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  1. Sarasota Y Sharks Masters 5:30 AM Workout -05/13/10

    by , May 12th, 2010 at 03:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    2 X 200 3:30
    2 X 150 2:30
    3 X 100 1:40

    4 X 200 3:30
    2 X 50 moderate 1:00
    3 X 200 3:30
    4 X 50 build 1:00
    2 X 200 3:30
    6 X 50 fast 1:15
    1 X 200 fast -

    1 X 100 kick 2:30
    3 X 100 stroke 2:15
    Twice through

    WARM DOWN: 4 X 50 easy 1:00
    4600M

    NATIONALS SWIMMERS:

    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :15 @400
    Fins optional

    6 X 50 kick 1:15

    6 X 50 1:15
    1-3 perfect stroke
    4-6 descend to fast, #6 at 100%

    3 X 100 2:05
    Choice. Swim @ 85/90%

    100/1650 swimmers only:
    12 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  2. Wednesday, May 12

    by , May 12th, 2010 at 02:45 PM (Keepin Track 2010)
    TA TA TA TAPER....

    No swimming today.

    Run 1.5, stretch and core 45. Nice.

    Eat avocado on toast for lunch.

    What a hard day!

    Hip flexor a teeny bit sore. Notes from yesterday...I did the main Tuesday workout but followed up about 5 hours later with Coach as he will be gone at the Charlotte Grand Prix while we swim this Thursday for Masters Workout.

    He watched a few 50's buildup BR. Said to continue to keep the feet/legs wide and flexible. Thought body position and timing looked good. No more looking forward to watch out for other lane mates--face down not nose down.

    I thought it felt pretty put together. Build first 3 strokes key. High elbows were easy to execute-thank goodness. Been waiting for that. Too tired usually to hold things well.

    Remember not to get excited about wo. Each day different. Last year, I split a :29 50 BR during HQ. What int he world??? Never saw that again!

    Categories
    Uncategorized
  3. Wed May 12th 2010

    by , May 12th, 2010 at 01:35 PM (Ande's Swimming Blog)
    Wed May 12th 2010

    Nats in 1 wk & 2 days or 9 days

    Leave for AZ tomorrow


    TODAYS SWIM PRACTICE

    Swim Center
    LCM main pool
    Whitney coached
    6:30 - 8:00
    swam in the Nats Taper Lane with
    Todd, Marcio, Nate, Ed, Kristyn, Mary, Heather Henry & Gretch

    wore B70 legs

    Warm UP LCM

    3 x 500 SNAKES
    round 1 200 fr 50 k
    round 2 200 IM 50 k
    round 3 200 fr 50 scull

    MAIN SET

    4 x 50 fr done broken 200 style
    20 seconds after each 50
    went 29 32 30 30

    did 4 x 75

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  4. Wednesday, 5/12/10

    by , May 12th, 2010 at 01:14 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 swim free
    200 swim back
    200 kick alt. 25 free on side/25 back, with 6-8 SDK per 25
    200 pull free, no paddles
    200 IM drill

    swim 6 x 25 on :40; odds build to fast finish; evens with fast breakout and 3 fast stroke cycles

    swim 6 x 25 on :40 from mid-pool: work on swimming fast in and out of the turns
    50 easy

    swim 5 x 50 back on 1:15 at goal 200 back pace
    (these were all at 36-37)
    100 easy

    swim 4x around
    {25 fast off blocks, 25 easy choice}
    (did 1 & 2 back, got my feet to the wall under 16 sec. 3 & 4 were free. got my feet to the wall at 13.5-14)

    swim down 300 choice

    Total: 2200 yards
    Categories
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  5. Blech!

    by , May 11th, 2010 at 10:35 PM (Swimming, Life, and Other Stuff!)
    I seem to be in some kind of funk this week. Not sick, just low energy and no enthusiasm for anything.
    Swim practice was okay. I don't know if everyone else is speeding up a lot or
    If I'm really slowing down. Since I swim short course meters practice for about 1 month a year the times mean very little to me.
    I missed most of the warm-up tonight to I just jumped in and slugged it out.

