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  1. A good workout even with the hot water

    by , May 14th, 2011 at 02:19 PM (Mixing it up this year)
    This was much hotter than I am used to at the CCAC.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@@1:15 made them all even the 1:15 YEAH!!!
    500 Free kick w/fins every 3rd 25 fast
    10x25 drills fly

    Total 2750 yards
  2. Picks and Pans

    by , May 14th, 2011 at 09:16 AM (Swimming, Life, and Other Stuff!)
    Ugh! May is a tough month for me! Too much to do and school and the end moving in fast. I worked four 12 hour days this week and I am fairly close to the light at the end of the tunnel! The sad part is that high school summer school starts the next day after regular school ends! I really wanted to take this year off ss but with Marty losing his job and still having 2 kids in college it just didn't make sense! My ex-husband tried to motivate me by reminding me I'm at the top of the pay scale w/ master's degree + 25 hours so now's the time to work! This crazy talk just makes me feel old and tired!!

    Something is happening with our local powerhouse master's team Indy Swim Fit. Several (almost all) the coaches are gone and Mel is starting a new team. If you are planning to swim the Firecracker Meet (July 2nd), or the Fall Classic (late October) just be aware things could change.
    I may look into the locations of Mel's practices; this just might be a great team to join!

    Currently I am sitting here trying to decide what to do this morning. Many Nasti's are swimming outdoors at Forest Park. I heard the water is 70 (exaggeration I think). I am feeling tired, beat-up, and old. Today is not the day I want to begin long-course meters, especially in cold water. I most likely will wimp out and swim at the high school with the hope other like-minded Nasti's will be there!

    Yesterdays Solo workout @ Monon Center:
    **800 Warm-up Freestyle Swim w/paddles
    **10 X 50 Kick @ 1:00 alternating flutter prone/dolfin/flutter supine.
    **10 X 50 Free @ 1:00 Golf Swim
    **300 freestyle @ 5:15 interval
    **2 X 150 freestyle @ 2:30 interval
    **3 X 100 Freestyle @ 1:45
    **4 X 75 freestyle @ 1:20
    **6 X 50 Freestyle @ 1:00
    no cool-down, a large party group of kiddos emerged from the party room to the pool so I figured it was their turn to use the pool.
    3,300 scm


    I ended up swimming indoors with 3 other nasti rogues! Time ended up short this session(45 minutes) so I did the following abbreviated SCM workout:

    **500 freestyle warm-up
    **10 X 50 Free @ :55
    **main set (I was supposed to do this twice but only had time for once)
    50 Free @ 1:00
    100 Free @ 2:00
    150 free @ 2:45
    200 Free @ 3:30
    250 Free @ 4:15
    200 Free @ 3:30
    150 Free @ 2:45
    100 Free @ 2:00
    50 Free @ 1:00
    4 X 50 @ :55 After the 4th I was notified it was time to get out!
    2,450 SCM

    Since I was just starting to get in the mood to swim I decided to stay and help with the Special Olympics Swim Team practice! I had the pleasure of working for 75 minutes with Kady, Maggie, and Erin! I love these kids! I helped a lot last year; this year I just haven't had the time until today. Needless to say working with these kids is like taking prozac on steroids for me! I'm all over my crappy swim workout and approaching the remainder of my day with a sunshine state of mind!

    Updated May 14th, 2011 at 03:23 PM by Bobinator (happiness :))

  3. Double FAST FRI May 13th, 2011

    by , May 13th, 2011 at 07:17 PM (Ande's Swimming Blog)
    Double FAST FRI May 13th, 2011

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, LCM main pool
    noon to 1;15 dove in 12:10
    wore new blue speedo PRO jammers
    swam with stacy beside larry & James

    assigned 3 x 400 said STOP at 12:23
    did 50's on 45 & 50 went 5 or 600

    Main SET:
    assigned 4 rounds of
    100 at ___ % effort on 2:30
    50 at ___ % effort on 1:00
    50 easy on 2:00
    Dove all the fast stuff
    Round 1 90%, 2) 93% 3) 96%, 4) 100%
    1) 67, 29
    2) skip, 28
    3) skip, 26.9
    4) skip, 25.9

    100 easy

    assigned [B]100 choice FAST in heats
    skipped it

    assigned 400 easy
    skipped it

    400 FR fast for time
    tyler timed
    went 4:41
    split 64, 72, 73, 71

    100 easy

    25 fr fast
    roll start
    tyler timed
    went 10.9

    25 easy
    Swim Workouts
  4. Friday the 13th!

