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  1. Monofinning for victory! //

    by , March 10th, 2010 at 09:05 PM (The Labours of SwimStud)
    Had a good swim this morning after PT appointment. It went thusly:

    Warm up
    200 Swim snorkel
    200 Kick
    200 Pull paddles

    Main
    10 x 100 1:40 held 1:30's first was probably 1:20, but felt tired from the weights and running earlier this week.
    10 x 50 :45 these were tough, I was not getting them done as fast as I'd like but I am proud of the fact that I lost my interval around #6 and fought hard to get back on track for 9 and 10
    200 EZ

    Fly Kick Set
    10 x 25 MF shooters :30 did 4 front then 3 each side. Took a breath on some, especially near the end.
    10 x 25 shooters no fins :45 had to take 1 breath on these.
    100 MF on back
    100 SDK on back half way under halfway over with hands at side....tiring!

    100 EZ FR

    Breaststroke Set
    4 x 50 fast 1:15

    Kick Set

    500 fin kick with board

    Cool Down
    4 x 50
    4000 in about 90mins


    Later in the day I lifted weights and stretched for 45 minutes and had a muscle milk for recovery.
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  2. Sarasota Y Sharks Masters 5:30 Workout -03/11/10

    by , March 10th, 2010 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 100 1:40
    3 X 200 3:00
    3 X 150 2:15
    3 X 250 3:45

    2 X 200 kick 4:30

    8 X 25 sprint kick :45

    2 X 100 stroke 2:00
    1 X 100 free 2:00
    4 X 75 stroke 1:30
    1 X 100 free 2:00
    6 X 50 stroke 1:00
    1 X 100 free -

    1 X 100 easy free 2:00
    4 X 25 sprint kick :45
    4 X 25 sprint*choice* :45
    Three times through breaking between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  3. Kicking and more kicking

    by , March 10th, 2010 at 12:21 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 swim free
    200 kick choice
    200 IM drill
    200 pull back
    200 swim free

    kick 4 x 100 w/15 sec. rest:one of each stroke, middle 50 faster
    swim 100 free w/15 sec. rest

    kick 4 x 100 free w/15 sec. rest: last 25 faster
    swim 100 free w/15 sec. rest

    kick 4 x 100 choice w/15 sec. rest: descend 1-4; #4 should be pretty fast
    swim 100 easy choice

    pull 8 x 50 free on 55: #3, 5, and 8 faster (but not all out) than the others

    200 easy swim down
    --
    Total: 3000 yards
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  4. Felt like I could have sleep swam today

    by , March 10th, 2010 at 07:26 AM (Mixing it up this year)
    So tired this morning but still had to go thru the ritual. I can't break the habit. Could have used a waterproof pillow on the first 500 free kick.

    5x200@3:30 Free easy
    500 Free kick w/fins every 3rd fast
    500 Free kick w/fins on side alt sides by 25 w/good dolphin kickouts
    10x50@1:00 Fly did last one in :34

    Pyramid Free w/paddles & bouy
    50@:45
    100@1:30
    150@2:15
    200@3:00
    200@3:00
    150@2:15
    100@1:30
    50@:45

    500 Free alt 50 free/50 drill

    Total 4000 yards
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  5. 03-09-2010 Tuesday Workout

    by , March 10th, 2010 at 12:29 AM (Swim like an Orca, but faster !)
    Aquasol - 6PM - 7PM


    Warm (400) 200FR, 200IM drill
    Pyramid Set (2000/2400)
    100FR, 200FR, 300FR, 400FR (on 1:30 multiples)
    Pull 400, 300, 200, 100 (last on 1:18)
    Kick (450/2850)
    4x75FR Kick no fins, w/board on 2:00
    2x75BK Kick no fins on 1:30
    IM Set (600/3450)
    6x100IM des. on 2:00 (1:35, 1:34, 1:33, 1:29, 1:25)
    Broken IM Sprints (600/4050)
    24 x 25 IM order on :30 by 100's rest :30.