    **250 Free
    **4 X 150 free on 3:00
    **6 X 25 Kick flutter on :45
    **4 X 125 on 2;30 free
    **6 X 25 flutter kick back on :45
    **4 X 100 on 2:00 free
    **6 X 25 stroke on :45
    **4 X 75 on 1:30 free
    **6 X 25 Kick back dolfin :45
    **4 X 50 free on 1:00
    **6 X 25 stroke on :45
    **4 X 25 Free on :30

    3,100 scmeters
    Categories
    Uncategorized
  6. Tuesday, May 11

    by , May 11th, 2010 at 03:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    6 x 100 @ 2:00
    2 backstroke kick, 2 russian breast drill, 2 single arm fly

    30 x 25 @ :20 RI, done as:

    1-10
    odds = shooter on back
    evens = long evil pullout

    11-20
    odds = EZ speed fly
    evens = EZ

    21-30
    odds = shooter on belly
    evens = good evil pullout/breakout, 2 quick strokes after breakout

    Wanted to do 10 more, but didn't have the time. 40 x 25 with some hypoxic work is one of my fav taper sets.

    50 EZ

    1 x 50 AFAP breast w/MF
    went 28, fastest to date

    100 EZ

    Total: 2250

    Deep Tissue Massage, 75 min:

    Went right here from the pool. Holy crap, I got beat up. I feel sore and exhausted at the moment. Must go get another green tea ...
    She really worked over my neck, shoulders, traps, scapular area. My lats were the most painful area. Ouch!

    Benefits:

    http://www.livestrong.com/article/94...issue-massage/

    http://hubpages.com/hub/Understandin...ssage-Benefits

    The latter suggests an epsom salt bath will aid release of toxins. I've never tried that ...


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I felt absolutely ghastly today until the end of the short workout. I wanted to crawl out during warm up. Even my backstroke felt alien. I'm sure tomorrow I'll feel sloggish as well b/c of the deep tissue. But I will keep ignoring this feeling. I think more hypoxic work is in order tomorrow. I should probably pony up and do some broken 100s as well.

    Saw this on FB. I might try some of these for fun during the otherwise deadly dull taper workouts. http://ht.ly/1JA3V

    I saw Wolfy mentioned on Patrick's blog that it's probably time to quit dedicated stretching. Really? It tires the muscles just to stretch?

    FYI, for any Lost addicts, this is a great page on FB: http://www.facebook.com/group.php?gi...3331633&ref=ts

    Updated May 11th, 2010 at 04:38 PM by The Fortress

    Categories
    Swim Workouts
  7. Backstroke Day

    by , May 11th, 2010 at 03:04 PM (Elise's Fitness Fun)
    Borrowed a few sets from one of Julie Roddin's workouts. Backstroke still feels off, but hopefullly it will all come together next week.

    Warm-up: 200 swim, 200 kick, 200 swim

    8 x 50 back on :50
    200 easy

    6 x 50 back on 1:00
    200 easy

    4 x 50 back with paddles on 1:15
    200 easy

    2 x 50 back on 2:00
    200 easy

    4 x 25 AFAP back on 1:00 - did 2 with fins and last two without

    400 easy - incorporated some rt. arm only/lt. arm only backstroke

    2900 SCY

    Late this afternoon, took my last run before Nationals - a nice easy 2 miler at 19:15.

    Updated May 11th, 2010 at 07:13 PM by elise526

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  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/12/10

    by , May 11th, 2010 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 250 4:00

    1 X 1000
    Broken :15 at each 250
    Fins optional

    1 X 50 1:10
    1 X 75 1:10
    Four times through

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    1 X 100 easy

    RACE PACE SWIM(S)
    1 X 200 Broken 5:00
    Broken :10 @ each 50.
    1 X 100 easy 3:00
    1 X 100 broken :10 at the 50

    Nationals swimmers warm down

    LCM

    15 X 100
    5 on 1:45
    5 on 1:40
    5 on 1:30

    WAM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. Tuesday, 5/11/10 10 days to go!

