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  1. A little faster today

    by , July 7th, 2009 at 12:49 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 7/7/09

    SCM, Solo

    2 x 250 w/10 sec. rest: #1 free, #2 choice
    (Did back on #2)
    swim 5 x 100 w/15 sec. rest alt. drill/build by 50
    (did 1 & 3 free, 2 & 4 back, 5 fly)

    swim 3 sets of 4 x 25 on :45
    round 1 free, round 2 back, round 3 fly:
    #1 12.5 fast, 12.5 easy
    #2 12.5 easy, 12.5 fast
    #3 build
    #4 fast
    (16 on free, 19 on back, 18 on fly)take 1 minute rest in between rounds.

    swim 2 sets of 6 x 75:
    round 1 free on 1:30, round 2 back on 1:40,
    pace the first 4 75s, then go faster on the last 2 of each round
    Rest 1 minute between rounds
    (on free 1-4 ave 1:05, went 58-59 on 5-6,
    on back 1-4 ave 1:12, went 1:07-:08 on 5-6)

    swim 4 x 50 fly on 1:30
    (with zoomers, went :42-43 on 1:30)

    swim down 100
    --
    2500 m
    Categories
    Uncategorized
  2. Tue Jul 7th, 2009 50 LCM SDK 27.2

    by , July 7th, 2009 at 11:09 AM (Ande's Swimming Blog)
    Tue Jul 7th, 2009

    right shoulder felt a little better, was very cautious, didn't trigger the sharp intense spasm sort of pain today

    Following Nats

    Statesman Article



    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with todd tyler amy brandon, doug ned, mike & guest
    dove in on time

    Warm Up
    600 choice easy
    did backstroke

    Main Set:
    100 LCM Drop Down
    start at 2:30 drop 2 sec each round
    did 100's kick to 2:00
    held 1:23 - 1:25's
    then did
    odds 100 bk
    evens 50 k 85% under 40 held 38's 50 bk or free
    did some easy free & didn't trigger the sharp pain I felt on Sunday & Monday
    then got out and rested

    50 k easy speed 20 SDKs surfaced & kicked on side
    went 34

    rested 5 minutes

    50 k easy speed 25 SDKs, surfaced & kicked on side
    went 33

    rested 15 minutes

    put on B70 legs

    50 LCM SDK fast
    no breather
    tyler timed
    went 27.2
    lifetime best 50 LCM SDK



    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    12 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  3. 7/6 LCM 5:30am - More tapering

    by , July 7th, 2009 at 09:09 AM (FREEDom)
    Next day of the taper, getting ready for the meet this weekend. Today's focus was on moderate swimming with technique, and some fast swimming in last quarter of the race.
    Swam with Eduardo, Sheila, and Lisa S.
    Water temp was decent, the aerator was running.

    Warm up [1200/1200]
    600 choice
    4 x 150 drill, kick, swim by 50
    This is a common meet warm up I do, then I do some build 50s and some pace swims. I'll extend my warm up the next couple of days so its more like my meet warm up.

    Set 1 [1800/3000]
    1 x 300 on 5:00 as pull (no paddles) with snorkel
    3 x 200 on 3:30 as 150 swim, 50 fast
    - went 2:32 - 35
    1 x 300 on 5:00 pull w/ snorkel
    3 x 100 on 1:45 as 75 swim, 25 fast
    - went 1:15s
    1 x 300 on 5:00 pull w/ snorkel
    6 x 50 kick on 1:15

    Set 2 [400/3400]
    100 easy
    6 x 50 1:15 choice easy/fast
    - went 32's on #2 and #4. No time on the last one as Coach Li was standing in front of the clock. I think it must have been about a 28.

    200 easy warm down [200/3600]

    Will continue to cut back tomorrow, with and emphasis on pace swimming for the 1500 and 400. I'll attempt to focus on those races, since they are the first events each day. I tend to do better in the longer distances, although I have difficulty with that last half of the 1500. I do OK in the 800-1000, but that extra 500 or so is tough.
    Tags: taper
    Categories
    Swim Workouts
  4. Tuesday 7/7 - No Paddles Today

    by , July 7th, 2009 at 07:32 AM (Mixing it up this year)
    It is very unusual for me not to use paddles since I love to use them for training and strength. Today they just didn't fit into the mix.

    15x100 Free #1-5 @ 2:00, #6-9 @ 1:55, #10-12 @ 1:50, #13-14 @ 1:45, #15 @ 1:40 made them all which is unusual for a warmup since it takes me a while but today I held 1:36's with ease for all of them

    500 Free kick w/fins every 3rd 50 Sprint
    10x50 @ :05R alternate 50 fly skull drill w/fins / 50 fly kick on back w/fins

    800 IM w/fins use dolphin kick instead of breast to save my left knee which is currently a barometer

    400 Free alternate 50 swim/50 drill
    300 Free EZ

    Total 4000 meters

    This evening I got 250 yards in before getting thrown out due to thunder.

    Updated July 7th, 2009 at 07:00 PM by Donna

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  5. Monday afternoon Masters

    by , July 6th, 2009 at 11:12 PM (Swim like an Orca, but faster !)
    Last Thursday - 1925 scy
    Last Friday- 2150 scy
    Hardly worth blogging about, however I'm addicted to the FLOG, Kudos to whoever wrote that app...



    Aquasol Masters - Union Mine High School
    July 6, 2009- Coach Janine - 0530-0630pm


    Warm - Assigned 200 Fr /200 K ( did 200 FR/100FR kick with snorkel/50 Bk arms at sides/50 Breast w/ snorkel arms at sides then 100 FR)

    Free Pyramid Set
    Coach assigned 2, 4, 8 & 12 up pull/down swim; which I figured was lengths (or laps) so in the translation I did the following;
    (snorkel, paddles and pull buoy)
    50 FR
    100 FR
    200 FR
    400 FR (someone said you did 100 too many!)
    300 FR
    200 FR
    100 FR
    50 FR

    Kick Set

    Assigned8 FR K/ 1min. Vertical/8 Choice
    200 FR K w/ snorkel
    1 minute Vertical
    200 SDK on back


    Sprints - all from blocks

    2 x 25 Fly
    2 x 25 Back
    1x 25 Breast

    Warm Down -
    200 FR

    2625 SCY
    My mind thinks in blocks of 100 or 50's, otherwise I lose count, I guess there there those that actually count each length as they go.
    Looking forward to tomorrows LCM at Folsom.
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    Uncategorized
  6. Monday, July 6

    by , July 6th, 2009 at 09:56 PM (The FAF AFAP Digest)
    Weights/drylands:

    bench press, 50 x 1 x 3, 70 x 1 x 3, 90 x 3 x 8
    standing lat pull down, 140 x 2 x 10
    goblet squat w/50 pound weight, 2 x 15
    bicycles on bosu, 2 x 50
    planks, 3 x 1:00
    internal and external rotators, 10 x 3 x 15, each arm
    prone scapular scrunches w/elevated feet, 2 x 25
    arm extensions, 3 x 3 x 15
    windshield wipers, 2 x 10

    10 minutes stretching

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

    Couldn't get to the pool today. Still draggin' and have a sore throat. Really hoping it's not you know what, but it has crept into my mind. Hoping to go to my LC practice tomorrow night.

    Noticed that Jazz Hands was doing fast butterfly pulls with bands today. This is from Ande's tip, [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]. I think I should incorporate these. It seems like a slightly different version of the Cavic fly drill. Jazz does them fast, so they are more of an explosive weight exercise.

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

    Food:

    Breakfast: 2 slices of Ezekial bread toast w/peanut butter, blueberries
    Post weight snack: Smoothie w/banana, tuscan melon, blueberries, vanilla yogurt, L-Glutamine, bee pollen, flax seed oil and whey protein
    Late Lunch: 2 slices of quiche, raspberries
    Snack: apple
    Dinner: gyros at yet another summer league meet

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

    Got an email from the meet director of Junior Champs that I was entered in the meet. A whopping 2 events, but that's all I feel like swimming 2 weeks before Nats. Got this link via email today from USA Swimming re: RC: http://www.usaswimming.org/USASWeb/V...06&ItemId=3132

    Updated July 6th, 2009 at 10:26 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  7. July 6 Workout

    by , July 6th, 2009 at 08:55 PM (Elise's Fitness Fun)
    A full day of working and taking my son to the movies. Nutrition was still lacking today, but was not quite as bad as this past weekend. My lunch was popcorn at the movie Up. Definitely a very cool movie and something all ages can relate to and enjoy.

