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  1. FAST Fri Oct 15th, 2010

    by , October 15th, 2010 at 11:55 AM (Ande's Swimming Blog)
    Fri Oct 15th, 2010

    Whitney Coached
    6:30 to 8:00
    UT Swim Center diving well
    dove in at 6:50
    swam with mike
    beside doug, nate, tyler & marcio

    15 min choice


    5 x 100 fr on 2:00 best ave
    held 1:02's & 3's

    1:00 extra rest

    assigned 500 fr fast
    add up 100 times then add 12 sec
    so I should have gone around 5:27ish
    did 450 fr
    skipped a 50 at the 150
    pool was warm and felt sort of light headed so I took a break

    300 easy

    4 x 50 fr on 1:00 best ave
    held 30's & 1's

    1:00 extra rest

    200 fr fast
    went 2:00
    breathed a big gulp of water after the 125 as I passed mike

    200 easy

    4 x 25 fr on 1:00 best ave
    held 14's

    1:00 extra rest

    100 fr fast
    went 54

    100 easy

    assigned 500 fr
    did skipped it and visited with Eddie Reese

    thinking about swimming at noon
    there's a meet at the swim center this weekend
    so the pool will be set up for double scy courses like it was for 2008 nats
  2. Being flexible

    This morning I went up to Riverbank State Parkís pool for a solo workout. Since Riverbankís morning hours are generally uncrowded, my primary goal was to get in some short speed work (LC 50s done as 25 sprint/25 easy), and my secondary goal was to work on my breaststroke technique. However, when I got there I found two of my favorite open-water swimmers doing a workout. They were in the middle of long set and asked me to join in, so since the opportunity presented itself I decided to change my goal for the day to getting in some good hard aerobic swimming. Hereís what I did:

    300 LC warmup

    2 x 300 FR

    4 x 200 FR

    5 x 100 @, odds IM, evens FR

    500 warmdown

    We did the FR swims on 1:30-base intervals, and I made most but not all of these, although I had to use paddles to do it. I think the IMs at the end might have been added in especially for me, because Iíve never seen these swimmers do IM before. We were initially going to do them on the 1:35, but that proved too fast. During the whole set, I felt a little like an 8U who was getting to swim with the big kids and struggling mightily to keep up. We had a lane to ourselves for the whole time, so that was really nice.

    So Iíll figure out another time to get in some sprinting and technique work. It felt worth changing my plans 180 degrees in order to swim with friends today.

    Tomorrow looks cool and very windy, so Iíll probably go to the AGUA LC workout rather than heading out to the beach. (Itís also the Ederle swim day, and a lot of the CIBBOWS gang will be swimming or crewing, so Iím not sure I would have anyone to swim with even if I went.) Iím definitely going to the beach on Sunday, and have already lined up a partner to swim the 5K loop with.

    Happy weekend everyone!
  3. 10/15 Practice

    by , October 15th, 2010 at 10:37 AM (Random Nonsense)
    Felt very sloppy during practice, was very groggy when I woke up and thought my knees were going to buckle walking out to the kitchen. Slept really well, but spent a lot of time worrying about logistics problems (aka nothing serious) recently, so maybe that plus fall allergies and the recent illness might explain it? No idea, but health is very good.

    Warm up
    - 200 free
    - 100 kick
    - 200 back
    Main Set
    - 4x100 ez/fast on 1:20
    - 50 free wall clock 24.xx (4 people raced today)
    -- LW started up and watched our times.
    Main Set continued
    - 200 pull
    - 4x100 back/free on 1:30
    - 300 pull
    - 4x100 fast/ez on 1:20
    - 300 pull
    - 4x100 fast on 1:20* (1:08, 1:07, 1:05, 1:04)
    Cool Down
    - 200 back ez

    * Was supposed to be long rest, but since my stroke felt very disconnected all practice, I wanted to just try to hold it together and stay under 1:10. Things started to come together during this set.
  4. Punishment for missing a day

    by , October 15th, 2010 at 09:53 AM (Mixing it up this year)
    Actually I enjoy doing the 500 Fly so it is not really punishment for me.