    by , May 11th, 2010 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    Solo, SCY

    400 swim alt 100 free/100 back
    300 I M drill, working on long walls with good legs
    200 kick choice
    100 swim IM

    Swim 3 x 50 on 1:10 build to about 90%;
    #1 free, #2 back, #3 free
    (#1 - 32, #2 :37, #3 :34)
    50 easy

    Swim 6 x 25 back on :30 at goal 200 speed
    (swam these around 18)
    Swim 200 easy

    Swim 4x around
    {
    25 fast free off the blocks
    75 easy choice
    rest as needed between each
    (25's were between 13.5-14, was on about 3:00 interval for each round)
    }

    Take 2 minutes rest
    Go 50 free FAST off the blocks... Work the breakouts and the turn
    (just under 28 and it didn't feel like an all out swim. I focused on getting a good catch and finishing the stroke)

    Swim down 300 easy
    --
    Total: 2300 yards
    Categories
    Uncategorized
  10. Monday May 10, 2010

    Talked a lot with my VERY trusted taper coach ... he said to only swim twice this week, I talked him into a third time - which is supposed to be a sprint free warm-up swim only -

    Warm-up (also discussed he also relented and let me do my typical 1,000)

    300 swim
    200 IM drill
    300 drill (200 fly, 100 free)
    4 x 50 kick/swim

    2 x 25 build

    1 x 100 free broken at the 50 for :10 and 75 for :10
    1:02 from a push with a late start

    1 x 50 fly broken at 25 for :15
    :28

    1 x 25 free fast no breath - :13.6

    5 x 100 free on 1:40 swim them slower than 1:25

    Did some ez swims inbetween the sprints and got 1,800 in - it's almost go time. I'm definitely feeling that fatigued muscle feeling so according to my calculations I am right on track.

    We also talked a LOT about my 100 free and how to take it out more aggressively. I ALWAYS try to do that but I haven't done that well since 08. I'm thinking of changing my strategy a wee bit. I think I need to focus on killing my legs the first 50 and forget about the 2nd 50 (until I get there).

    Coach promises my training will carry my legs through the last 25 (I think the training and my beloved B70 will) - fingers crossed!
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  11. Tue May 11th 2010

    by , May 11th, 2010 at 11:32 AM (Ande's Swimming Blog)
    Tue May 11th 2010

    Nats in 1 wk & 3 days or 10 days

    this morning after practice I threw my kick board toward the kick board bin from probably 25 yards away & it bounced on the deck then went IN!


    TODAYS SWIM PRACTICE

    Swim Center
    LCM main pool & SCY Div Well
    Whitney coached
    6:30 - 8:00
    swam in the Nats Taper Lane with
    Mike, Marcio, Nate, Ed, Kristyn, Mary, Kendal, & Gretch

    wore B70 legs

    Warm UP LCM

    not really sure what warm up was but I did around 600

    switched from LCM main pool to SCY div well

    MAIN SET

    8 x 100 on 2:00
    odds 50 at 200 pace 50 easy
    evens DPS

    8 x 100 on 1:45
    odds: fast break outs with 2 fast strokes off each wall
    evens: easy DPS

    50 bk FAST flip start
    went 26.2


    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  12. Tuesday, May 11, 2010

    by , May 11th, 2010 at 10:22 AM (Keepin Track 2010)
    Kids have a spring concert tonight, swimming with my main squeeze this afternoon instead of attending masters practice.

    This morning I stretched and lifted for about 45 minutes. Core too. Weights at light (8lbs), one rep with full range of motion. Friday to be lighter still with full range.

    Today's WO:

    400 WU mix
    2x50 drill FR holding water (1001 drill)
    4x50 FR drill 25, swim 25
    4x50 IM order drill 25, swim 25

    relay starts

    4x (P100 FR, S3x100FR, rest :30)

    100 easy

    K4x50 2 spec 2 free fast between flags 15 sec rest.

