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  1. My second meet as a Master

    by , February 24th, 2011 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    20th Annual Valentines Love to Swim Classic: 2/19/11

    100 Backstroke: 59.45 - my goal was to get under 1 minute!

    100 IM : 1:04.06 - I wish I could be more efficient at the breaststroke.

    50 Free: 24.37 - felt good, need to work on the turn.

    100 Free: 53.45 - Super excited about this time - I was aiming for a 55.

    I need to keep working on my stroke, as the back is off just a little due to poor hip rotation, which is preventing my left pull from getting as deep as it ought to be. Also, the 100 Free was my last event, and I sucked wind on the last lap - even some water due to a bad breath with 15 yards to go.

    I have been working on some longer endurance sets with time intervals to keep pace - I try to get in two workouts a week hard (3600yds in 60 minutes) and then 1-2 more (2600 in 60 minutes) where I focus more on stroke work/drills/kicking.

    Any ideas for helping my hips and shoulders to rotate together for backstroke would be appreciated!
  2. Glowing waves!

    A little catching up: Yesterday morning I did the following LC workout with the masters group:

    600 lcm alt. s/k/d
    200 pull

    6 x 50 (25 kick / 25 build), odds FR, evens ST

    2x thru, 1st time IM order, 2nd time FR
    4 x 200 (1st round 50d/100s/50d, 2nd round 50p/100s/50p)
    4 x 100 kick @ :20 rest
    4 x 50 fast @ 1:30

    200 warmdown

    Today evening practice got cancelled. I went to the pool anyway and swam the following short-and-sweet workout:

    1000 scy warmup
    8 x 100 @ 1:40, odds FR, evens BK, alt. 2 easy/2fast
    300 warmdown

    A cool thing is happening here with the gulf—there is an unusual amount of phosphorescent critters out there, apparently, and the water is really lit up at nighttime. There was an article about in the local paper, with pictures. I went out last night and watched the waves for a while and it was just amazing—every time one broke at the sandbar or shoreline it glowed. I plan to go back out tonight—the waves are bigger today, and that might make it even more spectacular.

    Maybe related to the glowing, or not, there’s also a ton of jellyfish rolling around in the surf and washed up on the shoreline. They all seem to be the same type (cannonball jellies, maybe?), and look like this:

    (I put my foot beside it to give some indication of size.) You can’t see its coloration very well because of the sun, but they are clear with radiating rust-colored markings on them, and their tentacles have rust-colored tips as well. You can see the markings better on this juvenile (I assume) version, which doesn’t yet have tentacles:

    These have been at the beach all winter, but where before I would see one or two washed up on the beach every mile or so when going for beach walks, there are now that many every linear foot of shoreline, plus more visible in the water.

    I’ve run into these out in the gulf before and never been stung by them—not sure if they’re nonstingers, or if their short tentacles just tend to stay contained in their globular bodies. They generally stay just out of arms reach below the surface of calmer water, but in the surf zone the waves can throw them to the surface, or they can be right in the way when you’re trying to duck under breaking surf—not my favorite experience! They’re surprisingly solid and bowling-ball like then you run into them with a head or shoulder. I hope they go back out to sea before the weekend, as I’d like to get in a swim or two in the gulf, but I don't know how likely that is.
  3. Thursday, Feb. 24

    by , February 24th, 2011 at 06:06 PM (The FAF AFAP Digest)
    Drylands 1:

    Dryland 1 was the weight portion. I reduced weight and didn't do that many exercises. I'm done with weights until after the Albatross meet.

    skull crushers, 50 x 2 x 10
    explosive leg press, 210 x 2 x 10
    standing lat pulldown, 110 x 2 x 10
    total ab machine, 110 x 1 x 25
    lower back machine, 110 x 2 x 15
    step ups, 15
    med ball slams, 2 x 10
    russian twist on incline, 25


    Rushed out of the weight room to head to ART. Hamstrings were very tight. Doc said the lack of yoga and stretching was letting the lactic acid build up in the legs. He told me to stretch and hit the hot tub as often as possible. He also told me I looked like I was building more muscle. Alas, since the BHRT, this seems to be true; my legs are like steel. I simply look at a weight and gain muscle. He remarked that many people would kill for this result. But, as we all know, it just makes me feel like a tank. Hence, I am resolved to avoid the weight room after Canadian Champs until the Fall. I will stick to TRX and yoga, and give myself a mental and physical break from the gym.

