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  1. Sinus pressure still causing issues so tried a bunch of 25's

    by , January 2nd, 2014 at 07:36 AM (Mixing it up this year)
    Since sinus pressure was causing me issues I figured I would do a bunch of 25's but I found out the underwater kickouts and pull out for breast hurt just as much as a flip turn. Did I skimp on the pullouts and kickouts...YES!

    500 free
    500 free kick w/zoomers

    1-20 fly held 25's
    21-40 back held 26's
    41-60 breast held 28's
    61-80 free held 21's

    300 free kick w/zoomers
    200 free EZ

    Total 3500 yards
    Swim Workouts
  2. 01|01|14 Drylands + SCM

    500 Backstroke WF
    • 7:50

    10 x 50 Freestroke WFSP

    SET I
    10 x 50 on 1:00 free
    Turn pushoff + 4 SDK's done enthusiastically, everything else easy

    10 x 50 as 25 zipper with closed fist / 25 recovery Br

    10 x 25 on 1:00 as 12.5 of fast SDK and flutter kick / 12.5 easy kick on back

    Plan to make habit of holding tight streamline and aggressive SDK off every wall and turn when appropriate.

    Way under my GTD goal but I feel the average effort of my swimming was decent.

    Updated January 2nd, 2014 at 10:21 AM by __steve__

  3. Week 66 - Wednesday

    by , January 1st, 2014 at 06:53 PM (After a long rest)
    We did not have an official team practice today but I arranged with my coach to meet at the pool at 12.30pm for an unofficial practice and the first of 2014. Tom was working with a special needs child so he was open to me swimming while he was working.

    I had a very quiet New Year(just the way I like it) and as such I had no issues making the workout time today. In fact I even caught some of the the English Premier League games on TV before my workout. My team, Arsenal, are currently top of the English table but struggled to overcome a very stubborn Cardiff team, but managed to win 2-0 with two very late goals. It was a good game and fun to watch.

    I still don't feel any speed in the pool but once again felt quite strong and my endurance base is good. In particular, today's kick set was hard but once again my times were good and i feel my new leg strength is going to help on my mid distance events in a few weeks.

    Warm up
    6x200 free with snorkel on 2.40

    Main sets
    8x100 kick on 2min Best average
    12x50 drill swim by 25 on 50
    3x400 pull on 5mins descend 1-3
    9x50 build on 1min work the kick
    10x50 using the power rack on 1min

    Warm down
    250 easy

    Total 5000scy

    Not deliberately, but I was quicker in the warm up than usual and held between 2.10-2.15s on the 200s. The 8x100s kick were hard but I went 1.17,1.17,1.17,1.19,1.19,1.19,1.20,1.19 and although not substantially faster than my last set of these I was marginally quicker. The 50s drill swim I continued to focus on hand entry, turns and breakouts. The 400s I used my snorkel on the first two and descended nicely on all of these, going 4.22,4.15,4.08. The build 50s felt ok, but no easy speed. I put 60lbs in the barrels on the power rack and felt strong on these. Overall a good workout and nice not having to be dry today. Hopefully we will be backing off yardage this entire week and I should start to feel the affects.

    Updated January 1st, 2014 at 07:35 PM by StewartACarroll

    Swim Workouts
  4. 2013 in review

    by , January 1st, 2014 at 04:35 PM (Alex's swim journal)

    The number of miles I completed this year, still top 20 in age group for GTD, but a little less than I did last year (546). The drop off in the fall put me 20+ miles behind my goal of 550 for the year, but there will always be 2014 to crack the 550 mark!

    One thing I can truly delight in as I look back over 2013 is that my swimming was much more diverse. In 2012, probably 90% of my yards were freestyle. Since December of 2012, my first ever swim meet, I have become a complete convert to swimming all the strokes efficiently and testing myself in all the pool events. Which means I COMPLETED the CHECK-OFF challenge, swimming almost all the events in meets this year (I logged more than 30 meet results this year). I did the 800 IM and 200 fly (only events I didn't swim in a meet) several times in practices/time-trials and plan to make the 200 fly one of my focus events this spring.

    NEW FAVORITES: while I still love the long-distance freestyle events, especially open water, I have to say that I have really grown to love the 200s and 400s... 200 back and fly, 200 and 400 IM. These events are super challenging... and as I'm headed to the blocks for the start my mind goes to horrible places and curses me for signing up my body to do them. But something kicks in at the gun... despite all the pain, the feeling of completing these events, especially with a personal best, is truly addicting. My 200 back time in SCM this December was faster than my best SCY time last spring, and I'm poised to break the 3:00-mark. My 200 fly has been hovering around 3:20 and I'd love to make a run at 3:00 in that event this year. My first 400 IM SCY in a meet was over 7:00, now I'm looking to break 6:30 this spring.

    DISTANCE: with all the focus on learning fly and improving back this last year, my freestyle hasn't suffered much. I saw my best improvements last spring and this summer. I dropped 12 minutes off my 2.4-mile OW time on the same course (Iron man, Madison) I had swum in 2011. The 1650 was a good event for me in SCY last spring and I'm hoping to see the pace get a little faster as I work toward state. I've even toyed with some longer distances in fly and back... did 500 fly early this fall, before my training slipped due to time constraints, and have been doing sets geared toward improving my mile time in the backstroke (4 x 200 on 4:00, 5 x 100 2:00, 5 x 50 on 1:00).

    BREASTSTROKE IS STILL EVIL! Despite big improvements in fly, back, and free, my breaststroke is still holding me back in the IMs. Lots of kick sets and stretching in the hip region has gotten me a little closer to a "normal" stroke. The front end of my breast stroke has improved a lot, but my turnover is still very slow. Scotty, my training partner, claims that I'm 90% there (having started off somewhere around 60%). The times just aren't coming down as quickly (if at all) as with the other strokes, so it's frustrating. I'll keep working on it!

    VEGANISM HAS STUCK: After almost six months my weight looks like it has finally stabilized in the mid-160s, about 12 lbs lighter than my monthly average over the last two years. I'm convinced that I'm finally eating and weighing what I should have been all along. Now I feel awful if I eat anything processed (even if it is technically vegan), but mostly am completely psyched about how great I feel the rest of the time! Feels good to be doing my part for the planet too!

    This is my first blog post in almost a month... one of the reasons it's so long. But with a new year and some new workouts to record, I'll have to use the blog to track my progress more in the coming months. This last week has seen some of my best swimming in a while. Today: a break from swimming. Tomorrow: the journey of a new year in the water begins.

    Happy New Year!
  5. Happy New Year!

    by , January 1st, 2014 at 02:50 PM (Nobody Special)
    Well - here we go - another New Year. The few resolutions I have this year are in regards to mostly swimming. Last year I set a GTD goal for 415 miles - I finished at 449.95. This year I'm shooting for 500. Will see how it goes.

    Another goal is to try to keep up with this blog a little better. I'm shooting for 3 posts a week - and am hoping I can have some interaction with other swimmers around the country in the process.

    I'm hoping I can swim at least 3 Open Water (5k distance or greater) events this year.

    No team practice this morning but I swam on my own anyway -here is the workout:

    1000 warm up (hypoxic - 5x4 per 100 for500 then 4x3per 100 for 500)

    8x100 - kick/stroke/kick/strokex25 - 1:40int

    500 fast

    8x100 - pullbuoy and paddles - 1:40int

    500 fast

    8x50 - 50sint

    500 descend x 100

    500 warm down
  6. Becoming a Better SWIMMER (January-February 2014)

    by , January 1st, 2014 at 12:00 AM (SWIMMER Editorials)
    In April 2013, longtime SWIMMER contributor Elaine K. Howley joined the staff as our associate editor. It would take a lot more than this column to fully explain how important her work has been for the magazine, as well as our other publications: the STREAMLINES series and content on

    A list of the articles she’s written can be found at Her SWIMMER profiles of Marisa Churchill and Andrea Kremer both won first place in the annual Writer’s Digest writing competition, in the Magazine Feature Article category. A Triple Crown marathon and ice swimmer, Athleta-sponsored athlete and Chi blogger, and multitalented writer and editor, Elaine’s contributions have allowed us to take our publications to a new level.

    We read our mail, we study social media interactions with our members and potential members, and we talk to swimmers—lots of swimmers—about content, trying to find common threads that can be spun into new features or columns.

    One thing many of you ask for is more training and technique advice. We’re thrilled that Jim Thornton, Men’s Health feature writer and a frequent contributor to our discussion forums, will be penning a new column in the Training and Technique department called “Evidence-Based Swimming,” in which he takes a look at current trends and research in swimming science.

    Another topic in high demand is nutrition information for swimmers of all abilities. Sports nutritionist Sunny Blende will be taking the reins of the “Mastering Nutrition” column in The Healthy Swimmer department. Sunny is a Masters swimmer and runner who understands the nutritional needs of our sport.

    On the lighter side, we’ve added a new department in the front of the book titled “The Shallow End.” Here, Michael Gustafson, Tweeter Extraordinaire (@mikelgustafson), contributes a humor column, “The Hot Tub,” where he’ll write about the quirkier aspects of life as a swimmer in the 18-and-over crowd.

    Also in "The Shallow End," you'll see a new comic strip, "Coach," by Ed Colley, cartoonist and official caricaturist of our "Volunteer Profile" column; the strip depicts life in the sometimes not-so-fast lane of coaching Masters swimmers. And, since we seem to have developed an infestation of talented Haiku writers within the readership, we’ll feature a swimming Haiku in “5–7–5,” which is not only the pattern of syllables in traditional Haiku, but is also a freestyle breathing pattern coaches use to torture swimmers of all ages.

    The Letters department has been transformed into “Perspectives,” where we’ll have letter excerpts, social media quotes, and beautiful images from acclaimed swimming photographers, including Peter H. Bick, Mike Lewis, and others. We hope you enjoy the changes and, as always, we welcome your feedback.

    All the best to you and your loved ones in 2014.

    Updated July 1st, 2014 at 10:34 AM by Editor

    Staff Blogs
  7. Tuesday, December 31, 2013 10:00-11:30am

    by , December 31st, 2013 at 07:03 PM (Fast Food Makes for Fast Swimming!)
    I got to break away from the action on my house project since my dad needed to go back to his house to work on something, so he dropped me off at the pool on the way by, and took my kids to his house to play for a while too. Perfect timing....and just what I needed to relax, and freshen up on my water skillz.

    I ended up doing sort of a double descending distance workout today...which sort of just materialized after the first warmup and kick set. It was good.

    500 Free, build as I go

    20 x 50 Kick
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 2 @ :45

    This worked great...I was holding :47s for the first 14, then dropped to under :45s, and blasted :42/:44 on the final 2. I must be tapered.

    400 Free stretchout

    3.5 times through: (did the 125 4x, and the 100 3x)
    • 125 Free Pull @ 1:30 (went 1:25/1:24/1:24/1:20)
    • 100 Free Pull @ 1:30 (cruised ~1:10s)


    300 Free stretchout

    8 x 75 @ 1:10
    • 2 x (25 Fly, 50 Free)
    • 2 x (25 Free/25 Fly/25 Free)
    • 2 x (50 Free/25 Fly)
    • 2 x (25 Fly/25 Free/25 Fly)


    200 Free stretchout

    8 x 50 SDK w/ short fins on back @ :50
    I started out good, then had to ease off a bit as my quads were starting to feel crampy

    100 Free stretchout

    8 x 25 @ :30 Odds - Sprint Fly, Evens - EZ Free

    4500 Yards


    As for my house rebuild, it is going well. If you want to see photos, and haven't yet seen them, they are on my facebook album here: 88007191&type=1
    If you're not my FB friend, and want to see photos, I guess you'll have to send me a friend request first.
  8. Tuesday 12/31/13

    Tuesday 12/31

    AM only LCM

    "happy new yAEr"
    - No breaks, straight through, only taking enough extra rest to change equipment.

    700 @ 9:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    7x100 @ 1:20 AE

    600 @ 8:00 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    6x100 @ 1:20 AE

    500 @ 6:40 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    5x100 @ 1:20 AE

    400 @ 5:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    4x100 @ 1:15 AE

    300 @ 4:00 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    3x100 @ 1:15 AE

    200 @ 2:40 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    2x100 @ 1:10 STRONG AE (1:07, 1:09)

    100 @ 1:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    100 @ 1:10 STRONG AE (1:05)

    100 EZ

    Total: 7100

    7100 in one hour and fifty minutes...aerobic to the max on New Year's Eve!
  9. Monday, Dec. 31

    by , December 31st, 2013 at 02:49 PM (The FAF AFAP Digest)
    After coaching my masters practice, I dragged myself to the Sewickley Y to swim with Jim and Bill. I feel sort of hungover from all the traveling, celebrating, lack of sleep and lifting. I just took it easy.


    100 EZ (I missed about 2000!)
    8 x 75 @ 1:15, I mixed in EZ free and kick
    8 x 50, 12.5 UW each length
    50 EZ
    8 x 50 free @ 200 ish pace
    100 EZ
    20 x 25, 12.5 AFAP + cruise @ 1:00
    -- I really didn't have any zip on these and did the last 4 EZ
    50 EZ

    Total: 2200
    Swim Workouts
  10. Back to the hot pool

    by , December 31st, 2013 at 12:42 PM (Mixing it up this year)
    Swam at the Y to save on gas money today since I was not working today.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/strapless paddles & bouy
    500 breast kick w/br fins
    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers in 3:30, 3:25, 3:20, 3:15, 3:06
    500 free kick w/zoomers
    500 free w/snorkel maintain 6 beat kick

    total 4000 yards
    Swim Workouts
  11. Week 66 - Tuesday

    by , December 31st, 2013 at 08:49 AM (After a long rest)
    I had a restless nights sleep last night and woke up around 2am and the tossed and turned for another hour before finally deciding to just get up at around 3am. This mornings practice did not look that hard on paper but it was tough(I don't think the sleep made it any harder I just think it was tough).

    Warm up
    1000 with snorkel on 12.30min

    Main sets
    4x(4x50 free on 40, 100 AFAP on 2mins, 2x50 kick on 40, 50 easy on 1min)
    3x500 on 6 mins

    Warm down
    10x50 drill on 50(focus on hand entry)

    Total 4800scy

    The first round of the main set was tough but I loosened up and got going on round two. The kick 50s made this a very hard set for me. The AFAP 100s I went 57,56,56,54/55. The kick 50s I held 36s, which I was really pleased with. Considering a month ago I was only holding 1.22 on best average 100s kick set, to go this quick on the 50s was awesome. The 500s were swum aerobic and I held 5.25s. Tom noticed my left hand is once again entering pinky first and over the center line of my body, so I worked on this again during the drill set. I suspect this is a life time bad habit that will take a while to fix. At least my kick has improved and I feel like my streamline off the wall is getting better. again the great think about our sport is that there is always something to work on and always something or someone to motivate you.

    I entered my last GTD entry today and ended up at 775miles on the year. I have not been focused on the actual distance this year because of other goals and I was quite surprised I swam this far this year.

    My Go The Distance 2013 Progress
    775.76 miles swum (=1,365,342 yards, =1,248,469 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2013 results.
    Most recent milestone achievement: 750 miles on 12/21.
    224.24 miles (= 394,658 yards, = 360,875 meters) to next milestone (1000 miles milestone)

    Updated December 31st, 2013 at 11:42 AM by StewartACarroll

    Swim Workouts
  12. Workout 12/30/13: evening

    by , December 30th, 2013 at 10:50 PM (Maple Syrup with a Side of Chlorine)
    Been a while since I was in the pool, yet my GTD thicker has kept moving forward. Slowly. I've been even slower! I knew that I had opportunity for two swims (one tonight and one tomorrow at lunchtime) to knock out the 5017yds in order meet my goal for the year. 1hr 15min tonight, and I decided to go for it

    4 x 1000 on 14:00
    10 x 100 on 1:25
    150 loosen and out
    (Solo/Rec/5150 yds/90 min)

    My Go The Distance 2013 goal: 300.00 mi. Progress towards goal:
    ! Congratulations! You have achieved your goal for Go The Distance 2013
    My goal pace: 299.18 miles required as of today to reach my goal by the end of the event.
    My actual current pace: 300.08 miles as of today
    I figured that since I was able to do the 6k in ~1:20, and the One Hour in January netted around 4500, I had a shot. With a nearly empty pool and a full water bottle, off I went. I mixed up the thousands to help keep the math correct, then settled into some 100's when I had the time left at the end of all that distance (held 1:15 on them).

    Now I can take tomorrow off!
  13. Monday 12/30/13

    Monday 12/30

    "Sometimes I feel like I just live at the pool"
    - For instance, today, I had 8-10 practice, coached my high school team from 10-11:15, left the pool at 11:30 or a little after, then returned at 1:30 for a 2-4 practice followed by coaching the college team from 4-6! The 2 hour turnaround time was a bit rough.

    AM and PM LCM

    AM swim:

    600 swim
    4x150 @ 2:30 k/dr/sw w/ fins
    4x200 @ 2:40 AE pull w/ buoy + paddles + snorkel (2:32, 2:33, 2:31, 2:29)

    4x75 @ 1:30 FL/BK/BR by 25
    4x150 @ 2:20
    RD1: FL/BK/BR by 50
    RD2: FR
    RD3: alternating FL/BK/BR and FR

    4x100 @ 1:20 smooth D1-4 (both RDs: 1:15, 1:13, 1:10, 1:07)
    100 @ 1:00 rest FAST FR kick w/ board (didn't get times on these)

    300 EZ

    Total: 6000

    PM swim:

    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 dr/sw by 25
    4x75 @ 1:45 side-kick FR Desc by 25

    6x300 @ 4:00 pull D1-3, 4-6 w/ buoy + paddles + snorkel (3:47, 3:38, 3:27, 3:45, 3:37, 3:22)

    100 @ 1:30 rest FAST FR kick w/ board (1:36)
    6x50 @ 1:30 FAST swim w/ fins (FL/BK/BR by 50)
    200 @ 1:30 rest FAST FR kick w/ board (3:26)
    4x75 @ 2:00 FAST swim w/ fins
    #1 - 50 FL/25 BK
    #2 - 25 BK/50 BR
    #3 - 50 BR/25 FR
    #4 - 25 FL/50 BK
    300 @ 1:30 rest FAST FR kick w/ board (5:22)
    2x100 @ 2:30 FAST swim w/ fins
    #1 - FL/BK (1:05)
    #2 - BR/FR (1:07)

    200 EZ

    Total: 5600
    Swim Workouts
  14. 12|30|13 SCM

    by , December 30th, 2013 at 07:33 PM (Blog)
    weights yesterday. Uh, deadlifts behind back, situps with streamline thing, don't have a name for it, and something else. Anyway, it was decent I suppose


    10 x 50 fr on 0:90
    • 42's

    8 x 50 fr on 2:00
    • 38 - 36's

    500 bk WF
    • 8:15

    SET 1
    8 x 25 on 0:30 WF holding 15's
    • made most but the last few and came in on 17
    • first was hypoxic

    SET 2
    5 x 25 DFS fr fast (and 25 recovery drill) on several minutes
    • just 13, nothing special

    1 x 25 DFS FK
    • 18, should be 17

    4 x 25 dolphin kick free WFS on 1:00
    • smooth and quick keeping head above water from 15M to wall

    In near future need to work on SDKing more enthusiastically to breakout. I just do a couple soft kicks then transition to flutter kick. Need to kick like mad in tight streamline and breakout further out and quicker.

    Updated December 30th, 2013 at 09:56 PM by __steve__

  15. Dec. 29-30

    by , December 30th, 2013 at 02:39 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY @ OakMarr

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @:45
    50 EZ

    Main Sets:

    2 x (4 x 12.5 AFAP kick + cruise to wall) @ :30
    -- I had intended to try the 4 x (6 x 12.5 AFAP) USRPT set, but I disliked it so stopped. I won't ever use that method for training 50s
    200 EZ

    20 x 25 free w/fins @ 100 pace @ :40
    -- this was hard
    200 EZ

    20 x 25 breast w/fins @ :40
    -- skipped #11
    200 EZ

    Total: 2950

    -- Not much yardage, but a lot of race pace yardage

    Monday: Drylands

    RC/Scap ex
    low row, 85 x 4 x 6
    good mornings, 55 x 3 x 8
    push press, 45 x 3 x 8
    explosive leg press, 160 x 3 x 15
    glute isolator, 70 x 3 x 8 each leg
    hip abductor, 100 x 4 x 8
    trice press, 80 x 3 x 8
    ab machine, 120 x 3 x 8

    Swim/SCY/Solo: 1000 EZ

    I had considered doing a workout, but the pool was mobbed and it wasn't possible.


    This last week has not been the greatest training. Traveling and holiday festivities cut into my swimming and I was dry 4 days. My upper body feels pretty fatigued from weights. My GTD total is at 370 miles. I'm kind of surprised since I basically took the summer off. I guess I've just been swimming more without the drylands the last half of 2013.
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/31/2013

    by , December 30th, 2013 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    2 X 100 2:00
    1 X 200 3:30
    1 X 300 5:00
    1 X 200 3:20
    2 X 100 1:40

    1 X 200 kick + 50 swim

    6 X 250 4:15
    Swim or pull
    Last 50 is fast

    6 X 50 kick 1:10
    1 X 50 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:15
    100's and 50's: round 1 fly, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    4450 M/Y
    Swim Workouts
  17. Week 66 - Monday

    by , December 30th, 2013 at 11:42 AM (After a long rest)
    I went to bed really early last night and as a result woke up really early this morning. Instead of just laying there I had a nice leisurely read of the uk newspapers prior to practice. Sometimes(usually Saturdays) I will make a coffee before practice but decided against this and instead had a power bar while I read. I still got to the pool earlier than usual so used the extra time to stretch on the mats before everyone arrived and it felt good.

    Warm up
    400 with snorkel
    6x50 catchup on 45

    Main set
    10x100 kick on 1.45
    10x300 pull on 4mins
    12x50 on power rack with 60lbs on 1min

    Warm down
    100 easy

    Total 5400scy

    The additional rest on the 10x300 compared to normal meant I had an awesome set today. Amazing what difference additional rest makes to a set like this. My instructions were to use the first two to get going then to hold 3.10s and then fly on the last two. I went 3.05,3.05,3.01,3.02,3.02,3.02,3.04,3.03,2.57,2.55. Needless to say I was unable to follow instructions today but I was very pleased with this set. I started to feel tight on #6 and after picking it up on #9 and #10 felt much better. Strange how that happens sometimes. The power rack was much lighter than last week and I felt strong. I will swim everyday this week but should have good amounts of recovery and less yardage over the week as my taper progresses. I can't wait to swim fast!
    Swim Workouts
  18. A cold pool for once

    by , December 30th, 2013 at 07:23 AM (Mixing it up this year)
    Back at my usual pool for a day but tomorrow is back to the hot pool at the Y. Holidays can be such a pain for swimmers.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy holding 1:25's
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:55 free
    500 free w/snorkle maintain 6 beat kick

    Total 3500 yards
    Swim Workouts
  19. Strokeful workout

    I swam a fun workout this morning with the PCST masters—Kelcie was on deck, and I had my own lane, with two fast young guys in the lanes on either side to share intervals with. Here’s what I did:

    800 scy warmup (300s, 200k, 300p)

    6 x 50 FR with bilateral breathing, smooth, @ :45
    6 x 50 BK focusing on rotation and catch @ :50
    6 x 50 BR with double pullouts @ :55
    6 x 25 FL fast @ :30

    50 easy

    3 x 75 FR (kick, drill, swim) @ 1:30
    200 IM @ 3:30
    3 x 75 BR (kick, drill, swim) @ 1:30
    200 IM @ 3:30
    3 x 75 BK (kick, drill, swim) @ 1:30
    200 IM @ 3:30
    3 x 75 FL (kick, drill, swim) @ 1:30
    200 IM @ 3:30
    [We only got through 2 rounds before the hour-long masters workout ended, so I did the last two rounds by myself. I was wondering if the faster of my workout companions would lap me on the IMs, and he did indeed on the second one!]

    4 x 100 FR, playing with turtle paddles
    2 x 100 FR, focusing on technique
    200 warmdown +play

    I celebrated Christmas twice this past week—on Christmas Day with my aunt, mom, younger sister, and husband up in Alabama, and again on Friday with all of the above plus my older sister and her family. I miss the days when we could host everyone in our rented condo and have Christmas at the beach. This year, we ended up decorating a conference room at the nursing home where my aunt lives and brought in Christmas dinner there. It was very sweet being with all my family, and although we continued our family tradition of swapping stories rather than gifts, I somehow ended up with an gorgeous aquatic-themed quilt that my sister made for me.
  20. Warm day at the y

    by , December 28th, 2013 at 02:43 PM (Mixing it up this year)
    Getting ready for the annual swim. Today was a test run and I not yet ready.

    500 free
    500 free kick w/zoomers
    20x100@1:45 free 1-10 w/paddles & bouy 11-20 swim
    500 free kick w/zoomers
    300 free drill w/snorkle
    4x50 odds back evens free

    Total 4000 yards