    by , May 13th, 2011 at 06:16 PM (Workout Swimmer)
    Workout today:
    600 back/free
    600 pull
    300 kick
    (amazing how, no matter which coach shows up, the warm up NEVER deviates from this little 12-1500 set)
    3 x 300 on 4:30
    6 x 25, drill/sprint
    100 EZ
    12 x 100 on 1:40/1:35/1:30 by sets of 4. This was the demoralizing part. Really, I ought to be able to keep a faster interval!! Geez! I did keep the 1:30's, but barely. Of course the girls I was "racing" were doing them all on the 1:40, and perhaps there's something to that - perhaps if you get enough rest, you can go faster? Of course you can, but I know that I like the distant events, and so I need to be able to go fast with little rest, over and over again. Or fast with no rest at all.
    Then a 200 warm down.
    4000 LCM.
    Thinking about entering the Dixie Zone LC Meet in Sarasota in June - pretty darn long drive, but I really need to get some "racing" practice in. Other than workout, I mean! I have decided that I most definitely do NOT have the courage to race in a USAS meet - at least not when my kid is in town. I don't want to embarrass him, after all.
  5. LCM Solo, Friday, May 13

    by , May 13th, 2011 at 04:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    500 various

    Main Sets:

    9 x 100 @ 2:00
    3 kick, 3 drill, 3 swim
    -- Still warming up, shoulders hurt from weights.

    10 x 50 shooter w/MF + cruise kick
    -- Went to 35-40 meter mark UW. Didn't want to push it further given air quality and my lung quality.

    8 x 50 drill @ :15 RI
    2 x IM order

    100 EZ

    -- Thought I was going to have to get out here. But some Mason swimmers came in to swim and the supervisor (Peter Ward wasn't there) saw my USMS cap, asked me what I was training for, and told me I could stay. So I carried on.

    10 x 50 shooters w/MF + cruise kick
    -- Same as before, went to 35-40 meter mark on back or belly

    12 x 50 w/fins @ 1:15
    2 x IM order
    -- Went high 31s on the fly 50s, just cruising and breathing every other stroke. So I probably did go 28ish last night when I was trying to sprint.

    100 EZ

    Total: 3600 m

    10-15 minutes hot tub



    One of the most enjoyable solo workouts I've had in awhile -- probably the novelty of long course + cool water. It was a pure recovery workout and I just cruised and worked on technique. It was so very nice to do shooters in a LC pool. Have the usual panoply of kids activities tomorrow so will either take an off day or go to yoga later in the day.

    Still mulling over what to do this summer. The USAS teams' practice hours are just too obscenely early for me. I may see if I can swim a couple times a week with the Terrapin Masters.

    Updated May 13th, 2011 at 05:54 PM by The Fortress

    Swim Workouts
  6. Friday the 13th? Must Be...

    by , May 13th, 2011 at 04:41 PM (Year Three: The Road Back)
    While I'm not a supersitious person, today just seemed to fit the typical Friday the 13th billing. Believe it or not, the pool was the best place even though I was dog-tired and my shoulder was killing me. Did I mention that before playing a softball double-header, one should probably have thrown a ball at some point in the previous several years. Wish I had taken my own advice. My right shoulder (my throwing shoulder) was tender when I started warming up, stiffened through the first set, and was so painful by the middle of the workout that I gave freestyle a break - kicked, did back, and did fly (which all felt better than free on my right shoulder). Crazy.... Anyway, here's what we did:

    400 Warm-Up
    3 sets:
    - 1 x 100 Kick Moderate on 2:15
    - 2 x 50 Kick Fast on 1:00
    3 sets (did free, kick, back w/ fins):
    - 2 x 50 on 1:00 (Swim 80%)
    - 1 x 100 on 2:00 (Match sum of previous 50s)
    - 2 x 50 on 1:00 (Swim faster pace)
    - 1 x 100 on 2:00 (Match sum of previous 50s)
    - 2 x 50 on 1:00 (Swim fastest pace)
    - 1:00 rest between rounds
    3 sets (wore fins):
    - 1 x 100 on 1:50 (25 Free, 25 Fly, 25 Free, 25 Fly)
    - 1 x 100 on 1:50 (25 Fly, 25 Free, 25 Fly, 25 Free)
    300 Kick Cool-Down
    Total Yards - 3400