    Hit the pool this afternoon for a swim workout:

    400 easy free to warm-up

    4 x 50 kick on 1:15

    1 x 400 free pull with paddles

    20 x 50 on :45 - first 10 did free; second 10 did back with paddles

    4 x 100 dolphin kick with board (no fins) on 1:30

    100 easy

    2500 SCY

    I was suprised I could make 4 on 1:30, especially after my run last night. I actually held about 1:25. Gives me hope that I am starting to recover better.

    Updated July 8th, 2009 at 10:59 PM by elise526

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    Uncategorized
  8. Carpets, Girl Cave, and Christian Scientists!

    by , July 6th, 2009 at 07:22 PM (Swimming, Life, and Other Stuff!)
    I took today off swimming. I worked hard 5 days in a row; shoulders ached last night in bed, so it was a great call!
    I was going to run tonight but I had my oldest daughter (Lindsay) over to clean the carpets in my house and as she finished we had a glass of La Crema together. (It's weird when your kids are old enough to drink with you)
    I'm really not a lush, alcoholic, (or creeper) but I am on vacation so if I want a glass of wine at 4 pm I'll do it!

    The "girl cave" is coming along quite well. After price shopping I decided to use "only" stuff I already have or can purchase at a garage sale.
    I had an older denim couch in my garage that I was saving for anyone who wanted it. I washed it up and placed it in the cave. I sewed up some nifty accent pillows with some leftover quilting fabric I already had. I'm going to go to some garage sales Thurs. and Fri. to find a craft/sewing type table (hopefully) to set up. (I may have to get this at IKEA, but they're pretty cheap) I had an old rug I cleaned up too! I really need a flat screen for the wall; I will probably have to buy that at an electronics store. I think I can get one of lesser quality that would be alright for around $500.00. I can't wait to go in there and read, vegitate, and get happy!

    On a previous blog which I titled "I should be a Christian Scientist" I never really explained why I felt that way. I think I was explaining why I felt motivated to go to the pool and workout hard, swim in meets, and blog. (I am not or never have been a world class swimmer). I would love to be a #1 ranked swimmer (I am kind of a geek) and I will always work hard to be as good as I can be, but bottom line I just have no talent.
    Anyways.....I should be a Christian Scientist because I hate to go to the Doctor! I rarely go. Most Physicians are totally about sickness and really never delve into wellness(not getting sick!).
    My goal is to try to remain medicine-free as long as possible! Swimming seems to help the mental, cardio, and keep blood lipid profiles in healthy check too! I would much rather swim hard 8 hours a week than take prescribed to me by a professional who doesn't seem to understand the value of raising the heart rate, sweating, and feel'in a little pain.
    "If you don't take care of your body where will you live?"
    Sorry to ramble about non-workout type things but I felt like I had to straighten up statements from my previous blogs.
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  9. Sarasota Y Sharks Masters 5:30 Workout -7/07/09 - LCM

    by , July 6th, 2009 at 02:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    8 X 200
    4 on 4:00
    4 on 3:30

    4 X 100 kick 2:30
    4 x 50 kick 1:15

    6 X 150 3:00
    stroke/free/stroke by 50

    8 X 100 2:00
    odd: easy
    even: fast
    Choice

    10 X 50
    odd: Blocks, sprint 20/easy in
    even: Push, build to race finish.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  10. Monday, 7/6/09

    by , July 6th, 2009 at 01:56 PM (A comfort swimmer's guide to easy swimming)
    Masters LCM Nationals is 4 weeks and 3 days away

    SCM, Solo
    (Workout buddy can't get out of )

    200 swim free
    200 kick choice
    (did this in rev IM order, free and breast w/ board; back and fly on my back, no board)
    200 IM drill
    (except for breast, I do mostly 1 arm drills on these. On breast I do 25 with flutter kick then 25 with dolphin kick)
    200 pull no free
    (did backstroke w/ buoy only)
    4 x 50 on 1:05 alt. drill/build by 25

    (did one each stroke)

    swim 3 x 200 free on 3:30 descend 1-3

    (just barely descended these, went 3:16-3:14-3:12)
    30 sec. rest
    swim 4 x 25 free FAST on :35