    Cool 100 (4150 SCY)


    Tonight was just 2 masters (aged groupers) surrounded by
    little age groupers and some seniors (the Seniors that are on the High School team practiced earlier)
    I got a pair of TYR TI Racers goggles and they have a great unblocked peripheral view. It was nice to see the lane lines for a change without running into them all the time, I am able to keep my head back. I also demoed a FINIS shooter mono-fin & a trainer mono-fin a couple of days ago. I was inspired by the 2 free-divers featured on "The Cove" a few months ago( the documentary that exposes the sly Japanese and their terrible dolphin harvesting)...I liked the shooter, great for underwater work, and for getting air on the butterfly! I was told it greatly improves technique and I should feel and notice the difference.
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  6. Nasti Tuesday

    by , March 9th, 2010 at 10:20 PM (Swimming, Life, and Other Stuff!)
    We got an extra 5 minutes in the pool due to the age-groupers getting out early. Here's the workout:

    **600 freestyle warm-up swim
    **200 backstroke steady
    **8 X 75 free on 1:20 interval
    **250 Kick (back w/fins)
    **3 X (3 x 50 free on 1:00 / 3 x 50 stroke)
    **200 Freestyle Pull with
    buoy/paddles
    **3 X 100 Freestyle on 2:00 (descend :5 each 100)
    **ez 100 IM cool-down
    3150 scy

    I am going to do the Cardinal Invite at the U of Louisville this Sunday. I wish they had a 1,650! It's hard to find meets with the mile. I guess I will try to swim a good 200 Free/ 200 Back/ 500 Free/ and will probably do the 50 fly for fun!
    I kinda hate to give Sunday up! It's turned into my organizational day(house and work). I'll have to work extra hard Saturday.
    Tally ho!
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  7. Swim + Woohoo!, Tuesday, March 9

    by , March 9th, 2010 at 09:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    5 x 100 single arm fly @ 1:45

    Main Sets:

    10 x 50 double shooters on back w/MF @ 1:00
    1-8 cruise
    9 =AFAP (went 20 or 20.5)
    10 =EZ

    50 EZ

    10 x 50 @ 1:00, done 25 fly w/fins + 25 EZ
    1-8 = easy speed fly
    9 =AFAP (went 24ish)*
    10 = EZ

    * I did this 50 fly a no breather except for a breath at the turn. I think I'll swim it this way at Zones. Don't think I can do it in meters, but seems doable in SCY.

    50 EZ

    6 x (25 breast + 25 EZ)
    working on long pullouts
    3 w/fins (got to about 17-18 meter mark)
    3 w/o fins (got to 13-14 meter mark)

    6 x (25 AFAP + 25 EZ)
    AFAPs = 3 fast free, 1 evil, 1 doggy paddle drill, 1 flutter kick

    100 EZ

    Total: 3050

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


    Commentary:

    Didn't get to the gym today, but plan to go tomorrow for a short workout. That will be my last gym session before the Albatross meet on March 20, where I'm signed up to swim the 100 fly, 50 back, 50 fly and 50 free and a 200 mixed relay. https://www.clubassistant.com/club/m...1409&smid=1992. I'm glad Jeff Roddin has the foresight to keep the 100 fly first; otherwise, the likelihood of me scratching increases dramatically. If anyone hears me mumble about this before the race, feel free to escort me to the blocks!

    I had a good night's sleep last night and felt much better today, especially in the water. Two CVDB workouts in a row felt great! However, I'm a total delinquent on stretching and RC the last few days.

    Hard Sets:

    Wanted to share a couple things from other forumites. In case you didn't read Jim Corbeau's blog, he has some great ideas for "back half" sets:

    (a) 50 FR swim on :40 @ 75%, 50 BR swim on :40 @ 85%, 25 BR swim @ 100%, rest 1:00-1:30. 6-8 of these.
    (b) 50 BR swim @ 80% w/ 10 sec rest, 75 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.
    (c) 50 BR swim @ 80% w/ 20 sec rest, 25 BR swim @ 90% w/ 10 sec rest, 50 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.