    So, needless to say, I was exhausted when I pulled myself out of the pool. Then, I went home, got cleaned up and ready for work, put a load of laundry in, and headed to work. Sounds pretty simple, right? Except for when I got to work, my office's outlet wasn't working (i.e. my computer would not turn on - on a day when I had multiple deadlines to meet). So, I told my boss - who just happened to be with the electrician who was at the office for an entirely separate issue. When the electrician tried to turn the breaker back on, fire actually came out of the fuse box. After much searching - and no more visible flame - the electrician found the problem. Apparently, when the building was being remodeled, a construction worker had missed picking up a screw that was near the wiring into my office. When the cleaning people plugged into an adjacent outlet, the screw came into contact with the wire, sparked, and shorted out my office. E-gads.... When everything was back up and functional, I was able to make my deadlines, but the day was definitely a scramble for me. Whew! Glad that part's over. Time to relax.

    As to the shake-up with my swim team, I don't see it resolving. A new swim team is getting ready to start up - and barring an impossible circumstance, I will be switching from ISF to the new team. I'll find out the nitty-gritty details to what's up next week. Here's keeping my fingers crossed.... otherwise, I'm on my own, as our coached practices have been cancelled as of the end of May. Ugh.....

    Stay tuned... things are just getting interesting. Until then, happy swimming!
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/16/11

    by , May 13th, 2011 at 03:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    8 X 50 kick 1:20
    50's: last 25 fast

    1 X 100 stroke or IM 2:15
    4 X 50 stroke 1:15
    Four times, short break after 2 rounds.

    7 X 200 free 3:20
    Swim or pull
    1-3: moderate pace
    4-7: Descend

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Friday double dip

    This morning I swam at Riverbank with a couple of friends. My main goal was to get in some sprint work. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/s)

    5 x 3:00
    Odds = 200 FR, desc.
    Evens = 150 fr/st/fr easy

    30 x 50 FR @ 1:00, done as 5x thru the following:
    ·50 easy
    ·25 perfect form / 25 build
    ·50 easy
    ·25 overkick/25 easy bk
    ·50 easy
    ·50 sprint
    [This was a tough set, even though I was setting no speed records this morning—I went 33 on one of the fast 50s, 34s and 35s on the rest. We had a couple of triathletes swimming in the lane with us, and they joined in on this, so we had five (all!) of us in the lane doing the same thing, a degree of organization rarely seen during lap swim. My workout mates were mostly doing this set as a best-possible-average piece, so I went well at the back so I could change speeds without causing havoc.]

    200 easy IM kick

    1 x 100 pull
    2 x 100 FL/BK by 50
    400 pull
    100 play + warmdown

    After workout I met up with some friends out at Brighton Beach for a short dip/second warmdown. I swam about 2K. The water seemed a few degrees warmer today—maybe it’s finally coming to its senses. It was a short but sweet outing despite some threatening clouds overhead, and I felt refreshed and ready for more afterwards.
  9. Friday, 5/13/11

    by , May 13th, 2011 at 12:10 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 swim - free and back
    200 IM drill
    - 1 arm for fly-back-free, & breast w/dolphin & flutter kick
    3 x 100/2:00 25 smooth swim/50 kick build/25 swim strong
    - did these all back, changed interval to 2:15
    3 x 50/50 strong desc
    - did these free, interval wasn't easy but I made it, ave 42 on the swims
    6 x 25/30 7.5 fast - 10 easy - 7.5 fast
    - did 2 fly, 2 back, 2 free. couldn't see the clock from the far end of the pool,(too much glare and steam) so interval was a guess. was probably closer to 40.

    Main Set
    3 x 100 free/1:45 desc
    - times were around 1:30
    3 x 200 back/4:00 desc - moderate to strong
    - was swimming these at 3:30
    3 x 100 IM/2:15
    average 1:45
    8 x 25/30 FAST
    - did 4 free, 4 back, again couldn't see clock so not sure of interval.

