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  1. Day 37


    200 Swim
    6x50 FR@1:15 - :35 or better

    10x50 Kick 1-5 BR/FR@1:30, 6-10 FR w/fins@1:00

    8x25 BR@1:00
    2x50 BR/FR@1:30

    200 Easy

    1500 SCY Indoors
  2. Lifting information and new "Core" workout

    by , September 30th, 2009 at 02:36 PM (Random Nonsense)
    Weighted exercises increase by 5lbs every workout until I fail, then I drop to 80% of that weight and start the progression again. Warm up sets are not listed, but the higher the weight, the more warm up.

    Strength Days (MWF)
    A Day
    5x5x280 squats
    5x5x155 bench press
    3x20 stretch cords double arm pull fast (changing soon to bent over rows)
    3x20 crunches (going away soon)

    B Day
    5x5x155 deadlifts (just added 2 weeks ago, replaced squats)
    5x5x85 shoulder press
    5x5 or 3x10 or 2x15 pull ups (changing soon to one arm rows)
    3 min plank (going away soon, I hate planks)

    "Core" Day (So new, I have not done it yet, TuThSaSu)
    20 Tricep dips
    20x45 Upright rows (45lbs is a naked olympic bar)
    20 pullovers
    10 pull ups
    20 back extension
    20x? side bends (I don't remember how much weight I used to do)
    20 broomstick twists
    20 crunches

    "Core" Day: I am trying to build up and balance the major muscles needed to support swimming, so the muscles supporting the spine and connecting the arms to the body. I am not really worried about strength and I am not worried about endurance, I am worried about balance. I am not 100% convinced this will be a good idea, but I don't see it as a bad idea. Feel free to criticize the plan or even make suggestions.

    Background: My personal bests for 5x5x? are 300 squats, 175 bench, 110 shoulder press iirc. Squat PB is recent, but I have not hit bench or shoulder press PBs in almost 2 years. I weighed 5-10 lbs more 2 years ago and weigh 180-185 now at 6'2". I workout at home, have a full power lifting cage, 300lbs olympic plate set, 5-50 hex dumbells. Yes, I am jealous that at least two other USMS bloggers bench more than me.
  3. Wednesday Sept 30 2009

    by , September 30th, 2009 at 01:04 PM (Ande's Swimming Blog)
    Wednesday Sept 30 2009

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

    64 Days till Long Beach


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Tyler & Max, beside nate, Todd & Brad

    WORE Briefs

    300 ish

    Main Set

    4 x 250 desc done 200 fr 50 fl

    4 x 200 desc done 150 fr 50 bk

    4 x 150 desc done 100 fr 50 br

    4 x 100 fr desc on 1:30

    4 x 50

    assigned 3 x 300
    did 3 x (3 x 50)

    50 flutter kick with a board
    went 31

    UT men trained this morning,
    Eddie on deck, saw USA Swimming biomechanics coordinator Russell Mark

    Updated September 30th, 2009 at 04:01 PM by ande

    Swim Workouts
  4. I've got LEGSSSS

    by , September 30th, 2009 at 08:40 AM (Mixing it up this year)
    The legs aren't sore now but they will as the day progresses.

    12x100@1:45 Free #4,8&12 IM
    5x100@1:30 Free kick w/fins went 1:22, 1:20, 1:20, 1:19, 1:17
    3x500@8:00 Free w/paddles&bouy went 7:05, 6:56, 6:37
    300 Free kick w/fins
    400 IM w/fins as drill work
    100 free ez

    Total 4000 yards
  5. 1st indoor practice

    by , September 30th, 2009 at 12:43 AM (Swimming, Life, and Other Stuff!)
    The Nasti's were named the "Club of the Year" during the USMS Convention in Chicago this year!
    I'm not sure what this honor was based on but I agree we are a GREAT club! The banner will be suspended from atop the Noblesville High School Aquatic Center. If you're a backstroker you can gaze at it each lap as you swim by. Tonight we hooted and hollared a bit before our workout!
    Tonight's workout:

    *500 Free warm-up swim
    *4 X (125 free on 2:00 followed by 75 IM on 1:30)
    *200 Dolfin Kick on Back w/fins
    *8 X 75 on 1:30 (odds IM / evens Freestyle)
    *8 X 25 free w/controlled breathing 3/3/2/1/0/1/1/3(i didn't make the zero one)
    *200 Backstroke swim focusing on good turns.
    2,500 yds.

