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  1. Saturday 6/20 - meet day

    by , June 20th, 2009 at 07:52 PM (Mixing it up this year)
    Not a great meet but I am glad I did it. This reminded me I need to practice racing more often.

    I split my warmup between the LC and SC pools just to avoid the crowds and fast kids.

    went:
    500 LCM warmup
    500 SCY warmup
    200 IM 3:15.84 not particularly good
    200 SCY warmdown/up
    100 Free 1:15.18 about what I figured I would do and I was shocked to win my heat
    400 SCY warmdown
    200 SCY warmup
    200 Back 3:16.97 not good at all but had no energy at all
    200 SCY warmdown

    1500 Yards and 1000 meters
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  2. Outdoor swim

    by , June 20th, 2009 at 06:22 PM (Elise's Fitness Fun)
    Squeezed in a 2,000 meter swim up at the club. Mainly kicked so I could avoid running into anybody. My husband joined me halfway through the workout. We did some 25s with fins at the end of the workout. He's a tough finisher. Good chance he will do the Auburn meet in 2010 - at least the 50 free and some relays. I'm really proud of him as he had open shoulder surgery less than 2 years ago. He still gets a little tight in that shoulder, but seems to be doing well. Doc says eventually he will have to get other side done. Just the way he is built.

    The heat is gotten bad already. Three weeks ago, the outdoor pool temp was probably 74. Today, it had to be 88. It literally felt like a bathtub. I can't figure out how I used to be able to tolerate running and biking in this heat. I don't think I could do it now. Wish I lived on a college campus. I would do what my friend and I used to do on spring nights - grab a buddy and run 5 or 6 miles at 9 o'clock at night. I'd do it now with a friend, but there are too many loose dogs out here in my neck of the woods at night. Will have to think on this one. Still trying to avoid the treadmill!
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  3. Saturday, June 20

    by , June 20th, 2009 at 03:24 PM (The FAF AFAP Digest)
    Swam an easy 900 yards or so to loosen up. Then hot tub and stretch. Felt decent in the water.

    Had a great morning as my little one did not DQ in her first 25 breast. Makes for a happy kid. My two youngest are out of the house tonight, so I'm hoping to go to an early movie and/or have a relaxing night. I just wish the meet tomorrow started at noon instead of 9:00 am!

    Updated June 20th, 2009 at 09:28 PM by The Fortress

    Categories
    Swim Workouts
  4. Saturday's musings: 5k OW swim and Nats tech suits

    by , June 20th, 2009 at 08:25 AM (Swimming, Life, and Other Stuff!)
    I am sitting here reading, drinking coffee, and deciding what to eat before my 1:45 OW 5k race today. I just had a banana. I think mid-afternoon is an awkward time to race.
    It should be fun however; I am meeting a couple NASTI buddies at 10:30 to drive up together. I'm a bit worried about storms. We had horrible lightning/thunder stuff going on last night. We just finished the movie "Gran Torino" at 10:07 and lost power till 3 AM. It's very warm, sultry and sticky out now....the perfect weather for another storm. I really don't want to be in the middle of a lake when a bad storm breaks out!!!
    I should be very rested. My shoulders never hurt when I swim but at night they are achy and tight. My neck is tight too. I can normally control this stuff with exercise but I have taken swimming up a notch for 6 weeks or so and I think I am paying the price. I decided rest this week would be smart. I swam 3x (2 hard practices and 1 easy) and took a nice 50:00 run mid-week. I always do warm-up and conditioning with my PE classes but I never count that as exercise. Anyway....I'm either going to feel great today, or tight and labored.
    I am taking my bs point zero suit and my zoot swim skin. This ow swim is governed by USA swimming. The Age Groupers swim mid-morning, the masters 1 mile is early morning and 5k mid-afternoon. I'm not sure if the bs suit will fly. The meet info spells out exactly what type of suit swimmers under 12 must wear; it doesn't say anything about swimmers over 12. I will take a traditional suit in case I get the boot.

