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  1. Neoprene Dreams

    by , January 11th, 2011 at 02:38 PM (Chicken's Nuggets)
    Thankyou to all who supported me for the Frogman swim. I ended up raising about $250 for the Naval Special Warfare Foundation. Better than expected!!

    The swim itself didn't go as expected, but then, what ever does?

    I tried on a loaner wetsuit from my friend Dani the night before the swim and was surprised by how easily it went on and how comfortable and stretchy the material was. The wetsuit I have at home is a few years old (I wore it somewhat successfully in IM Wisconsin 07), but is made of what feels like cast iron and is very thick. Although I'd previously decided to go naked, I was very easily persuaded to give the newer wetsuit a try the next morning.

    The water was 62 at the starting point, which felt like a warm bath compared to those horrible cold baths I'd been having for a few weeks. I believe the water was low 50's in the middle of the course and warmed up a little towards the finish. Cold. Definitely doable without neoprene, but chilly.

    It wasn't to be, though. I just couldn't breathe. Every time I turned onto my stomach to swim I felt like I was being garroted. Hyperventilating, I'd turn on my back and scull for a while then try again. Same thing. Over and over. Deep breathing, relaxing, laughing. Nothing worked! I ended up feeling a little lightheaded.

    I'm not superstitious, but the whole thing might have been because I wasn't wearing my CIBBOWS cap. We were given rather nice colour coded silicon caps to wear according to our wave. Some would say the RobAquatics suit I was wearing had a curse (blessing??) and can't abide being touched by neoprene. Of course it may just be that, as one should train in the cold to swim in the cold, one should also train in a wetsuit to swim in a wetsuit

    Anyway......eventually all the other swimmers were out of sight so I took off the wetsuit, handed it to my nice but bewildered young kayakers and had a nice swim back to the start. I think I swam a total of 500 yds in 50 minutes. I was relieved to find Ron Collins and his wife Rebecca at the start and hitched a ride with them to the finish point. I believe Ron took a wrong turn and was separated from his kayaker. This made me feel like slightly less of a loser. Hehe, actually it was worth mucking up the swim just to meet them.

    Aside from meeting the Collinses, something else of value was gained from this swim.

    While swimming back to the start, I designed a new line of wetsuits which I believe will eliminate the choking, claustrophobic attack I experienced. I'm currently in negotiations with Butterick Patterns to sell them my designs. I think my designs speak for themselves.

    The Cowl Neck, Bootleg

    The Plunging V-Neck

    The Pleasant Peasant

    The Dirndl

    And my personal favourite, the Bibless Brace

    To conclude: the Frogman swim was really a lot of fun. It was probably the best supported swim I've ever done. Great cause. Great organisation. I would love to do it again next year. It's really not mandatory to wear a wetsuit, as long as you let the organisers know beforehand (I had). A very fun day!

    Here's the website:
  2. Tue Jan 11th, 2010

    by , January 11th, 2011 at 02:15 PM (Ande's Swimming Blog)
    Tue Jan 11th, 2010

    Lifted weights

    [ame=""]Austin Grand Prix[/ame] is this weekend & I'm going to be out of town

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in on time
    trained with richie cunningham & Marcio
    beside Ned, Jim, Larry, & Nate
    WORE yingfa Jammers

    100 fr
    100 fl drill
    200 fr
    100 bk dr
    300 fr
    100 br dr

    Main SET:

    8 x 250 IM Set
    1's 70% 2's 85% rest 15 to 30 between repeats
    1 & 2 025 fl 050 bk 075 br 100 fr
    2 & 3 100 fl 025 bk 050 br 075 fr
    4 & 5 075 fl 100 bk 025 br 050 fr
    6 & 7 050 fl 075 bk 100 br 025 fr

    8 x 150 on 2:10 done 100 IM 50 fr
    desc 1 - 4 hold 5 - 8
    went 1:40 on #4, & 1:33 #8

    8 x 50 k on a fast interval
    went for :38
    200's were 2:30 2:31 so I made it

    500 fr

    8 x 25
    odds easy on 1:10
    evens SDK easy speed on 0:20
    as I was about to dive my last one UT coach Kim Brackin said "Ande I have something for you to try"

    She went to a northern california swim conference and someone gave her a pair of DragSox
    he said let Ande try them.