    50,100,150,200,200,150,100,50@:15 Free
    500 Free kick w/fins every 3rd 25 mod
    500 Fly w/fins in 8:27
    500 Free kick w/fins easy
    2x400@7:00 Free w/paddles & bouy in 6:21, 6:19
    200 Free Easy

    Total 3500 meters
  5. Could not get up this morning

    by , October 14th, 2010 at 09:45 PM (Mixing it up this year)
    After a go-live gone bad last night I was working from 8p-midnight. I just needed sleep more. Then today didn't get any better at all. Someone turned the server on that was causing us issues last night so for an hour and 1/2 my boss and I tried to bring things back up as fast as it would go down.

    I'M TIRED!!!!!! I'll swim tomorrow and I may have to do a 500 FLY! I shall see how I feel in the morning.
  6. Choices and goals

    I swam a lovely scy workout with Team New York Aquatics this morning. I hadnít swum with this group in a while, not since early summer, I think. Although I had affiliated myself with another NYC team (Asphalt Green) last spring, I hadnít really intended to switch teams, just add one. As it worked out, the pool where I mostly swim with Team New York had multiple problems and closings over the summer and early fall, plus I got enamored with swimming morning LC workouts at Asphalt Green over the summer, so I never made it back to TNYA practices until now. That was far too long a break from my old team, and I felt grateful and happy to be swimming with my old familiar lanemates again.

    Hereís what we did:

    700 warmup

    8 x 125 FR @ 2:05, last 25 of each swim with 1 breath [I did bilateral breathing instead on the 1st 4, and BK on the 2nd 4.]

    300 FR @ 4:20
    2 x 200 IM @ 3:20
    3 x 100 FR, desc., @ 1:30
    4 x 50 K @ :55
    :30 rest [We actually took nearer 2:00]
    2 x 200 IM @ 3:20
    3 x 100 FR, desc., @ 1:30
    4 x 50 K @ :60
    :30 rest [I think we took 1:30 this round]
    3 x 100 FR, desc. @ 1:30
    4 x 50 K @ :60
    [I warmed down some during this last roundóI was pretty cooked.]

    50 FL with Hannah
    50 final warmdown

    I went out to breakfast at Whole Foods with the gang afterwards.

    One thing I was pondering this morning was the swimming choices I have, and what I should do with them. Iím really lucky to live in an area where there are multiple teams to swim with and pools to swim at. Each has its own positives and negatives, and sometimes I get frustrated that I canít find everything I wantónice facilities, convenient location and practice times, uncrowded lanes, good coaching, cooperative lanemates, supportive teammates, and a critical mass of other meet swimmersóall in one place. I tend to be happier when I rotate among various pools and programs and focus on taking advantage of the positives of each.

    And that works better when I actually have goals for what Iím trying to get out of each practice, so that I can match up goals and venues that will work well together. I had a fantasy that I could back off on some of the daily focus and goal setting this fall, since Iím doing limited meet swimming. I planned to do enough pool workouts to stay in shape for my weekend open-water outings, and figured if that was my only goal, I could just show up at Asphalt Green practices and swim through them without giving it much thought. But that hasnít worked out so well. That approach has left me feeling unmotivated about going to practices in the first place and about navigating lane issues once Iím there. So enough of the lazy mindless swimming, and more thinking about what I want to achieve from each workout!

    My other realization is that I probably need to include socializing and enjoying my swim buddies as part of my weekly goal planning. They are one of the reasons I value swimming, so I should make finding time for them a priority. The fact that I was feeling a need for a break from having workout goals this fall indicates that they had maybe gotten a bit antiseptic and overly focused. Itís ok to have a workout or two each week where one of the main objects is to enjoy being with others. Doing the TNYA workouts where there are group breakfasts afterwards or making swim dates with friends for open-water or pool workouts is something I should do more of, because they always make me feel so happy and excited about swimming afterwards.

    Addendum: I almost forgot--I debuted a new swim suit this week. Here it is:

    I'm very happy with this suit--it's very soft feeling and stretchy even though it's polyester, and it fits well. I like it so much that I've ordered another one in the Dolfin Urban Uglies line:

    Updated October 14th, 2010 at 08:45 PM by swimsuit addict (swimsuits added!)