    I was talking to an ISF friend yesterday. His wife is taking a class next month to qualify her as the swimsuit judge at LC Nats in August. I thought I'd mention that in case anyone thought they might try to stack suits or try to do anything shifty.
    I need to go pack the bag, eat more, and head up to the pool to meet my team mates.
    I should probably jump in and swim a warm-up but I doubt the benefits of a warm-up 41/2 hours before the race. tally ho!
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  5. Friday 19 June 09 workout

    by , June 20th, 2009 at 12:27 AM (Swim like an Orca, but faster !)
    Aquasol - Coach Janine

    Today we were doing the Seniors workout written by Coach Steve Skidmore, he was away at a meet in Folsom and an occasional age-grouper would jump in and do a Meet workout (guess there is a meet tomorrow too.) Anyways halfway through the workout Coach Janine said for me to check out Aron's (spelling?) freestyle form, He said his swims are :21, 1:47 & 1:50. He demo'd a 25 sprint from the blocks and I timed him around :10. His underwater sdk was perfect, he dove deep, started kicking right away came up just past 12-13 yards, great breakout and about as perfect form freestyle as Ive seen underwater, wasn't sloppy or hurried.
    Coach brought that up because I hold my head too high up in the FR. So today I kept my head looking straight down during the pull, this improved my form and my turns, since I can't see the wall anymore, Im forced to use the marker on the bottom. Before I would stall before hitting the wall, thinking about taking a breath, what to do, etc...So today I learned, keep head down, look straight down and use the marker for the turn.

    Warm - 400S, 200k

    12x75 K/D/S 3ea on 1:30 (did 1:45 IM order)
    (I have either great fly days or bad fly days, today was bad)
    5x200 Pull (paddles & buoy) 3:30 des (avr. 3:10)
    40x25 K :30 Choice (Did 10x25 K on :45)
    8x50 Swim 4 Free 4 Choice :50 (did 2x50 on :50)
    200 Cool down (did 150)

    2100 SCY

    Updated June 20th, 2009 at 12:50 AM by EricOrca

    Categories
    Swim Workouts
  6. Swim n Lift

    by , June 19th, 2009 at 09:49 PM (The Labours of SwimStud)
    5 x 100 w/u Snork, snork, paddles, paddles, swim.
    5 x 200 build by 50's each 200 3:30
    200 EZ
    12 x 25 K no fins :45 Mx3, Fx1
    4 thru did about :10-15 RI (clocks sucked)
    100Pull
    75Swim
    50Kick fins
    25Swim 1 & 2 FR 3&4 FL. Did a very zippy 25 FLY felt like I nailed the stroke.

    500 EZ

    Lifted at about 85% today.
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  7. Learning a great lesson about goals...

    You can set them and you may acheive them or not. The key is deciding you are not a failure if you don't do them perfect and totally give up. The point of goals is to march on and try to do better next week. That said I am proud to say I swam four time this week and my yardage was very close to 3000 except for one day.
    I think if I have a written out workout plan I will make the distance next week. Today my arms are sore and I did 2500.
    I also did my speed workout 12 x 25's as fast as I can three time this week. But today I had no one with a stopwatch so I timed my self and will post them in my speed journal/post, anyway. Being off from swimming (sailing) for a week cut into my speed training. But I will keep track anyway.
    Win or lose I always learn!

    I can't find where I posted my last times so until i do I will post them here.
    6/19
    25yds 50yds
    16.5 36.5 no stop watch, tank suit, push off wall.

    Updated June 19th, 2009 at 06:44 PM by flippergirl

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  8. Friday, June 19

    by , June 19th, 2009 at 04:34 PM (The FAF AFAP Digest)
    All I can say is that I swam more than yesterday.

    Warm up:

    750 variety swim, kick, drill

    Other stuff:

    8 x 25 shooters

    50 EZ

    6 x (25 easy speed fly w/fins + 25 EZ)
    (bad breakouts, seemed to be getting further on the kick portion)

    50 EZ

    2 x (25 AFAP free w/fins + 50 EZ)

    150 C/D

    Total: 1650

    10 minutes hottub

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

    I am well past eliminating cumulative training fatigue. I think that occurred last week. I believe I am now suffering from cumulative parenting fatigue. I am also convinced, as per usual, that I have lost all strength and conditioning and have gained 10 pounds in 10 days. Where is the beached whale emoticon?

    I even forgot to bring my B70 to the pool to practice a couple backstroke starts. So I plan on taking 13-14 SDks on the start. If Chris takes 12, this must be about right for me. How's that for attention to detail?