    (B is the worst by far in terms of pain.)

    Plus this from his old college coach, who now works only with the Cal BRstrokers:

    http://swimcoachdirect.blogspot.com/...-thinking.html.

    I also quizzed the famous RA about his fav lactate set, which is broken 100s consisting of: 50 @ 1:00, 25 @ :30, 25 kick @ :30.

    He told me he does them at a 10:00 send off, with a 200 EZ between each one and usually does 4-6. They must be done all out to the point of nausea. Well of course! lol

    So I see this set in my future soon. Possibly on Thursday if Speedo is feeling like lactate work or on Friday.


    FINA:

    Kirk Nelson clued me in on the forum that FINA tabulations for SCM and LCM are in. http://www.fina.org/database/main/tabulations.php.

    I haven't looked up all my times yet, but I did check on the 50 back LCM I swam at Indy. Very psyched that it held up, even if rankings are meaningless! This is my first time ever with a #1 FINA ranking, so I am pretty darn happy. This will definitely help me get over my gluten induced funk.


    [45-49]50m Backstroke Women Long Course
    Rank Full Name Country Time
    1 LIVINGSTON Leslie USA 31.99
    2 HIRAISHI Shizuko JPN 32.08
    3 PIPES-NEILSEN Karlyn USA 32.79
    4 SEICK Karin GER 33.37
    5 WARD Lisa USA 33.97
    6 JENKINS Valerie USA 34.18
    7 ERMISCH Sybille GER 34.27
    8 ALWINE EDER Maria ITA 34.33
    9 SCHRIGER Joan USA 34.38
    10 HIGURASHI Masami JPN 34.53

    Edit: Checked quickly: The only pattern I can discern is that I'm better in 50s in LCM (no turns) and 100s in SCM (not as far). lol


    Supplements:

    Here's an article dissing them: http://www.consumerreports.org/healt...strike-out.htm


    USMS Staff:

    Here's our USMS staff! Geek, notice the framed cap collection.

    [ame="http://www.youtube.com/watch?v=XkJxBm-jsLc&feature=player_embedded"]YouTube- Meet our USMS Staff[/ame]

    Updated March 10th, 2010 at 12:23 PM by The Fortress

    Categories
    Swim Workouts
  8. Running again!

    by , March 9th, 2010 at 07:56 PM (The Labours of SwimStud)
    Well I ran today for the fist time since my back spasm. I got in 4.5 miles in 41 minutes so I was pretty happy with it. Then I go onto my core routine and shoulder /RC set to finish off. I have the PT tomorrow for my back so it will be interesting to see how I feel upon awakening.
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  9. Sometimes the clock does lie

    Today I swam with my team at the John Jay College pool (scy). I was tempted not to go this morning because I was up late last night attending my husband’s choir’s concert. (It was terrific--well worth any lost sleep!) I was glad I did convince myself to get out of bed and go—the pool was not at all crowded (just 3 of us in my lane), the workout was well balanced, I had good lanemates, and I felt terrific when I got out of the water. Here’s what we did:

    800 warmup

    8 x half-pool 25s @ :25 (2 of each IM transition turn, 2 choice) [I wasn’t quite warmed up enough to do these at full speed, but did them at about ¾ speed and really focused on staying tight and in control]

    12 x 100: 2 x (3 x IM @ 1:50, 1:40, 1:30, 3 x FR @ 1:40, 1:30, 1:20) [kept IMs around 1:25, FRs at or under 1:15]

    100 easy

    4 x 125 Kick @ 2:40 (75FL/50BK, 75BK/50BR, 75BR/50FR, 75FR/50FL) [2:06, 2:14, 2:17, 2:07]

    100 easy

    4 x 225 FR @ 3:20 [I kept these right around 1:20 pace—I did some back on the first 2, but switched to all FR on the last 2 and was really struggling with to keep them on pace. I was considering doing a 200 FR at my next meet, but this set reminded me of everything I don’t like about that event—I think it brought me back to my senses.]