    On the upside, perhaps the strength will help me post some good times in short course despite being unable to "strap on a B70 without any training and go fast."

    Drylands 2:

    Went back to the gym to finish up.

    RC Work, 25 minutes

    Stretching/Yoga, 35 minutes



    My sister in law and her family are in town for a few days, which will be fun. I'm hoping to still sneak in a swim tomorrow and some yoga on Saturday while they're at the Syracuse vs. Georgtown game.
  4. Thursday, 2/24/11

    by , February 24th, 2011 at 02:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    With Fins
    4 x
    50 Forearm Sculling -
    50 High Hand/Straight Arm Recovery -
    4 x 25/10sr Strong
    - did some of this with the snorkel.

    Swim Set #1: Swims with 5 - 10sr (500)
    25 Fly
    25 Fly, 50 Bk
    25 Fly, 50 Bk, 75 Brst
    25 Fly, 50 Bk, 75 Brst, 100 Free
    - No times on this. mostly kept with 10 sr except after the breast - took 15-20 after those.

    Set #2: Kick & Swim - Choice - No fins (1200)
    - all kicking was flutter on back, swim was
    - all free except for the last 4 25's were back
    Kick 1 x 100/2:00 AFAP - 1:52
    Swim 1 x 200/3:15 smooth - 2:45
    Kick 1 x 100/2:00 AFAP - 1:45
    Swim 2 x 100/1:40 smooth - 1:20±
    Kick 1 x 100/2:00 AFAP - 1:44
    Swim 4 x 50/1:00 smooth - 40±
    Kick 1 x 100/2:00 AFAP - <1:42
    Swim 8 x 25/30 smooth - 18-20

    Set #3: Free or Back Swim with Fins (400)
    8 x 50/10sr
    40 yd Free or Back - 10 yd Fly
    - was around 40-45 on these, alternated back and free

    Cool down
    100 easy

    Total: 3000 yards

    Updated February 24th, 2011 at 04:35 PM by poolraat

  5. Sarasota Y Sharks Masters 5:30 AM Workout -02/25/11

    by , February 24th, 2011 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    4 X 150 2:30 2:15
    Twice. Round 1 intervals left, 2 right.

    1 X 200 Kick

    $$Meet swimmers warm down$$

    8 X 50 kick 1:00

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 X 100 stroke(choice/no free) 2:00
    Four rounds. Total 12 100's.

    1 X 300 4:15 4:00
    1 X 200 2:50 2:40
    1 X 100 1:25 1:20
    4 X 50 :40 :40 or :35
    Twice through. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Thursday, Feb. 24, 2011 5:00am

    by , February 24th, 2011 at 01:44 PM (Fast Food Makes for Fast Swimming!)
    Got to swim for an hour and a half today, which is a bonus, but that is only because I got to miss the first half of work to go to the dentist at 7:00am to fix a bunch of teeth (8 to be exact) I'm okay though, just on the NO FOOD diet till my mouth gets un-numb!!
    I'm following my pattern of the week and today looks like 150s

    200 Free
    100 Kick
    200 Pull
    100 Fly Drill

    4 x 150 Free @ 2:10
    4 x 150 Free @ 2:05
    4 x 150 Free Pull @ (1 each: 2:00, 1:55, 1:50, 1:45) pretty much held them all around 1:43/1:44
    4 x 150 IM @ 2:15
    --1) 75 Fly, 25 back, breast, free
    --2) 25 Fly, 75 Back, 25, breast, free
    --3) 25 Fly, 25 Back, 75 Breast, 25 Free
    --4) 25 Fly, 25 Back, 25 Breast, 75 Free

    20 x 25 Kick w/ board @ :30

    5 x 100 Back @ 1:30 (held 1:18/1:19)

    200 EZ

    As I was finishing the cooldown, I thought lets give a 100 free fast for time to see how I feel after 4000 yards

    100 Free FAST from push: Went a :57 !!!
    I like it!!
    ***(Ande, Speedo, and others...I dedicate this one 100 Fast to you guys)

    another 200 EZ and out
    4500 Yards
  7. Slowly Getting Back into the Swim of Things

    by , February 24th, 2011 at 01:37 PM (Year Three: The Road Back)
    Today's workout wasn't nearly as bad as yesterday's for me. Here's what we did:

    400 Warm-Up
    12 x 50 Kick on 1:10, 1>4, 5>8, 9>12
    1 x 5:00 Kick for Distance (got 250 yds)
    1 x 100 Free Easy on 1:45
    10 x 25 Free Power Stroke on :30
    1 x 50 Easy
    10 x 50 Free on 1:00 Hold best average (held :39-:40)
    1 x 50 Pull on :50
    1 x 100 Pull on 1:40
    1 x 150 Pull on 2:30
    1 x 200 Pull on 3:20
    1 x 200 Pull on 3:20
    1 x 150 Pull on 2:30
    1 x 100 Pull on 1:40
    1 x 50 Pull on :50
    250 Cool-Down
    Total Yards - 3400

    1. While I would have liked to hold better than :39-:40 on 10x50 set, it was not as bad as it could have been. I have "dead legs" again right now and the all-out kicking for distance only enhanced the deadened feeling during the 50's. But... I've also been a lot worse and I fully expect the times will get faster again as I recover from all the doubles and huge yardage from earlier this month.
    2. I made all the pull intervals and didn't give up even when my arms started burning during the 200's. The "old" me would have switched to fins when my shoulders started to hurt and simply kicked the rest of the set. The "new" me hung in there. Each time I don't quit, it gets easier to persevere and get through sets as written. YAY for me!

    On a totally different note, my oldest daughter just met with her high school counselor and registered for her freshman classes. I don't feel old enough to have a daughter in high school....

    Tennis match tonight.... haven't picked up a racket in a couple of months. But, it was play or make the team forfeit and I didn't want to do that. Hopefully, it will be fine - as the match starts AFTER I typically am ready for bed.

    Enjoy your day!
  8. MATT Thursday Workout

    by , February 24th, 2011 at 09:20 AM (Pete's swim blog)

    400 Warm up

    8x100 Up/Down Fly - 1:30 (:10)
    4x100 Up/Down Fly - 1:40 (:10)

    50 Easy

    8x50 Easy/Hard IM Order - 1:00
    8x100 Up/down Kick - 1:40 (:05)
    8x50 Easy/Hard Free - :50

    50 Easy

    200 Free - 3:00
    4x100 Up/Down Back - 1:40 (:10)
    4x100 Up/Down Breast - 1:40 (:10)

    150 Cool down

    (4450 Total)

    Worked up to 50 fly on the Up/Down and then fell apart. Once we went to 1:40 I was able to get back up to 75 fly. Breast stroke felt great! Held under 1:30 with no problems at all. Changes have made a huge difference.
    Swim Workouts
  9. Who let the old lady in?

    by , February 24th, 2011 at 07:33 AM (Mixing it up this year)
    The old lady I am refering to is actually ME. I felt sooooo sore and old and decrepid today. Barely able to move yet by the end not too bad.

    I was going to do the 200's on 3:00 or 3:15 but I could even make the first one so I settled for 3:30. But I do have to say even when I feel bad I still push.

    I have a 12 year old swimmer who has been really lazy lately and is having issues with her younger brother (9) beating her because he is working harded.

    Last night she comes in with a jammed finger and can't swim. It is 2 days before states. We all think she is just milking it not to have to practice so when I told her if she couldn't dive in due to the pain I would replace her on the relay she was torn.

    Her mom will take her to the doctor today for an X-Ray and an official verdict so that we can make a decision if she will swim. If she magically gets 100% I will still bring my backup swimmer for one of the relays since this girl is putting us thru all of this. The other 3 have worked so hard.

    1000 Free as 200swim/pull/swim/kick/swim
    500 Free kick w/fins & board
    500 Back kick w/fins
    5x200@3:30 w/paddles & bouy as 100 free/100 back went 3:15, 3:07, 3:03, 2:56, 2:51
    500 Free easy every 3rd lap 1 arm fly to loosen back

    Total 3500 yards
  10. I throw my hands up in the air sometimes saying AYO

    by , February 23rd, 2011 at 08:29 PM (Swimming, Life, and Other Stuff!)
    Gotta let go.
    I wanna celebrate and live my life
    saying AYO
    Baby let's go!
    Taio Cruz "Dynamite" is the #1 requested workout song in my PE classes this month. I am thankful there are no cuss words in the lyrics!

    Solo swim tonight @ the MOnon:

    **200 Freestyle / 200 Pull Free / 200 Kick / 200 Drill / 200 Dorkel / 200 IM all @ warm-up intensity

    **10 X 125 freestyle @ 2:10 interval
    I felt comfy and stretched.

    **10 X 50 mixed kick @ 1:00

    **8 X 75 @ 1:30 1-4>IM Roll, 5-8>Freestyle.

    3,550 scy

    I learned today that there will be a new master's swim team starting at the Monon Center. The tentative schedule is M-W-F 5:30 a.m., Tue-Thurs 8:00-9:00 pm, Sun. a 2 hour block in the morning. There will be on-deck coaching and other training perks included. It sounds wonderful and so very close to my home and general path of existence. The only problem is "I love being a NASTI!" I think it's a little expensive too; I would pay $28.00 per month Monon membership (Carmel-Clay Teachers discount) + $45.00 per month for coaching fees. $73.00 a month seems high to me. Am I spoiled or is this a fairly premium price for swim team?
  11. 2/23/11

    by , February 23rd, 2011 at 06:51 PM (The Labours of SwimStud)
    Nothing too exciting to write of late been working out but not felt like blogging.


    Warm Up
    600 FR
    10 x 50 K 1:30
    4 x 50 Fly 1:30
    100 EZ

    6 x 200 FR 3:15 moderate /fast adding a fast 50 each 200 start and end with 200 Mod.

    4 x 50 o pull e drill
    2 x 100 BK

    500 Fin kick FR/FL by 25s

    5 x 100 EZ

    NEM in 3 weeks
    100 BR
    50 FR
    200 FR
    50 BR
    May add a relay or two in there.
  12. Wed., Feb. 23

    by , February 23rd, 2011 at 06:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    900 various

    Main Sets:

    20 x 25 easy speed shooters w/fins @ :35 or so

    50 EZ

    4 (4 x 50 drill) @ 1:00 or so
    4 of each stroke
    did all sorts of drills -- 6 kick switch, chest press fly, hesitation drill, russian breast drill, human drill

    200 back easy
    100 free easy

    Total: 2550



    Today I did the recovery workout I should have done yesterday. My legs are still suffering from DOMs. Upon reflection, I think this may have something to do with the amount of time I've spent on the indoor bike the last 10 days. I hadn't cycled in ages since I started yoga and when you do anything new ... ouch.

    It was uncommonly uncrowded for the noon swim at OakMarr. Had my own lane in the deep end. There was a very fast dude swimming right next to me doing one of my staple sets -- 20 x 25, alternate easy speed fly and easy free. (See That Guy, a smilie.) Also saw one of my old teammates who's trying to come back from a shoulder problem. Hi Sue! (She's a lurker.) But no Speedo, and I see he appeared to skip morning practice. No doubt this afternoon he was too busy responding to blog comments to exercise.

    Since at the moment, I'm a non-runner, I gave all my winter running clothes to Mini Fort who is using them for rowing. (This negated a proposed shopping spree where she apparently anticipated spending "jillions" of dollars.) Right now, she's rowing in the bow pair with Fort Son's GF on the varsity 8, which is good because our HS has excellent girl rowers (4 of whom placed 1st in various events at the Mid-Atlantic Champs). Mini is by far the smallest rower at 5'4" and one of only 2 lightweights on that boat (assuming she stays there). When her group was taking their boat to the water, her pair said "I hate you at this moment" because she can't really help carry the boat. hahaha

    And it looks like Mr Fort and I will be taking Fort Son up to Dartmouth the weekend of May 7-8 to meet and practice with the team. Should be exciting for him, and I think he'll be staying with a freshman. I'm hoping the weather will be pleasant, though Mr. Fort said that when he rowed there in May, it snowed. Noooo. I'm officially over winter.

    Going to the gym and to ART tomorrow. I'm going to focus primarily on upper body work and lighten the weight because I am a wuss.

    Updated February 23rd, 2011 at 06:48 PM by The Fortress

    Swim Workouts
  13. Wednesday, 2/23/11

    by , February 23rd, 2011 at 04:40 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 Swim
    - free and back
    400 IM Drill
    6 x 50/1:00 (15 – 20 – 15)
    - 1,4 fly; 2,5 back; 3,6 free

    Sprint Set (1900)
    Kick 4 x 300/30sr
    1 & 2 No Fins; 3 & 4 With Fins
    - #1 flutter on back; #2 flutter w/board and snorkel
    - #3 flutter on side w/snorkel; #4 dolphin on back

    20 x 50/1:00
    Every 4th FAST
    1 – 12 No Fins
    - #4 fly = 36; #8 back = 38; #12 free = 33
    13 – 20 With Fins
    - #16 back = 33; #20 free = :31

    Cool down
    100 easy
    Total: 3000 yards
  14. Back to Sprinting....

    by , February 23rd, 2011 at 02:44 PM (Year Three: The Road Back)
    Even though it's still February, I'm on track to hit my fitness challenge goal. So... I swam the sprinting workout instead of not going as hard, but doubling distances. Unfortunately, the entire practice just felt off for me. My arms and legs ached and I felt like I was simply spinning my arms, instead of grabbing the water. While I managed to do 5 all-out 100's holding 1:11-1:12, I was hoping for more. Not sure why exactly, since my best ever time off the blocks at a meet is 1:07.99. That said, 1:11 off the wall isn't too bad. But... I was still disappointed and wanting more - or at least having these times without them hurting SOOOOO badly. Oh well. tomorrow is another day. As for today, this is what we did:

    400 Warm-Up
    8 x 50 Kick on 1:00
    8 x 50 Drill/Swim on 1:00
    16 x 25 Free (hard/ez, ez/hard) on :30
    5 x 100 Free ALL OUT on 6:00
    4 x 100 Free Recoveries between all out tries
    500 Cool-Down
    Total Yards - 2800

    Hoping tomorrow is a better day....
  15. FAST FRI on Wed Feb 23th, 2011

    by , February 23rd, 2011 at 12:18 PM (Ande's Swimming Blog)
    FAST FRI on Wed Feb 23th, 2011

    The 2011 Big 12 Men's & Womens Swimming and Diving Championships begin today and end on Sat Feb 26 at the
    UT Swim Center where I train

    trying to figure out where to train Th & Fr

    info arrived for the
    2011 South Central Zone SCY Championships
    Fri April 1 - 3, 2011 at the
    Josh Davis Natatorium in
    San Antonio, TX

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY diving well & Center course
    5:30 to 7:00 dove in around 5:35is
    trained with Mike, Kelly, & James Fike,
    beside marcio, Tyler, todd, Max, Brandon & Amy
    wore FS PRO legs

    we started in the diving well with NO Blocks

    swam easy free, board said swim till 6:45

    Main SET:

    fast in heats, from a dive
    (there were 4 heats)

    25 fly went 10

    50 fr went 23

    75 fr went 37

    100 fr went 51.9 (50 2 b k, 50 6 b k)

    1000 free easy

    fast in heats (there were 4 heats)

    25 fly went 10

    50 fr went 24

    75 fr went 39

    100 fr went 51.9

    assigned 1000 free
    did around 400??

    Moved to Main Pool with blocks

    skipped the 25

    skipped the 50

    skipped the 75

    to rest up for the:

    100 fr fast
    Tyler raced beside me
    whitney said I was out in 23
    went 49.8

    100 easy

    25 fl
    whitney timed
    went 10.2

    25 easy

    Next meets are:

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

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -02/24/11

    by , February 23rd, 2011 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    6 X 25 fast :30
    1 X 50 easy 1:00
    Three times through

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    1 X 50 @ 100% 1:45
    Four rounds.
    50 @ 100% off the blocks on rounds 1 &2.

    7 x 200 free
    1-4 on 3:00
    5-7 on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Wednesday, Feb. 23, 2011 5:00am

    by , February 23rd, 2011 at 11:27 AM (Fast Food Makes for Fast Swimming!)
    I figure on Monday I did 50s, Tuesday I did 75s, so that means this is a day for 100s. I hope this trend doesn't continue too much further, if you know what I mean!!!

    Warmup was the first few 100s

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free Pull @ 1:20
    5 x 100 Free Pull @ 1:15
    5 x 1........ wait a minute... I didn't continue the set...just wanted to stay aerobic.

    5 x 100 Build 100 Fly @ 1:40
    --1) 100 Free
    --2) 25 Fly, 75 Free
    --3) 50 Fly, 50 Free
    --4) 75 Fly, 25 Free
    --5) 100 Fly (did 1:11 and it was tough)

    hopped in a lane next to me to swim with 2 others (they did 100IMs, I did 150s) I was almost catching the one girl during my last 50 of breast on each one, but couldn't quite get her.
    4 x 150 IM w/ no free @ 2:30
    3100 Yards
  18. MATT Wednesday Workout - Fly Day

    by , February 23rd, 2011 at 09:23 AM (Pete's swim blog)

    400 Warm-up

    2 x through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly - 1:00
    * 50 Free - 1:00
    * 400 IM - 7:00

    100 Easy

    200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    175 Fly - 3:00
    175 Free - 2:30

    50 Easy

    10 x 50 Free - :45

    200 IM Timed (2:43)

    200 Easy Fly cool down

    (3400 Total)

    We have about 65 workouts we rotate through each day. Since we don't have a coach on deck, this works really well. We don't spend 15 minutes debating what we are going to do... we just do the next workout. Some workouts are more memorable that others for different reasons. This one sticks out because of all the fly and the pain that goes along with that. That's a good thing because these workouts tend to be milestones for me. I remember what I did the prevoius time a lot easier and I can guage my progress. Two years ago when I first started I thought the team was nuts for just trying something like this. I mostly did freestyle and mixed in fly where I could. For a while, whenever I saw this workout, I'd sigh, get out of the pool and go retrieve my fins. A few months ago, I started making the splits by removing my drag suit. Today, I was determined to make the splits with my drag suit on... and I did. The 175 fly was the only split I was in any danger of missing but I managed with a few seconds to spare. Its amazing the progress that can be made with persistence and a supportive team behind you.
    Swim Workouts
  19. Tired arms today

    by , February 23rd, 2011 at 08:35 AM (Workout Swimmer)
    Boy are my arms tired. I'm not used to putting in all this yardage - and three days in a row. I think it's the transition to LCM that's really making it hard on the shoulders. Had to use fins on the last bit of the workout & almost wimped out & didn't finish it!!

    400 free
    2 x 200 kick
    100 EZ
    4 x 150 IM no free
    100 EZ pull no paddles
    10 x 200, first 4 w/ pullbouy, no paddles, next 4 swim, last two with zoomers.
    400 EZ alternating breast, back & free

    Total: 4000

    Found out yesterday at work that we aren't going to Nigeria until probably May, due to the political climate - so I'm going to get online & enter the Atlanta meet before I lose my nerve!! Maybe I'll even meet some of the people I visit with on the Forum! If I have the courage to actually talk to people.
  20. What evil was I thinking

    by , February 23rd, 2011 at 07:23 AM (Mixing it up this year)
    If I use the word evil you know I mean breaststroke. Boy did I work on it today. Felt good for all of it.

    10x100@1:45 Free
    500 Breast kick w/brfins worked this
    10x50@1:00 Breast pull w/fins use dolphin motion but not a deliberate kick worked these
    10x100@1:30 Free w/paddles & bouy held 1:25's relaxed
    500 Free easy every 3rd lap strong Breast

    Total 3500 yards