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

    Updated June 19th, 2009 at 06:00 PM by The Fortress

    Categories
    Swim Workouts
  9. Thy Kingdom Come

    by , June 19th, 2009 at 04:19 PM (Chicken's Nuggets)
    Now training for the 10 mile Kingdom Swim in Vermont

    http://www.kingdomswim.org/

    Feeling a little flat at the moment but will try a long swim in the lake this Sunday. I believe the water in Vermont will be high 60's-low 70's. This should be a gimme for me after all the cold water training for MIMS, but it sure won't hurt me to keep up the cold stuff.

    Kingdom swim is in Newport Vermont.
    Does anyone know a good place to stay?

    I came out of a 2000 yard workout today feeling lightheaded and arms like lead. Hopefully it's just because I've taken up running again!! Day off tomorrow to recharge the batteries.
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  10. Thoughts confirmed

    by , June 19th, 2009 at 02:17 PM (Elise's Fitness Fun)
    Had a follow-up with my GP yesterday and my cardiologist at UAB today. Both agreed that the running was a factor in my HDL readings. In fact, the cardiologist stressed that I will need to do exercise into and beyond my menopause years to keep the total cholesterol/HDL ratio at a good level since my LDLs are in a borderline area. (I hope that menopause is at least 10 years away! Tends to run very late in my family so I am probably looking at 15 years from now.) Both were very pleased with the ratio as it is 3.3 right now. GP indicated as long as my LDL was below 160, with my HDL count as high as it is, he was not worried about the LDL level right now. Cardiologist said that levels were not in area that needed any type of medication.

    Both docs liked the exercise program I have going. The lab work that came back was ideal. Cardiologist who is also a triathlete obviously liked the fact that I wear an HR monitor when I run. He also is very pleased that I opt to stop and walk when the HR level gets too high (like on my birthday run).

    Yesterday, got in 3,000 yards of high intensity swimming. Used the fins a good bit. Particularly enjoyed the last set that was without fins: 6 x 50 on 1:20 - odds are free/fly, evens are free/back. These were power swims. Felt good on all.

    This morning, my appointment at UAB (University of Alabama at Birmingham) with cardiologist was at 8:15. UAB is about 70 miles from where I live, but well worth the trip as it has some of the best medical treatment facilities in the country. Five of its treatment specialties rank in the top twenty nationally. Anyway, Birmingham rush hour is a bear, particularly the route I have to travel, so I left my house at 5 AM and got into Birmingham a little after 6 AM. Even then, there was traffic. I hit the downtown YMCA and ran on the treadmill for 5 miles, doing the following:

    Warm-up: 2 miles at 9:13 pace
    2 miles: alternated 1 minute hard with 2 minutes of easy jog/fast walk. On fast intervals, got faster with each one minute interval. The first was at 7.5 mph. Added .5 mph to each interval until I got up to 9.5 mph on one interval and then went back down .5 mph on each one minute interval until I got to 7.5.
    1 mile cool-down at 8:34 pace.

    Hope to swim easy this afternoon or early tomorrow morning. After having my thoughts on running confirmed, I hope to get a run in this weekend.

    Updated June 19th, 2009 at 02:27 PM by elise526

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  11. Day 16 Finally

    4x100 FR R:30
    4x100 FR w/fins
    1x100 FL/FR w/fins
    1x100 BR/FR w/fins easy

    1000 LCM Outside w/Mark Weber

    Hopefully I will take it a little easier this time starting out and not try to push it so fast like last time.....but then knowing me...probably not!
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  12. Fri Jun 19th, 2009 FAST FRIDAY, went 58.1 100 LCM FR

    by , June 19th, 2009 at 10:33 AM (Ande's Swimming Blog)
    Fri Jun 19th, 2009

    weighed 213

    Richard Quick's service is noon today
    Life Celebration's around 2:00.
    Many swimmers & coaches are in town to pay their respects.