    100 easy

    20 x 25, odds @ :20, evens @ :40 [I did 2 fast FLs, 2 BK, 3 BR, and 3 FR. I was feeling really amazed at my times on these—I was bringing in the FLs on 13 and the BR on 16s and it was feeling easy—but then I realized that the clock at the far end of the pool was off by a few seconds. Oh well! It was a nice fantasy while it lasted!]

    200 upside-down IM warmdown

    Afterwards I went by the Y for weights and a good thorough stretch.

    My next meet will be on March 21—I’ll be swimming 100 IM, 50 FR, 50 BR, and 100 BR I sent off my entry today.
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  10. Sarasota Y Sharks Masters 5:30 Workout -03/10/10

    by , March 9th, 2010 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    4 X 150 2:15
    4 X 100 1:30

    4 X 100 kick 2:15

    8 X 25 sprint kick :45

    1 X 200 IM 3:30
    4 X 50 choice stroke 1:00
    4 X 25 choice stroke :40
    Twice through with a break between rounds.

    3 X 50 easy 1:00
    1 X 50 fast 1:00
    3 X 50 easy 1:00
    1 X 75 fast 1:30
    3 X 50 easy 1:00
    1 X 100 fast 2:00
    Twice through, easy are free, fast are choice.

    1 X 800 Pull

    WARM DOWN: 4 X 50 easy 1:00

    5450Y
    Categories
    Swim Workouts
  11. Counting strokes

    by , March 9th, 2010 at 11:58 AM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    200 swim free
    200 kick choice
    200 I M drill
    200 pull breathe 3

    Swim 6 x 100 free on 1:45 hold as long a stroke count as possible while staying smooth
    (SPL at 16 through the entire set, times around 1:25)

    Pull 3 x 200 free on 3:30 at same stroke count as the 100s
    (w/p&b, these were at 14, times around 2:45)

    Swim 4 x 100 free on 1:40 at the same stroke count - keep smooth
    (almost all at 16 SPL except was hitting 17 on the final 25, times were around 1:22)

    Swim 2 x 200 free on 4:00: hold stroke count with more rest here
    (again, held 16 with the final 25 at 17, times were 2:55, 2:50)

    200 swim down

    --
    3000
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  12. Tuesday Mar 9th 2010

    by , March 9th, 2010 at 11:27 AM (Ande's Swimming Blog)
    Tuesday Mar 9th 2010

    weights before practice


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    6:30 - 7:30
    swam with mike & erin
    beside tyler todd & max


    warm up:
    500

    Main Set

    assigned 4 x 250
    did 4 x (3 x 50)

    assigned 800
    did 4 x (2 x 50)


    assigned 4 x 250
    did 4 x (3 x 50)

    got out

    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  13. Monday Mar 8th 2010

    by , March 9th, 2010 at 11:23 AM (Ande's Swimming Blog)
    Monday Mar 8th 2010

    I've decided to start training for speed, racing and strength. I'll be
    + doing more short fast swims with more rest in practice,
    + lifting to get stronger,
    + doing more racing in practice,
    + modifying aerobic and distance sets, &
    + attempting to lose weight, with portion control and walking.

    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    5:30 - 7:00


    warm up:
    1000

    assigned 5 x 200
    did 5 x (2 x 50)

    10 x 100 k on 1:40

    assigned 20 x 50
    did 10 x 50

    50 SDK fast in legskins
    went 24.8


    200 easy

    50 SDK fast
    todd timed
    roll
    went 23.7


    100 easy

    25 fl fast
    roll
    went 10.3



    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  14. Mornings are just plain tough

    by , March 9th, 2010 at 07:18 AM (Mixing it up this year)
    Just couldn't move this morning. It took forever to feel warmed up.