    Warm down
    200 easy free and back

    Total: 2700 meters

    It was another beautiful morning and again, while the indoor pool was crowded, I was the only one in the outdoor pool until I was almost finished with my swim.
  10. FAST FRI May 13th, 2011

    by , May 13th, 2011 at 11:30 AM (Ande's Swimming Blog)
    FAST FRI May 13th, 2011

    weighed 221 after practice
    thinking about doubling

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 to 8:00 dove in FIRST!
    wore new blue speedo PRO jammers
    swam with todd tyler chris mike
    beside jim and paul

    assigned 3 x 400 said STOP at 6:55
    did 50's on 45 & 50 went 14 or 1500

    Main SET:
    5 rounds of
    100 at ___ % effort on 2:30
    50 at ___ % effort on 1:00
    50 easy on 2:00
    Dove all the fast stuff
    Round 1 90%, 2) 93% 3) 96%, 4) 99%, 5) 100%
    1) 65, 29
    2) 64, 28
    3) 63, 28
    4) 66, 28
    5) 66, 27

    100 choice FAST in heats
    we had 6 heats and I went last to get more rest
    did FR, 25 2 beat kick, 75 6 beat kick
    went 57.5

    400 easy

    400 FR fast for time
    rested an extra 1:30 after the group started
    went 4:50

    100 easy

    Updated May 13th, 2011 at 12:16 PM by ande

    Swim Workouts
  11. Friday Workout

    by , May 13th, 2011 at 08:47 AM (Pete's swim blog)
    Nothing too special today. At the end of practice, Roger and Dave did 8 50s on 1:10. During the "rest" period, they did pull outs in the deep end. I joined them for 2 but I was pretty tired and just finished my cool down. 10 x 50 Fly pretty much put me in a hole from the start. Worked down to a 2:50 on the IMs but still felt sluggish all morning.


    400 Warm up

    10 x 50 Fly - 1:00

    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Pull - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy

    3 times through
    * 2 x 200 IM - 3:30
    * 300 Free - 3:00

    300 Cool Down

    (4100 Total)
    Swim Workouts
  12. Long Course Season is HERE!!!!!

    by , May 13th, 2011 at 07:54 AM (Mixing it up this year)
    No more short course except on the weekends at the Y.

    Even though I am hurting from yesterday I did my favorite workout today.

    50,100.150,200@:10R Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim started slow but got my speed at the end
    8x100@1:45 Free w/paddles & bouy
    200 Free EASY

    Total 3000 meters
  13. Promontory Point

    by , May 13th, 2011 at 02:53 AM (Chicken's Nuggets)
    This morning I drove my eldest daughter to school, checked my grades for my College of Du Page paralegal course, made pikelets for brekkie for number 2, checked grades again, vacuumed the house, played with our new cats, checked grades, fed cats, fed dog, walked dog, then drove to Chicago, to Promontory Point, to swim.

    The weather forecast was pessimistic, but I wasn't. It was warm and hazy when I arrived at the Point.

    Aside from the New Year's Dip, I've only swum in the lake once this year. EVMO and I swam last Friday at the Point and the water was 49-50. A trifle cold.

    Not so today. I measured 56 by the rocks at the ladder!


    I got in, gradually. About 100yds from shore the water suddenly became quite cold. A shock, but swimming back into 56 degree water after being in colder water felt like a dip n the hottub.

    I swam for 30 minutes, about a mile for me, and felt like I was in Heaven.

    I had to be getting home, so got out after only half an hour, to the applause of a man who was eating his lunch and watching me the whole time.

    He said "you should do races",

    I love Promontory Point
  14. 1st LC Meet USA-S as a Master :) preview

    by , May 12th, 2011 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Here's the psych sheet. I'm the in the heats.

    I'm using all my best times from last summer's LC meets that I did, so I should be able to improve on my times. I'm in way better condition that I was last year.

    Saturday I'm swimming:
    400 IM (seeded 2nd)
    200 Back (8th)
    100 Breast (6th)
    100 Free (5th)
    200 Fly (4th)

    400 Free (5th)
    100 Fly (tied 2nd)
    200 Free (6th)

    It's a 6 lane 50 meter pool, I've never swum in this size pool before, but at least I'm in the top heat in all of my races. 200 back isn't considered a race, if you want to get technical about's a survival swim.

    This will be one heck of a challenge too. Lots of events, and I get to start it all off with the hardest event possible (IMO) for LCM swimming.

    Updated May 13th, 2011 at 12:03 AM by jaadams1

    Swim Workouts , Meets
  15. Thursday, May 12

    by , May 12th, 2011 at 11:06 PM (The FAF AFAP Digest)

    RC work
    standing barbell shoulder press, 50 x 5 x 5
    -- Never done this before. They got easier as I went along. Can this be an alternative to bench pressing in the "push" category?
    seated row negatives, 80 x 3 x 8
    deadlift singles, 145 x 6
    tricep press, 50 x 2 x 8
    back extensions, 25 x 1 x 15
    --- Hamstrings were sore from bikram and this exercise bothered them.
    chin ups, 3 x 4
    -- Well, I can tell I haven't done these in half a century.
    box jumps, 10
    altitude drops, 10
    knee tuck jumps, 2 x 10

    20 minutes foam roller, yoga & stretching

    Swim/LCM @ GMU:

    Warm up:

    200 S-K-D-K-D

    Main Sets:

    2 x 100 free
    50 tricep finish drill + 50 overkick free

    4 x 200 kick w/fins @ 4:00
    50 flutter kick w/board
    50 fast dolphin kick on back
    50 backstroke kick
    50 flutter kick w/board
    -- Went 2:36, 2:34, 2:32, 2:32, not bad for LC.

    100 EZ

    9 x 100 @ 2:00
    3 x 100 25 fast fly + 75 easy free
    3 x 100 25 fast back + 75 easy free
    3 x 100 25 fast breast + 75 easy free
    -- On the 75 free, I did a 25 back kick after the sprint so I could catch my breath and then a 50 free.
    --- Speedo and I agreed that "easy free" doesn't seem so easy in LC.

    50 fast stroke from a dive
    -- I went fly with fins from a push. The coach must have given me a serious roll start b/c I saw 28 on the clock. I did, however, cheat and stay under for about 20 meters after the push.

    50 EZ

    6 x 100 pull @ 1:35, 2nd & 5th ones fast
    -- I did them all mod speed, 3 pull & 3 kick -- was all tuckered out.

    50 EZ (instead of 200)

    Total: 3700 m



    Enjoyed the workout. Didn't feel as much like I was swimming in open water during the warm up and felt pretty strong until the last 6 x 100 set.

    The Charmer was extra charming tonight. He is a "purist" and believes in the "integrity of the set" (even though he won't use equipment when it's assigned). His "times" are about "what is on the GMU record board," his brother is going to beat Kirk Nelson in some OW swim with salmon in the name, and he is hoping to swim his college times (really?) and loves to talk about them. At some point, fortunately, I had the opportunity to fill him in a tad on Speedo's speed and defend our one team breaststroker. Despite swimming in the same lane, he hasn't even asked what my name is. Sheesh!

    Updated May 13th, 2011 at 11:20 AM by The Fortress

  16. Sarasota Y Sharks Masters 5:30 AM Workout -05/13/11

    by , May 12th, 2011 at 04:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 100 easy swim

    6 X {3 X 50 1:15
    Alternate the 50's: build-fast-easy

    4 X 100 kick 2:30
    Last 25 is fast.

    1 X 100 easy swim

    4 X {3 X 100 2:00
    Alternate 100's: build-fast-easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. I Made It... Well, Almost....

    by , May 12th, 2011 at 03:47 PM (Year Three: The Road Back)
    I've been really tired lately and have really been struggling in practice to feel like I can make the intervals as written. In fact, this entire week it seems like I get really tired, really early in the workout and switch to using fins. Now, I will say that when I switch from swimming free to using fins, I replace the free with either fly or back (typically fly). In my mind, that's not "cheating" as badly as swimming free w/ fins just to make an interval. Anyway.... I know that I'm overdoing it right now with swimming every day PLUS doing the NFL 60-Day Challenge (side note: today is Day 20 - almost halfway there!). But, I guess I still expect more of myself in the pool - like I should be easily swimming the AFAP times I was getting at the end of my taper right before Y Nationals. I just don't feel fast right now, but I do truly believe that the stronger I get outside of the pool, the faster I will get in the pool. And, my next meet isn't until the beginning of July - about two weeks after the 60 days is up. Should be enough time to get re-rested, eh? Anyhoo, here's what we did today:

    400 Warm-Up
    8 x 100 Pull on 1:40, 1>4, 5>8
    1 x 300 Kick on 6:00, every 3rd 25 FAST
    16 x 25 Free on :30, every 4th FAST
    8 x 50 Free on :50, hold pace of fastest 100
    4 x 100 Free on 1:40, 1>4
    2 x 200 Kick on 3:15
    1 x 400 Pull on 6:30
    400 Cool-Down
    Total Yards - 3900

    In the above workout, the 200s were supposed to be Free, but my shoulders and arms were tingling, so I gave them a bit of a break. The last 400 was also supposed to be free, but by then my legs needed a break. I was so tired at that point, I actually told my training buddy to start his cool-down when he finished because I was going to do the entire 400 pull even though I wouldn't make the interval. When I finally touched the wall (and he was waiting for me - he pulls faster than he swims), he told me I pulled the 400 in 6:03. At the end of the workout, I will definitely take that!

    Now for the insane part of my day. After work, I did Day 20 of the NFL Training Camp - which focused on my legs. Ugh. Now - because I'm a great wife - I'm going to play on my husband's co-ed softball team so they don't have to forfeit because they don't have enough women playing. Oh, did I mention it was a double-header? Sadly, it doesn't really look like rain....

    Enjoy your swims and I'll touch base tomorrow.
    Swim Workouts
  18. Thu May 12th

    by , May 12th, 2011 at 02:01 PM (Ande's Swimming Blog)
    Thu May 12th
    skipped several blogs lately

    Sat May 7th:
    Swam & got out early, mouth sore from wis teeth removal

    Sun May 8th
    mothers day did not swim or lift

    Mon May 9th SCY
    was my 24th anniversary,
    funny thing happened, wrote a facebook note about it
    Main Set was Drop Downs
    Start at 2:00, drop 2 sec each round
    did 150's then 125's then 100's then 75's
    coach gave us 1:00 break at 1:30

    Tue May 10th
    swam AM practice
    don't remember what we did
    drove to tyler to get my daughter's stuff and help her move home

    Wed May 11 LCM
    IM day

    Thu May 12th

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy main pool & diving well
    6:30 to 8:00 dove in around 6:40ish
    wore b70 jammers
    swam with Nate kellie, & Mark
    beside larry todd tyler chris amy ned & jim

    assigned 1500 said STOP at 6:56

    Main SET:
    50 drop down set
    start at 60 & drop 1 sec each round
    kicked 60 to 45 held 36's & 7's
    then swam free 44 - 34
    arms hurt so I stopped, kinda wussed out

    100 easy

    70% FR 4 SDKs off each wall
    rest 15 - 20 between swims
    DID ALL the SDKs, didn't skip a length

    KICK, no fins
    odds moderate
    Evens strong
    rest 15 - 20 between swims
    025 easy
    050 went 33
    075 easy
    100 went 1:07
    125 easy
    150 BR
    175 easy
    rested around 3:00

    started a 200 fast kick
    from a dive
    was kinda hurting at 125 so I stopped at 150 went 1:39

    100 easy

    next meets considering

    Jul 22 - 24, 2011
    2011 South Central Zone Long Course Championship
    Shenandoah (Houston), TX

    August 3 - 6, 2011
    2011 USMS Summer Nationals LCM
    Auburn University, Auburn, AL
  19. Thursday, 5/12/11

    by , May 12th, 2011 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    Was a beautiful morning! I had the outdoor pool to my self for most of my workout while the indoor pool was crowded. They don't know what they're missing!

    Warm up (1000)
    300 swim free and back
    300 pull
    - 150 free/150 back, w/buoy and catch paddles
    200 kick
    - flutter face down w/board and snorkel
    200 drill
    - did 25 fist/25 R arm/25 L arm/25 fist, 100 free, 100 back

    Main Set #1 (800)
    1 x 800 speed play
    75 smooth - 25 fast stroke
    alternated fly and back for stroke

    Kick Set (500)
    1 x 300 kick/30sr
    - 150 on sides (free w/snorkel)/150 on sides (back)
    8 x 25 dolphin/40 w/monofin
    - alternated 2 on back then 2 face down, doing 20± SDK coming up at flags

    Main Set #2 (450)
    9 x 50
    2/1:00 smooth
    1/2:00 Fast off blocks - free, back, fly
    - fast fly-40, fast back-42, fast free-36

    Warm down
    100 easy free

    Total: 2850 meters
  20. Thursday, May 12, 2011 5:15am

    by , May 12th, 2011 at 10:12 AM (Fast Food Makes for Fast Swimming!)
    I made it this morning, 15 minutes late, but I made it

    The pool was freezing cold too!! I know what 79 degrees feels like from competitions at big meets, and this was WAY colder than that. Even after I sprinted the first part of the warmup, my body was still freezing.

    100 Free Sprint
    300 Free
    100 Fly

    6 x 50 25 Fly/25 Free :05 rest

    12 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    I was able to hold these all at 1:05 or under which was nice.

    200 EZ Kick and out to the warm showers!
    2200 Yards