    Entered Zones with a different event lineup (below)

    TODAYS SWIM PRACTICE

    LCM
    Dove in FIRST
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Todd, Chris, Larry, Nate, Kendall, Brandon, Amy, Jamie, & Jon
    Rich Hughey & 4 female swimmers who swam for Richard at Stanford, one was Sara from Wisconsin, didn't get the names of the others

    Warm Up LCM
    15 minutes choice
    did fr & bk ave 1:30 / 100
    went 11 or 1200

    Main SET LCM

    50 FR FAST for time in heats
    went 25.8



    20 x 50 fr on 1:15
    went 10 apart
    odds easy
    evens: FR fast from a dive 6 beat kick
    held 27's & 28's 26.9 on last one
    Instructions were to be within 3 seconds of the first fast 50

    50 easy

    100 FR fast from a dive in heats
    6 beat kicked the whole way
    went 58.1

    200 easy

    6 x 100 fr fast from a dive on 2:30
    went 1:06 & 7's on 1 - 5, 2 beat kicked
    went 1:00 on #6
    Instructions were to be within 5 seconds of the first fast 100

    300 easy

    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    30 Days away
    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Swim Workouts
  13. Friday 6/19 - Started with no clock today

    by , June 19th, 2009 at 07:43 AM (Mixing it up this year)
    The pool had no clock on today when I started, they had overfilled the pool and with all of the electrical cords, you know water and electricity are not a good mix.

    Anyway this was more of a feel for the water day. Last night I got in with the girls and did a few laps fly which felt fantastic. This morning it seemed like it took forever to get my muscles ready to really swim.

    1000 as 200 swim/pull/swim/kick/swim

    500 Free Kick w/fins every 3rd 25 sprint
    600 Back Drills w/fins #1&4 Fashion modle, #2&5 underwater recovery, #3&6 partial recovery

    8x50 from dive 15 meter sprint breakout 3 fly, 3 free, 2 back

    500 Free Easy

    Total 3000 meters
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  14. Thursday, June 18

    by , June 18th, 2009 at 07:13 PM (The FAF AFAP Digest)
    No swimming today. Carrying on with the rest. My family sees all indications of the taper bitchies.

    ART

    I did go see my ART doc today, as my shoulders and calves are still twitchy. Not sure what the cause is. The doc says it could be tossing and turning in my sleep, or it could be the lack of weight lifting. Hulk thinks it could be that the overall workload on the shoulders is too high. He theorizes that this could cause a delay in the resting-discomfort phase, which is apparently a precursor to the happy rested phase. Hmm ... Seems like I've been kicking a lot and not doing pulls and chins ... Hopefully, they'll be happy on Sunday. They're not bad by any stretch, just have some "hot spots." (Pun potential) Walked around the mall today with day glo pink and blue kinesio tape.

    Electrolytes:

    We also discussed the electrolyte issue. He agrees I'm likely dehydrated. He says, however, that Gatorade is "swill," no better than eating "bon bons and hohos. I told him about my travails with RecoverWrong. He suggested I try Endura. Used it today, seemed fine. Trying to drink more water.

    Meet:

    Checked the psych sheets for the Terrapin Cup. http://www.terrapinmasters.org/TCup09Psych.htm

    I'm right next to The [Speedy] Little Devil in the 50 back and Clay is another lane over. Hmm ... Will I drown in their wake or will they be so far ahead that I'll catch a draft? Jeff is seeded 3 seconds faster. Same situation in the 100 back. In the 50 fly, I have a good seed in the second to last heat right next to Fall Willdeboorse, who is a very speedy sprinter and kicks my ass in free. So that should be a good race.

    Haven't really formulated any specific time goals for this meet. Ideally, I'd like to go PBs in my 50 back and 50 fly ... we'll see if I rested enough and if I execute. I might be a tad disappointed if I don't go a 32+ in the 50 back. I went a 33.4 at Zones last year where I slipped some on the start. That's how 50s go sometimes.

    Suits:

    I am trying a new tech suit. As I've explained to a few of you, I don't feel comfortable with an old B70 and a fragile suit, and I need a suit for USA-S meets besides my "ratty" Pro. I'm trying the Rocket Science "Sprinter" -- brand new suit. (The previous version is still on back order.) http://www.prlog.org/10240754-rocket...d-by-fina.html. This suit is on the 2009 FINA list and I'm told meets the new FINA permeability requirements for 2010. So I'm going to try on my size Youth Medium and see if it really fits. And, besides, who can resist that name? Picture attached below.