    10x100@1:45 Free
    5x100@:10R Back kick w/fins #1&5 streamline, #2 fashion model, #3 partial recovery, #4 arms perpendicular
    5x100@1:30 Free kick w/fins desc 1-5 went 1:24, 1:23, 1:21, 1:19, 1:17 legs burned after this one
    5x100@1:30 w/paddles & bouy as 50 Free/50 Back went 1:24, 1:24, 1:23, 1:24, 1:19
    5x100@1:40 Free w/paddles & bouy long and loose
    50 free for time from push in :34
    200 Free easy
    50 Back for time from push in :41
    200 Free easy

    Total 3500 yards

    did not feel fast on the sprints at all.
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  15. A Sucker for the Nice Weather

    by , March 8th, 2010 at 10:54 PM (Elise's Fitness Fun)
    When we have a sunny day in the low 70s like we had today, it is almost impossible for me to resist doing something outside. I did the unthinkable early this morning and ran 2 miles. I deplore working out in the early morning, but the weather drew me out. I had an enjoyable run on the road and did it in about 17:57.

    Later in the day, I took the puppy out for walk. As I was returning to the house, I thought about taking my tri bike out (decided not to sell my bike just yet), but then decided that since I was going to swim tonight, a reverse triathlon in one day might be a bit much.

    Tonight, swam with the group up on the mountain.

    Warm-up: 300 easy

    2 x 150 fly drill: 50 rt/lt, 50-3 rt/3 lt/3 full, 50 - 4 strokes of fly off each wall and rest of length is free

    200 breast - long stroke

    6 x 25 breast kick on 10 seconds rest

    8 x 25 free on :30 - 4 breaths/3 breaths/2 breaths/1 breath

    100 easy

    10 x 25 fly on :35
    1-2: 2 strokes fly/remainder free
    3-4: 4 strokes fly/free
    5-6: 6 strokes fly/free
    7-8: 8 strokes fly/free
    9-10: 10 strokes fly

    400 dolphin kick with fins - 300 alternating 50 on back/50 side/50 kick on front with board, last 100 on back

    100 easy

    2000 SCY

    Updated March 9th, 2010 at 12:57 AM by elise526

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  16. Monday, March 8

    by , March 8th, 2010 at 09:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Sets:

    6 x 100 @ 1:45
    odds = back kick
    evens = russian breast drill

    50 EZ

    8 X 75 @ 1:30, done as 25 twirling shooter + 25 EZ + 25 EZ speedy fly

    50 EZ

    Speed Sets:

    3 x (50 AFAP back w/fins + 100 EZ)
    went 23.5, 23.5, 24 ishes

    50 EZ

    6 x (25 AFAP + 50 EZ)
    2 free, 2 breast, 2 fast doggy paddle drill aka Geekity freestyle underwater recovery drill

    100 EZ

    Total: 3050

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

    Commentary:

    Shifting into Sprinticus-CVDB mode. I was surprised I was as fast as I was today given my bad night of gluten coma and some insomnia. Still not sure of my plan for the next 10 days. If I follow my pre-Albatross plan from last year, I'm due for a massage. lol. I guess I will do drylands with somewhat less than my usual fervor tomorrow and then knock off starting Sunday. I am feeling less motivated than usual.

    I guess I should set some goals for the Albatross meet. Ideally, I'd like to be faster than my previous untapered (but slightly rested) times wearing my Pro bodysuit. I'm wondering if I can successfully temper my expectations to reflect non-B70 times. Or whether, as Jimi believes, some psychological deflation from the lack of tech suit is inevitable. I certainly won't expect to go near my NE Champs times -- I always swim faster tapered in Dec. than at this meet. Should be interesting. I do love this meet, though, for the fact that it's in the AFTERNOON. Yay!

    And I still haven't gotten my replacement B70 or received a responsive email. I'm sending another tonight. This could be the first instance of bad customer service I've had with them.