    I signed up for the Fall Classic at IUPUI Natatorium. This meet is the 1st leg of the TYR Master's Grand Prix. I did this series last year. It was lots of fun. Several forumites swim this series. I thought all 3 pools were great. (IUPUI Nat, Univ. of Louisville, and Univ. of Illinois Chicago) The meets are SCM.
  6. Can't decide....

    by , September 29th, 2009 at 09:48 PM (Elise's Fitness Fun)
    Can't decide if I want to focus on 50s or 200s for the upcoming season. Best event in high school was 200 free and I swam 200 fly and 200 back in college. I don't think I can train well for both 50s and 200s. The training regimens for the two are quite different. Really, in many ways, I'm better suited for the middle-distance. The main problem is logistics - I have to train most of the time on my own. I think it will hard to train the yardage and push hard enough on my own to be solid for 200s.

    I found myself wondering today about the sprint - middle distance thing when I did the first hour of the age-group practice. Had to take son to piano practice, so only able to do one hour. Anyway, she divides the group into middle distance and sprint lanes. I went to the sprint lane. Have to admit, I kind of miss doing really challenging sets of 200s or 300s on a tough interval. I don't always feel like I'm accomplishing much when I do 50s or 100s with lots of recovery. Maybe the running I've been doing lately is starting to make me concious of yardage and aerobic type efforts. Here is the workout for today:

    600 warm-up

    12 x 100 free pull with paddles and pull buoy on 2:00

    10 x 50 kick on :55 - did first 5 free kick and did second 5 back kick

    10 x 50 free with 10 seconds rest between each 50 - Since only able to get in 4 before getting out to take son to piano practice, did these easy.

    2500 yards
  7. Making like CVDB, Tuesday, Sept. 29

    by , September 29th, 2009 at 05:49 PM (The FAF AFAP Digest)
    I've decided to take Ande's advice and make like Cameron Van der Burgh until taper time for SCM Zones. So I plan to hit the gym 4-5x week and hit the pool 4-5x week. Pool work will consist of: (1) warm up/recovery swims; (2) hypoxic/SDK work; and (3) speed work. I don't plan on doing any aerobic work whatsoever unless I'm swimming with my team at my usual Sunday am practice. Of course, you get some aerobic work just doing what I have planned ... Bottom line: more gym, less pool yardage. Since I only plan on 50s and a couple 100s for the rest of the year and am done with my forays into 200s and the OW, I think this experiment is worthwhile. Or at least it will be a nice test to see if it works for masters ... Since I have lost some strength from almost 2 weeks off from the gym, I wish I had a bit more than 7 weeks for the experiment, but such is life. The only aerobic work I think I'll really miss is some of my kicks sets, especially with the MF. Perhaps I'll do one on occasion, if I feel the need to relieve boredom, although this might undercut the efficacy of the experiment perhaps.

    Not sure about any other cross training in the form of running or spinning ... I might do some. Any thoughts on this? I'm also unsure how much to ease off before the Sprint Classic ... I'd like to swim some fairly fast 50s there, since it's probably my last yards meet of 2009 without a full taper.


    leg extension, 90 x 3 x 10, 60 x 2 x 10 (fast)
    HS hi row, 150 x 3 x 10, 100 x 2 x 10 (fast)
    single arm standing "push" on double cable machine, 25 x 2 x 15, each arm, 30 x 1 x 15 each arm
    goblet squats, 55 x 3 x 15
    reat delt fly, 70 x 3 x 15
    leg press, 330 x 23 x 10, 250 x 2 x 10 (fast)
    rack chins (dropping ass), 3 x 15

    long arm crunches, 2 x 50
    crunches w/med ball, 2 x 25
    dead bugs, 3 x 25
    windshield wipers holding 12.5 DBs, 3 x 25
    lunge-lunge-standing broad jump, 1 x 15
    lateral box jumps for 1:00 (these are hard one the outside calf muscle -- I must never use this muscle)

    scapular wall slides, 2 x 25
    prone scapular scrunches, 2 x 25
    internal and external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25

    stretching, 15 minutes, drive to pool


    Warm up:

    400 swim
    200 kick
    200 fly drills

    Main sets:

    20 x 25, done as

    odds = UW SDK shooter (no fins, Ande )
    (3 back, 2 belly, 2 flutter)
    evens = 25 EZ

    100 EZ

    5 x (50 AFAP w/fins + 100 EZ)


    50 SDK on back, :23
    50 back, high :24
    50 free, :25 (missed turn)
    50 SDK, :23
    50 back, :25 (tired)

    100 EZ


    Total: 2250


    Could definitely feel the weights on the swim! I usually feel it the next day, but not this time.

    I realized today that I almost never do 50 frees in practice. Wonder why? I guess I'm always defaulting to backstroke. I usually just do AFAP 25s freestyle ...

    Had a random thought whilst swimming today. Why can I take out my 100 IMs like a bat out of hell, but tend to hold back on my 100 backs and 100 frees on the first 50? Why so willing to die on one, but not the other? I guess the order of strokes in the IM dictate that ... Or maybe the pain/dying in my 100 IMs have changed my race strategy for other 100s.

    Updated September 29th, 2009 at 08:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -9/30/09 -SCY

    by , September 29th, 2009 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    5 X 100 free 1:40
    4 X 100 kick 2:10
    4 X 100 free 1:30
    3 X 100 kick 2:10

    300 IM 5:15
    4 X 50*1 of each* 1:00
    200 IM 3:30
    4 X 50*1 of each* 1:00
    100 IM 1:45
    4 X 50*1 of each* 1:00

    4 X 300 free 4:30
    #1 moderate
    #2 each 100 faster
    #3 negative split
    #4 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Tuesday Sept 29 2009

    by , September 29th, 2009 at 12:22 PM (Ande's Swimming Blog)
    Tuesday Sept 29 2009

    Training for 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Entered, bot air tix, & reserved hotels

    Days till Long Beach

    Both UT men trained this morning,
    Kris on deck, saw USA Swimming biomechanics coordinator Russell Mark


    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center diving well, decent temp
    dove in on time
    Swam with mike & beside Todd, Nate, & Jon
    WORE Briefs

    2 rounds of
    100 fr 50 fl dr 100 fr 50 bk 100 fr 50 br
    kick 50's on 2nd round

    Main Set

    [B]3 rounds: 1) fl, 2) bk, 3) br
    4 x 50 stroke desc on 50
    fl & bk on 50 br on 1:00
    8 x 25 stroke on 30 odds: easy evens: fast
    400 neg split swam it easier

    had 8:00 meeting so got out around 7:25 & missed round 4

    Updated September 29th, 2009 at 12:46 PM by ande

    Swim Workouts
  10. Tuesday September 29, 2009

    I did not get to run last night. I got home at 10, showered and got into bed. I did pack up my swim bag and had my leftovers from dinner waiting for me in a bag in the fridge.

    I then hit snooze about 4 times this morning and was 20 minutes late getting in ... I swear I'll get this down eventually.

    I just did a 200 warm-up and went right into the main set using the first part as warm-up:

    5 x 100 swim (free on 1:40 to warm-up)
    5 x 50 kick (with fins on :50)
    4 x 100 drill/swim (fr, fr, fl, bk)
    4 x 50 kick no fins on 1:10
    3 x 100 descend (1:23, 1:19, 1:15)
    3 x 50 EZ

    There was a 2 x 100 something and a 2 x 50 something but I didn't get those in.

    Goal for tomorrow dive in by 5:35 ...
  11. A sprint day for me

    by , September 29th, 2009 at 08:31 AM (Mixing it up this year)
    I did not feel terribly fast but I did attempt a sprint day today. I just expect to go so much faster than I did.

    8x100@1:45 Free #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free SPRINT went 37, 36, 36, 35, 35 not fast in my book but for practice that is a typical sprint for me
    8x50@1:00 Free #3&6 1/2 pull 1/2 kick
    5x50 Free from dive as 25 sprint 25 easy
    8x25@:45 Free over kick these arms easy

    5x50@1:00 Free Right arm only w/paddle
    3x100@1:45 Free w/paddles & bouy
    5x50@1:00 Free Left arem only w/paddle
    300 Free Kick w/fins Easy

    Total 3000 yards
  12. 2 in a row!

    by , September 29th, 2009 at 12:17 AM (Swimming, Life, and Other Stuff!)
    I made it to the pool again tonight! I swam at LA Fitness solo. I stayed true to my word and did a short workout consisting of mostly fly and back. I had to hurry and finish by 6:00 pm, a huge aqua-noodler class takes the pool over for their workout.
    I've been doing a 12 hole putt-putt course I made up this past week in PE! It's fun for the kids and since our school is so flu-ridden I was attempting to find something that wouldn't get them all coughing all over the place. It worked! I had all the 3rd-5th graders score their round and I've created par for all holes. I did a flip video tour of the course. I may try to post it tomorrow if I get started a little earlier.
    Here is my workoout for tonight:

    *12 X 50 free on 1:00 (bi-lateral 3 or 5 stroke breaths, glide before catch)
    *12 X 25 on :30 (focus as above)
    *4 X 50 flutter kick on 1;20 no fins
    *200 IM rest :30
    *4 X 25 Fly on :30 (1 down/2 up breathing)
    *4 X 50 dolphin kick on back w/zommers 1;00
    *4 X 25 Fly on :40 (2 down/2 up breathing)
    *200 IM rest :30
    *6 X 50 Backstroke on 1;00 (turns were tough, no flags)
    *8 X 25 Backstroke on :40 (attempting to dolphin off the wall) maybe I need a nose plug?

    *200 IM :30 rest
    *2 X 100 IM first one hard, rest :30, second one ez cool-down.
    2,800 yards

    Tomorrow Team Nasti starts indoor SCY practice. I am ready to move indoors!
  13. Recovery + Meet Planning, Sept. 28

    by , September 28th, 2009 at 11:28 PM (The FAF AFAP Digest)
    Did a fairly brief recovery type workout. Not quite up to cranking it all the way up today. I'd like to have a boring October; I feel like June-Sept were just crazed.


    Warm up:

    750 variety swim, kick, drill

    Main set:

    40 x 50s, done as

    1-10 = breaststroke kick @ 1:05
    11-20 = breaststroke pull @ 1:00
    21-30 = 25 easy speed fly + 25 easy @ 1:00
    31-40 = 25 UW shooter on back (no fins) + 25 easy @ 1:10

    150 EZ

    Total: 2900


    Meet Plans for 2009-10:


    I need to sort out my meet schedules for the rest of the year. Right now, I am planning on the Sprint Classic on Oct. 25 (which I wish was a week later), the Thanksgiving SCM meet at the Freedom Center (though it's not on the PV masters schedule yet ...) and a day or two at CZ SCM Zones in Flushing Meadow NY. The last two are back-to-back meets, which gives me pause. I'd like to see the order of events for these meets, so I can figure out what is doable.

    I've already swum the 100 back and 100 fly in SCM this year, so I would prefer to focus on/be able to enter without huge timing issues the 4 50s and the 100 IM in SCM. And possibly do the 100 back again. I wish there was another yards meet in 2009 where I could swim the 100 IM before the likely suit ban is imposed, but I may not get around to that as I'm swimming the 4 50s at the Sprint Classic. The Sprint Classic will be my official 5th anniversary as a competitive masters swimmer. My very first swim as a masters swimmer was the 100 IM at that meet back in 2005 in a speedo endurance tank.

    Ande has suggested that I train like Cameron VDB:

    I actually haven't watched the video yet. But I understand he has little pool time (4x a week) and mega gym today. Edit: Watched it. He seemed a little vague about the water time, referring to 3-400 recovery swims and then "high speed drills."

    This might be a good course of action for the next 6 weeks until taper time. I'm kind of done with aerobic work for a bit, though I'll get some at my usual Sunday am team practice. I'm thinking that's plenty right now ...


    My coach told me on Sunday that GMU was awarded the CZ meet again in April. Great news! This might be my taper meet for SCY, though the relays really complicate that effort. (I'm not planning a Feb. taper this year.) I'm just leery of mentioning the words "travel meet" (i.e., Atlanta) yet. It's too soon after a long Nats vaca at Indy. But I'm not planning on Puerto Rico, so it's a possibility.

