View RSS Feed

All Blog Entries

  1. Lots of Kicking!

    by , October 19th, 2009 at 06:13 PM (A comfort swimmer's guide to easy swimming)
    Monday, 10/19-09

    SCY with Carrie

    200 swim free
    200 kick choice
    200 IM swim
    200 pull breathe 3/5 by 25
    200 swim back

    swim 8 x 125 on 1:55
    (kept these between 1:35 and 1:40)
    50 easy

    kick 12 x 75 w/15 sec. rest
    (did 1-4 flutter w/board, no fins; 5-8 on flutter back, no fins; 9-12 dolphin on back w/fins)
    100 swim down

    Total: 3050 yards
  2. Mon OCT 19th, 2009, right middle finger hurts really bad

    by , October 19th, 2009 at 06:10 PM (Ande's Swimming Blog)
    Mon OCT 19th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    45 Days till Long Beach

    watched [ame=""]Morning swim show with Ariana Kukors[/ame] and decided to attempt her kick count on everything
    6 SDKs, did it for about 200 in warm up then switched to 4


    SCY no blocks
    NOON to 1:15
    whitney coached
    UT Swim Center diving well
    Swam with Max Jon & Erin

    WORE brief

    warm up
    200 fr
    200 k
    200 dr
    200 fr


    assigned 4 x 200 desc on 2:50
    did 4 x (100 fr, 50 rest, 50 fr)

    assigned 400 fr
    did 4 x 50

    assigned 4 x 100 desc on 1:25
    did 3 x 50
    100 fr

    assigned 400 fr
    did 4 x 50

    4 x 50 br on 50

    jon & I did

    3 x 25 fast for time

    1 fr easy speed went 11 something
    1 SDK went 11.3
    1 fl went 11.0
    jammed my right middle finger on finish, it still hurts

    Updated October 19th, 2009 at 06:23 PM by ande

    Swim Workouts
  3. Which Meet? Monday, Oct. 19

    by , October 19th, 2009 at 05:29 PM (The FAF AFAP Digest)
    Did this on the Ande plan (M = 1900 + medium weights)

    AM Drylands:

    long arm crunches, 2 x 25
    bird dogs w/broomstick on back, 2 x 15
    bicycles, 2 x 50
    back extensions, 2 x 15

    prone scapular scrunches, 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    scapular wall slides, 2 x 25

    bench press, 80 x 2 x 10
    HS hi row, 110 x 3 x 12
    alternating hammers, 15 x 2 x 20

    10 minutes stretching

    PM Swim/SCY/Solo:

    Warm up:

    700 variety

    Hypoxic set:

    10 x 50, done as 25 shooter (no fins) + 25 EZ
    odds = on back
    evens = on tummy

    50 EZ

    Speed work:

    2 x (50 AFAP back w/fins + 100 EZ)
    went high 24ish

    4 x (25 AFAP + 50 EZ)
    2 free, 1 evil, 1 fast doggy paddle drill
    felt slow

    100 EZ

    Total: 1950



    After taking two days off and getting lots of sleep, I woke up today and was groggy and sleepy and lazy. WTH?! It's now late afternoon and I still feel groggy. I think I probably should have gotten in an easy recovery swim yesterday instead of taking the whole day off. I hope I wake up sometime this week ...

    Which SCM Meet?

    Here are the two meets I can attend:

    December 5-6: Colonies Zone SCM Championships at Flushing
    Meadows, NY

    December 11-13: New England Masters LMSC SCM Championships
    in Boston, MA

    Originally, I was just planning on Zones in NY. But I'm so cross about the order of events and lumping together of sprints, that I am considering going to the NE meet. Pros of NE meet: slightly later start, bigger meet so more rest, women swim separately from men, slightly better order of events. Pros of NY meet: somewhat closer, pool may be faster, more folks I know will be there, then I could go to Mermaid's meet the next weekend. I'm going to compare costs next.

    Underwater work:

    Ande had alerted me to an interview with Ariana Kukors. As he noted in his SFF tips, she is a big proponent of underwater work as set forth here:

    P: "For someone who has asthma you can kick pretty darn well at the end of a 200 IM."

    A: "Lot's of training, lot's of training. During sets I work on kicking underwater all day long. I have a kick count that I do and we do a lot of underwater kick at practice. Just from the training I've taught myself how to be comfortable under there."

    P: A kick count, what do you mean by that?

    A: "I try to take at least 6 kicks, when I'm swimming warm up, when I'm swimming main sets, 6 kicks off everywall."

    A: "Underwater sets, it's all in your head, whether or not you can make it."

    Bird Dogs w/Broomstick:

    I tried this today just for a little variety. It's not that easy. Here's the Auburn youtube clip where they do this: [ame=""]YouTube - Auburn Weight Workout, Part 1 April 19, 2008 on Floswimming[/ame]

    Updated October 19th, 2009 at 06:06 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  4. Ok, so in theory ...

    Ok, so in theory I will be at all four practices this week. I have a meet on Sunday. Last week I had my suit mishap on Tuesday and blew off practice on Thursday because I was still battling whatever this infection thing is that is terrorizing my body. Went to the doctor on Friday he gave me antibiotics. He remarked, you are never sick. You haven't been on antibiotics in over a year. That's right doc.

    Anyway - was pretty much on time, YEAH!

    200 free
    200 kick choice
    200 IM
    200 pull (I dragged my legs)
    200 choice non-free (only did a 50)

    8 x 125 Free on 2:05 nice easy interval descend 1-4, 5-8

    50 ez

    6 x 75 kick choice on r:15

    50 ez

    Water was way too warm for me. I hate cold weather but LOVE cold water (to a point).

    Didn't feel as bad as I thought it would. I won't get a workout or run in tonight
  5. A Day Off

    by , October 19th, 2009 at 04:40 PM (Mixing it up this year)
    This is the first time in along time I took a day other than Sunday off. I had jury duty today and since I did not have the wireless card but still needed to do some system checks I chose to stay home and do the checks then go for jury duty. I made it out without getting put on a jury, YEAH!!!
  6. Day 46

    5x100 FR@2:00
    3x100 Kick BR@2:15
    2x100 Drill@2:00 1=BR, 2=FL

    10x50 FR@1:00
    1-5 = Pull Des
    6-10 = Fins and Paddles Des

    6x50 Kick FR@1:00 w/fins

    200 Easy

    2000 SCY Indoors Solo
  7. Sarasota Y Sharks Masters 5:30 Workout -10/20/09 -SCY

    by , October 19th, 2009 at 03:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Swim it three times.
    Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick 4:20
    2 X 100 kick 2:10
    4 X 50 kick 1:05
    4 X 25 kick *fast, no board* :40

    1 X 200 IM 3:30
    2 X 100 stroke 2:00
    Swim it three times. Stroke is choice.

    1 X 500 free 7:30
    5 X 100 free 1:30
    1 X 400 free 6:00
    4 X 100 free 1:20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Mon Oct 19th

    by , October 19th, 2009 at 11:40 AM (Ande's Swimming Blog)
    Mon Oct 19th

    I had every intention of making it to the 5:30 am work out this morning, set my phone alarm for 4:30 am, but it was on vibrate and I slept right through it. I woke at 4:00 am then went back to bed & didn't wake till 5:30 am. I should have gone to bed earlier last night. Tuesday night I'll go to bed around 10:00

    Hope to make today's noon practice.
    Swim Workouts
  9. The sugar connection

    by , October 19th, 2009 at 12:27 AM (Elise's Fitness Fun)
    POTS was a little kicked up today. Wasn't sure why as I didn't work out yesterday and the weather was cool today. What I did out of the ordinary was eat a little bit more sugar than I normally do. Saturday night, had some ice cream after dinner. Also had hot cocoa with whip cream while watching the football game (Gee, wonder why it has taken me 7 months to lose 10 pounds? ). Today, had some ice cream after lunch.

    I noticed early this afternoon, that HR was higher than usual. Was going pretty high when I would stand up (up to 142), which is a sign POTS is kicked up. This is exhausting and it is very tempting to just lie down and take a nap. I've discovered, however, that the best thing to do is to do some easy to moderate exercise. This seems to re-regulate things. Anyway, as I've discovered, eating lots of sugar on days I have not worked out and eating it early in the day seems to play a part in getting things kicked up. I have been tested for diabetes. What was really strange and threw the docs off was the fact that through the whole test, my blood sugar never went any higher than 70. Apparently, this is all part of the autonomic dysfunction thing.

    So, went out to the track for a light to moderate workout of 4 miles. Got a chance to check out my stride a little. Ran an easy 1 mile to warm-up and then did 1 mile where I strided the straights (very moderate) and went easy on the curves. Next mile, I alternated running a 400 moderate with a 400 easy. On final mile, alternated a 200 moderate with 200 easy for an 800 and then cooled it down with an easy 800.

    HR is doing better as I am writing this. Looking down right now, HR while sitting is in mid-50s. When I stand, it is hanging out in the low 90s which means POTS is still a little kicked up but nowhere near as bad as it was this afternoon before I ran.

    Updated October 19th, 2009 at 01:06 AM by elise526

  10. In the Hot Seat

    by , October 19th, 2009 at 12:22 AM (Meet Director's Path to Tranquility)
    September 20
    Board of Directors Meeting.

    The board requested that I take the meet directorship again for the 2010 meet. Admittedly in some ways, I would like the job again. There is a satisfaction at running a successful meet where many swimmers enjoy the meet, express gratitude and a desire to return, and do so the next year. And maybe I am afraid that someone else will screw things up, discouraging swimmers from returning again.

    But on the other hand, I would like to swim in the meet as a participant. I found it mentally and physically difficult to do so a few years ago when I tried.

    As meet director, I signed up to swim the breaststroke events. All three races were disasters, with the 200 breast race the worst. I was unable to do a pullout at the last turn, having run out of steam, even though there was plenty at the pool. . .

    This was the year the water temperature clocked in at a tropical 88 degrees. I like to blame my poor races on the water temperature. But it was also mentally hard to run around the event ensuring things were running correctly, and then jump into the hot water warmup lane, loosen up, and swim a race. I decided to give up trying to swim and direct at the same meet.

    The pool manager was told in no uncertain terms that if the water ended up this way again for our meet, we would rent another pool. One thing that Fairfax County pool managers hate more than the seniors complaining about the cold water temperature is the loss of revenue. Since then, that manager has moved on, and new managers for the subsequent meets have been very cooperative and working with us to solve problems (like the water temperature.)

    Only Superman and Wonder Woman can swim in the same meet they are managing.

    Updated October 21st, 2009 at 01:07 AM by Rnovitske (color)

  11. The Season's Starting

    Well, I've sent in my first meet entry for this season and my first since May. It's a sprint meet on November 21 (no events longer than 100 meters). And it has the extra added advantages of being in the afternoon (so I can sleep late on Saturday morning -- one of my favorite things) and it's only a 10 minute subway ride (the only closer meets ae the ones at my own pool - a two block walk).

    So it's the perfect meet for a lazy ba---, um, sprinter like me.

    I may also do a meet on Long Island on November 8, if I'm not out of town that weekend, although that one takes a lot longer to get to, and it starts earlier, so I'd have to get up around 6AM (yeah, I am lazy). I'm also definitely doing SCM zones.
  12. Sun Oct 18

    by , October 18th, 2009 at 09:28 PM (Ande's Swimming Blog)
    Weights SUNDAY World Gym: 5:00 pm

    bench press 8 x 135 6 x 185 5 x 195 1 x 205

    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60

    lat pull 8 x 167 8 x 197 5 x 207 4 x 215

    leg press 8 x 180 8 x 270 6 x 360 4 x 410

    also did some one legged bench steps

    created a short cut to my blog

    Updated October 18th, 2009 at 11:24 PM by ande

    Strength Training and Dryland Workouts
  13. Sunday

    by , October 18th, 2009 at 09:16 PM (Swimming, Life, and Other Stuff!)
    This AM with team Nasti:

    *700 Free Warm-up (I got in a little early)
    *200 Dolphin Kick on Back w/flippers
    *6 X 100 (I did all backstroke) I'm not sure of the interval but I didn't get much rest inbetween.
    *300 Mixed Kick (100 flutter prone, 100 Dolphin supine, 100 flutter supine)
    *6 X 75 (50 free/rest 5 sec./25 stroke sprint) I did fly on the stroke.
    *200 Freestyle swim with at least 5 sdk's off each wall and some type of breath control on the swim. (I did 1 dolphin and nixed the breath control)
    *5 X 50 Free (1:00-55:00-50:00-45:00)
    *rest 1 minute
    *5 X 50 Free (55:00-50:00-45:00-40:00)
    *Easy 200 IM cool-down
    3,200 SCY

    It was beautiful outdoors today and I planned to run 45:00 or so. Around 1:00 I got a psycho nose bleed. It wouldn't stop! It would form a long gelationous clot that would disengage from the nostril whenever I tried to remove my compress. After I finally got it to settle down I decided to nix the running for the day. The weird thing is I have had a bloody nose the last 5 out of 7 days! None as severe as this one but annoying all the same. I may call someone about getting the thing cauterized. I've never had this done but have heard of people doing it.
    Okay, I'm off to the haunted house and scary movie! YEEOOOOOOOW!!!!!!!!!!
  14. Seeing it through to the End

    by , October 18th, 2009 at 08:05 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    First of all, I do appreciate the fast-dwindling number of you out there in vloglandia who remain willing to follow the zeniths and nadirs of my occasionally swimming-related life.

    As you diehards know by now, the vlog has taken on a particularly confessional tone since returning to the wilderness and finding myself afflicted by a small lesion, no bigger than a match head, that looked like a teeny tiny mouth that was watering ever so slightly.

    I am not sure why any lesion, big or small, would be mouth-watering. Perhaps--and I concede here this may be wishful thinking on my part--the reason was because of said lesions proximity to my manhood. Can there be such a thing as a small, lustful, female, mouthwatering and mouth-like lesion?

    Probably not, but this, at least, is how it first manifest itself to me a week or so after my return from the Wilderness. Tiny, itchy, perhaps lustful, but really nothing too terribly serious. Nothing to write home about.

    You can follow the transmogrification of said lesion, from miniature to bear trap-sized, by simply going back and reading, in the following order, any of these vlogs that you might inadvertently skipped over (or simply want to reread for fun and enlightenment.)

    Wilderness Update Plus News About My Fungus

    (Oct. 14th: first official vlog mention of the lesion, though I suspect I had been bravely keeping its existence to myself for at least a little while before)

    Groin Disaster!

    (Oct. 15th: back in the Halcyon days when I still believed the lesion was as benign as crotch rot)

    Worsening Groin Disaster, Rated XM for Mature Medical

    (Oct. 16th: written after I went to a doctor, who told me it wasn't crotch rot but perhaps a tic bite that was now infected; he sent out my blood tests to Mayo Clinic to check for Rocky Mountain Spotted Fever and other possible arthropodial calamity; he also gave me antibiotic pills and an ointment, both of which I later discovered through internet research are used in the treatment of MRSA, or flesh-eating bacteria, as well)

    Update from the Ward

    (Oct. 17th: the most lugubrious entry yet, written after two full days of antibiotic treatment that had not seemed to help one bit; I did not even attempt to joke around in this vlog, for there was no jollity in Mudville that night, Mudville being my increasingly disgusting even-to-me groin region)

    Which bring us to today's entry:

    Seeing it through to the End

    (the first in what I hope will be a series of photographs documenting my return to health in the not impossible-to-imagine future. Since I am obviously biased by the fact that I am, well, me, and I variously think I see improvements, and think I see worsening catastrophe, depending on my mood and the pain level at the time, I am hoping that my readers and viewers can rate the lesion's nastiness in an objective way, thus helping me know--for real, not from hope or dread--if I am improving, staying the same, or slinking ever closer to perdition.

    For sake of consistency, I propose a scale of 1 to 100, with 100 being utterly perfect groin health of the sort one might imagine exists in the inner thighs of the most alluringly beautiful young chaste milky white and unblemished prepubescent nun that ever could live. 1, on the other hand, is for decomposing wretches for whom leprosy is only the icing of the cake for a 1,001 other syphilitic, acne'd, pustulent, flesh-eating, pruritic, and foul smelling dermatological murderers that have shared the same damned dermis.

    We shall, for simplicity's sake, judge today's lesion of mine a ranking of 50.

    Tomorrow, if I am ambulatory to take and post another snapshot, and you think I have improved, then perhaps I will deserve your vote of 51. Or if things have gone the other way, perhaps a 37.

    One other quick note before the picture. I received this warning from the ever caring Mermaid. In addition to rating my lesion, I am wondering if the carefully couched legalese in the warning actually applies to me. I am planning to continue swimming practice. I don't think my infection is waterborne. Let me know your thoughts on this matter, too: To Swim or Not to Swim with the Lesion.

    Oh, and when you do look at the picture, consider singing to the tune of George Harrison's wonderful, "While My Guitar Gently Weeps"--

    I look at my groin, which must surely be healing--
    Still my bu-
    boe gently weeps--

    With every unguent, it must surely be crusting--
    Still my bu-
    boe gently weeps--

    I don't know how-owow germs were inserted
    My flesh was inverted too
    I don't know how-owow skin got perverted
    No one alerted you.

    I look as it grows ever more like vaginas--
    Still my bu-boe gently seeps--

    Please rate the following
    on a 1-100 scale:

  15. Sunday, Oct. 18

    by , October 18th, 2009 at 06:33 PM (The FAF AFAP Digest)
    A whole weekend went by ... and I did nuthin'.

    I had sort of planned to work out today in some minimal way. But I didn't get out of bed until really late and had to cart kids to the movies in light of the disgusting bone chilling rainy weather we've had lately. So I decided, using Speedo and Beth's examples, to give my body 2 days rest. I've been pretty tired from the high intensity training, so maybe it's a good thing.

    I also had 2+ glasses of chard last night and apple pie and chocolate pie for lunch today. No dessert though. Stud thinks this may somehow weight me down for our 50 evil gridge ...

    I'll go back to my good girl ways and the Ande plan tomorrow tomorrow.

    Oh, I finally got the flu mist vaccine on Friday. Has anyone had the swine flu vaccine?

    And in other news, Mr. Fort and my other Savageman relay mate are now plotting an Ironman relay and think the Wrightsville Beach Iron would be ideal. I love Wrightsville Beach and all, but, really, is there no limit to my obligation to be a good wife?!

    Updated October 18th, 2009 at 07:38 PM by The Fortress

  16. Umm... Ouch: USA-S 200 free

    by , October 18th, 2009 at 06:13 PM (Random Nonsense)
    Found out that I need 15 and up A times, not 17 and up, so I have A times in the 50 and the 100.

    But not the 200...

    A cut: 2:00.09
    My time: 2:01.56
    Splits: 27.38, 29.73, 31.96, 32.49

    I went out a little too fast, but the real problem is my conditioning wasn't there. I needed to swim 27 high, 2 x 29high/30low, 29 mid. I am not sure taking it out a second slower would have saved the back half of the race.

    It was very painful. I had several people tell me it looked very painful. I had people tell me they wanted to jump in and push me that last 50. If there was another 50, someone would have had to jump in and save me. I could go on, but I am not Jimby or P. Wolf.

    So, more En3 for me. More kick sets.

    I did talk to several swimmers behind the blocks. Each complaining that I was swimming in their heat Nothing to worry about, some NT kid in the same heat went a 1:54. One asked how old I was and if I didn't have A times already. I told him my A times were from 95 and didn't count anymore. All the interactions were humorous.

    There were also two coaches making fun of me on my way to cool down (I was walking behind them). Talking trash about blowing out in the first 100... I never really liked coaches.

    I have a problem now. The next BB meet that I can make is in Dec, which means I miss the Nov and Dec A meets, and it is the same weekend as the DAM Christmas Relays. That isn't really helping me compete more. So I need to figure out how to get an A time in the 200 free or find some other meets to swim the 200 at... or ask everyone to forget the breaking 1:50 goal

    Alright, time to rehydrate with Pinot Noir.
  17. new training schedule

    by , October 18th, 2009 at 10:01 AM (Ande's Swimming Blog)
    Got this email:
    not so psyched about a 5:30 training time m w f

    Our new schedule starts next week 10/19. I am not happy with the super early M W F schedule but it is really out of my hands. Lets make the best of it. At least we have pool space and a good pool at that.

    M 5:30 - 6:30 am; 12 - 1:15 pm

    T 6:30 - 8:00 am; 7:00 - 8:15 pm

    W 5:30 - 6:30 am; 12 - 1:15 pm

    TH 6:30 - 8:00 am; 7:00 - 8:15 pm

    F 5:30 - 6:30 am; 12:00 - 1:15 pm

    Sat 7:30 - 9:00 am (unless there is an event at UT)

    Sun 12:00 - 1:15 pm

    There are NO drop-ins or tryouts at the morning workouts do to lane space issues
  18. Update from the Ward

    by , October 18th, 2009 at 12:30 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Not much news to report.

    I awoke this morning to note that the inflammatory striations appeared to have diminished.

    I scalded the area in the shower at 5 a.m., put more antibiotic cream on, went back to sleep till 10 a.m.

    I had coffee and an antibiotic pill and spent the rest of the morning getting my affairs in order.

    Another scalding, another goo application, and a nap so deep it was like being folded into the Kafka nut.

    When I awoke, striations appeared to be restriating.

    I ate a sandwich, watched Pineapple Express, took another antibiotic pill, wondered at how truly disgusting human flesh can quickly become, tried not to dwell too deeply on the etiology of arachnidism and the like.

    To be honest about it, so far no positive developments. It is possible that the rate of worsening is slowing, but that could be wishful thinking.

    Another scalding now, another application of goo that is supposedly good for impetigo and MRSA, then we shall see how the night goes.

    Since I didn't know what impetigo was, I just did a web search and found out it is a common skin infection among kids:

    here are two types of impetigo: bullous impetigo (large blisters) and non-bullous impetigo (crusted) impetigo. The non-bullous or crusted form is most common. This is usually caused by staphylococcus aureus but can also be caused by infection with group A streptococcus. Non-bullous begins as tiny blisters. These blisters eventually burst and leave small wet patches of red skin that may weep fluid. Gradually, a tan or yellowish-brown crust covers the affected area, making it look like it has been coated with honey or brown sugar.

    Bullous impetigo is nearly always caused by staphylococcus aureus, which triggers larger fluid-containing blisters that appear clear, then cloudy. These blisters are more likely to stay intact longer on the skin without bursting.

    My friend Jack Martin told me he had a staph infecion on his foot, and had to be treated in the hospital.

    I am really hoping this doesn't come to that.
  19. Saturday

    by , October 18th, 2009 at 12:28 AM (Swimming, Life, and Other Stuff!)
    Late morning swim with the Nasti's. Crowded but fun! I felt peppy today. Here's the workout:

    *500 Free swim warm-up
    *200 Dolphin Kick on Back
    *4 X 225 on 4:00 (Swim 200 Free/rest :10/sprint 25 stroke) i did fly sprint
    *4 X 200 (100 Free (rest :10 sec) 75 IM stroke (rest 10 sec) 50 Free (rest 10 sec) 25 Gut Buster (rest 20 seconds)
    *8 X 50 on 1:00 (I did 4 free/4 Back)
    *200 Backstroke moderate/smooth/focus on turns.
    3,000 SCY

    Today was a perfect, cool, crispy fall day!
    I spent the remainder of the afternoon running errands, shopping (new shoes and nifty jacket), and getting a haircut.
    Tomorrow nite my son and I (we both like terror) are going through an intense haunted house then to a documentary about ghosts. I love Halloween, ghosts, goblins, and anything associated with this holiday.
    I'm very bummed; the Nasti Halloween party is the same night as trick-or-treat. I love passing the candy out to the kids. I may just have to go to the party late! I would definitly give up a great meal to rap with the neighborhood kiddies and check out their costumes! I guess I'm a sort of Halloween freak!
  20. Saturday afternoon

    by , October 18th, 2009 at 12:18 AM (A comfort swimmer's guide to easy swimming)

    I slept in this morning so I missed the early lap swim. I went to the pool this afternoon during open swim hoping it wouldn't be crowded. I got lucky and only 3 people were there and 3 lane lines were still in.

    SCY, solo

    800 swim choice (mix strokes)
    (did 300 free/250 back/250 breast on this)

    kick 3x around:
    2 minutes kick w/last 15 sec. fast; 15 sec. rest between each
    (was going about 105-110y on these)

    pull 300 choice
    (used buoy only, did 150 ea. free & back)

    swim free 4x around: {
    25 easy on 1:00
    50 build on 1:00
    (40 on these)
    75 fast on 1:00 - make the interval and go right into the easy 25!
    (:55 on the 1st, then :53 on the others)
    100 easy

    pull 6 x 125 free w/20 sec. rest, breathe 3/5/3/5/3 by 25; descend 1-3, 4-6
    (with P&B, 1:45->1:35 each round)
    50 easy

    kick 8 x 50 on 1:00 with MF: #2, 5, and 8 FAST; keep the rest nice and smooth
    (fast ones around 32 others just under 40)

    swim 3 x 100 back on 1:45
    (went 1:30 on them)

    swim down 12 x 25 on :30, every 3rd no free
    (did all fly on no free)
    Total: 3900 yards

    Updated October 18th, 2009 at 12:35 AM by poolraat