    Here's kind of a nice twist to put in your back extensions: [ame="http://www.youtube.com/watch?v=BMGtQK9hUJA"]YouTube- Rotating Hypers[/ame]

    Updated March 8th, 2010 at 10:22 PM by The Fortress

    Categories
    Swim Workouts
  17. The Weighting is over! 3/08/10

    by , March 8th, 2010 at 07:39 PM (The Labours of SwimStud)
    So did you enjoy the oscars? Thought The Hurt Locker was interesting though personally I found Avatar way more entertaining, and Inglorious Basterds rather amusing. I think Avatar got too much stick for being a commercial success; odd but I think that the masses want to be entertained and escape from the horrors and suffering of real world issues...but what do I know? I am not a formally educated critic and perhaps I don't deserve such high brow movies...

    After watching it The Hurt Locker left me feeling a bit "huh? Was there a plot in there?" although I called it for sound editing and what not...best picture...I dunno. I'd have to watch Precious (the clips make me suspect a night of depression and angst is in store) and a few others...but nothing really grabs my attention that I'd want to run out and see it.

    Anyway got my swim in today:

    Warm Up
    Twice Through
    25 FR no breath :30
    50 Kick-Swim 1:10
    75 kick Drill Swim 1:40
    100 Swim 1:50

    Main Set
    2 x 125 Pull 2:00
    3 x 100 IMO Kick 3:00
    4 x 75 Hard Free 1:30

    3 x 100 Pull 1:50
    4 x 75 IMO Kick 2:05
    5 x Hard Free :50

    4 x 75 Pull 1:10
    5 x 50 IMO Kick 1:30

    5 x 50 Pull :50
    6 x 25 Kick :40
    50 EZ

    Kick Set

    500 Fin Kick

    Cool Down
    6 x 50 EZ

    Got back into the weight room again today but I didn't do leg press just to be cautious though I feel fine...everything else felt pretty good and that was encouraging.
    Afterward I had a good 10 minute stretch off for my lower back, hamstrings and hip flexors...washed down a muscle milk.

    I'm hoping I am not too sore after taking a few days off.
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  18. Monday, 3/8/10

    by , March 8th, 2010 at 04:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    300 swim free
    300 kick choice
    8 x 50 on 1:00 Drill/build by 25
    drills:
    Side kick looking at bottom
    Fist drill, really working the triceps
    10 kicks, 3 strokes (look at bottom on the 10 kicks, breathe on the strokes)
    Strokes per length (use your legs to make the stroke lengthen out)
    (Did 2 of each of these drills)

    Swim 8 x 25 back on :30 , count strokes (went 18)
    Kick 100 choice
    Rest 30 seconds

    Swim 8 x 25 free on :35 counting strokes (after the 1st one at 17, kept these at 16)
    Swim 200 easy free (counted strokes here also and held 16)
    Rest 45 seconds

    Swim 8 x 25 back on :40, working on deep catch
    (Counted strokes, these at 17 (w/ 4-5 sdk and counting the roll over stroke)
    Swim 200 easy choice
    (counted strokes on both 200s and kept them at 16)Rest 1 minute

    Swim 8 x 25 free on :45 with one less stroke than you did on the 2nd round
    (Held 14-on these. Had a long glide into the wall on a few of them.)

    Swim down 200
    --
    Total: 2500 yards

    40 minute spin class at gym
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  19. Mellow Monday

    Today I went up to Riverbank midday for a quick solo dip. I was glad to see one of my swim buddies there—we split a lane, but each did our own thing. Here’s what I did:

    1000 warmup

    10 x 100 FR @ 1:45, moderate pace w/actual kick throughout

    12 x 50 Kick @ 1:05, odds FR, evens 2 x (FL, BK, BR)

    400 SKPS warmdown

    It was a nice calm workout, without any difficult intervals or drama, just swimming out some of the soreness from yesterday’s meet. Afterwards, it was warm enough to stretch outdoors at my favorite spot at overlooking the Hudson.
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  20. Sarasota Y Sharks Masters 5:30 Workout -03/09/10

    by , March 8th, 2010 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15

    12 X 25 sprint kick :45

    3 X 100 IM 1:45
    4 X 75*50 stroke/25 free* 1:20
    Three times through

    12 X 50 free 1:05
    #3-6-9-12 @100%

    12 X 25 choice :45
    2 sprint/1 easy

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts