View RSS Feed

All Blog Entries

  1. Little swim; big heart!

    by , January 29th, 2009 at 05:35 PM (The Labours of SwimStud)
    Well didn't do much in the aqua today. I helped a colleague with learning fly...yeah, really me teaching it. I just got her doing her kick and then said build it up and work on the arms later.
    Swim was something like:
    2 x 50 Fly
    2 x 50 FR
    4 x 50 FR Snorkel
    4 x 50 FR Snorkel and Paddles
    4 x 50 Paddles
    4 x 50 no gear

    Did the elliptical for 40 minutes and did a little yoga ball too! Quiet day!
    Categories
    Uncategorized
  2. Thursday, Jan. 29

    by , January 29th, 2009 at 03:43 PM (The FAF AFAP Digest)
    Had a bit of a recovery day today, as I trained hard yesterday. The pool has been absolutely deserted the last couple days. It's hard to believe that a little snow keeps people away, but I certainly don't mind!

    Warm up:

    700 variety swim-kick-drill

    20 x 25 US shooters w/MF
    4 belly, 4 left, 4 right, 4 back, 4 fly spin drill
    (smacked the top of my right hand hard on the wall coming up steeply from the last fly spin drill. not a big deal, but it bothered me during practice some.)

    A lap swimmer stopped me during this set, telling me I reminded him of the movie Creature from the Deep Lagoon or Monster from the Deep Lagoon or something like that. lol

    Aerobic sets:

    8 x 100 @ 2:00
    alternate 100 IM, 100 back
    just worked on technique and good turns
    (realize I've been gliding into the wall on the beast-free turn in practice and meets. need to come in faster on this turn.)

    10 x 50 dolphin kick w/MF @ 1:00
    5 w/ kick board, 5 on back
    just cruised in around 30-31

    extra 30 seconds rest

    1 x 50 AFAP w/MF
    went :23 (maybe faster)
    fastest I've ever gone. did the first length UW on my side. maybe that's faster than on my back?

    50 EZ

    Speed set:

    broken 100 back w/fins, 15 seconds rest at the 50 (went 28, 29-30, cramped on the second 50, should have done more recovery swimming after the kicks)

    100 EZ

    broken 100 back w/fins, 15 seconds rest at the 50 (went 27, 29, missed the turn on the second 50)

    100 EZ

    (wanted to do another broken 100, but ran out of time)

    50 EZ

    Total: 3050

    Updated February 10th, 2009 at 10:23 AM by The Fortress

    Categories
    Swim Workouts
  3. Thursday, 1/29/09

    by , January 29th, 2009 at 02:11 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Warmup:
    400 swim, did as 100 free/100 back
    200 kick, did back all flutter kick, except for 5-6 sdk off each wall
    200 drill, all free drills

    12 x 25 on :30, sprint cycle:
    3x around by 25: fast/easy, easy/fast, build, sprint (all choice)
    did 1-4 & 9-12 free, 5-8 back


    3 sets of 6 x 75:
    Set 1: free on 1:30 descend 1-3, 4-6
    went :58-:55-:52, :58-:56-:52

    Set 2 free on 1:10: make the interval
    swam these at about 1:05

    Set 3 choice on 1:30: odds easy, evens fast
    did back went 1:10 on easy ones, 1:00 on fast ones

    50 easy

    12 x 25 on 30 choice #3, 5, and 8 fast
    did fly on fast ones free and back on the others

    swim down
    100 easy free

    Total: 2900 yards
    Categories
    Uncategorized
  4. Thu Jan 29th 2009

    by , January 29th, 2009 at 11:16 AM (Ande's Swimming Blog)
    Thu Jan 29th 2009

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009

    35 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again
    Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time
    http://www.usaswimming.org/ome

    whitney coached
    scy TSC main pool
    swam with Tyler, Todd, Mike, Mike Lovato,
    beside Larry, Max, Ned, Amy Brandon, & Meg
    dove in around 7:33

    200
    2 x 25
    200
    2 x 25
    200
    2 x 25

    20 x 50 FR
    done 4 rounds of
    (3 on 32, 1 easy on 1:00, 1 low breath)

    300 IM done 25 RA, 25 LA, 25 sw

    20 x 50 FR
    done 4 rounds of
    4 on 32, 1 low breath on 1:00
    made the 32's
    didn't make the low breath stuff

    300 done 25 k rs, 25 k ls, 25 sw

    put on FS PRO jammer

    21 x 50 FR
    done 3 rounds of
    5 on 32, 1 easy on 1:00, 1 low breath
    made them all

    assigned: 10 x 50
    odds on 30
    evens on 40
    did: 5 x (odds 50 fr on :30, evens 25 fr on :40 swam half way and back)

    100 easy

    25 SDK FAST
    roll
    whitney timed
    went 10.4


    50 easy

    Updated January 29th, 2009 at 11:49 AM by ande

    Categories
    Swim Workouts
  5. Thursday 1/29 - Feeling sore now

    by , January 29th, 2009 at 07:39 AM (Mixing it up this year)
    This was a tough one for me today. Shoulders are a little sore.

    2x[5x100 @ 1:40 Free
    ...[4x25 @:40 Free Desc 1-4 round 1 went 25,23,20,17 round 2 went 24,22,20,17
    still don't feel much speed

    4x200 @ 3:30 Free with paddles and bouy Desc 1-4 went 2:55, 2:47, 2:41, 2:32

    8x50 @ 1:00 Back 25build/25drill (double arm)
    8x25 @ 1:00 Fly #3&6 fast went 19, 19
    3x100 @ 2:00 IM went 1:39, 1:37, 1:32
    8x50 @ 1:10 Breast 25build/25drill (double kick)
    8x25 @ :45 Fly #3&6 fast went 19,19
    200 EZ

    Total 3700 yards
    Categories
    Uncategorized
  6. Racing the kids is a good thing!

    by , January 28th, 2009 at 04:51 PM (The Labours of SwimStud)
    Especially if you get a PB out of it! Yes it was a good day today and I am amped for myself.

    I had a good 2500 workout this morning:
    3 X
    200 FR 4:00
    200 IM K 5:00
    I did the Fly and Back with fins. It was challenging set for me...kind of crept up on me!

    8 x 100 Drill/Swim by 50; odds FR Evens Ch 2:00
    1-4 I did FR and BR and held my 2:00
    5-8 I probably went out to 2:15 or 2:30 but did back and Fly as my Ch 100s


    From blocks:
    25 (25 EZ)
    50
    25 (25 EZ)
    #1 Tried to sprint a hard 50 but goggles came off so I made it a 25.
    # 2 Put cap on and did 50 from blocks but felt sluggish at 29-30.
    #3 25 went a bit closer to my time, still not feeling great. I think the elliptical yesterday was weighing on my legs

    7 x 50 EZ to cool

    Got in a bit later when some age group kids came to workout, and raced them on a couple of 50's.
    I did a 4 x 50 warm up: FR, FR, BR, 25 SBR and 25 DAB.
    Raced:
    50 SCY in 27.95 which is a PB! I got beat but that wasn't why I raced them.
    Rested and did 50 BR and hit my existing PB of 34.8...which is OK as I wasn't fully recovered.

    Hit the weights after work and did 2 instead of 4 sets of my routine...taking it easy with a meet on Sunday!

    Updated January 28th, 2009 at 05:03 PM by SwimStud

    Categories
    Uncategorized
  7. World Semi-Naked Swimming News

    by , January 28th, 2009 at 04:33 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Why northern swimmers get better workouts than the hot house flower types from California, Arizona, Texas, Florida, and other meteorologically pampered regions of the earth.

    BORKED
    Categories
    Uncategorized
  8. Wed., Jan. 28

    by , January 28th, 2009 at 04:15 PM (The FAF AFAP Digest)
    All county schools are closed, but, happily, all county rec centers and pools are open!

    Warm up:

    400 swim
    200 kick
    400 IM drill

    4 x 75 free @ 1:15, 5 dolphin kicks off each wall, maintaining a 6 beat kick

    Main set:

    4 x 100 back @ 1:40
    1 x 50 back AFAP + 50 EZ @ 2:00
    4 x 100 backstroke kick @ 1:50
    2 x 50 fly, 90%, @ 1:30 (ugh, fly felt dreadful)
    4 x 100 back w/fins @ 1:45, descend to fast and negative split (got down to 1:01) + 50 EZ
    3 x 50 back @ 200 pace @ 1:00
    4 x 100 back w/fins @ 1:45, descend and negative split (got down to 1:01) + 50 EZ
    4 x 50 back, did this as a broken 200 with 10 seconds rest at each 50, tried to even split, was a tad fast on the first 50

    200 EZ

    Speed set:

    8 x 25 free AFAP + 25 easy
    no interval, probably did them on 3:00 or so as ehoch and JMiller recommend for this set

    200 EZ

    Total: 4350

    _____________________________________

    Random thoughts:

    Felt sluggish and times were slower than usual. I'm wondering if this was because I got a deep tissue massage yesterday? (I got in for one yesterday since there was a cancellation. )

    I was scanning my workouts over the last few months (a key benefit to blogging). I've noticed that I've done quite a few workouts exceeding 4000. I never did this pre-Austin. My shoulders don't seem to object to it as much. I'm thinking the weights keep them happier.

    On the other hand, I feel a bit more broken down than usual. Might have overdone the weights last week. So a longer, 2 week taper is probably indicated. Planning on starting Saturday, which is an off day for me. I'll practice Sunday with my team, but probably move down a lane or two.

    Sent in my entries for Auburn finally. (Actually put them in the mail without a stamp the first time. Duh!) I'm swimming the same line up as Austin:

    Sat: 100 IM, 50 free, 50 fly
    Sun: 100 fly, 50 back, 200 back (for 100 split)

    I don't have as much time as I'd like between the 100 IM-50 free and 100 fly-50 back. I'm hoping a lot of people enter this meet.

    My times in Austin were:

    100 IM, 1:06.8
    50 free: 25.9
    50 fly: 27.6
    100 fly: 1:04.2
    50 back: 29.3
    100 back: 1:04.7

    Those were all PBs at the time except for the 50 free. I've already gone faster than the 50 times at a couple meets last Sept and Oct:

    50 free: 25.5
    50 back: 29.1
    50 fly: 27.3

    and been right on my prior 100 times.
    The times were done on 3 day mini-tapers with a B70.

    Hoping to go all PBs if I don't fall down the stairs, get bronchitis, miss a turn, or something equally insidious.

    Updated February 10th, 2009 at 10:24 AM by The Fortress

    Categories
    Swim Workouts
  9. Fat man in the Water 1/27/09

    by , January 28th, 2009 at 03:38 PM (Fat Man back in the Pool)
    Looks like I will have to dig up the practice on 01/20/09 and post later. 1/22 in Hobbs with a dead laptop. Black screen of death indicating a fried bios. Went to have a good dinner instead.
    Saturday was a Scout Training Session followed by a funeral. Yesterday was the first chance back in the tank.

    1/27 New Territory Pool SCY Dana Coached
    This pool is outdoors which means that down here in the big swamp it is aerators in the summer and the only heat is in the water during the cold and last night was. Air temp dropped from 60 to 40 during the course of the practice.

    500 swim
    8 x 50 kick build 1st 25 sprint 2nd
    4 x (4 x 25 stroke descend, 100 IM AFAP, 100 easy) change strokes for each group of 25s in IM Order. Liked this one - a nice 1200 yard sprint.
    6 x 50 stroke/free
    100 easy

    2400 yards- It probably would have been more, but the coach had been coached at least one workout session before this one and she was cold.
    Categories
    Uncategorized
  10. Wed Jan 28th 2009

    by , January 28th, 2009 at 03:24 PM (Ande's Swimming Blog)
    Wed Jan 28th 2009

    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 6 x 205 5 x 205
    bench press 12 x 135 6 x 185 5 x 185
    leg press 8 x 180 8 x 270 8 x 320


    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TXThursday March 5 - Saturday March 7, 2009
    35 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again

    TRAINED WITH THE SAN MARCOS RATTERS
    SCY San Marcos Activity Center Pool
    Skip & I coached
    8:15 - 9:15

    they are tapering for their district meet
    so we did an easy taper work out

    probably went just over 1,000
  11. Fast Aerobic Free/Back

    by , January 28th, 2009 at 12:57 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla Bettis

    Warmup
    400 free
    150 choice sCull
    4x25 choice back drill on :40
    4x25 back swim on :35

    6x75 free descend by 2s on 1:40
    Went 1:20, 1:20, 1:18, 1:15, 1:10, 1:05
    4x50 back on 1:05
    Went 1:00, 1:00, cheated by doing 25 free/25 back, :55
    6x75 free descend by 2s
    Went 1:25, 1:20, 1:15, 1:15, 1:10, 1:08
    4x50 free on :55
    Went :39, :39, :40, :40
    4x25 back - Work SDK and breakout, easy into wall

    Warmdown
    100 easy - I did 75 back/25 free
    2250 meters

    Notes: The nice thing about finally figuring out how to keep a decent body position in backstroke is that my coach can give constructive criticisms that I can start to incorporate. The thing she has pointed out in my past two backstroke practices has been that I have been pushing my hand back at the end of my pull rather than using my forearm AND hand at the back end of the pull. I think I'm getting it on my right hand...but the left doesn't want to cooperate. When it does, I seem to hit the lane line (circle swimming). Does anyone have any suggestions. My backstroke felt pretty good today. I noticed that over the course of my intervals, I relaxed, and went faster! What a coincidence!

    Updated January 28th, 2009 at 04:35 PM by Iwannafly (Dang friends finding mistakes I missed!!!)

    Categories
    Swim Workouts
  12. Wed 1/28/09

    by , January 28th, 2009 at 11:27 AM (A comfort swimmer's guide to easy swimming)
    Solo, SCY


    1 x 100 swim free
    1 x 200 IM drill
    1 x 300 pull breathe every 3/every 5 (alt. by 25)

    8 x 50 on 1:00, odds free, evens one of each IM order
    1 x 500 free, nice and smooth
    1 x 400 pull descend by 100
    3 x 100 kick with 10 sec. rest: last 25 of each 100 is 85-90%
    12 x 25 on 30 choice: #3, 5, 8, and 11 are FAST, did free, back, free, fly on fast ones

    Cool dpwn
    1 x 300, alternated 50 free/50 back

    Total: 2800 yards
    Categories
    Uncategorized
  13. Wednesday 1/28 - Another attempt at Sprinting!

    by , January 28th, 2009 at 07:38 AM (Mixing it up this year)
    Ever just feel like you can't move fast? I know I need to do more sets like today and I will try in the next 2 weeks as I prepare for a meet in North Myrtle Beach and a kids meet the week after.

    Did get mad at my goggle straps for seeming to want to be in my face on the sprint swims so for the last 2 I put on my race goggles to get rid of the problem.

    10x50 @ :55 Free
    10x50 @ 1:30 Best stroke (Free) #3,6,9 Sprint went 35,36,36 just couldn't move
    10x50 @ 1:00 Free breath every 3/5 by 25
    8x25 @ :45 Free kick #4&8 sprint went 26,25
    10x50 @ 1:30 Free #3,6,9 sprint went 35,34,34
    8x25 @ :45 Kick best stroke #4&8 sprint went 25,25
    6x100 @ 1:45 Free pull to add kick with last EZ

    Total 3000 yards
    Categories
    Uncategorized
  14. Snow Hell, Tuesday, Jan. 27

    by , January 27th, 2009 at 06:17 PM (The FAF AFAP Digest)
    It snowed here. Barely. As a result, as usual, everything is cancelled and has come to a dead stop. Having grown up in MN, I find this bizarre and irksome, though I've acclimated to it over time. Wanted to go to my team's "freestyle night," but that is off. Went to my gym instead. Just did a short technique workout, as it's just too hot to go fast there. Probably just as well, as I'm still feeling really fatigued. I'm hoping the county facilities are open tomorrow so I can crank it up!

    Warm up:

    600 swim-kick

    16 x 25
    4 belly shooters/4 fly spin drill/4 side shooters/4 fly spin drill w/MF

    Main sets:

    8 x 100 @ 2:00,
    alternate backstroke and backstroke kick

    10 x 50 @ 1:00
    alternate single arm fly drill, dolphin kick w/MF on back

    10 x 50 @ 1:00
    alternate single arm fly drill, breaststroke pull w/ MF

    200 EZ

    Total: 3000 meters

    Updated February 10th, 2009 at 10:24 AM by The Fortress

    Categories
    Swim Workouts
  15. Two-step!

    by , January 27th, 2009 at 06:13 PM (The Labours of SwimStud)
    Got in mid morning for slow drilly session, 1400SCY thus:

    4 x 50
    12 x 25 K :45 ev 4th AFAP
    4 x 50 FL 1&3 1 arm, 2&4 full
    4 x 50 Snorkel focus on still head and delayed catch.
    4 x 50 1 & 4 no gear, 2 & 3 paddles focus as above
    3 x 100 K with fins.

    Got on the elliptical for 40 mins HR > 140then ab machine 4 x 15 at 95 lbs!
    Categories
    Uncategorized
  16. A little bit of UW SDK

    by , January 27th, 2009 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    This workout was written by Chris Colburn and was in the Nov/Dec issue of USMS Swimmer.

    SCY with Carrie

    Warm-up
    300 swim
    200 IM drill
    200 kick (board optional)
    200 pull choice

    8 X 50 drill/swim on :10 sec. rest
    Do 2 X 50 of each stroke, IMO, working on good push offs.

    Focused swim
    1 x 500 free with 6-to-10 underwater dolphin kicks off each wall. (I held 6 kicks)

    100 (back) easy

    Main set
    Swim 6X around:
    1 x 50 free on 1:00 with 6-to-10 dolphin kicks off the 2nd wall: (did 8 sdk)
    1 x 25 FAST choice (1-4 back 10 sdk, 5-6 fly 8 sdk)
    1 x 25 easy on 1:00 choice

    200 easy swim down choice

    2700 yards

    Updated January 27th, 2009 at 04:14 PM by poolraat

    Categories
    Uncategorized
  17. Tue jan 27th 2009

    by , January 27th, 2009 at 10:43 AM (Ande's Swimming Blog)
    Tue jan 27th 2009

    mailed in my postal hour swim papers yesterday

    Are you on FACEBOOK?
    http://www.facebook.com/people/Ande-Rasmussen/7921551

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    36 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again


    6:30 - 8:00
    Whitney coached
    SCY swim center MAIN POOL NO Blocks
    swam with Tyler Todd & andrew
    beside Mike, chris, ned, doug, max, larry, paul nate amy & brandon
    arrived on time
    dove in FIRST

    WARMUP
    2 x (200 fr 50 r 50 l, 200 fr 50 rk, 50 lk)

    every one started the
    swim-as-far-as-you-can main set together

    wore FS PRO Jammers

    4 x ______ fr on 2:30
    did 225's
    made it

    100 easy

    4 x ______ fr on 2:10
    did 200's
    made 1 & 2 skipped a 50 on 3, made 4

    100 easy

    4 x ______ k on 1:50
    did 100's k hoping to hold 1:15's
    went 1:11, 1:10, 1:09, 1:07

    100 easy

    4 x ______ sw on 1:30
    did 125's
    pretty easy

    100 easy

    4 x ______ bk on 1:10
    did 100's
    made it

    100 easy

    4 x ______ fr on 0:50
    did 75's

    100 easy

    100 fr FAST for time
    went 51


    100 easy
    Categories
    Swim Workouts
  18. Tuesday 1/27 - Still can't sprint...YET!

    by , January 27th, 2009 at 07:40 AM (Mixing it up this year)
    I am starting to try and focus on sprints more as a few meets approach next month. My kicking is better than it has been but still is stinks.

    Air quality at the pool was bad again. Still too much chlorine gas every time I tried to take a breath. Many people were complaining about it today.

    500 as 100xswim/pull/swim/kick/swim
    5x50 @ 1:15 Fly/Back by 25 Build/Drill (catch up)
    3x100 @ 1:55 IM Desc 1-3 went 1:46, 1:42, 1:38
    5x50 @ 1:15 Back/Breast by 25 Build/Drill (3-2-1 delay)
    3x100 @ 1:55 IM Desc 1-3 went 1:47, 1:43, 1:36
    5x50 @ 1:15 Breast/Free by 25 Build/Drill (catch up)
    800 Free every 3rd 100 IM

    4x100 @ 2:30 Kick Free made these with 20 sec. to spare
    100 Free SPRINT went 1:15
    4x75 @ 1:30 Kick Free straight 300 for me
    100 Free SPRINT went 1:17

    150 Free EZ

    Total 3700 Total
    Categories
    Uncategorized
  19. Idiosyncratic stats and Wordsworth excerpts

    by , January 26th, 2009 at 11:39 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    • Number of miles swum so far in January, 2009: 30.01


    • Average yards per day during the past 9 days post the "end" of my sickness: 3227.78


    • Qualitative self-assessment on the Jim Healthometer scale, wherein 91 percent is realistically the best I can hope for: 42 percent


    • Qualitative self-assessment on the Jim Healthometer scale during the height of the bubo outbreak: 37 percent


    • Number of yards swum during practice today before I began seeing lights that weren't there and found my muscles were shaky and my head light-headed: 2100


    • Number of packets of Gu required to complete tonight's practice: 2


    • Total yards tonight's practice: 4000


    • Days I have been alive: 20,562




    • Remaining number of days: 12,288


    • Current Top 10 Times for the Age Group I might make it to:

    100 Freestyle SCY Men 90-94 (2008)
    # Name Age Club LMSC Time
    1 Brud Cleaveland 90 FMM Florida 1:46.17
    2 Russ Witte 90 SWOM Ohio 1:54.05
    3 Tom Haver 90 SDSM San Diego - Imperial 2:20.05
    4 Donald B Pope 93 MICH Michigan 4:38.01


    • AT (Anaerobic Threshold) time per 100 SCY one year ago based on the 1 hour swim: 1:14.61


    • AT time per 100 this year based on the 1 hour swim: 1:16.6


    • Most recently measured sperm count, including gimps, two headed specimens, dead ones, and assorted monstrosities: 965,000,000 per ejaculation


    • Three favorite excerpts form William Wordsworth's ODE INTIMATIONS OF IMMORTALITY FROM RECOLLECTIONS OF EARLY CHILDHOOD:

    *


    Whither is fled the visionary gleam?
    Where is it now, the glory and the dream?


    *


    Heaven lies about us in our infancy!
    Shades of the prison-house begin to close
    Upon the growing Boy


    *


    Behold the Child among his new-born blisses,
    A six years' Darling of a pigmy size!
    See, where 'mid work of his own hand he lies,
    Fretted by sallies of his mother's kisses,
    With light upon him from his father's eyes!
    Categories
    Uncategorized
  20. Monday 1/26/09

    by , January 26th, 2009 at 11:39 PM (A comfort swimmer's guide to easy swimming)
    I now have a coach and workouts from here forward are written by him.

    SCY, solo

    Warmup
    1 x 200 free
    1 x 400 reverse IM alt. kick/swim by 25
    1 x 300 pull, did free with buoy only

    8 x 50 on RI :10 alt. drill/swim by 25: one 50 of each stroke, IM order, 2x around

    6 x 150 free on 2:30, descend 1-3 and 4-6 (#6 faster than #3)
    Went 2:10-2:04-1:57-2:09-2:02-1:54
    1 x 50 easy free

    8 x 50 back on 1:00, descend 1-4 and 5-8 (#8 faster than #4)
    Went :45 - :43 - :42 - :38 - (took an extra :15 sec rest, guy in adjacent lane started talking to me and I missed the sendoff. I needed it anyway)
    :45 - :44 - :41 - :36

    1 x 150 easy free

    2800 yards

    Updated February 12th, 2009 at 04:32 PM by poolraat

    Categories
    Uncategorized