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  1. Wednesday, Sept. 9

    by , September 9th, 2009 at 07:33 PM (The FAF AFAP Digest)
    Zen Run:

    Was super busy today. Only had time for a 45 minute zen run during a beautiful late afternoon while my littlest was at jazz dance. Will do stretching and RC tonight.

    Had my GI consult today. Endoscopy is scheduled for next Tuesday. I will be given the "Michael Jackson" sedative. lol If it's an ulcer, it was almost certainly caused by NSAIDs or pylori bacteria. I did use a lot of NSAIDs for a few years while battling tendonitis/shoulder problems. If it's the pylori, I'll have to go on antibiotics and be "really sick" for 10 days, according to the doc. Oh joy. That could interfere with my Fall Ball plans. But I'll enter the meet anyway. On the upside, all my blood work and tests show I'm in great health -- perfect blood pressure, great cholesterol (with high HDL -- http://www.mayoclinic.com/health/cho...levels/CL00001), low resting pulse, etc.

    Kick Ass Kick Set:

    Tomorrow, I'm swimming with Speedo at noon. Among other things, we're going to do a nasty Tall Paul I haven't done in awhile:

    In a 25yd pool, 100's as follows:

    - Push off on the opposite side of the starting blocks, kick 7-11 SDK's surfacing into cruise free with a strong 6 beat (overkick)
    - at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
    - Stop, then grab the backstroke start bar and go into a back start, 7-9 SDK's then cruise backstroke with a strong 6 beat kick (overkick)...race finish touch on the opposite wall
    - immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
    - At the final wall when your feet touch pull into the wall then explode with as many SDK's back as you can go before taking a breath then easy free to wall.


    Savageman Swim Details:


    Here are the swim details for the Savagemen Half Iron:

    Water Temperature and Wetsuits
    The water temperature at Deep Creek Lake on September 20 is expected to be around 69 degrees. Wetsuits are allowed and encouraged.


    Swim Course
    The swim course uses an in-water swim start from the park's large swim beach and is a long narrow rectangular course that stays near the Deep Creek State Park shoreline. The swim courses are diagramed in the swim map and video flyover of the swim courses are available on the swim course pages of the SavageMan website.

    A combination of large, colored inflatable buoys and smaller, white buoys will mark the swim course. Buoys are to be kept on your right at all times and the large, inflatable buoys will be different colors for the way out and the way back to ease navigation. Both Half-Iron and International courses share the same course to the swim turnaround at a large green inflatable turtle at the State Park Road bridge and then back to the beach area. The International course will turn directly in to the swim exit around a specially marked buoy when the swim returns to the north beach, while Half-Iron course continues straight to a final turn around a very large, floating "signature" buoy before returning to the swim exit at the north beach. Interspersed between the large, inflatable buoys will be smaller white buoys every 60 meters with strobe lights attached to aid sighting and provide a straight line to follow.

    If for any reason you are having difficulty, roll on to your back and wave a hand in the air. If you are experiencing a medical emergency, take your swim cap off and also wave that in the air. A boat will come immediately to assist you.


    Swim Waves - Tentative Schedule
    There will be four waves for the SavageMan Half-Iron and three for the SavageMan International, each with approximately 100-120 participants.


    SavageMan Half-Iron Waves
    Wave 1 (Half): 8:30 AM (red): Elites, Athenas, Relays, All Females
    Wave 2 (Half): 8:37 AM (ivory): M30-39
    Wave 3 (Half): 8:44 AM (orange): M40+
    Wave 4 (Half): 8:51 AM (dark green): M15-29, Clydedales, Aquavelo
    SavageMan International Waves
    Wave 5 (Intl): 9:30 AM (day glow green): M15-39, Clydedales, Relays
    Wave 6 (Intl): 9:37 AM (silver): F40+, M40+, Athenas
    Wave 7 (Intl): 9:44 AM (pink): F15-39


    I have no idea if this wave order is normal. Do women usually go before the men and with the elite pros?

    Updated September 9th, 2009 at 10:33 PM by The Fortress

    Categories
    Running
  2. Death Valley Group Run

    by , September 9th, 2009 at 03:51 PM (Elise's Fitness Fun)
    We have a group that meets at the Y at 11 on Wednesday and runs at least 4 miles. We decided to call our group "The Death Valley Group" because by 11 here, it is pretty hot. Our route also happens to go where there is very little shade.

