View RSS Feed

All Blog Entries

  1. Sat May 14th, 2011

    by , May 14th, 2011 at 06:53 PM (Ande's Swimming Blog)
    Sat May 14th, 2011

    yesterday I decided that I'm definitely going to swim in the
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I'm training for sprints this summer I'll probably swim:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Probably NOT going to Auburn

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    7:30 to 9:00 dove in around 6:34ish
    wore FS2 legs
    swam with Michael Lovato, Marcio, & Nate O'Brien who swam for UT 2005 went 1:41 200 bk and 1:44 200 FL he's going to be real fast when he gets back in shape
    beside larry & jim

    600 fr
    200 K fast
    dove went 2:45
    which is my best 200 LCM K

    Main SET:

    1 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 (arms hurt didn't make)
    4 x 50 on 1:00
    100 easy

    3 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    1 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    3 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    1 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    1 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    50 easy

    50 fr easy speed went 28

    50 easy

    50 fr easy speed went 28
  2. Watching The BIG fish

    Today I traveled up to Charlotte to watch the prelims of the Ultraswim meet. What an awesome experience! Way too many things to comment on with so many fast swims. Very nice to have that much talent 3.5 hrs away.

    My schedule for the this weekend cleared out this past Monday, the day after they stopped selling tickets online. Aquageek did his best to advise me and even try to find me a ticket. It all worked out fine and now I owe Bill for his time and efforts during his own busy schedule.

    The meet ran very fast. The first session was finished by 11:50. Less than three hours!

    A few things that really stuck with me.

    1.Coughlin has the smoothest backstroke if have ever seen and some awesome underwater skills.

    2.Shanteau's hands are very fast and he "rides" the glide.

    3.Lochte's underwaters are crazy fast and long.

    4.Soni looks much smaller in person than on TV.

    5.Even when Phelps is standing by other tall and lean athletes his arms look twice as long as theirs. His 200 fly looked effortless.

    Just a few of my thoughts. A extremely fun day and probably the fastest three hours of my life.

    Now back to the real world of chores and problems at work.
  3. Saturday, 5/14/11

    by , May 14th, 2011 at 04:46 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warm Up
    300 swim free & back
    200 IM drill
    4 x 75/1:30 Build
    - 1-2 free, 3-4 back
    Kick 4 x 50/1:15
    - kicked IM order
    8 x 25/40 fast
    - IM order x2

    Main set:
    1 x 400/7:00 build
    - went 6:15
    2 x 300/5:15 build
    - went 4:45 on both
    3 x 200/3:30 desc
    - 3:15->3:10
    4 x 100/1:45 desc
    - 1:38->1:32

    Kick with fins
    8 x 50/1:00
    - alternated dolphin and flutter
    - 1-4 with board, 5-8 on back
    12 x 25/40 fast
    - 1-4 dolphin w/board
    - 5-8 flutter w/board
    - 9-12 on back, SDK underwater as far as possible (was getting past mid pool) then flutter on surface

    Warm down 100 easy DAB and free

    Total:4300 meters
  4. "Ironman" relay

    by , May 14th, 2011 at 04:24 PM (Pete's swim blog)
    Swam at HSA today. Their coach ran the workouts instead of the normal masters coach. As we finished up he invited us to swim an "Ironman" with his team. By "Ironman", he meant 400IM, 400 Kick, 400 Stroke, 400 Free for time. Having already put in 4000 yards, this wasn't terrible appealing. So, Dave and I decided to do it as a relay. It was lots of fun but maybe not so much for the kids who had to watch us take it easy every 50 yards. Anyway we finished around 19:00 in second place. Some kid who swims at Alabama beat us.


    Warm up
    3 x 200 Easy :10s rest
    8 x 50 Kick :10s rest, descend 1-4, 5-8
    8 x 75 :20s rest, Odds hard/Evens easy

    Main set
    400 Pull
    3 x 100 Free, Fastest possible interval (1:15)
    100 Easy
    400 Pull
    3 x 100 IM, Fastest possible interval (1:30)
    100 Easy
    400 Pull
    3 x 100 Free, Fastest possible interval (1:20)
    100 Easy

    Bonus Set
    16 x 50 Relay
    1-4 IM
    5-8 Kick
    9-12 Stroke
    13-16 Free

    200 Cool down

    (5000 Total)
    Swim Workouts
  5. 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
  6. 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 :))

  7. 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
  8. 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.
  9. 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
  10. 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
  11. 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
  12. 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.
  13. 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.
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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

  20. 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