    SPEC (BR swimmers diff than other SPEC)
    K 3x50 rest :20
    S 3x50 rest :20
    Swim 6x25 with flips 25 FL, 25 FR think high on water and get stroke going

    Fred wants me to think about opening up the kick again. Need to keep up stretching hips and flexors and groin area all the way till nats. Think neck out of it and head down and hips over hands.

    4x12.5 breakouts
    200 WD
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  13. Long Course is messing with me

    by , May 11th, 2010 at 07:23 AM (Mixing it up this year)
    I just can't seem to train Long Course right now. I have no blocks to work with and I really need to work on my starts. Sprints are minimal and even then they don't feel fast.

    1000 as 200 swim/pull/swim/kick/swim
    500 free kick w/fins
    500 back kick drills w/fins streamline, partial recovery, fashion model, arms perpendicular, streamline
    3x100@2:30 Back desc 1-3 went 1:58, 1:50, 1:40
    200 Free easy
    200 Back good form
    100 free easy
    100 free sprint from 15 meter mark to 1/2 mark in both directions
    100 free easy

    Total 3000 meters
    Categories
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  14. Night Nurse Mollie: Night Strangler, Pt. 2

    by , May 10th, 2010 at 11:14 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    As perspicacious viewers of [nomedia="http://www.youtube.com/watch?v=EMpL5zIuN2M"]The Night Strangler Part 1. - YouTube[/nomedia] have perhaps managed to glean already, your narrator has been tentatively diagnosed by the sleep lab technician, Ashley, (who parenthetically concedes that she is not allowed to diagnose sleep disorders), that the odds are extremely high I suffer from sleep apnea.

    This is a common condition typically suffered by those with stentorian roar-like snoring, obesity, and over-sized necks.

    I don't do or have any of these things, and in fact, sport a neck that measures 15 inches when I am flexing it, which technically qualifies me for the diagnosis of "pencil-necked geek."

    Still, people like me are known to have apnea despite our lack of the traditional red flags. And it looks like I almost certainly am soon to be getting official word--after a certified sleep doctor has examined my polysomnographic results--that I am, indeed, a PP-NGWAOSA, AKA, "paradoxically pencil-necked geek with advanced obstructive sleep apnea."

    The good news, if this does prove to be the case, is that a lifetime of malaise, neuralgia, fatigue, excessive daytime fatigue, night sweats, high blood pressure, nervous temperament, morning hoarseness, vulnerability to sore throats, pronounced stupor, and hog-whimpering headaches upon awakening with or without the explanation of alcohol--all these symptoms and many, many more may not have been psychosomatic and/or the result of character defects which we all, myself robustly included in this unanimity of opinion, assumed was Jim in a Nutshell explained.

    In fact, rather than being a neurotic whiny little bitch of a boyish old baby, I might in fact be something of a hero, whose relative lack of complaint about his life's circumstances over the years (a minor word here, a sigh there, perhaps a faintly uttered phrase under the breath a la, Jesus, that hurts like a mother ****er!) can only be described in light of what we now know to be the true extent of my life torture as...astonishing bravery of the sort rarely seen in the human animal.

    All this, to be sure, awaits further medical evaluation and sanction, and I do not in any way mean to risk a torn shoulder labrum patting myself brusquely upon my own back even if I so surely deserve such a vigorous patting!

    In any event, for those rare individuals who still do not know what apnea does to the sleeping human hoping for a moment of repose, the truth is not pretty.

    Not pretty at all.

    Since my semi-diagnosis by a knowledgeable though uncertified lab tech, I have had trouble sleeping because of the Nightmare on Elm Street murder scenario I am certain awaits me every time I nod off.



    To protect myself from premature demise, I took the liberty of hiring a night nurse, young candy-striper Mollie, fresh from the nunnery, to keep watch over me as I slept, protecting me from the bogey man that lives inside me.

    Yikes! Asked to remove film. I did so!


    Oh, and there was one scene in the film that was so graphic and disturbing in its nature that the Ratings Board on Vimeo, YouTube, Mayo Clinic Medical Videos, RedTube, and all the other reputable user sites that I submitted it to forced me to remove it.