    So I walked over put them on and swam a
    50 & 2 x 25's
    they look like a loose nylon mesh pipe with surgical tubing at one end to bind them around your ankles. Kinda reminded me of weaing my dad's socks when I was a little kid


    their website says
    "DragSox is the ultimate, revolutionary resistance training device designed to increase and maximize power, endurance, strength and speed in a swimmer's kick, enhancing overall performance. Its totally unique design allows the swimmer to maintain natural body position and balance with complete freedom of movement. It is also an effective cross-training tool for cyclists, runners, triathletes and water polo players."

    I put them on, dove in and kicked. They created a lot of resistance & the faster I tried to go the more resistance I encountered. They also created a lot of resistance when I swam. Be careful if you're a swimmer with shoulder problems & you try these out.

    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 12th, 2011 at 11:44 AM by ande

    Swim Workouts
  3. Not As Bad As I Feared...

    by , January 11th, 2011 at 01:13 PM (Year Three: The Road Back)
    Today's workout was originally written as 4600scy with everything done on a 1:30/100 base. This tends to be a tricky interval for me - partly because of the lack of rest I get between repeats and partly because when I panic that I won't make the interval, my stroke falls apart. That being said, I went in to today's workout not being tied to the total distance, but focusing on relaxing during my swims and keeping up as much as possible.

    All told, I did 4300scy. I basically tried to "rest" on the 1x400 pull on 6:00 by doing 350 instead of 400. I did manage to hold all of the 1:30-based shorter sets (4x100, 8x50 - two times each). The only other distance that I dropped was when I went to adjust my swim cap and it split in two - got out of the pool and found another cap in my bag. So, not too bad of a workout. I was pretty proud of what I accomplished - and still amazed by how consistently fast my training partner is.

    Now, as I try to recover from today's distance day in preparation for tomorrow's sprint day, I am realizing that I should have taken into account the "up to" 5 inches of snow that is still falling - and the shoveling that will require when I get home from work - and maybe cut the distance a bit more to save my shoulders. Oh well, live, learn, and swim!
  4. Tuesday, 1/11/11

    by , January 11th, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 800/30 - 60sr Choice - may do swim, pull, kick, drill, scull
    -swam 200 free-200 back; 200 flutter w/board-100 flutter on back; sculled 100
    4 x 100 IM/2:00 FAST
    -ave 1:35
    1 x 600/20 - 40sr Choice
    -swam 150 free-150 back; pulled 150 free-150 back
    4 x 100 IM/2:00 FAST
    -ave 1:35
    1 x 400/10 - 30sr Choice
    -kicked 200 flutter on back, 100 flutter w/board, 100 fly w/board
    4 x 100 IM/2:00 FAST
    -ave 1:35
    1 x 100 smooth
    -100 easy back

    Total: 3100 yards

    Updated January 11th, 2011 at 05:25 PM by poolraat

  5. Tuesday, Jan. 11, 2011 5:00am (1-11-11)

    by , January 11th, 2011 at 10:45 AM (Fast Food Makes for Fast Swimming!)
    For this special date in recent history I decided to do a bunch of 11's. It was fun...

    11 x 275 (11 lengths)
    1. warmup
    2-3. swim @ 4:00 (held 3:20)
    4-7. pull @ 3:45 (held 3:10-3:15)
    8-11. IM @ 4:15 (25 fly, 50 back, 75 breast, 125 Free) held 3:45

    75 EZ

    11 x 25 Fly @ :30

    25 EZ
    3400 Total

    I felt really good after this (translation: my muscles are pretty sore) but I'll be okay.
  6. 2 sick at home and trying to stay healthy

    by , January 11th, 2011 at 10:29 AM (Mixing it up this year)
    I have 2 kids at home with the flu and I am trying not to catch it. Just not in the mood and didn't really have anything planned so I winged it.

    500 Free every 3rd lap breststroke skull
    5x100@1:45 free to back 4fr,3fr/1bk, 2fr/2bk.1fr/3bk, 4bk
    300 Breast kick w/brfins
    200 Breast w/brfins
    500 Fly w/fins drills by 100 1arm, kick on back, dolphin kick under water with board, 1 arm, kick on back
    8x50 from block breakout speed then easy
    5x100@1:30 Free w/paddles & bouy
    200 Free

    Total 3100 yards
  7. Ruminations: my love/hate relationship with my job!

    by , January 10th, 2011 at 10:42 PM (Workout Swimmer)
    I love being a nurse practitioner! Truly! I think my patients like me too. Most of the time I enjoy patient teaching, and finding ways to help people live better, healthier (more pain free?) lives. Today, however I was just so frustrated! Ever since I got this job (last July) I have been trying to find a way to swim at lunch again. Mannn! I miss swimming at lunch! I miss the sunshine, I miss the camaraderie, I miss the competition! I love how swimming at lunch really breaks up your day, too. Anyways, I knew I had a light schedule today, only about 9 patients this morning, and the last one was scheduled at 11:15. (Practice starts at about 11:30ish & it takes me 12 minutes to get to the pool from my office.) So around 11:05, I notice this last AM patient has signed in, and I'm thinking, cool, I'm gonna get in a double today! After all urgent visits are usually short, sweet & to the point, right? They are sick! They want their prescription, and then they want to go home and back to bed. Well, my nurse finally gets the patient back at 11:31, & I get to see her at 11:35, and at 11:58 after talking waaay too long about why you don't use chairs with wheels on them to stand on to rearrange your closet shelves & that she was lucky she didn't break her osteoporotic neck! I finally was "free" for my lunch break. And of course, once again, it is much too late to even bother going to the pool. Frustration!! I swear, in February, after all the stupid insurance verifications have been done & the schedule is a bit more reliable, I am going to get up the nerve & just TELL them, that I will be leaving at 11:15 on Mondays and Wednesdays to swim. I will see an extra person or two on Tuesday or Thursday if they want, but I need to get the heck out of Dodge! Geez!

    So this morning, I swam in the (cold) rain, LCM:
    600 WU
    5 x 400 - #1&2 swim, #3 pull no paddles, #4 pull w/paddles, #5 fins (Leisurely interval of 6:30)
    100 EZ
    6 x 50 kick @ 1:00
    300 cool down (50 Br/50 Fr/100 Br/50 Fr/50 Br)
    TOTAL: 3300 LCM

    Updated January 11th, 2011 at 07:49 PM by Celestial

    Swim Workouts , Planning
  8. Monday, Jan. 10

    by , January 10th, 2011 at 08:36 PM (The FAF AFAP Digest)

    30-35 minutes slow recovery swim
    went about 1600 or so, didn't really keep track

    20 minutes hottub, with jets on the quads

    Yoga & Stretching, 40 minutes

    Stretched and did part of a P90X yoga DVD. I've decided if I do this >30 minutes, I will flog it as yoga.

    15 minutes RC work

    20 minutes researching how to put KT on quads and calves and then applying same (see, e.g., [nomedia=""]YouTube - Kinesio Taping for Quads[/nomedia])



    I had originally thought I might do my 6 x 50 speed set today. But I didn't have a nose clip in my bag -- those things go missing so easily. And my quads were absolutely burning after yesterday (probably from the extreme lunge step up, which I swear will build legs of steel). So I opted for a slow recovery swim. Probably the smartest move anyway after yesterday's effort. Tomorrow, I'll try to hit the gym and get a speed set in.

    I found my box of blue KT and decided to apply it to my left shoulder, the quads, the calves & shins. I practically look like the cookie monster now. I'll probably frighten the noodlers at the pool tomorrow. :-) Already feel better with the placebo effect!