    In terms of LC meets, and looking way ahead, if we don't have a LC meet in PV (or even if we do), I might opt to go to New England LC Champs in June. I guess it depends where they are ... last summer, they were at an excellent pool at Middlebury. This has the advantage of leaving July and August, which are cluttered with swim meets and vacations, free of training and taper worry. I'd probably only go to this meet if I skipped Atlanta. Have to mull the options over, and what makes the most sense for the fam.


    Jimby has now been in the woods since Friday. Poolraat skart me with talk of bears. I just hope he makes it out of the woods intact on Wed or Thurs as planned.


    Ordered a new suit today:

    There were no Pros in my size and only 3 TYR suits left in my size (at least at swimoutlet). I expect companies have been flooded by USA-S orders.

    Updated September 29th, 2009 at 11:54 AM by The Fortress

    Swim Workouts
  14. Brick + Swim

    by , September 28th, 2009 at 10:04 PM (Elise's Fitness Fun)
    Early this morning, did 50 minute spin class and followed it up with a 3 mile run on the treadmill. Since I don't regularly do bricks, kept the run very easy with 10 minute miles. Average HR for entire brick workout was 146.

    Late this afternoon, hit the pool for a very short workout.

    Warm-up: Reverse 200 I.M. drill: free - exag. roll, breast - kick on back, back - double-arm, fly- one-arm

    6 x 50 free pull with paddles and buoy on :45

    8 x 50 kick - IMO - 2 of each - on 1:00

    4 x 25 fly - 3/4 underwater - on :45

    4 x 25 back - one-arm drill on :45

    4 x 25 breast pull - on :45

    1 x 300 free drill with fins - 75: 12 kick/3 strokes, 75: 6 kick/3 strokes, 75: 3 kick/3 strokes, 75: regular free

    1500 yards
  15. Monday Sept 28 2009

    by , September 28th, 2009 at 05:06 PM (Ande's Swimming Blog)
    Monday Sept 28 2009

    a little over a year ago the orginal Ande's Swimming Blog got shut down
    it used to rank #1 on when you google search
    swimming blog
    just googled it and it ranked 7th

    next meet is:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Entered, bot air tix, & reserved hotels

    Days till Long Beach

    Did not swim or lift on Sunday

    Got a FLU shot on Saturday

    Lifted at world gym this morning

    Both UT men & women trained this morning,
    Eddie & Kris Kim & Jim were on deck along with

    USA Swimming biomechanics coordinator Russell Mark had his underwater video equipment set up & filmed breastrokers when I walked by, they were analyzing their kick


    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center diving well, decent temp
    dove in on time
    Swam with Paul, Mike, Brandon, & Nate beside Todd, Tyler, Amy, Larry, & Ned

    WORE Nike Briefs

    400 done 75 fr 25 fl
    300 done 75 fr 25 bk
    200 done 75 fr 25 br
    100 IM

    Main Set

    [B]3 rounds of:

    5 x 200 fr 4 on 2:40, 5th on 4:00
    1) 050 strong 150 med
    2) 100 strong 100 med
    3) 150 strong 050 med
    4) 200 strong
    5) 200 easy kick

    went 2:05 & 2:06 on 200 strong

    assigned: 4 x 250 fr
    did 3 x 50 fr 5 SDKs off each wall

    Updated September 28th, 2009 at 05:15 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  16. Day 36


    10x50 Kick@1:30 1-5 BR/FR, 6-10 BR
    5x100 Kick FR w/fins@2:00

    6x100 FR@2:00 1-2 Swim, 3-4 Pull, 5-6 Fins and Paddles

    200 Easy

    2300 SCY Indoors
  17. Sarasota Y Sharks Masters 5:30 Workout -9/29/09 -SCY

    by , September 28th, 2009 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:

    2 X 200 3:30
    2 X 100 1:30
    4 X 50 :45
    Swim it twice.

    1 X 200 kick 4:20
    4 X 50 kick 1:10
    1 X 100 kick 2:10
    4 X 50 kick 1:10

    4 X 200 free 3:00
    4 X 100 free 1:30
    3 X 200 IM 3:30
    3 X 100 IM 1:45

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Monday September 28, 2009

    Got out of bed! and left the house pretty much on time. If I had actually put all of my swim stuff into my bag rather than near my bag and packed my lunch rather than mentally thought about a lunch I would have been on time. I dove in a few minutes late.

    Warm-up was:
    800 mix-up strokes
    400 IM drill

    I did 600 then the 400 IM

    I joined in on the last one of:
    3 x 500 free on 7:30 (I was actually told to only do one - gotta love when your coach realizes you are a sprinter and doesn't try to kill you)

    I went a 6:49

    12 x 50 pull - I was told to them kick on :55
    Descend 1-4, 5-8 and 9-12

    100 EZ


    Not too bad for not swimming much in 3 weeks. I am really trying to work on getting into the pool on time so I can get all of the sets in.

    My plans for working out in the evening this week are up for grabs. I've got dinner plans tonight, coaching tomorrow, dinner plans Wednesday night, parent night Thursday night and dinner plans Friday night - I'm a busy girl this week.

    Dinner tonight should be late enough that I can get a run in - but the work is piling up so I might not get out of here in time. We shall see.
  19. Some Good Distance Work

    by , September 28th, 2009 at 08:31 AM (Mixing it up this year)
    Felt ok today not terribly fast or slow, just there.

    100, 200, 300, 400 @:15R Free

    5x100@2:00 Free kick on side good body line w/fins
    5x100@2:00 Free w/fins 10 kicks on each side

    2x[500@7:00 Free w/paddles & bouy
    ....[50@2:00 Free Easy
    went 6:55 and 6:39 on the 500's

    2x200@:30R Free Easy

    Total 3500 yards

    A brief follow up to the meet Saturday, my buddy Steve saw my split in the 100 Free and told me what it was 27.26 at the feet. My best was a 27.83 prior to this. I hope this was a true split but then again I looked at my 50 Split on the 100 Fly and I know I didn't do a 21.51. Oh well, I plan to work on breaking 1 minute this year in the 100 so lets see it go in January.

    Goals for Nationals this year will be 26.5 in the 50 Free and 59.99 in the 100 Free, while maintaining my 21:36 in the 1650 Free.

    Did the warm up with the girls tonight and the second kick set. Total of 1500 yards extra this evening.

    Updated September 28th, 2009 at 10:37 PM by Donna

  20. Wet!

    by , September 27th, 2009 at 11:13 PM (Swimming, Life, and Other Stuff!)
    Finally 2 weeks after Big Shoulders I hit the water today!
    I was going to swim yesterday but instead I chose to run after Sarah's XC meet at the beautiful Culver Academy located on Lake Maxinkukee. I totally enjoyed my 52 minute run in perfect Indiana fall conditions.
    I've been thinking about swimming goals alot during my 2 week rest/flu recess from the pool. I've decided a couple things:
    a) I'm going to focus on strokes (back/fly) during this short course season. I have done nothing but free since LC started. I was happy with my 1500 nationals swim and Big Shoulder's results but now I need to re-focus. The 200 back and 200 fly are now my priority events.
    b) I am going to do short freestyle sets focusing on bi-lateral breathing and a more balanced stroke. The only way I believe I can get rid of my stiff neck syndrome is to work on this. I have no problem bi-lateral breathing but I've become lazy and satisfied with left-side only breathing. This pattern is now coming to a close! I've heard it takes 3 weeks to create a habit so today was day one of 21!

    Todays Solo @ Carmel Aquatic center SCY
    5 X 200 Free on 3;45 (slow interval. Take my time to breath correctly, hold the water, pull and roll)
    8 X 25 free on :40 (repeat thoughts from above)
    4 X 25 free on :35 same
    4 X 25 free on :30 same
    4 X 25 Free on :30 Breathe every 5 strokes and try to sprint.
    4 X 50 Flutter Kick w/board and no finz on 1:30
    8 X 25 Fly on :40 (2 breath, 2 stroke)
    4 X 50 back dolphin kick w/finz on 1:00
    4 X 25 Fly on :30 same breathing pattern
    10 X 25 Backstroke on :40 (concentrate on kick and head position)
    5 X 50 backstroke on 1:00 trying to figure out stroke count from flags to flip.
    Easy 100 IM
    I enjoyed this easy workout. I think I did a good job focusing on the elements I need to work on and I walked away feeling great!
    I'm swimming again tomorrow!