    We got in our run today just before a thunderstorm hit, so as you can imagine, the humidity was a little up there. Between miles 2 and 3, we did the leap frog thing again. HR got up to 186 on the leap frog. The tough thing about this run is that after we finish doing the leap frog at mile 3, it is all uphill for the rest of the run. I need to stop talking on the first two miles and save myself for the last mile as I am consistently dying and lagging behind.

    Yesterday, hit the weightroom and did the following:

    1 mile easy run on treadmill

    Bench press: 2 sets of 75 x 15
    Lat pull-down: 2 sets of 110 x 15
    Triceps press: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 10 x 15

    Bicycle crunches: 1 set of 100
    Good morning darlings: 1 set of 30
    Leg raises: 1 set of 20
    Push-ups with Bosu ball: 2 sets of 10
    Categories
    Uncategorized
  3. Day 26

    3x100 FR@2:00

    2x100 IM Kick R:30

    2x4x50 FR@:45,:50,:55 and 1:00

    2x50 BR@2:00

    200 Easy

    1200 SCY Indoors Solo

    2 days in a row and I didn't feel like I was gonna pass out...
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 Workout -9/10/09 -SCY

    by , September 9th, 2009 at 03:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 100 1:45
    1 X 200 3:30
    1 X 300 4:30
    1 X 400 -

    3 X 100 Kick 2:15
    1 X 100 Swim 2:00
    6 X 50 Kick 1:15
    1 X 100 Swim 2:00
    4 X 25 kick *fast,no board* :40
    1 X 100 Swim -

    1 X 100 2:00
    2 X 50 1:00
    4 X 25 :30
    Swim it three times.
    Round 1: fly
    Round 2: back
    Round 3 breast
    Short break between rounds.

    1 X 50 easy 1:00
    1 X 50 fast 1:15
    1 X 50 easy 1:00
    4 X 25 fast :30
    Swim it 4 times. Choice.

    1 X 800 Pull
    Keep it long and strong

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  5. Blah! Still feeling like pooh!

    I'm still a bit thrashed and it's taking sometime to get warmed-up.

    I did get out of bed. I will celebrate this every day I do this even if I do it all the time for the next 20 years. I hate mornings. I'm still convinced that my body is in shock that an alarm is going off and gets up in order to make the noise stop.

    Nonetheless ... it was a 1000 w/u but I got in late. I was running a bit late and was dreading jumping in and there's that darn chatty coach of mine ...

    I did a 500 (or so)
    then 4 x 200 (team did pull I was told kick) so kicked with long fins on 3:15

    Joined them in progress of doing 12 x 75 on 1:10 (middle 25 sight - blah)

    10 x 50 build - last one was ez

    I'd like to run tonight but I am meeting a friend for dinner so I don't think I'll have time.

    I set-up pilates for Thursday nights before coaching starting 2 weeks from now. It's a 3 person class on the reformer. I'm pretty excited.

    In other news my phone is completely freaking out. I check email from time to time during the day and have it set to just load the past 3 days. Today it has tried several times to download all 8000+ messages I have sitting in my Yahoo account. I'm sure many of those could be deleted but I'm an email packrat.

    Perhaps my shakra or auora or chi or whatever would be better cleansed by a mass email cleaning ... maybe after dinner tonight.

    I have also not been getting enough sleep. GOD LOVE Starbucks ...
    I have lovely dark circles under my eyes. It is very attractive.

    Despite my getting my arse in gear and working out fairly regularly for a couple of weeks now I am still feeling tank like. Fort, why do I still feel this way?!