    LZR reborn:

    We're expecting 1-4 inches tomorrow night. Oh snap. Close everything and hide. (rolls eyes)

    Meet Thought:

    I'm mulling over doing the Warrenton meet on March 6 instead of attending the Richmond meet on February 12. Warrenton is closer and would be good prep 2 weeks before the Albatross meet, which I'll rest some for. If so, I may cruise in late to do a couple events in the last half. Maybe 50 fly or 50 breast and 100 IM. And it's supposed to be a fast pool. Plus, frankly, the timing appeals to me more. I'm not sure I feel like swimming in a meet in a month when I'm still training hard and tired.

    Entry info for the Colonies Zones meet in April is up:

    I was hoping to swim the 100 fly and 100 back on Saturday. But I'd have to swim the 100 fly as a split on the 200. Egads. I'm not actually sure I could do this ... I'd have to take a huge huge coffee break on the turn after the 100.

    Updated January 11th, 2011 at 12:04 AM by The Fortress

    Swim Workouts
  9. Southern Winters

    Growing up in Michigan I should be use to nasty winters. That's why I relocated to the south.

    I am amazed every winter at how the "threat" of bad weather shuts the town down.

    For instance, we were suppose to get 1" of snow here at the beach today. Schools were canceled last night around 6pm for today and we have a two hour delay for tomorrow.

    I went to practice tonight and the entire fitness complex was closed. No swimming tonight. I guess I will switch gears and do some P90X and get ready to watch the football game.

    I had better go get some bread and milk before we get "snowed in" here at the beach.

    I will take a long hot summer over a long cold winter any day.
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/10

    by , January 10th, 2011 at 05:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 x 100 1:40 1:30
    1 X 400 6:20 -
    Twice through. Round 1 intervals left, 2 right.

    2 X 50 build to fast 1:15
    1 X 50 @ 100% 1:15
    1 X 50 easy swim 1:30
    Four times through, choice.

    1 X 200 kick 4:15
    5 X 50 kick 1:00
    8 X 25 sprint kick :45
    1 X 100 easy swim

    9 X 200 free
    3 on 3:00
    3 on 2:40
    3 on 2:30


    8 X 200
    odd: free on 3:00
    even: IM on 3:30

    WARM DOWN: 4 X 50 easy 1:00

    TOTAL: 5150/4950Y
    Swim Workouts
  11. Monday, 1/10/11

    by , January 10th, 2011 at 05:21 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim 200 free/100 back
    3 x 100 kick on back 10 sr
    (went 1:58-1:55-1:48)
    300 pull w/ buoy and catch paddles
    (did 150 free/150 back)
    4 x 50/1:00, 25 drill/25 swim build
    (did 1-2 free, 3-4 back, drill was fist swim)
    8 x 25/30 IM order

    Main set
    15 x 100 free/1:35
    (started these around 1:25 and was around 1:30 at the end)

    Cool Down
    100 back/50 fly/50 free easy

    Total: 3000 yards
  12. Double Mon Jan 10th, 2010

    by , January 10th, 2011 at 04:07 PM (Ande's Swimming Blog)
    Double Mon Jan 10th, 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT Swim Center, main pool
    noon to 1:15 dove in on time
    trained with james Fike & later with richie cunningham
    beside Tyler, Jim, Larry, Max, Pat Evoe & Ned
    kudos to Richie & Pat for doubling today

    2 rounds of 200 fr, 100 rev IM, 100 k

    Main SET:

    3 rounds of
    4 x 50 fr on :32 right into
    4 x 100 on 1:05
    200 easy finger tip drag free
    100 10 kick drill
    4 x 25 IM order 1/2 fast 1/2 easy on :30
    (missed some 50's in round 1, came in around 6:36ish on round 2, & Made round 3)
    50's on 32 & 100's on 1:05 were pretty tough

    then we did

    4 x 300 on 4:00 desc
    went 3:05 on #4

    100 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
  13. Monday...Monday

    by , January 10th, 2011 at 02:08 PM (Year Three: The Road Back)
    Practice this morning was not spectacular, but not completely ugly either. As I am having trouble kicking this cold that is lingering horribly long, I wasn't expecting all that much from practice. All told, we did 3,600 scy - most of that derived from a 1x300 pull on 5:00, 3x50 free descend set that was repeated four times. On the pull, I used my paddles for the last 3 300's. I had quit using my paddles after injuring my right shoulder early on in my swimming. After my shoulder "recovered", it never felt the same and would twinge any time I put extra pressure on it (such as with paddles). This is one reason I decided to add light weights 3x/week to my new year's swimming regimen. Using paddles today reminded me of why I like them periodically - the arm/shoulder muscles were really burning at the end of the third 300. However, there was no shoulder pain.

    So, today's workout was a pleasant surprise for me. I actually felt good during the pulls and was holding about 1:25/100 throughout. Tomorrow's workout is slated to be 4,600scy all based on 1:30/100. Yikes! It will be interesting to see how I do - I can typically hold 1:22-1:25 if I don't panic (when the interval is such that I don't feel rushed). However, when I know the interval might be tight, I tend to fall apart. Tomorrow's focus - relax! I'll let you know how it goes....

    What I wish I could figure out (other than how to kick this cold for good) is what I need to do to best recover between swims. I've started to add much more stretching (legs especially) in between swims, and I'm trying these protein powder shakes to up my protein levels. Can't see much improvement in how I feel between swims, but it hasn't been that long yet. Don't know right now if using the protein powder is working or not (or if my slump is just from my cold). Guess I'll keep on that for a little while longer and see what happens. Suggestions?
  14. Monday, Jan. 10, 2011 5:15am

    by , January 10th, 2011 at 02:01 PM (Fast Food Makes for Fast Swimming!)
    Today was a rough morning to wake up...
    Didn't get out of bed 'till 4:57am so I got in the pool a few minutes late today.
    I didn't do anything too noteworthy except to try out my new Breaststroke Fins that I got in the mail over the weekend.
    I did take the advice of many here in USMS and used them sparingly to start out. They are amazing how much propulsion you get with them, it is almost a false sense of security.
    After my pullout, I can take 5 strokes w/ kicks and be at the end of the 25 yards, and unbelievably fast too! Afterwards when I take off the fins and swim again, I can almost not even feel the water at all with my feet though. I think I'm still kicking fine (like I always have), it's just that feeling of kicking right after using fins.
    Overall I like the effect of the fins, I'll just have to try them out more over time.
    I did manage to get about 2000 yards of back and forth swimming including some dive 25s sprints at the end of practice.
  15. Mon Jan 10th, 2010

    by , January 10th, 2011 at 12:22 PM (Ande's Swimming Blog)
    Mon Jan 10th, 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT Swim Center, main pool
    6:30 to 7:30 dove in on time
    trained with todd, brandon, & kelly
    beside richie, amy, marcio, mike, Neil & doug
    WORE yingfa jammer

    2 rounds of 200 fr, 100 rev IM, 100 k
    went 1:12 on 2nd 100 k

    Main SET:

    3 rounds of
    4 x 50 fr on :33
    rest 18 sec after #4 to leave on the 2:30
    4 x 100 on 1:05
    200 easy finger tip drag free
    100 10 kick drill
    4 x 25 IM order 1/2 fast 1/2 easy

    ~ ~ ~

    4 x 300 on 4:00 desc
    went 3:03 on #4

    100 easy

    On my way to the locker room I stopped to watch UT men do a set of backstroke 50's where they balanced a semi full paper gatorade cup on their foreheads as they swam a 50 back
    Guess it helps swimmers focus on keeping their heads still.

    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
  16. 1/10/11

    by , January 10th, 2011 at 11:26 AM (The Labours of SwimStud)
    Solo swim today so I decided I'd use my snorkel and do the pyramid.

    Warm Up
    600 FR/BK by 50 with forearm fulcrums

    I used a 1:40 interval and was getting a good 10-12 seconds/100 rest.


    500 with fins alternating FR and FLY

    Cool Down

  17. Back on track but....

    by , January 10th, 2011 at 08:33 AM (Mixing it up this year)
    Those aches and pains are really getting annoying. Getting old stinks but I guess it beats the alternative at this point.

    10x100@1:40 Free last 5 got alot faster than normal
    500 Free kick w/fins as 25easy/25mod/25fast
    500 kick w/fins alternate by 100 fly/back
    10x100@1:30 Free w/paddles & bouy desc 1-5, 6-10 went 1:23, 1:22, 1:21, 1;21, 1:20, 1:27, 1:25, 1:22, 1:20, 1:17
    4x50 free from block sprint first 15meters then easy
    100 Free
    100 back
    200 free

    Total 3600 yards
  18. Triple, Sunday, Jan. 9

    by , January 9th, 2011 at 10:00 PM (The FAF AFAP Digest)

    RC Work: arm extensions (3 sets), external rotators (3 sets), seated straight arm dips, chops on yoga ball, tricep kick backs, arm circles

    extreme step up lunge, 10 each leg
    -- This time, I stacked steps to be over 2 feet. Much harder than the 18 inch box. Really felt the burn in the hips and quads. These are harder than single leg squats. Can't imagine doing them with dumbbells yet at this height.
    box jumps, 2 x 10
    flutter kicks on bosu, 2 x 50
    back extensions w/plate, 25 x 2 x 15
    new exercise: altitude drop from 18 inch box (eccentric) right into broad jump, 10
    -- love this one! But you need quite a bit of room for it.

    I really only meant to go to the gym to do RC work. But once I was there, I figured I'd do a little plyo +core.

    Mini Swim/SCM/Solo @ Gym:

    Warm up:

    600 various

    Speed Work:

    10 x 25 ATP-CP @ 1:00
    did burst dolphin kick on belly to 15 meters

    100 EZ

    1 x 50 breast w/fins AFAP (went 34 ish)

    200 EZ

    Total: 1200 meters

    Bikram Yoga, 90 minutes:

    I had yoga plans with a friend who shows addictive potential to bikram. So I went straight from gym + swim to yoga. The yoga studio was absolutely packed again. Either bikram is suffering from resolutionist syndrome or some college students are still home. When the room is packed like sardines, I think it makes the heat seem even more oppressive. I was so grateful when the instructor turned it down somewhat after camel with only a few poses left. I was melting.



    Success! I was really blasted most of the day yesterday after my team practice. But I seemed to have successfully slept off the fatigue and aches with a monster night of sleep. At least I woke up feeling quite refreshed and still feel great. Rather ebullient even. Now perhaps tomorrow I'll feel it more.

    After a lot of RC work and icing, my left shoulder feels better. But I will still proceed with caution. Think I'll stick with only one workout tomorrow. I feel a 6 x 50 @ 3-4:00 minutes coming on fairly soon.

    And there is a new $60 Finis all rubber monofin out:

    Updated January 9th, 2011 at 11:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  19. Sarasota Y Sharks Masters 5:30 AM Workout: 01/10/11

    by , January 9th, 2011 at 08:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:00
    3 X 100 1:40
    1 X 200 3:00
    4 X 75 1:15
    1 X 100 1:30
    4 X 50 descend 1-4 :50

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Choice. Four times through.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    4 X 50 @100% 2:00
    1 X 100 easy swim

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 X 50 kick 1:00

    1 X 200 3:00
    3 X 100 descend 1-3 1:30
    1 X 200 3:00
    6 X 50 descend 1-3/4-6 :45
    1 X 200 3:00
    8 X 25 sprint :30
    IM'ers may sub for 200's: 100 fly/50 back, 100 back/50 breast,100 breast/50 free

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  20. 1/09/11

    by , January 9th, 2011 at 07:10 PM (The Labours of SwimStud)
    Missed warm up today so hopped right into it with the group


    4x 100 pull
    4 x thru

    300 LOCO 2 x 50 FR Fast
    LOCO: 25, 25, 50, 50, 75, 75 Alt stroke & Fr in IM Sequence.

    Free Set
    2 x 50 K w/ fins 1:15
    2 x 100 swim w/fins 1:45
    3 x 50 K w/ fins 1:15
    3 x 100 swim w/fins 1:45
    4 x 50 K w/ fins 1:15
    4 x 100 swim w/fins 1:45

    Cool Down

    4 x 50