  7. Swim, Oct. 14

    by , October 14th, 2010 at 06:38 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Transition/Technique Work:

    12 x 25 free w/dorkel (no fins) emphasizing kick

    I foresee a long transition period if I ever want to use this device. I'm not adept with it at all, and it precipitated some coughing fits. Here are some tips on how to use the dorkel: I think it would be quite helpful to me in freestyle. Breathing is really somewhat incidental for the 50 free. And I feel like it really does help you concentrate on form and kicking.

    8 x 50 @ 1:00
    odds = Estonian breast drill
    evens = breast pull w/buoy, done as 25 fast + 25 easy

    5 x (4 x 25 w/fins)
    25 twirling shooter + 25 twirling shooter + 25 EZ + 25 EZ speed fly

    (My fly didn't feel quite as foreign today)

    50 EZ

    RA CNS Stimulation Set (from Swimmer mag):

    3 x (5 x 50 (no fins) + 50 EZ)

    1st 5 = freestyle
    6-7-8-9-10 fast strokes and then cruise the rest

    2nd 5 = dolphin kick on belly
    8-9-10-11-12 fast kicks and then cruise the rest free

    3rd 5 = freestyle
    6-7-8-9-10 fast strokes and then cruise the rest

    150 EZ

    Total: 2750



    I am beyond frustrated with the lingering effects of bronchitis. Cough is just not under control, and keeping me up at night. It really takes a long time for me to kick this stuff; it just LINGERS.

    I've decided that PRP to the foot is harder to recover from than PRP to the shoulder. I could always swim fairly well a couple days after, but my foot is still sore. Guess it's cuz I'm always walking with the darn thing ...

    I'm off to senior night for cross country. Kinda bummed my senior isn't racing tonight. But they aren't "racing" in this quad meet anyway -- just doing some pace work to get ready for a big invitational on Saturday. Edit: Chatted with the AD a bit after the race. He said, despite having to automatically impose a 2 race suspension, that FortSon was a "rock star," "stood up," acted "honorably" and that he would tell him "well done" at graduation.

    My vids from the 50 back/50 fly combo at the Sprint Classic last year are here: I entered slower times this year in view of the bronchitis, lack of speed suit and being generally less ready. I had these same factors at play at the Albatross meet and I was about 1.5 seconds off my PRs in the two 50s there. Haven't seen a psych sheet yet. I'm curious about attendance.

    I'm still going to try to train hard and well the next couple months even though I'm feeling less motivated. I want to be ready to go when I AARP up.

    Updated October 14th, 2010 at 11:26 PM by The Fortress

    Swim Workouts
  8. A QUICK 4300




    300 CHOICE

    2 X 25 KICK @30
    3 X 50 @ 45 FREE
    50 KICK @ 60
    3 X 100 @1:30 25BACK/50FR/25BACK
    100 KICK @ 2:00
    3 X 150 @ 2:05 FREE
    150 KICK @2:45
    3 X 200 @ 3:00 100FR/100BACK
    150 KICK @2:45
    3 X 250 @ 3:15 FREE
    150 KICK @2:45
    3 X 300 @ 4:30 100IM/100BACK/100FR

    200 W/D


  9. Sarasota Y Sharks Masters 5:30 AM Workout -10/15/10

    by , October 14th, 2010 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 descend 1-4 1:00 :50
    Twice through. Round 1 intervals left, 2 right.

    2 X 200 kick 4:00
    2 X 100 kick 2;10
    4 X 75 kick 1:40

    1 X 200 free 3:00
    3 X 100 stroke 2:00
    1 X 200 free 3:00
    4 X 75 stroke 1:30
    1 X 200 free 3:00
    6 X 50 stroke 1:00

    4 X 25 fast :30
    1 X 50 fast 1:00
    1 X 50 easy 2:00
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Thursday, 10/14/10

    by , October 14th, 2010 at 12:38 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    400 Swim - 200 free/200 back
    300 drill (did 150 free drills/150 back drills)
    3 x 100/1:45 build (did back on these, went 1:32Ī)

    Main Set (2200)
    4 x 300 Kick/30sr - 1 & 2 No Fins, 3 & 4 with Fins
    (#1 with on sides with snorkel, #2 on back - 5:50, #3 flutter w/board - 4:30, #4 on back - 4:30)

    20 x 50/10 - 15sr
    Every 4th Fast
    1 - 10 No Fins
    11 - 20 With Fins
    (did these in groups of 4, as 4 free-4 back-...
    (fast free was 31-33 other free around 37-40; fast back was 35-37, other around 42-45)

    Warm down
    100 easy

    Total: 3300 yards
  11. Cold water

    by , October 14th, 2010 at 12:01 PM (My non-workout blog and random thoughts)
    I haven't posted in several months but it's not because I've stopped swimming. It's been on the back of my mind but pretty low priority.

    I went to 2010 LCM Nats in Puerto Rico and had a great time. The pool was fast, deep and beautiful. If you didn't get to go, well, hopefully they will have another meet. It was worth the dime! Also went to a bioluminescent bay in Vieques that was beyond words. Check out the photos ( I thought they were fake but - well, you have to experience it yourself. It was so, so, so, very cool.

    Cold water: so NMSU converted back to short course yards about a month ago. I'm an early bird (fewer people, clean locker room, showers, etc) but it is cold and dark. This morning, one of the lifeguards told me that the temperature of the water had dropped to 79f. Now normally, I'm pretty hardy about cold air, cold water and cold shoulders but this morning, I couldn't bring myself to jump in. I stood on the deck for minutes thinking that I could just go take a warm shower and go to work.

    I finally screwed up my resolve, tied my suit and jumped in. And it was not that cold!!!

    My workout main set was 4 x 400 (IM, backstroke) with an emphasis on feeling the water and keeping my core straight.

    See you in the water! (Cold or not).
  12. Th Oct 14, 2010

    by , October 14th, 2010 at 11:48 AM (Ande's Swimming Blog)
    Th Oct 14, 2010

    Whitney Coached
    6:30 to 8:00
    UT Swim Center main pool
    dove in at 6:50
    swam with james doug and amy
    beside mike, tyler chris & kevin

    missed warm up


    4 x 100 fr on 1:25
    3 x 100 fr on 1:20
    2 x 100 fr on 1:15
    1 x 100 fr on 1:10

    1 x 100 fr on 1:20
    2 x 100 fr on 1:15
    3 x 100 fr on 1:10
    4 x 100 fr on 1:05

    assigned 1000 fr
    did 10 x 50 fr 5 SDKs off each wall

    assigned 8 x 125 with fins
    did 8 x 100 k on 1:40ish
    Swim Workouts
  13. Back to Coaching

    by , October 13th, 2010 at 09:37 PM (Adventures in Swimming)
    I'll be coaching 3 days a week now.
    We found a coach for our Saturday workouts.
    So I get to swim one day with the team.

    Coached the Sharks
    I swam this after work.

    Warm Up
    300 Swim
    200 Kick
    200 Pull

    Set 1
    25 Kick :05r
    25 Drill :05r
    25 Build :05r
    Repeat 4 times

    Set 2
    All Swim
    1 x 400
    2 x 200
    4 x 100
    8 x 50

    All of these swims are to be set on a base
    of about 5-7 secs rest for a 50 so.... if you can
    swim a 50 on about :35 use :40 (I used :45)

    400 on 5:20
    200's on 2:40
    100's on 1:20
    50's on :40

    16 x 25 on a ez interval..
    odd ez, even build to sprint

    200 Warm down

    One lane even did the 25's on :20
    I love it when they make it harder than
    what I give them.

    I swam at the Y after work.
    I had the pool to myself for about 40 min. then the
    y's swim team had practice.
    I think they had at least 6 swimmers in a lane.
    It was like open water swimming :-)
  14. Wednesday, 10/13/10

    by , October 13th, 2010 at 07:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm Ė up
    200 swim free & back
    50 drill Ė 50 scull Ė 50 pull Ė 50 kick
    3 x 100/1:30 free (1:20Ī)
    8 x 25/30 1 Ė sprint, 2 Ė 6 fast kicks on break out, 3 Ė fast kicks into wall, 4 Ė sprint
    (1-4 back, 5-8 free)

    Dolphin: 20 x 25/40 strong effort Ė may use fins
    (I used my monofin and snorkel on #1-12, times were Ī17, did 13-20 on back with monofin with at least half of each 25 underwater. times were the same as above)

    8 x 25/45: 25 fast from dive - 25 easy
    (IM order on sprints, fly <15, back <18, breast <20, free <15)

    2 x 50 front scull/10sr w/2 underwater pullouts off walls
    2 x 50 breast pull w/bouy, paddle/10 sr
    2 x 50 with fins Ė 1 brst pull flutter Ė 1 brst pull dolphin/10 sr
    2 x 50 breast @1:15, times were 50 & 48

    800 continuous
    (did 400 free with paddles and buoy, 400 back with buoy only)

    Total: 2800 yards
  15. Baby Steps, Oct. 13

    by , October 13th, 2010 at 05:45 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Set:

    I used the structure of Chris' main set today. But I knew right away after getting in the water that I was not going to go fast. (As much as I'd like to swim faster faster and get better faster, it seems like I'm going to need a full 2 weeks).

    1 x 200 free w/paddles @ 3:00
    2 x 100 fly kick w/fins @ 2:00, last 25 UW
    4 x 50 360 fly drills @ 1:00
    (A swimmer asked me if I was doing these for strength or flexibility; I said neither.)

    1 x 200 free w/paddles @ 3:00
    2 x 100 back kick w/fins @ 2:00, 1 & 3rd 25s UW
    4 x 50 back w/fins @ 200 pace @ 1:00 (went 30-31, not really 200 pace)

    1 x 200 free w/paddles @ 3:00
    2 x 100 breast pull @ whatever
    4 x 50 breast @ 1:00
    odds = fast w/fins (30, 31)
    evens = EZ

    1 x 200 free w/paddles
    2 x 100 flutter kick w/board @ 2:00
    4 x 50 free, no interval, done as 25 AFAP + 25 EZ

    100 EZ

    Total: 3100



    Still coughing a lot and feeling sub par. But marginally better than yesterday. Trying to get good sleep. At least I could attempt to swim fast a wee bit today, though most of the workout was technique based. Since I am swimming so slow, this would probably be a good time to get out the dread dorkel.

    Got yelled at by a lap swimmer today because I didn't see him when I was doing one of the 200 frees. Well, no, I don't generally tend to look up on deck. Couldn't he just have stuck a hand or kick board in the water rather than yelling at me?

    Had a nice chat with one of the Machine coaches, who also coaches their masters group. He and a quite a few of his swimmers are competing in the Sprint Classic next Saturday. He was definitely trying to shame me into swimming. And I will, so long as I feel well. (I won't expect anything too great based on my Albatross meet results last March coming after the flu.) Unfortunately, Coach Cheryl says tech suits are out for the unofficial 25s because they "are being judged by officials." Not sure I follow that logic, but that's fine.

    Now I need to get back to the gym ...

    I have a rare slow night of driving kids around.

    Updated October 13th, 2010 at 09:09 PM by The Fortress

    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/14/10

    by , October 13th, 2010 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 400 negative split

    4 X{4 X 50 :40 :45 :50 :55
    intervals for round 1 left(:40) 2(:45) etc
    Descend each round 1-4, make sure #4 is fast.

    2 X 200 kick 4:00

    1 X 100 moderate 1:50
    4 X 25 sprint kick :50
    1 X 100 moderate 1:50
    4 X 25 sprint :50
    Three rounds, short break between each.

    3 X 75 moderate 1:30
    1 X 100 from the blocks @ race pace
    Two times

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Sink Or Swim Classic Premeet Prep

    Those of you who talk with me on the forums have probably seen my signature promoting the Libertyville Masters Sink or Swim Classic in Vernon Hills Illinois. Those of you who know me REALLY well (and now everyone) will know that I will be wearing this brief during the meet:

    To all of you who think that this is ridiculous - YOU'RE WELCOME, I've now opened your mind.
    To all of you who believe that this is awesome and classy - THANK YOU.

    Fun Fact: All summer I swam SCM at Vernon Hill High School - the very pool where this meet will be held. Since September we have been swimming SCY.

    I decided to sign up for as many events as I could - including relays for this meet. It's going to be a blast and I figure "Why not? I don't plan on winning anything - I just plan on pushing myself through this and making it a fun time."

    Events And Goals
    400m Free
    So I decided I wanted my first swim of the day to be the longest swim of the meet. I plan on using this event as a double whammy.
    1) It'll be a PR. No matter what.
    2) It'll be a great warm up before the 50 free which is my next event.
    My goal for this event is to swim it in 7:00. That will be an average 100 around 1:45
    It seems like this might be an easy goal for many of you, but its hard to say for me since I'm so used to swimming SCY, I come in around 1:30-1:35 on the 100 during practice, so I'm hoping that extra 7 foot or so won't equate to much more than 10 seconds.

    50m Free
    The 50m free is placed perfectly. Its a race I really like and a race I would like to do well in. I learned some painful lessons this summer swimming it in LCM and I'm excited to give it another go.
    My goal for this event is to swim it in under 36 seconds
    When I swam SCY in march, I swam my 50 (tapered) in roughly around 33 seconds. I don't see any reason why I couldn't beat that now non-tapered. I can swim a 35 at the end of practice these days (so I'm already exhausted and its a push off the wall).

    50m Breast
    I'm not good at breast stroke. I'm very aware of it. I know I should take the time, I just haven't. I'll admit it fully and readily. That being said:
    My goal in this event is to beat my LCM time of 59.57 seconds
    I shall not fear the event! I shall embrace it!

    100m IM
    Even though the 50 is the event I want to do the most well in, the 100 IM is the event I'm most excited about! I've more or less just learned butterfly in the last couple months and I'm excited about the prospect of finally getting to do it in a race! I practiced my transition off the wall from fly to back once the other night and its a LOT of fun!
    My goal in this event is to swim it in under 2 minutes.
    The 100 IM is just the stepping stone. By January I'm hoping to be able to do the 200 IM and stick with that event for a while while I build up my strength/endurance to do the 400 IM.

    50m Back
    The 50 Back is one of those events I like - but I'm not great at. This will have been after all of my other 4 events + 2 relays. I'm pretty sure I'm going to be more of a flooded kayak than swimmer at this point.
    My goal in this event - given the circumstances - is survival. That being said, I'd like to swim it in under 50 seconds

    Thanks for reading! I hope to have video of this!
  18. Trying to keep up

    by , October 13th, 2010 at 12:45 PM (Elise's Fitness Fun)
    Still not on track with blogging, but here is what I've done for the last week:

    Thursday, October 7:
    Swam 1200 yards

    Swam 1500 yards -

    500 kick with fins (alternated 100 dolphin on back with 100 free kick on side)

    30 seconds rest

    500 pull (alternated 100 free with 100 back)

    500 kick with fins (same as first 500)


    Bench press: bar x 12, 75 x 8, 85 x 6, 90 x 4

    Lat pull-down: 90 x 10, 110 x 8, 130 x 6

    Hammer curls: 2 sets of 10 x 10

    Leg press: 150 x 10, 170 x 8, 190 x 6

    1 set of 100 bicycles

    2 sets of 15 back extensions


    2 mile hike in the woods
    Tossed and kickedfootball with son for 20 minutes and shot basketball


    Biked to the Georgia Line - Started at Piedmont Welcome Center - Total of 28 miles


    1. I am having a really hard time getting back to swim workouts. Don't really know why, but part of it may be my schedule. I can't train with the kids right now and with no meet until February, I guess it is easy to be lazy.

    2. Afraid I'm going to pay for it in February when I do compete. I don't want to train out of fear of being in bad shape when I do compete.

    3. Looking for a way to get fired up.
  19. Wed Oct 13, 2010

    by , October 13th, 2010 at 11:43 AM (Ande's Swimming Blog)
    Wed Oct 13, 2010

    Whitney Coached
    7:30 to 9:00
    UT Swim Center main pool
    dove in at 7:47
    swam with tenielle tyler & kevin

    missed warm up


    3 rounds of
    4 x 25 fl
    4 x 50 fl bk
    4 x 75 bl bk br
    4 x 100 IM
    round 1 swim on :25
    round 2 kick on :25
    round 3 swim on :20
    Swim Workouts
  20. Wednesday Whizz-through. 10/13/10

    by , October 13th, 2010 at 11:24 AM (The Labours of SwimStud)
    Good workout this morning. Went fast got through 4k in about 75 minutes.

    600 FR

    1 x 300 4:30
    6 x 100 Alternate FR/Stroke..did mine by 50's
    2 x 100 IM 1:50
    4 x 100 Fin Kick 1:30
    1 x 300 4:30
    8 x 50 Alt FR/Stroke
    2 x 100 IM 1:50
    6 x 100 K 2@1:30, 2@1:35, 2@1:40
    8 x 50 FRCool