    Okay enough rambling!
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    Uncategorized
  6. Wednesday Sep 9th, 2009, Snakes in the POOL

    by , September 9th, 2009 at 11:13 AM (Ande's Swimming Blog)
    Wednesday Sep 9th, 2009

    Weighed 215

    left thigh hurts a little

    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Tyler, Nate, Paul, Brandon, Amy, Ned & Mike
    we had the whole pool


    Warm-up
    4 rounds of 150 fr, 100 k, 50 bk


    Main Set
    SNAKES
    swim 1 length in each lane,
    there were 22 SCY lanes
    each snake was 550
    pass on left

    1) 25 fr 25 fl

    2) 550 swim

    3) 25 fr 25 bk

    4) 550 kick

    5) 25 fr 25 br

    6) 5 x 100 IM & 50 bk

    put on B70 legs

    took 3 minutes extra rest

    7) 500 fr
    fast for time,
    went 5:22

    50 easy

    25 SDK fast
    whitney timed
    roll off side no blocks
    went 10.6


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    Updated September 9th, 2009 at 04:46 PM by ande

    Categories
    Swim Workouts
  7. Sprinting? Not too bad...

    by , September 9th, 2009 at 08:30 AM (Mixing it up this year)
    Today I tried to sprint alittle at the end of practice and did not do too badly. It is hard to get your time at the feet off a turn but it's close enough.

    5x100@1:45 Free
    10x50@:55 Free w/paddles & bouy build
    5x100@1:45 #1-4 Free #5 IM went 1:37 on IM
    10x50@1:00 Free 1/2pull/1/2kick
    5x100@1:45 #1 IM, #2-4 Free, #5 IM held 1:37 on IM's 1:25's on Free
    500 Free kick w/fins every 3rd 25 fast
    4x25@1:00 Free SPRINT w/turn was 17 after the feet
    200 Free EZ
    4x25@1:00 Free SPRINT w/turn was 17 after the feet
    200 Free EZ

    Total 3600 yards
    Categories
    Uncategorized
  8. Tuesday, Gym, Swim

    by , September 9th, 2009 at 01:29 AM (Swim like an Orca, but faster !)
    Lords Gym 12-1pm

    15 min. Elliptical
    2x5 80lb Assisted Pull-up & Dips
    3x10 Backstroke Sim Pull Down 12/15 lb
    3x10 Fly Sim 20/25lb
    3x10 Incline Bench BB 70 lb
    3x8 Curls 30 lb
    3x8 Triceps (Pull down)
    3x10 Leg Ext 90/100/110
    3x10 Leg Curls 80/100/120
    3x10 Calfs 280/290
    3x10 Ab Machine 50 lbs
    2x10 Lat Pull Downs 90/110

    AQUM - Aquasol - Coach Janine

    Warm - 450 (2x100, 2x50, 50 K 100IM Drills, 50FR)
    Main
    500FR :45 rest (6:10)
    400IM :30 rest
    300FR (1:00 rest - nature walk(run))
    200IM :20 rest
    100FR :15 rest
    50IM
    10x50 K on :50 w/fins (avg :38)
    200 cool

    2700 scy
    Most of my workout's have been going into the FLOG lately. Ive been doing 2 of RickMiles workouts a week and its been great for distance (200+) conditioning.
    If I can get my 500FR time below 6:00 I may consider entering the 500 event. I would have never considered it before, I do 50's at the meets because it's easy and its all I been able to do and work at, except for the 100 FR...not because I think I'm a sprinter. I'm built more for distance anyways, I just needed conditioning. However the 100 FR is still a staple and a nemesis...I haven't tried a test run to break the 1:00 barrier, but I think I'm ready.
    My wife is becoming more active with swimming as she likes to swim with me after church at the Swimstitute, a SCM pool in Rancho Cordova. She has taken about 4 private lessons so far from my coach, shes doing great and will soon join the USMS as a fitness swimmer.
    Ive done workouts with other Masters teams and noticed they always do 3800-5000 yards or meters, where our little gang does a paultry 2200-2700 scy, I think we are more laid back and the majority can't do (or doesn't want to) the larger quantity sets. However our coach does throw in stroke coaching and takes the time to talk in between sets, so I think we come away with a little more quality in place of quantity.
    Ive been working out on my own, SOLO/BYO 2-3 times a week, and its where I get most of my large yardage in, which in turn is conditioning.

    Updated September 9th, 2009 at 04:14 AM by EricOrca (too busy the first time through)

    Categories
    Uncategorized
  9. Backstroke today

    by , September 9th, 2009 at 12:11 AM (A comfort swimmer's guide to easy swimming)
    9/8/09

    After taking Sunday and Monday off, I felt pretty good today in spite of all the drinking and late nights over the holiday weekend.