    As an added bonus, I am including that disturbing Out Take, as well. Click here...if you dare: [nomedia="http://www.youtube.com/watch?v=f8AW-9i8uns"]Night Strangler Pt. 2 Out Take Prolonged Overly Graphic Str - YouTube[/nomedia]

    Updated November 29th, 2011 at 04:02 PM by jim thornton

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  15. Deadly Dull, May 10

    by , May 10th, 2010 at 08:38 PM (The FAF AFAP Digest)
    Taper workouts are just ungodly deadly dull ... I recycled another of my own pre-NE Champs taper workouts.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x (4 x 50 @ 1:00)
    drill, kick, swim, hypoxic
    4 of each stroke

    50 EZ

    50 fly AFAP w/fins, 1 breathe on first 25 (went 25 ish)

    50 EZ

    6 x 100 kick @ 2:00

    odds = flutter kick w/board, 3rd 25 fast @ 80%
    evens = backstroke kick, 1st & 3rd 25 = shooters

    50 EZ

    6 x 50 @ whatevah
    odds = 25 fast breast pull + 25 EZ
    evens = 25 AFAP free + 25 EZ

    100 EZ

    Total: 2700

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I continue to feel like utter crap in the water. My hips feel like they are scraping the bottom ... Some of this, as FlyQueen noted, is natural for this stage of the taper. Some may have been self inflicted yesterday -- no more gardening drylands!

    11 days until Nats
    6 days until Mr. Fort's marathon

    I've decided I'm not going to journey up to the Stotesbury Cup this weekend in Philly. I'd love to go, but traveling muliti-days for both that and then the marathon is just not a good idea. I need to be stuck at home, bored out of my mind, sleeping excess amounts, sitting on my ass, and getting fat. I have my priorities clear.

    New suits:

    Everyone knows that Speedo and B70 have new kneeskins out. But I've also seen a few other suits/kneeskin options:

    Rocket Science:

    http://rssportspost.blogspot.com/201...g-session.html

    Jaked:

    http://www.jakedstore.it/eng/prodott...odotto=2147-45

    Q Swimwear:

    http://www.swimnetwork.com/News/Swim...ue-Santos.aspx


    Where to eat in Atlanta:

    I need to start lining up some dinner plans and restaurants. Q & LW have come up with some interesting restaurants where I might not get sick:

    Ecco
    Woodfire Grill
    Legal Sea Foods
    Krog Bar
    Floataway Cafe
    Wisteria
    Thumbs Up Diner
    Eno by Zaza
    Gordon Biersch
    5 Seasons Brewery
    Urban Pl8
    Figo Pasta
    Rosa Mexicano
    Copper Blue


    For Jazz to chew on:

    http://www.humankinetics.com/excerpt...-masters-years

    New Toy?

    This doesn't look new to me ... is it good to swim with wide fingers?

    https://www.darkfingloves.com/

    For Chris: Body Shaving:

    http://ht.ly/1IYRU

    Updated May 10th, 2010 at 11:21 PM by The Fortress

    Categories
    Swim Workouts
  16. Looking ahead

    by , May 10th, 2010 at 08:19 PM (Elise's Fitness Fun)
    Just 11 days now until I swim. No big expectations and am sure I will have fun no matter what kind of times I do in the water. So far I've enjoyed the journey as it has given me a reason to lift heavy and swim hard in the pool. I feel like I'm in pretty good shape all the way around, so no matter how I do, I've at least accomplished one good thing.

    Was going to take today completely off, but I was still stiff from the airplane ride. Went upstairs while son was at practice and did some core exercises as follows:

    2 sets of 20 knee lifts/leg lifts

    2 sets of 20 back extensions

    50 push-ups with Bosu ball - broken into sets as follows: 20, 15, 10, 5

    2 sets of 20 torso twists

    1 set of 100 bicycles

    Held bridge for 25 seconds

    After Nationals, I'm going to pick up on my running right away. I'm thinking I may take off at least two weeks from swimming and weights. For the rest of the summer, I'll probably swim very little (once a week) and not sure I'll lift.

