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  1. The Friday Flyer Returns

    by , May 6th, 2011 at 08:45 AM (Mixing it up this year)
    Really pushed thru this set.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1
    3x[1x200@4:00 Fly kick on back w/fins
    ....[2x100@2:00 Fly as 50 rt arm/50 lt arm w/fins
    ....[4x50@1:00 Fly
    200 Free kick w/fins easy
    3x200@:10R Free EASY

    Total 3600 meters
  2. Cinco de Mayo - didn't make it to the pool :(

    by , May 5th, 2011 at 11:00 PM (Dan's hobby/obsession)
    I got a peek at jaadams1's workout this morning and wanted to give it a go, but I just couldn't squeeze a trip to the pool into the schedule today.

    Why couldn't I fit a swim in? Because today the marathon training took priority.

    Today was a 9 1/2 mile trail run at the Redmond Watershed that a friend recommended to me. I carpooled with her to the trailhead and she led me through the woods for 80 minutes. She's an outstanding runner and by the end she was pulling away and I was a little afeared of getting lost in the woods.

    Back to the pool tomorrow -- I think I'll swim with the team.
  3. Thursday, May 5

    by , May 5th, 2011 at 10:38 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Went to the noon class. Unfortunately, my allergy-induced asthma was bothering me. It was somewhat hard to get through the standing series (and of course I hadn't been in 3 weeks). Had to sit out triangle pose to catch my breath.

    Swim/SCY @ GMU:

    My asthma doesn't usually bother me too much when I'm swimming, but it really did today. It's possible the poor air handling system at GMU made it worse than usual. The lack of oxygen seems to cause more cramps than usual too. Difficult practice for me, though it was a fun and well-designed one. I was able to sprint at least; the aerobic work was more difficult.

    Warm up:

    300 swim
    4 x 50
    25 drill + 25 swim IM order
    300 kick
    4 x 50 build

    Main Sets:

    8 x through:

    75 IM switch @ 1:30
    25 fast shooter @ 1:00
    -- I attempted two of these and desisted. Couldn't do them at all. Instead, I did fast backstroke kick on the surface.
    50 stroke, 25 fast + 25 easy
    -- I did 4 stroke and 4 free.

    100 easy: 50 choice + 50 feet first scull
    -- just did the scull to breath more.

    6 x 125 free pull @ 1:50
    -- I kick two of these with a board to get air. Skipped a 50 at some point.

    50 EZ

    6 x 75 kick w/board @ 1:30
    1 & 4: first 25 fast
    2 & 5: second 25 fast
    3 & 6: third 25 fast

    50 EZ

    6 x 25 @ :45
    -- alternate fast & easy
    -- did 2 fast frees and cramped on last one

    100 EZ

    Total: 3800

    10 minutes hottub



    Tough day of working out for me, but I wanted to do a double today. I'm leaving at the crack of dawn () to head to Dartmouth for the weekend. Plan to swim in my old pool on Saturday. Will take tomorrow off.

    Updated May 6th, 2011 at 10:41 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/06/11

    by , May 5th, 2011 at 02:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:45
    2 X 150 2:30
    Twice through

    2 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 100 easy swim

    1 X 100 IM 2:00
    1 X 100 stroke 2:00
    1 X 100 free 2:00
    Four times through

    1 X 800
    Pull or swim. Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Swiming with the FISHes

    by , May 5th, 2011 at 12:52 PM (Too Neurotic to be Suitably Aquatic)
    Crazy crazy busy right now, but I have 5 minutes so here goes...

    CONGRATS to everyone at Nationals! It was again inspiring to watch all those swims and broken records and people who are just out there doing it. At this time, I would like to state my intent to try to go to 2012, my last year to set some times in the 30-34 age group!

    Last Sunday, I swam in the NYC Parks & Rec meet, and had 3 out of 4 personal bests. And one 1/100th off a PR...
    200 free - 2:29.84 PR!
    50 free - 32.27 PR!
    50 fly - 44.26 (prev. PR is 44.25)
    100 IM - 1:28.05 PR!

    That 200 free was the most damn near perfect swim I've had to date. I was so happy during the whole meet, even that last 25 of the fly where I totally lost my form. What a well-run event in a great pool.

    My parents & sister also came to watch, and side note, we had an awesome lunch of rice & beans at an Equadorian food truck in the park after the meet.

    On Monday, Coach came back to work, and I returned to swimming with the FISH! It was great to be in a cold pool with other swimmers, although I forgot about how much one can get beat up in our really narrow lanes. On my first 25 of fly, I knocked my hand right into the laser-sharp lane lines and re-opened the cut on my hand that had had 6 weeks to heal. I wrote a previously-blogged workout for everyone.

    This Saturday, I'm going to the Ballston Spa Spring Fling meet, with the claim to fame for giving awards to pentathlon swimmers. (Swim all the 50's, 100's or 200's.) I signed up for the 100's, which should be special considering how tired I am right now. (I hit the weights Tuesday and this morning). Also, I just checked out my competition - there's one other person in my age group, also doing all the 100's, and she's like 5 seconds faster than me on every race. So it looks like I'll be Miss 2nd place unless I pull something out of nowhere. This will be one of those "finishing was the real reward" kind of meets, I suppose.

    Lunch break over, so happy swims, all!
  6. YAY! Kick-fest!

    by , May 5th, 2011 at 11:50 AM (Year Three: The Road Back)
    I don't think that there is anyone I regularly swim with who enjoys kick sets more than I do. I absolutely love them; I have ever since I first put on fins just under two years ago. That being said, I don't know that anyone I regularly swim with works as hard on kick sets.... I was really looking forward to today's workout because of the kick set at the end. Here's what we did:

    400 Warm-Up
    10 x 50 Fist Drill/Free Swim by 25 on 1:00
    1 x 100 Free on 1:40
    1 x 200 Free on 3:20
    1 x 300 Free on 5:00
    1 x 400 Free on 7:00 (did in 5:57 )
    1 x 300 Pull on 5:00 Faster
    1 x 200 Pull on 3:20
    1 x 100 Pull on 1:40
    ***Now for the fun part!***
    1 x 50 Kick on 1:00 (did free w/ board)
    1 x 100 Kick on 2:00 (did sdk w/ board)
    1 x 150 Kick on 3:00 (did free/sdk/free)
    1 x 150 Kick Faster on 3:00 (did back, sdk, back)
    1 x 100 Kick Faster on 2:00 (did back sdk)
    1 x 50 Kick Faster on 1:00 (did back)
    500 Cool-Down
    Total Yards - 3600

    The kick set was a blast! I really pushed myself, my stomach muscles were screaming by the end, and I had plenty of time in between kicks to rest so I could really push the next kick. YAY! I love Kick-fest days!

    The workout actually moved along pretty quickly and I ended up doing an extra 100 cool-down before getting out (and I still got out about 5 minutes early). I was pretty happy with the first set - especially going under 6 min for the 400. That may not sound fast to anyone else, but it was pretty good for me to maintain a 1:30 pace for all 400 yards. I have just recently been starting to hold repeat 100s on a 1:30 interval, but my endurance is somewhat lacking and maintaining a "good" pace steadily has been a challenge since I started almost two years ago. The odd thing is that I used to run half-marathons - and now endurance is my issue? Huh, some things just don't make sense, but I am definitely a sprinter for swimming.

    Tomorrow is another happy Fly day and I'm looking forward to it. After work today, though, I still have a dryland workout to do and we'll see what the training camp puts me through today. While I have a lot of fun doing the quarterback drills, well, let's just say that Payton's job is safe! Now, if only Payton could get back to doing his job - let the NFL lockout end!

    Anyway, if you're headed to the pool today, happy swimming to you!
    Swim Workouts
  7. Thursday, 5/5/11

    by , May 5th, 2011 at 11:48 AM (A comfort swimmer's guide to easy swimming)
    I had to swim inside this morning. The lifeguards were a bunch of sissies and didn't want to go out in the cold (it was 34).

    Warm up
    300 swim free and back
    200 drill
    - did 1 arm and fist swim free and back
    3 x 100/1:40 build
    - all free around 1:20
    4 x 50/1:00 desc

    Swim Set#1
    Swim following 3X:
    6 x 25/45 fast - focus on perfect streamline every time
    1 x 50/1:10 smooth
    - did round 1 free, round 2 back, round 3 fly

    Quick Kick Set:
    6 x 50/2:00 AFAP
    - kicked 1-3 on belly with board, went 50-48-50
    - 4-6 on back, went 48-48-50

    Quick Recovery Set (200)
    50 swim - 50 scull - 50 drill - 50 swim

    Pull Set Back
    8 x 50/10sr pull Back with fins and catch paddles
    - I'm about 5 sec/50 slower when I pull, was doing 45-50 on these

    Swim Set #2 Back or Free
    16 x 12.5/30 - work on spinning stroke on breakout and no breath finish
    - alternated back and free until last 4 then did fly and free

    Warm down
    200 easy

    Total: 2900 yards
  8. Thursday, May 5, 2011 5:00am

    by , May 5th, 2011 at 10:07 AM (Fast Food Makes for Fast Swimming!)
    400 Free
    300 Free Pull
    200 Fly Drill
    200 IM

    3 Rounds of:
    1 x 200 Free (3:00/2:45/2:30 by round)
    2 x 100 Free (1:30/1:25/1:20)
    4 x 50 Free (:50/:45/:40)
    1:00 rest after each round
    I was holding roughly 1:05 base per 100 throughout the entire set, so it wasn't too easy.
    If I didn't have the others with me, and about 10 more minutes available I would've gone for Round 4, which would have been really fun intervals (2:15/1:15/:35)

    100 Back EZ
    3000 Yards

    Basic, but a fun set. I had a good group of 4 in the lane to swim this with too, which was a big change for me. I'm usually doing my sets solo, or having to fight with other who want to jump in late and "warmup" forever. I felt really good today.
  9. Power back on!

    by , May 5th, 2011 at 09:35 AM (Pete's swim blog)
    Lights came back on almost exactly 7 days after they went off. Kids immediately beelined it for the tv. They instantly reverted to their power on routines. Hopefully they appreciate modern technology a bit more now that it has been taken away from them for a week. Probably not.

    Roger said I'm not getting a good catch on my free and fly. Did some catch up drills and tried to extend a little further on my fly stroke. Catch up is horribly awkward for me but I trust it will improve my speed in the long run. We went through two similar main sets today. Fatigue set in for the second set. Good overall workout.


    400 Warm up

    4 x 100 - 1:30 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45 50 Kick/50 Free
    3 x 100 - 1:20
    4 x 100 - 1:30 (25/50/75/100 fly)
    Made 25 and 50 fly. Fell behind on 75 but I did finish the set. Usually, I go 0/25/50/100 so this was a bit of extra effort today.

    100 Easy

    4 x 100 - 1:45 IM
    3 x 100 - 1:20
    4 x 100 - 1:45 (25/50/75/100 Kick)
    3 x 100 - 1:20
    2:00 Break
    4 x 100 - 1:15

    100 Cool down

    (4200 Total)
    Swim Workouts
  10. Evil Stroke day today

    by , May 5th, 2011 at 07:17 AM (Mixing it up this year)
    Yes I did Breaststroke today and I am not even planning to swim it any time soon.

    10x100@1:45 Free first 2 were in 1:45 just couldn't get moving
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins
    10x50@1:00 odds Breast evens Free
    500 Free every 3rd 25 Breast kick

    Total 3000 yards
  11. decompression

    by , May 4th, 2011 at 10:00 PM (Swimming, Life, and Other Stuff!)
    Swimming's been going fine lately!
    It's been a crazy busy spring; I figure 3 more weeks and It will settle down a bit!
    Yesterday I taught an all-day SPARK Training session for 49 teachers from all over the mid-west. The training was great but it left me with one of those visual flashing blob head-aches! I took 3 aleve tabs, ate 2 cookies (snickerdoodle and chocolate chunk), and finally downed a bag of Ruffles (have ridges) potato chips in an effort to feel well enough to go to swim practice. The food didn't help much but the swimming did improve the situation to a tolerable level.
    Today was ACES day at my school, a big outdoor gym class for 745 kids all at the same time! The rain managed to finally stop and allowed us a great day in the sunshine!
    After school I attempted to swim at the monon but the entire facility was closed for some mysterious reason! Booooo! I needed an honest, hard swim but had to settle for a 40 minute jog and "core synergistics." There's always tomorrow!
  12. Sick again!

    by , May 4th, 2011 at 06:10 PM (Workout Swimmer)
    Very disgruntled to say that I am sick again. I'm not sure if its all the pediatrics, or if it's going out to Utah for 3 days (and it snowed!!) and then back to allergy ridden Tallahassee that has done me in. Or the plane - lots of germs on planes. Anyways, I'm coughing, asthmatic and have a runny nose again. Didn't stop me from swimming though, as I knew swimming would only make me feel better - not so aware of the drippy nose when I'm under water!!

    500 back/free
    500 pull
    400 kick
    100 EZ
    3 times through:
    200 free on 3:00
    100 back of 1:50
    2 x 50 fly on 1:00 (tried these w/out fins, HAD to put the zoomers on)
    100 EZ

    6 x 100 kick on 2:15
    2 X 200 IM
    2 x 150 pull
    2 x 100 back/breast
    2 x 50 choice
    (I had to get out after the first 100 back/breast)

    Total for me: 4200 LCM

    That darn Sealy is gonna drive me crazy - I know I should be faster than her - I used to be faster, but she's been with ATAC longer - and I am determined to get back ahead of her by the end of the summer. I don't think she cares, since she's really into Triathalons, but for those of us who only have one real sport, it is important to dominate in that one sport. That is ridiculous, of course, as I have a whole pool of 18 and unders who are waaaay faster than me!!

    Updated May 4th, 2011 at 06:16 PM by Celestial

  13. Since I'm sitting here

    My SCY season consisted of 8 meets including Nats. Of those were two state championships (Iowa and Illinois) and several smaller (yet equally exciting!) meets.

    I'd really like to explicitly look at my 500 free times from the start til the end of the season:
    My first 500 of 2011: 1/15/2011 Danville
    Time: 7:18.93
    Splits: N/A (Avg: 43.9)

    After a lot of coaching and learning, I managed to pull this off at the Illinois State Meet.
    Best 500 of 2011: 4/7/2011 (ILMSA Champs)
    Time: 6:46.42
    Splits: 34.70, 40.11, 41.99, 41.26, 40.79, 41.49, 42.07, 41.89, 42.14, 39.98

    So I'm pretty happy with how my swimming has turned out! I'm not really sure how it all happened - but like magic I managed to start swimming way faster over these past couple months.
    I also swam the same race during nats... I did not swim it nearly as well, mostly due to fatigue and frustration from the days before. (We'll talk about that in a minute)
    Nats Time: 6:52.88
    Splits: 35.01, 40.18, 42.26, 43.04, 42.03, 43.28, 41.78, 42.57, 41.95, 40.78
    Not a terrible job, but I could do SIGNIFICANTLY better in the future.

    So I've also had an attitude adjustment in my swimming and in my training. My first adjustment came after my 200 free at nationals. Due to the fact that I was not swimming smart (lets just put it that way) I missed my wall at the 75 and killed my momentum for the race. It was a bad race for me and one that I wanted to do especially well in. Well - long story short, I can't go back and swim it again. That's just how it is. So instead, I'll just make it up with a vengeance the next time I swim it in a meet.

    In terms of training, I had the time to look at this article. Mr. Crippen's philosophy on his training and his mindset on pushing oneself to the absolute brink is not something I've never thought about before. However I've never truly been inspired to put myself up to it until after reading this. I don't ever plan or even want to be compared to Fran, but perhaps - just perhaps I can teach myself to become even a millionth of the athlete that he was.

    Thanks for reading! Hopefully I'll be able to post more this summer! I have quite the line up planned:
    2 Open Water Swims (Swim Across America and Big Shoulders)
    2 Triathlons (Wauconda Sprint Triathlon and the Bangs Lake Triathlon)
    2 Long Course Meets (Badger State Games and Indy SwimFit Firecracker)
    Muddy Buddy Chicago
    and at least 1 half marathon (not sure when or where)
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/05/11

    by , May 4th, 2011 at 05:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:40
    3 X 100 1:40

    4 X 200 3:30
    2 X 50 moderate 1:00
    3 X 200 3:30
    4 X 50 build 1:00
    2 X 200 3:30
    6 X 50 fast 1:15
    1 X 200 fast -
    1 X 100 easy -

    5 X 100 kick 2:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Wednesday, 5/4/11

    by , May 4th, 2011 at 04:41 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm up
    300 free and back
    3 x 100 free/1:50 Build
    4 x 50 free/1:00 desc

    Main Set: Swim Back
    1 x 200/3:45 smooth build
    - 3:20
    4 x 50/1:05 strong
    - ave 45
    1 x 200/3:45 smooth build
    - 3:20
    4 x 50/1:15 stronger
    - ave 43
    1 x 200/3:45 smooth build
    - 3:20
    4 x 50/1:30 strongest
    - ave 43

    8 x 25/45 SDK under water - w/fins
    - was going about 15 m uw then flutter kick on surface to wall

    Warm down
    200 ez free

    Total: 2400 meters
  16. Wed., May 4

    by , May 4th, 2011 at 04:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various


    10 x 50 free w/paddles @ :50

    15 x 50 @ :15 RI:
    4 x 50 fly drill
    50 scull
    4 x 50 back drill
    50 scull
    4 x 50 breast drill
    50 scull

    30 x 25 shooters w/monofin
    -- back/belly/twirling
    -- worked on body dolphin and DPK
    -- fewest kicks per length: 5

    50 EZ

    Speed Drills:

    10 x "25s" @ :30
    -- with fins, dive down to bottom, squat jump off bottom in streamline & dolphin kick fast until suit is out of water
    -- I was in 12 foot depth

    50 EZ

    5 x 75 w/fins
    1st 25 = dolphin kick down to bottom of pool @ 12.5 w/kick board, squat jump, and fast flutter kick to the wall
    2nd 25 = shooter on back
    -- not so easy right after the first 25
    3rd 25 = EZ DAB
    25 EZ

    18 x 25:
    6 x 25 power breast pull w/buoy
    6 x burst doggy paddle drill + cruise
    6 x burst backstroke spin drill + cruise

    100 EZ

    Total: 3900



    Didn't really use the pace clock much today. No need to really when you're doing drills. I dug out my monofin again. I hadn't used it for awhile because it hurt the top part of my right foot. It didn't bother it too much today, except toward the end of the 30 x 25 shooters.

    My shoulders and upper back are a bit sore from yesterday's med ball slamming. It seems so easy at the time, but you can pay for it later if you overdo. Think I'm going to hit the foam roller tonight. Hopefully, yoga + team practice tomorrow.

    Strapless sculling:

    -- definitely going to give this a whirl

    Band kicking:

    -- also interesting

    Saw a weird sight at the pool today -- someone running along the bottom of the pool in the deep end with a weight. Interesting way to do shooters.

    Updated May 4th, 2011 at 06:13 PM by The Fortress

    Swim Workouts
  17. Wed May 4th, 2011 LCM

    by , May 4th, 2011 at 03:09 PM (Ande's Swimming Blog)
    Wed May 4th, 2011

    tooth still hurts, tomorrow I get my right side wisdom teeth removed, I'm not supposed to eat or drink past midnight

    this summer I'm going to train for 50's
    Time to get strong and fast.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 to 8:00 dove in around 6:33ish
    wore b70 jammers
    swam with Mike Nate todd, kellie, & Michael Lovato
    beside jim

    2 rounds of 150 fr 50 double arm bk 150 fr 50 k

    Main SET:

    4 x 300 fr on 3:15 skipped a 100 in 2nd one

    6 x 50 on 1:00 16 strong strokes fl

    4 x 200 fr on 2:50 skipped a 50 in 3rd one
    went 2:27 on 4th

    6 x 50 on 1:00 16 strong strokes bk

    4 x 100 fr on 1:25 went 1:10 on #4

    6 x 50 on 1:00 16 strong strokes br

    assigned 600
    did 4 x 50 fr desc
    went 29 on # 4

    next meets

    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
    Swim Workouts
  18. Wed 5/4 - Solo swim

    by , May 4th, 2011 at 02:59 PM (Dan's hobby/obsession)
    Marathon/schmarathon -- I felt like swimming some 200's today and working on some breaststroke. I guess it's reading all the reports from Nationals - I'm finding it very difficult to transition to low-yardage workouts to just maintain my stroke.

    Warm up:
    500 swim - every 4th length backstroke
    10 x 50 kick 1-8 @ 1:00 alt free/fly, 9 & 10 breaststroke @ 1:10
    5x100 pull w/ arm paddles, odds free @ 1:30, evens Breaststroke @ 2:00
    500 breaststroke - 100 no fins/200 fins/ 200 no fins -- I'm starting to get the hang of the breaststroke fins and I think my timing & kick are improving.

    Main sets:
    10x25 @ :30 alt. back/breast
    3x50 @ 1:00 ba, br, free
    3x200 @ 2:40 (2:20 - 2:25)
    8x25 @ :30 alt. back/breast
    4x50 @ 1:00 alt back/ breast
    3x200 @ 2:30 (2:20 - 2:25)
    6x25 @ :30 alt. back/ breast
    5x50 @ 1:00 back/breast/back/breast/free
    200 for time - 2:13 .... Yep, I broke the pattern. I was going to take a shot at 2:20's, but after dragging myself to the wall at the end of the last round, I decided I'd just try to swim a strong 200 to end the day. Although it wasn't as fast as I had hoped, I felt strong and was able to finish with a good kick.

    300 cool down

    4,900 SCY -- 1hr 25min

    Updated May 4th, 2011 at 03:00 PM by larsoda (add yardage & time)

    Swim Workouts
  19. IM Day

    by , May 4th, 2011 at 02:56 PM (Year Three: The Road Back)
    Going into today's workout, I had already decided to do heavy fins and concentrate on keeping my stroke good - rather than getting too tired and having my stroke get totally screwed up. So... I had my fins on for the kick set, as well as the fly & back portions of the main set. I did take them off for the breaststroke/free rounds. Here's what I did:

    400 Warm-Up
    6 x 100 Kick on 2:15
    6 sets:
    - 1 x 100 Drill Cycle on 2:20 (fly, back, breast, fly, back, free)
    - 1 x 100 Stroke on 2:00 (fly, back, breast, fly, back, free)
    - 4 x 25 Stroke on :40 (same rotation as above)
    400 Cool-Down
    Total Yards - 3200

    After the longer days on Monday and Tuesday swimming, combined with the drylands on both days, I decided not to do any drylands today and simply let my body rest a bit. Tomorrow is scheduled for both swimming (roughly 3500yds - with half of that being a happy kick-fest; should be fun) and dryland.

    Now, I'm in the calm before the storm that will be the rest of the day. Between picking up kids from sports to rock climbing practices to doctor's appointments, once the afternoon really gets underway, it won't stop for quite a while. I'm trying to take advantage of the few minutes between when I got home from work and when the youngest will get off the bus. Even then, I'm not quite sure what to expect. My youngest apparently was in a "collision" during recess and is foregoing tennis practice because of an aching head. I guess if anything's actually wrong, it's a good thing she already is seeing the doctor tonight, eh?

    Enjoy your afternoons and happy swimming!
    Swim Workouts
  20. Tuesday, 5/3/11

    by , May 4th, 2011 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    Switched to the outdoor pool this week. It's finally open!!

    Warm up (1100)
    400 free and back
    6 x 50/1:00 ds 3 1- 3 free; 4 - 6 back
    4 x 100/2:00 smooth, 25 free/50 back/25 free

    Main set (1200)
    Swim following 3 Times:
    1 x 200 free/3:30 smooth, build
    - was going 3:02-3 on these
    4 x 50 back/1:00 ez ds
    - from just over 50 to around 47-8

    Drill - Swim (400)
    2 x 200/30sr, 25 Drill/25 Swim
    Any Stroke or IM
    - did IM, 1st time through as drill/swim, 2nd time as kick/swim

    Warm down
    100 easy

    Total: 2800 meters

    It was nice to be back outside. Especially after swimming outdoors in AZ for the last few days. Pool needs to be cleaned though. Kind of like OW swimming with the crap on the bottom and water that appears slightly muddy.

    Updated May 4th, 2011 at 07:02 PM by poolraat