    SCM, solo

    300 swim free
    200 IM drill
    200 swim no free
    (did backstroke)
    100 IM drill
    200 kick choice
    (kicked reverse IM)
    200 pull free breathe every 3
    (buoy only)

    swim 3 x 200 back on 3:45, descend 1-3 to about 80%
    (went 3:25-3:15-3:15)

    swim 4 x 50 free on :50 at moderate speed
    (these were 43)

    swim 2 x 200 back on 3:45, #1 -just make the interval, #2 is faster
    (went 3:30-3:20)

    swim 4 x 50 free on :50 at moderate speed
    (these were 43)

    swim 200 back fast on 3:45
    (went 3:10)


    swim down 4 x 50 on 1:00

    --
    3000m
    Categories
    Uncategorized
  10. 9/8 Back in the water

    by , September 8th, 2009 at 10:47 PM (FREEDom)
    We had a nice time on the beach over the weekend. Good and relaxing. Sharon and I also rode 30 miles on Saturday, and 44 miles on Sunday up and down Longboat Key, Lido Key, and Bradenton Beach. Nice ride, but kept it at a moderate pace.

    Swam today, usual masters practice. Beth coached. More folks were there than have been the last couple of weeks, as we had decent weather, and most folks are back into their normal schedules.

    Warm up
    400 sw, 300 k w/ fins, 200 pull, 100 choice
    probably got in about 600 or so.

    8 x 100 on 1:35 as 75 swim 25 fast

    16 x 25 on :40 fast, every 3rd no breath

    3 x
    100 on 1:45 k w/ fins
    200 on 3:00 sw w/ fins

    100 easy

    6 x 100 on 1:45 as 25 dr, 50 sw, 25 fast
    did 2 of these and called it a night.

    Still swimming easy to moderate, watching the HR. Not too exciting, but better than nothing. I'm trying to focus more on technique, drilling a lot of the swims, going deep and kicking more off the turns. Not swimming anything fast, just making sure not to over work for now. I have to figure a way to get in shape for that treadmill stress test next week!
    Tags: bike
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -9/09/09 -SCY

    by , September 8th, 2009 at 05:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 100 1:45
    2 X 150 2:30
    1 X 200 3:00
    Swim it 2 times.

    4 X 100 kick 2:10
    8 X 25 kick *fast-no board* :40

    4 X 225 IM 4:00
    Rotate a 75 of each stroke, IM order.

    1 X 400 Free 6:00
    4 X 50 Descend 1-4 1:00
    1 X 300 4:15
    3 X 50 Descend 1-3 1:00
    1 X 200 2:45
    2 X 50 Descend 1-2
    1 X 100 1:30
    1 X 50 Fast -

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  12. Dryland + Modified She Puff Sets, Tuesday. Sept. 8

    by , September 8th, 2009 at 05:04 PM (The FAF AFAP Digest)
    I was planning to attend a spin class today but, as Geek noted, the traffic was appalling. So I turned around and went home. Got in 30 minutes of drylands instead and a swim. Stole a couple sets from the mysterious lurking She Puff's 7600 yard (ouch!) Labor Day workout.

    Drylands:

    external and internal rotators on cable machine, 10 x 3 x 15, each arm
    forward lunges w/20 lb DBs, 2 x 15
    long arm crunches, 2 x 50
    iron monkeys, 3 x 25
    flys on cybex machine, 50 x 2 x 10
    (didn't like the machine)
    hip flexion on yoga ball (back of shoulders on ball, one leg bent, one leg out, lower hips to ground and back up -- very hard)
    jazz's RC exercise on wall (scapular wall slide), 2 x 25
    3 point arm extensions, 3 x 3 x 15


    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Main sets:

    3 x through:

    1 x 300 free @ 4:00
    3 x 150, done as 50 free + 100 kick + 15 wall ups/pull outs @ :15 rest interval (work middle 50 of 100 kick, 6 SDKs off each wall)
    extra :30 rest
    1 x 50 fast SDK w/fins (went 25, 24, 24)
    50 EZ

    50 EZ

    4 x 200 tempo dolphin kick on back w/fins @ 2:50

    100 C/D

    Total: 4200

    Swim: 2150
    Kick: 2050

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I was somewhat tired today from the hard workouts and weights from the last couple days (not to mention much less sleep ). Didn't feel particularly "fast." I am tentatively planning on doing Patrick/Paul's workout from yesterday tomorrow. But I suspect my shoulders may be sore from all the free and the wall ups, so I may kick the aerobic portions.

    Updated September 8th, 2009 at 07:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Day 25

    10x50 1-5 FR@1:00, 6-10 BR@2:00
    10x50 FR Pull@1:00
    16x25 IM@1:00 w/fins
    200 Easy

    1600 SCY Indoors Solo
    Categories
    Uncategorized
  14. Tuesday Sep 8th, 2009

    by , September 8th, 2009 at 12:03 PM (Ande's Swimming Blog)
    Tuesday Sep 8th, 2009

    weighed 217 after practice

    Weights
    lat press 10 x 40 8 x 45 8 x 50 8 x 55
    lat pull 8 x 156 5 x 205 5 x 205
    bench press 10 x 135 5 x 185
    leg press 10 x 180 8 x 270
    (right knee & left thigh hurt a little)

    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Tyler, Todd, & Mike
    beside Nate Ned, Larry & Sierra who did the Austin Tri

    Warm-up
    500 easy


    Main Set

    4 rounds (one each stroke) of
    4 x 25 desc
    3 x 50 desc
    2 x 75 1 easy 1 strong
    100 strong
    100 easy

    2 x 25 SDK
    5 x 25 easy
    2 x 25 SDK
    5 x 25 easy

    25 br fast
    tyler timed
    roll
    went 12.9

    easy 50

    25 br fast
    tyler timed
    roll
    went 12.8

    easy 50

    25 br fast
    tyler timed
    roll
    went 13.0


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009
  15. Tuesday Sept 8, 2009

    I got up to swim this morning!
    Needed to keep but alas the pool was calling. Go me!

    250 swim
    2 x 125 kick
    2 x 125 pull
    5 x 50 drill
    5 x 50 desc to fast

    We had a choice of sets I chose the less sprinty set

    2 x 250 pull
    6 x 75 (50 drill/25 build)
    2 x 250 pull

    There was a 4 x 100 choice at the end that I didn't get to.

    I am pretty thrased as that was my 3rd workout in 24 hours. I'm taking tonight off for sure and will get back at it tomorrow morning.

    I felt like death during the first part of warm-up but was able to feel fairly good through most of the workout.

    I am drinking my Starbucks today like my life depends on it, which it might.
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  16. Recovering from yard work

    by , September 8th, 2009 at 08:24 AM (Mixing it up this year)
    I have blisters on my hands, my biceps are aching and my back & neck muscles are sore. That is why I am a water creature!

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Fly w/fins as 50 swim/50 kick
    5x200@3:00 Free w/paddles & bouy descending went 2:49, 2:44, 2:42, 2:40, 2:37 not particularly strong
    8x25@:45 Free kick every 3rd fast
    500 Free as 25 drill/25 swim

    Total 3700 yards
    Categories
    Uncategorized
  17. Weights + Swim, Monday, Sept. 7

    by , September 7th, 2009 at 10:24 PM (The FAF AFAP Digest)
    This was my last regular day of sleeping in. School starts tomorrow here in lovely Fairfax County. My oldest two, of course, aren't that excited about it and are grumbling about their schedules. But my youngest is sooooo happy. And I'm happy for her. She's moved to the GT Center, has a fabulous teacher and only 21 kids in her class. Doesn't get better than that!

    After lunch, I went to the gym and did the following:

    Weights:

    I've started keeping track on my iphone "note" function so I don't forget what I'm doing. Very handy! I increased weight on most exercises.

    leg extensions, 70 x 3 x 15
    seated leg curls, 90 x 3 x 15
    goblet squats, 50 x 3 x 15
    leg press, 310 x 1 x 15, 330 x 1 x 15, 350 x 1 x 15
    HS hi row, 140 x 3 x 10
    tricep press, 60 x 3 x 15
    seated rear delt fly, 70 x 3 x 15
    seated straight arm dips for RC, 60 x 2 x 25
    windshield wipers, 2 x 25
    long arm crunches, 2 x 50
    chin ups, 3 x 7

    Ran down to the pool to get in a quickie workout before it closed:

    Swim/SCM/Solo:

    500 warm up

    15 x 100 free @ 1:40

    Total: 2000 meters

    Meant to do 20 x 100, but I ran out of time. Was trying to do some free on fairly short rest to quasi prep for the 1.2 mile swim. Kept an fairly even pace the whole way. Perhaps I should do it again at a slightly faster pace to see if I could sustain it; I felt like I got into a fairly decent rhythm/zone. This is the most consecutive freestyle I can recall doing in many ages ...

    Order another pair of mirrored goggles today and more nose clips. I broke my last clip today -- egads!

    Came home and, instead of drinking endurox, drank wine with some friends. Had our relay mate for Savageman over -- so there was much talk of hills. he and Mr. Fort driven and rode/run the course, so they're much more prepared than me!

    Oh, I've heard the WSJ is doing an article on masters swimming.

    Updated September 7th, 2009 at 11:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Monday September 7, 2009

    I think sleeping in and being able to swim is the greatest thing ever!

    My fabulous coach was generous enough to send me a workout.

    400 swim
    300 pull
    200 IM Drill
    100 Choice (I did IM kick)

    6 x 50 build on :50
    100 ez

    6 x 50 on 1:00 odds free/evens fly descend
    100 ez

    6 x 50 kick on 1:10 3 & 6 fast
    100 ez

    4 x 100 pull on :20 rest (I did 6)

    200 c/d

    3000 yards

    I swam fly and my shoulder felt fine!!! I was going to take a bit more time off but decided to give it a whirl.

    Skipped running yesterday and planning on going later today.

    Ran 3 miles. I really, really did not want to. I started making excuses - I still have a lot to do, I'm hungry, It's getting late ...

    Then I reminded myself how good it feels to run and that there are always excuses. The run did indeed feel good and I am thrilled that I went and that I'm getting back into shape -now off to do all those things I have to do and EAT!!!

    Updated September 7th, 2009 at 10:08 PM by FlyQueen

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  19. Sarasota Y Sharks Masters 5:30 Workout -9/08/09 -SCY

    by , September 7th, 2009 at 04:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 50 kick 1:15
    1 X 400 swim -

    1 X 100 kick 2:10
    4 x 25 kick *fast,no board* :40
    Do the set twice.

    1 X 100 IM 2:00
    3 X 50 stroke 1:10
    Swim the set 4 times.
    Round 1, 50's are fly, round 2 back etc.

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    2 X 25 fast :30
    Swim the set 4 times. Choice.

    4 X 300 Free 4:30
    #1 Moderate
    #2 Descend by 100's
    #3 Negative split
    #4 Fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  20. Dover bound

    one last whirlwind weekend... and in 4 hours i'm off to dover via london.

    friday i swam the www.nycswim.org governors island race... 2 miles a beautiful day and close to 200 swimmers. i finished 8th over all though official results are not posted yet, i recall coming in at 43 minutes and change. a couple of the pros joined the swim and the winning time was 38 minutes and change.

    saturday was the 3rd quassapaug sailing center open water festival. i have participated in all three and attendance was up this year even though swimstud was absent. i swam all three events (3mi, 1.5mi, and .5mi) and managed to better my overall time from last year again. results are not up yet for this year but will be here http://www.qsailingcenter.org/openwaterswimming.html

    sunday i swam the john daily mile at longbeach, ny. another beautiful day and a field of around 200. i swam rather close to the jetties... not a good strategy with a following sweep, but still finished 8th over all. clare and i drove to b'klyn, then rode the pedersens to the gov's island ferry to catch the fina NY PROSWIM 10k. it was a great venue to observe how the pros do it with easy viewing of the entire course. check out the website www.swimnyc.org for info, pictures, results.

    monday, i went to brighton beach and swam a loop (5k) with jonathan..... now i'm off to JFK.
    i'll wash the coney island salt off my skin in the dover harbor tomorrow.
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