    No meets are in the picture until Auburn in February again, so think I'll focus more on running for some bit of time. May also pick up on the cycling a good bit as well. Don't have any races of any sort planned for the summer, so my goal will be to stay in generally good shape. As the fall approaches, hopefully with the running I would have done over the summer, I'll try to do some 5ks.

    For the rest of this week, will plan to get four swims in. Probably no more dryland stuff at this point although I may sneak in an easy 2 mile run tomorrow. After tomorrow though, no more stuff out of the water.
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  17. 5/10/10 Taper1

    by , May 10th, 2010 at 03:37 PM (The Labours of SwimStud)
    Hmm not so sure how well this went for a taper workout. I knocked off 1000 yards from my normal total and plan to do 2000 tomorrow...drills and easier stuff with short sprints. that's pretty much the pattern for this week.

    Warm up
    Twice Through
    200K
    200P
    200S

    Aerobic Set
    4x 200 FR 3:30 EZ HD 150/50, 100/100, 150/50, 0/200.
    200 EZ

    Sprint Set
    12 x 25 1&2 on 2:00 balance on 1:30 b/c time constraints. holding sub 15's all the way though pretty much.

    Cool Down
    200 Fin kick no board
    6 x 50 EZ

    Muscle Milk.
    Categories
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  18. Monday middday swim

    I had a nice noontime workout at Asphalt Green today. Here’s what we did:

    300 warmup

    4 x (100 FR @ 1:30, 100 IM kick @ 2:00)

    4 x broken 200 (50/:05/50/:10/50/:15/50) @ :30ish rest, odds ST fast, evens FR [I wish the final 50 of my IM felt as great in real life as they did with :15 rest preceding them in this set!]

    Dive work [I got some good tips from Coach Craig on my dives and relay starts. Doing the swinging arm relay start is really fun.]

    200 warmdown

    Tonight Mr. Addict's choir sings its last concert of the season--Mendelssohn's Paulus. I've never heard this piece in concert before (although I feel very familiar with the bass part of the chorus at this point), and am looking forward to just sitting back and enjoying some beautiful music in a great setting this evening. One of my alto swimming friends will also be among the singers.
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  19. Weekend (May 7, 8 and 9, 2010)

    Friday Night:
    Swam SCY solo

    Warm-up:
    300 free
    200 IM drill
    300 drill free and fly
    4 x 50 kick/build (fl, bk, fr, fr)
    4 x 50 (25 fast, 25 ez)

    6 x (50 FAP, 50 ez on 4:00)
    fl, fr, fr, fl, bk, fr
    (fr and back with fins fly without)

    6 x 25 from the middle
    (fl, fl/bk, bk, bk/br, br/fr, fr)

    150 c/d

    Still not finding my real sprint speed with the arms - the legs and stroke feel good, arms included. It just feels sluggish. My kick feels really strong - no clue at all if I'll swim well or not next week!

    Saturday:
    Spent an hour or so planting flowers for my mom. Started pouring rain right as I put the last one in.

    Sunday:
    Ran around the backyards with my cousins' dogs and threw the ball - not for too long.

    Neither Saturday or Sunday's activities were taper friendly but I'm not worried. Back to the pool tonight for a COACHED workout, YEAH!! (Been two weeks since I had one of those)
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  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/11/10

    by , May 10th, 2010 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    2 X 200 3:30
    3 X 100 1:45
    3 X 100 1:40

    2 X 400 6:40
    4 X 200 descend 1-4 3:20
    4 X 100 descend 1-4 1:40

    1 X 50 1:15
    1 X 100 2:15
    1 X 100 kick 3:00
    Stroke, four times through.

    10 X 50 1:15
    Choice
    25 fast/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    SCY (Nationals swimmers)
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:00
    Five times through with fins.

    6 X 50 1:10
    Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    1 X 125 easy

    *RACE PACE SWIM*

    1 X 100 from the blocks

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts