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  1. Busy Saturday

    by , January 22nd, 2011 at 11:22 PM (Swimming, Life, and Other Stuff!)
    A morning swim with the nasti's today:

    **650 warm-up freestyle
    **Super 500/ 25's Backstroke, the rest freestyle. :30 base.
    **4 X (8 x 50 descending--1:10/ 1:05/1:00/ :55/ :50/ :45/ :40/ :35
    rest 1 minute between each set of 8.
    **150 easy backstroke cool-down.
    2,900 scy

    After practice I attended an organizational meeting for our upcoming 25K National ow Championship. This is going to be an amazing event! I hope I get to meet lots of USMS Forumites this summer at Morse Reservoir! If you're not up for a 25K there is also 15K (3 person/same sex) and 20K (4 person's mixed sex) Relay National Championships! Each relay swimmer goes a 5K. The course is easy to follow plus in a smooth fresh water lake.
    The event kicks off with a pre-race dinner and course rides Friday Night, the swimming events are Saturday morning including lots of food and refreshments, and concludes Sunday morning at Forest Park pool with swimming for you and your family plus a delicious al-fresco brunch! Party down Nasti Style!

    News flash!!!!! Earlier this year my school cut a cd for the "Great American Songbook Project". We were the first school in the United States to be recorded! It was an extremely fun day plus a learning experience for me!
    To honor our students for kicking-off the project Michael Feinstein is spending the day at our school Tuesday. We (the special area teacher's) will take each grade level during our block with them to the LGI and and hang with Michael. I'm not sure what he has planned but I'm sure it will be interesting!
  2. Rowdy gaines clinic

    Today our club hosted a swim clinic with Rowdy Gaines. What an awesome event!!!

    We had three hours with Rowdy teaching us and helping us. Then we ate lunch at the fitness center and were able to pick Rowdy's mind about anything we wanted. Following lunch we had a relay meet in which he participated in. The whole day was a great experience!

    I can honestly say that I don't think I have ever meet anyone who loves the sport as much as he does. I was somewhat amazed at how approachable he is. What a great person!

    Wonderful food , great swims , and a whole lot of information. My thanks to Rowdy, my coach, and my teammates that made this all happen.
  3. Back in the Water

    by , January 22nd, 2011 at 09:36 PM (Year Three: The Road Back)
    After missing my first day of practice in months due to a fever, I felt better this morning and hit the pool. Instead of swimming the team's scheduled Saturday practice, however, I went to the Y because I wasn't sure how I would feel. To my surprise, two other teammates (one who coaches me 2x/week) were also there, so we all swam together. That was a nice surprise.

    All told, I think I overdid it a tad as I'm not feeling too hot again tonight. Oh well, Sunday is my total day off and hopefully, I'll recover fully - my first meet of this year is next Sunday.

    Today's workout was as follows:
    400 Warm-Up
    2 sets:
    6 x 50 on 1:10
    3 x 100 on 1:45
    1 x 300 on 5:00
    3 x 100 on 1:35
    6 x 50 on :50
    1 x 400 Kick
    200 Cool-Down

    Of course, then during the cool-down, the coach started swimming kick/drill/drill/swim in fly by 25's with :15 rest between sets. Joined him for the last two (what was I thinking?!) After the second 100, I did a nice and easy 50 free to get my breath back before getting out. Total distance swam today - 4250 yards. Not too bad!

    Time will tell if I did any damage, but it just felt good. After swimming almost every day for 17 months, missing a day feels awful. Just so glad today to be able to get back in the water.

    As for tomorrow, time to put my feet up, relax, and cheer for the Packers and Steelers. Wouldn't that be an awesome Super Bowl!
  4. Saturday, Jan. 22, 2011 11:00am at the Y

    by , January 22nd, 2011 at 04:48 PM (Fast Food Makes for Fast Swimming!)
    I had to go to work today to fix some of the machines in my department, but at least I got 5 hours of OT, but I missed out on sleeping in today. I went for a nice 'n easy swim at the Y afterward, and just felt sluggish, probably a bit tired too. Didn't sleep very well last night either. At least my head doesn't hurt anymore when I go 3-4 feet underwater, so that means for my swims tomorrow I should be okay.

    100 Free
    200 Free Kick w/ board
    200 Free Pull
    100 Fly Drill
    200 Free Drill
    100 Free Kick w/ board
    100 Fly Drill

    4 x 50 Fly @ 1:30 going for 80/90% effort - held 30/31
    4 x 25 Fly @ 1:00 same 80/90% - held 14s

    200 Free Kick w/ board

    5 x 100 Free Pull EZ @ 1:30 stretching out

    200 Free Kick w/ board

    200 Free EZ & out
    2400 Yards

    Butterfly Meet tomorrow in Wenatchee - 2 miles away from my house
    That means I can actually sleep in and not have to leave my house at 5:00am or earlier like normal for a meet. We'll see how it goes!

    Next upcoming meets (all SCY except 1):
    Jan. 23rd: 50, 100, 200, 500 Fly, 100 Free
    Feb. 5th: 200 Free, 100 Fly, 100 IM, 200 IM, 1650 Free (YIKES!) (Tjrpatt - you inspire me)
    Feb. 13th: 400 IM, 200 Fly, 1000 Free
    Mar. 5th (SCM): 200, 400 Free, 200 Fly, 200 Back, 400 IM
    Mar. 26-27 (LMSC Champs): 1000 Free, 400 IM, 200 Back, 50, 100, 200 Breast
    April 30-May 1st (Nats): 200, 500 Free, 100, 200 Fly, 200 IM, 100 Back
  5. Saturday Workout

    by , January 22nd, 2011 at 02:52 PM (Pete's swim blog)

    400 Warmup

    3 times through
    * 4 x 75 Free - 1:05
    * 1 x 200 Pull - 3:00
    * 6 x 25 Stroke - :30
    *** FL/BK/BR Easy/Hard

    100 Easy

    10 x 100 Up/Down kick - 1:30 (:10) Start w/ 100 Free. If you get more than 10 sec. rest, substitute 25 free w/ 25 kick (up). If you get less that 10 sec rest, substitute 25 kick w/ 25 free (down).

    100 Easy

    5 x 100 IM - 1:45
    5 x 100 Kick - 2:00

    100 Cooldown

    (4650 total)

    We usually swim in Huntsville on Saturday mornings but they were closed due to a dive competition. Instead, the Huntsville swimmers came out to Madison and we worked out a little later in the morning. Allways fun to swim with more people!
    Swim Workouts
  6. Sat Jan 22nd, 2010

    by , January 22nd, 2011 at 02:47 PM (Ande's Swimming Blog)
    Sat Jan 22nd, 2010

    weighed 206 after practice

    Thinking about doing the hour swim tomorrow
    Any suggestions?

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, bulk heads down, south end, blocks
    7:30 to 9:00 dove in on time
    trained with marcio, chris, amy, brandon, mike, tyler, neal randall, & max
    beside larry & beth
    WORE FS PRO jammer

    300 fr
    200 IM done 25 k 25 sw
    300 fr
    200 sw

    Main SET:

    050 on 0:32 right into a
    100 on 1:04 right into a
    150 on 1:36 right into a
    200 on 2:08 right into a
    250 on 2:40 right into a
    300 on 3:12 DONE
    100 easy kick

    I started in lane 1 the fastest lane
    went 2nd behind marcio
    made the 50, 100, 150 & 200 but
    skipped a 50 on the 250 & made the 300
    it was really hard
    doesn't seem like much but
    050 + 100 + 150 + 200 + 250 + 300 adds up to 1050

    decided the first lane was too hard so I moved over to lane 2 which was on a 35 base, much more doable

    050 on 0:35 right into a
    100 on 1:10 right into a
    150 on 1:45 right into a
    200 on 2:20 right into a
    250 on 2:55 right into a
    300 on 3:30 DONE
    100 easy kick
    went 2nd behind amy
    felt good and held 32.5 / 50 got plenty of rest

    050 on 0:35 right into a
    100 on 1:10 right into a
    150 on 1:45 right into a
    200 on 2:20 right into a
    250 on 2:55 right into a
    300 on 3:30 DONE
    100 easy kick

    went 2nd behind max
    hurt on this round
    skipped a 50 on the 200 or 250
    probably trained too hard today if I'm going to do the hr swim tomorrow

    Whitney had us all hop out

    50 FR FAST off the blocks for time in heats
    went in the last heat and went

    50 easy

    rested 7 min

    put on a full B70

    50 SDK
    roll start
    went 23.4

    50 easy

    UT mens team was on deck to take over the pool after us

    Kris Kubik shared a story with the team about Alyssa Anderson, distance swimmer who swims for Arizona who can barely go 51 in a 100 y fr. Yesterday she was racing the 1,000 in a dual meet vs Stanford. At the 950 she was 8/10ths of a second behind Kelsey Ditto. Kelsey was around 9:21.23 & Alyssa was 9:22.04. Kelsey is known for her excellent final 50 finishes. She finished in 27.67 but Alyssa dug down deep and sprinted the last 50 in 26.38 for a final time of 9:48.42.

    Kris went on to say in this practice we are going to do some negative split 100's where you go out in 30 & I hope everyone will be faster than 26.4 on their 2nd 50's.


    Event 3 Women 1000 Yard Freestyle
    Name Year School Finals Points
    1 Anderson, Alyssa J Arizona-AZ 9:48.42 9
    27.00 56.30 (29.30) 1:26.18 (29.88) 1:56.16 (29.98)
    2:26.20 (30.04) 2:56.26 (30.06) 3:26.35 (30.09) 3:56.32 (29.97)
    4:26.35 (30.03) 4:56.30 (29.95) 5:26.03 (29.73) 5:55.68 (29.65)
    6:25.52 (29.84) 6:55.50 (29.98) 7:25.30 (29.80) 7:55.04 (29.74)
    8:24.52 (29.48) 8:53.61 (29.09) 9:22.04 (28.43) 9:48.42 (26.38)

    2 Ditto, Kelsey E Stanford-PC 9:48.90 4
    27.40 56.56 (29.16) 1:26.29 (29.73) 1:56.02 (29.73)
    2:25.94 (29.92) 2:55.59 (29.65) 3:25.44 (29.85) 3:55.11 (29.67)
    4:24.95 (29.84) 4:54.90 (29.95) 5:24.31 (29.41) 5:53.86 (29.55)
    6:23.50 (29.64) 6:53.46 (29.96) 7:23.26 (29.80) 7:53.30 (30.04)
    8:23.16 (29.86) 8:53.18 (30.02) 9:21.23 (28.05) 9:48.90 (27.67)

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  7. Checking IN!

    by , January 22nd, 2011 at 12:27 AM (Swimming, Life, and Other Stuff!)
    I have a gnarly, sandpaper, croaky-like sore throat today. I took yesterday off swimming and continued to stretch the break through today in hopes of squelching the throat problem before I actually start feeling bad all over! I plan to swim tomorrow morning!

    This year started off with a BANG! My significant-other lost his business/job in a hostile take-over by his former partners. They tried to royally screw him; he ended up getting a great attorney (former client) who put the "screws" to the former partners and managed to get him a "fair deal" on the buyout. This whole situation has been stressful to say the least. At times like this I am especially grateful for the mood-enhancing benefits I gain from my swim workouts. The water somehow washes the bad feelings down the gutter and renews my spirit and ability to attack another day with a positive outlook!

    I signed up for 4 meets last week-end: The Ball State Resolution Meet, The Miami of Ohio Invite, A Meet in Kentucky (can't remember the name), and The State Master's Championship's! I haven't raced for a year. I did a meet last week-end with the goal being to finish all 4 events (no scratching) and have fun. I accomplished my 2 goals although I was way slower than I wanted to be. I 've decided to reduce my weekly yardage. The 500 mile per year pace is fine for just swimming but I am not strong enough to maintain that level and attempt racing in meets.
    I'm hoping the said reduction in yardage will spare me enough energy to strength train at least 2X per week. I purchased a TRX suspension system over Christmas break and installed it in my recently re-vamped basement gym. I now have the space to do a full Kettlebell workout, lift weights, TRX, spin, and a big mat to accomodate any dvd workouts I might be in the mood to do. All I really need to purchase is a nice, big flat-screen to mount on the wall!
  8. Friday, Jan. 21

    by , January 21st, 2011 at 06:26 PM (The FAF AFAP Digest)

    Warm up:

    650 various

    Aerobic Kick:

    8 x 50 backstroke kick w/fins @ :45

    50 EZ

    SDK+Burst Set:

    8 x 75, no fins, done as:
    1st 25 = dolphin kick UW on belly to 15 meter mark, hands in front and "surf" to wall with head up, do flip turn
    2nd 25 = dolphin kick UW to 12.5 mark, 1 breath and then sprint free to the wall
    3rd 25 = easy

    100 EZ

    Speed Work:

    Was going to do 3 x 50 fast shooters, but cramped on the first one and abandoned this effort. Did another 150 EZ. Then did this with fins:

    1 x 100 easy speed fly, broken at 50 for 10 seconds
    -- went very gingerly on this to avoid cramps
    -- 30 + 31
    50 EZ
    1 x 50 fast fly (:25)
    50 EZ
    1 x 100 breast, broken at 50 for 10 seconds
    -- went 32 + 34
    100 EZ
    1 x 50 fast breast (:30)
    150 EZ

    Total: 2650

    Bikram Yoga, 90 minutes

    Drove directly to yoga from swimming. Was slightly worried it might be too much. But it was fine. I had some abdominal cramping in the forward compression postures. But I managed to go the whole minute on both legs in standing head to knee pose.



    Feel like I had a good Mon-Fri with a lot of speed work, yoga and core work from the yoga. I will take tomorrow off. And tomorrow is Lil Fort's first USAS meet. She's 10, but I didn't feel like rushing into it again. Officiating at Mini Fort's final regular season high school meet tonight.

    Updated January 21st, 2011 at 07:19 PM by The Fortress

    Swim Workouts , Yoga
  9. Friday Workout

    by , January 21st, 2011 at 05:57 PM (Pete's swim blog)
    10 Days till taper!


    400 warmup

    4 x 100 (1st 25 Fly) - 1:25
    4 x 100 (1st 50 Fly) - 1:30
    4 x 100 (1st 75 Fly) - 1:35
    4 x 100 (All Fly) - 1:40
    (1600 Yds)

    100 Easy

    4 x 75 Free - 1:00
    4 x 75 (1st 25 Back) - 1:05
    4 x 75 (1st 50 Back) - 1:10
    4 x 75 (all Back) - 1:15
    (1200 yds)

    50 Easy

    4 x 75 Kick - 1:15
    4 x 75 Kick (1st 25 Kick Fly) - 1:20
    4 x 75 Kick (1st 50 Kick Fly) - 1:25
    4 x 75 Kick Fly - 1:30
    (1200 yds)

    100 Cool down

    Total 4650

    Notes: Got a new suit (Speedo Aquablade jammer) last night. Tried it out today... it's fast! Ditched my drag suit after the warm-up because I just don't have the strength/technique for distance fly yet. Made it through the second 100 Fly but had to substitute the third 100 Fly with 100 Free before finishing the last 100 Fly. Last time we did this workout I don't think I made it through the 50 Fly/50 Free.

    The kick was tough... especially at first. I can make it doing breast stroke kick but my knee isn't quite 100% yet. Don't want to make it worse. Punishment for missing split on kick was to substitue 25 Fly kick with 25 Fly on the next 75. Excellent motivation but I still missed a couple.
    Swim Workouts
  10. Friday Jan 21

    by , January 21st, 2011 at 01:43 PM (Keepin Track 2010)
    Had to get in today after last night to reduce the lactate and work some better kick/stroke. Not much but, a little is better than nothing:

    400 FR/BA
    200 K alt FR/BA
    200 alt BR K/BR drill
    100 K fly

    (all above no flips)

    S2x25 BR hands
    S2x25 BR arms
    S2x25 BR elbows
    S2x25 BR hips
    S2x25 BR kick

    P400 FR

    hot tub!
  11. Friday, Jan 21, 2011, 5:00am

    by , January 21st, 2011 at 01:21 PM (Fast Food Makes for Fast Swimming!)
    Swam about 2000 yards of nice and easy stuff in preparation for my meet on Sunday. My head is still congested, and hurts when I go too far underwater, but it seems to be getting better. I actually got the pressure in my left ear to "pop" today, so maybe that is a good thing. Either way, I'm still racing on Sunday, just may not stay very deep underwater off the starts or turns.

    Goal times:
    200 Fly: 2:08.5
    100 Fly: 56.5
    50 Fly: 25.6
    100 Free: 52.0
    500 Fly: finish it and make my entry time of 6:15

    Plus I'll probably swim in 3 relays in addition to this, but those are just a bunch of 50's and fun too.
  12. Friday, 1/21/11

    by , January 21st, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    500 Swim
    - did half free/half back
    4 x 100/1:40 build
    - all free, around 1:25
    6 x 50/1:00 ds 3
    - 1-3 free, 40->35; 4-6 back, 45->40
    8 x 50/30 strong
    - 1-4 free, 5-8 back

    Main Set
    9 x 100 Free/1:45
    Strong Pace on each
    - kept these at 1:22-23

    8 x 75/2:00
    3 with Fins
    2 without Fins
    3 with Fins
    - 1-2 flutter w/board, 3-4 flutter on back, 5-6 flutter w/board, 7-8 dolphin on back
    the ones with fins were 1:05-10, so I did on 1:30, without fins were 1:25±

    Cool down
    200 easy free/back

    Total: 3100 yards
  13. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/11

    by , January 21st, 2011 at 12:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 400 6:40
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 200 kick 4:15
    3 X 100 kick 2:00
    4 X 50 kick 1:00

    4 X {3 X 75 1:30
    #1: free/stroke/free
    #2 stroke/free/stroke
    #3 75 stroke-build to 95%

    15 X 100 free 1:30
    #5 #10 #15 are fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Friday 1/21/11

    by , January 21st, 2011 at 12:09 PM (The Labours of SwimStud)
    Warm up
    10 x 50 K 1:20
    100 EZ

    4 x 150 FR Pull, Drill, Swim
    I used forearm fulcrums to pull, catch up with a stick for the drill.
    4 x 100 FR 1:40 5 SDK each wall.
    4 x 100 FR 1:40 as
    4 X 100 FR 1:30 DESCEND
    100 ez


    500 fin Kicik


    400 ez
  15. FAST FRI Jan 21st, 2010

    by , January 21st, 2011 at 11:49 AM (Ande's Swimming Blog)
    FAST FRI Jan 21st, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, bulk heads down, north end, blocks
    5:30 to 8:00 dove in on time
    trained with max & larry
    beside todd, Mike & Teneille
    WORE yingfa jammer

    400 fr
    100 k went 1:09
    400 fr
    100 k

    Main SET:

    10 x (100 fast in heats, 200 easy)
    odds fr fast from a dive
    evens kick from a dive
    1 fr 53
    2 k 63
    3 fr 52
    4 k 62
    5 fr 51
    6 k 66
    7 fr 51
    8 k (skipped it)
    9 fr 50 wore legskin

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated January 21st, 2011 at 09:04 PM by ande

    Swim Workouts
  16. Thu Jan 20th, 2010 tough

    by , January 21st, 2011 at 11:40 AM (Ande's Swimming Blog)
    Thu Jan 20th, 2010


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in on time
    trained with Tenielle & Ned
    beside tyler, chris, larry, todd, amy & brandon
    WORE yingfa jammer

    2 rounds of /(stop at 6:45)
    200 fr
    50 tarzan
    50 scull
    50 k
    50 Im

    Main SET:

    4 x swim as far as you can in 4:30 / rest 30 sec
    (did 400's)

    100 easy k

    4 x swim as far as you can in 3:20 / rest 30 sec (did 300's)

    100 easy k

    4 x swim as far as you can in 2:15 / rest 30 sec (did 200's)

    100 easy k

    4 x swim as far as you can in 1:05 / rest 30 sec (did 100's)

    100 easy k

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  17. Back to a winter wonderland

    My travel yesterday went smoothly and I arrived back in the city last night. I woke up this morning to a fresh blanket of snow—about 4 inches, and still coming down. I pulled on my snow boots and headed up to Riverbank for a swim. There were only 3-8 people in the entire pool the whole time I was there. I thought the days of having my own lane would be over once I left Florida, but I was wrong. Here’s what I did:

    1000 lcm warmup (200s, 200k, 200p, 200d/s)

    3 x (4 x 50 @ 1:00, done ez/build/ez/fast), 1st and 3rd round FR, 2nd round BK

    3 x 200 @ 3:30 descend

    200 IM kick moderate

    200 breast dr/sw by 50

    2 x 100 twirly IM*

    200 warmdown

    * I was inspired by Fortress’s roll fly to create a new IM. I did roll fly (2 strokes, then twirly fly kick for 1 rotation) for the first leg. For BK and FR, I did 3 armstrokes, then held one arm extended in front while flutter kicking and twirling 360 degrees. For BR, I did 2 strokes, then held a streamline position while twirling 360 degrees before starting to stroke again. (Crossing one foot very slightly over the other on the second kick helps with this.) Fun! Twirly freestyle seemed to be the hardest, probably because my trailing arm never seemed to be in a natural position to facilitate twirliness.

    By the time I finished swimming the sun was out and the snowy park was all sparkly and beautiful, but somewhat treacherous. Paths that had been “plowed” (ie packed down) but not salted were pretty slippery. I stuck to the unplowed parts as much as I could on my walk back to the subway and did fine, but I did see several people sliding around. No falls, thanks goodness!
  18. Flyin High

    by , January 21st, 2011 at 09:03 AM (Mixing it up this year)
    Had a great fly workout today. Not too fast but nice and loose

    2x500@10:00 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast went 3:37, 3:35, 3:32, 3:27, 3:27
    5x100@1:45 Free w/paddles & bouy
    200 Free easy

    Total 3200 meters
  19. Woozieness Wins...

    by , January 21st, 2011 at 08:20 AM (Year Three: The Road Back)
    Got up this morning to swim as usual at 4:30, even though I came home sick from work yesterday and spent the afternoon sleeping on the couch. Since all the schools around here are on a two-hour delay due to icy roads and cold temperatures, I decided to make sure the Y was still opening as scheduled. While I waited for my computer to turn on, the wooziness of yesterday returned and I started to feel feverish again.

    That being said, I stood in my kitchen for the next five minutes putting my shoes on and taking them off again. My cats must think I'm absolutely nuts! I just really wanted to swim and not less the sickness win. Finally, however, common sense won out as I realized that wooziness, while not helpful when swimming, would be downright dangerous on icy roads. So, I gave up the dream, took off my shoes, and went back to bed.

    Even though I'm sick and shouldn't swim, I still feel like a failure for giving up and going back to bed. Trying to keep the difference between "can't swim because I'm physically sick" and "won't swim because I'm being lazy" in perspective here. But, I am still going to try to get through the work day. Hopefully, I will make it - a few things really need to get done before the weekend. Plus, I really want to be well enough to swim again tomorrow.

    Oh well, time will tell...
  20. Thursday Jan 20

    by , January 21st, 2011 at 12:17 AM (Keepin Track 2010)
    20 min WU
    2x25 BR drill
    100 BR easy
    2x25 BA drill
    100 BA

    200 K with flips

    S100SPEC on 3' (1:17)
    S100 IM on 3' (1:11)
    S100 FR on 3' (1:00)
    S300 IM broken at 50's on 2' (BR :34, FR :26)

    easy 100

    K6x50 with flips SPEC first 12.5 of each length under water on 1'

    P 400 FR alt breathing 3's and 4's by 25

    starts, work hand reaction time
    200 WD