    I heard a rumor that B70 was handing out its new FINA compliant suits at the Santa Clara meet. They're not generally available now, but I wonder when they will be.

    Summer League:

    Stroke & Turn Question:

    I wasted my entire evening attending a stroke & turn clinic. Here, you must attend every 2 years. There was one question the instructor didn't answer satisfactorily, at least to my mind. I told Hulk I'd post it here, and he can give me his opinion, as he knows this stuff cold.

    Little kid approaches the wall for a backstroke turn. Kid first touches the wall on their back with their hand. Kid then realizes, OMG, I forgot to flip, so they spin and execute a forward flip turn. Is this a DQ? Once they touch the wall, does the kid then have to push off on their back to leave the wall and not be past vertical? Or even though they've touched the wall, can they hang their and remain in the "zone" of the wall, and you only assess whether they've pushed off on their back by watching the toes?

    Our team may get owned this weekend, as two of our best swimmers are off at summer camps. My Lil lil Fort is swimming her first A meet doing backstroke and evilstroke. I've been trying (very mildly) to encourage fly (though 8 & Unders don't do this in A meets.) I guess she could be my second evilstroker ... Whatever makes her happy, she hasn't liked swimming that much in the past.

    Updated June 18th, 2009 at 09:06 PM by The Fortress

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    ART , Masters Swim Meets / Events
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  15. Sticking to my goals...

    3000 yards, four times a week and Ande's speed drill.
    In the middle of the night while trying to sleep I planned my workout.

    I swam the LCM today

    Here it was-

    10 x 50 free to warm up
    4 x 50 swim, 50 kick,50 drill, 50 swim (IM)w/ fins
    10 x 50 fast (45-50sec) on 1:00
    5 x 100's fast (1:40 sec) on 2:00
    200m cool down.
    2500 meters must be more than 3000 yards.(but it is not...it is 2735yds.)
    I guess got close when I added in the catchand release drills...oh well...

    Jerry joined my lane as I was finishing up and he gave me some tips for the catch and release...high elbow. I worked on some of those drills. I have a long way to go...

    During my workout I thought about my body as a boat. My arms were the sails pulling me forward as I imagined the water rushing by me and over me like the wind. This gave me a sense of feeling the water more consciously. Nirvanaha enlightenment? Then to add an extra vrmmm my kicking legs became the motor!

    Updated June 18th, 2009 at 04:37 PM by flippergirl

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  16. Thursday, 6/18/09

    by , June 18th, 2009 at 01:26 PM (A comfort swimmer's guide to easy swimming)
    I'll be swimming a long course meet in Las Vegas on Saturday. I will swim the 50 fly, 100 back, 50 free, and 50 back. I have no expectations for swimming fast (after all it's Vegas ) but hope have some decent swims. This will probably be the only opportunity I have to swim long course before Nationals.

    SCM, Solo


    200 free swim,
    100 back swim,
    200 kick choice,
    100 free swim,
    200 pull free,
    100 free drill
    6 x 50 on 1:00:
    #1-3 descend free, (went 44-42-38)
    #4-6 descend back (went 51-45-41)

    pull 4 x 100 free (no paddles) on 1:50: breathe 3/5 by 25
    (the B5 is getting a little easier, started these around 1:35, the last 2 were just under 1:30)

    pull 6 x 50 free (no paddles) on 1:00:
    odds - smooth, (did these around 42-43)
    evens - first and last 12.5 fast (about 40-41)
    100 easy

    2x around
    {
    150 alt. 50 drill/25 swim
    30 sec. rest

    3 x 50 descend 1-3 on 1 or 1:10:
    #3 of each should be pretty fast
    }
    round 1 free, (went 43-39-35 last one off blocks)
    round 2 back - (went 45-41-38)

    100 swim down


    Total: 2700 meters
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  17. Thu Jun 18th, 2009 Challenging Practice

    by , June 18th, 2009 at 11:36 AM (Ande's Swimming Blog)
    Thu Jun 18th, 2009

    Entered Zones with an unusual event lineup (below)

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool & diving well
    swam with Todd, Marcio, Chris, & Doug beside paul & Larry
    Dove in FIRST

    Warm Up LCM
    300 fr finger tip drag
    300 IM done 50 k, 50 dr
    300 fr

    Main SET LCM

    10 x 100 fr on 1:30
    went 2nd 10 sec apart,
    held 1:11's - 13's

    200

    8 x 100 fr on 1:25
    went 1st
    held 1:15's

    200

    6 x 100 fr on 1:20
    went 1st
    held 1:16's

    200

    4 x 100 fr on 1:15
    did open turn at 100 then flipped the rest
    went 4:53

    200

    2 x 100 fr on 1:10
    dove, swam a strong 200
    went 2:19

    100 easy

    100 fr strong from a dive
    went 1:02

    50 easy


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    30 Days away
    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets

    Updated June 18th, 2009 at 11:46 AM by ande

    Categories
    Swim Workouts
  18. Thursday 6/18 - Grounding is great!

    by , June 18th, 2009 at 07:54 AM (Mixing it up this year)
    This morning as I drove to the Aquatic Center with thunder and lightening all around me, most people would have said "Your not going to swim this morning" and gone back to bed. NOT ME!

    There were a number of brave souls who swam this morning so I was not alone as I thought I would be. Of course I just felt lazy, atleast I am not looking for any good times this weekend at the meet although if I make the 400 Free cut I do want to swim that one since I have not done it in 2 years.

    10x100 @ 2:00 Free began slow and final felt stronger around 8 or 9
    500 Free Kick w/fins alternate 100 kick on side, 100 kick on back
    500 Free kick w/fins every 3rd 25 SPRINT yes I actually managed to find some energy here and felt pretty strong

    4x50 Free from dive Sprint to 15 meter mark then easy to the end 1st one felt horrible the last 3 felt great
    200 Free w/paddles and bouy long and loose
    200 Free w/paddles adding in the kick
    100 Back as 50 6 kicks and a stroke/50 swim
    100 Breast as 50 1arm stroke to 2 kicks/50 swim
    200 Free alternate 50 drill/50 swim drill was 6 kick then a stroke

    500 Free as 200 EZ/100 Overkick/200 EZ

    Total 3500 meters
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  19. Wed's little workout

    by , June 18th, 2009 at 03:28 AM (Swim like an Orca, but faster !)
    Aquasol Masters - UMHS
    Coach Janine

    Warm 200 FR 4x50 IM
    4x50 K 1:15
    4x25 K with board perpendicular to surface
    Vertical Kick 2:00
    4x100 FR 50 Drill One arm/50 swim RI :20
    6x100 FR on 1:30 (did 3 100, 3 75's) got lazy
    4x50 BR
    5x25 Sprint off the blocks (FR/FL/FL/BK/BK)

    200 cool

    2100 scy

    Today was social, lots of fun...
    Still sore from yesterdays LCM IM feast/weights, I picked the wrong day to wear drag shorts over briefs, and was glad we had a short set.

    Updated June 18th, 2009 at 03:44 AM by EricOrca (forgot a set)

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  20. Jacki Hirsty altered set.

    by , June 17th, 2009 at 09:36 PM (The Labours of SwimStud)
    SET 1
    2 X THIS SET:


    25 FR NO BREATH (WHILE YOU ARE FRESH!) @ 0: 30
    50 BR KICK - SWIM @
    1:10 (about 10 sec rest)
    75 BR KICK - DRILL - SWIM @
    1: 40
    100 BR SWIM @
    1: 50

    SET 2
    2 X 125 FR PULL @
    2:00
    3 X 100 IMO KICK @
    2: 15
    4 X 75 SWIM HARD IMO @ 1: 30
    REST 30


    3 x 100 FR PULL @ 1 : 50
    4 X 75 IMO KICK @
    1: 45
    5 X 50 SWIM HARD IMO@ 0: 50
    REST 30

    4 X 75 PULL @ 1 : 10
    5 X 50 IMO KICK K @
    1 : 35
    REST 30


    5 X 50 PULL @ 0 : 50 (about 10 sec rest)
    6 X 25 Fins KICK @ 0 : 40 (about 10 sec rest)
    100 EZ SWIM


    Did my IMO by 25ís

    This workout was fun but challenging. I did a %50 workload weight session afterward.
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