    (these were around 18±)
    1:00 rest

    swim 3 x 200 IM on 4:00:
    (survival swim, 3:40, 3:48, 3:55)

    30 sec. rest
    swim 4 x 25 (1 of each) FAST on :40

    (fly-:19, back ±:20, breast :26, free :19)


    kick 6 x 50 on 1:15:

    (did 2x flutter w/board, dolphin on back, fast flutter on back)

    100 easy swim down

    Total: 2800 meters

    I'm still very sore in the quads and hamstrings from the 5k "fun" run I did Saturday. I guess if I ever do another one I should probably do a bit of training to get ready for it.
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  11. Mon Jul 6th 12 days till zones, Pain pain pain go away

    by , July 6th, 2009 at 12:35 PM (Ande's Swimming Blog)
    Mon Jul 6th, 2009

    Ouch, I hurt my right shoulder yesterday, it's a sharp intense spasm sort of pain in my outer right delt in front of the arm pit

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    TSC main pool
    swam with todd & tyler next to chris, nate larry & ned
    dove in 6:36

    Warm Up
    assigned 3 x 400 sw, p, k
    did: missed first 400's
    triggered yesterday's pain again when I swam freestyle, right from my first freestyle stroke,
    during the recovery, it's very distracting.
    so I warmed up with kick & left arm fly drill
    went around 600

    assigned: 8 x 150 on 2:20
    did: 8 x 100 (couldn't swim free, so I kicked & did left arm fly drill)

    assigned: 3 x 300
    did: 3 x (100 k 100 skip 100 k)

    4 x 50
    discovered I could swim slow backstroke without pain, tomorrow I'll see if I can do faster backstroke

    whitney cut the practice short for swimmers going to zones

    all I can hope and say
    is pain pain pain go away

    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    12 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  12. 7/6 5:30am LCM

    by , July 6th, 2009 at 08:37 AM (FREEDom)
    Swam solo. Water was warm again.

    This is a bit of a middle taper workout. I'm swimming in the St Pete Masters LCM meet next weekend. I've entered the 50, 100, 200, 400, and 1500 free, and 50, 100, and 200 back. The 1500 and 400 and the first events on Sat and Sun, respectively, so they may wipe me out for the other events. I hope I swim better than I did today. I'll continue to ease up the rest of the week, since this may be my only LCM competition this year.

    Warm up [600/600]
    600 choice

    Set 1 [600/1200]
    4 x 50 on 1:00 drill
    1 x 200 kick/swim by 50
    4 X 50 on 1:00 BUILD

    Set 2 [800/2000]
    2 x {
    1 x 200 on 3:15 -- pull, no paddles w/ snorkel
    4 X 50 on :45 desc 1>4
    Set 3 [1400/3400]
    4 x 200 on 3:30 broken w/ 10 sec rest

    1. 50-50-100
    2. 50-100-50
    3. 100-50-50
    4. 50-50-50-50

    4 x 100 1:50 broken w/ 5 sec rest

    1. 25-25-50
    2. 25-50-25
    3. 50-25-25
    4. 25-25-25-25

    4 X 50 on 1:00 choice easy/hard by 25

    Set 4 [400/3800]
    2 X 50 on 1:30 FAST
    4 X 25 on :45 FAST

    200 EASY
    Tags: taper
    Categories
    Swim Workouts
  13. Monday 7/6 - Back to the grindstone

    by , July 6th, 2009 at 07:45 AM (Mixing it up this year)
    I really had no motivation this morning but still trudged on thru my workout. Shoulders still somewhat sore from Friday which was awesome.

    I will need to work on the trigger points that have not yet released.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    5x100 @ :05 Back kick drills
    5x100 @ 2:00 w/paddles as 50free/50back
    800 Free w/paddles & bouy for time 12:38
    200 alternate 50free/50back
    500 Free as 50swim/50drill

    Total 4000 meters

    Got in for a short 250 yards this evening before they kicked us out for thunder.

    Updated July 7th, 2009 at 06:45 PM by Donna

    Categories
    Uncategorized
  14. July 6, 2009 Practice

    by , July 6th, 2009 at 07:29 AM (TJ's Blog of Slow Swimming!)
    11:30 to 12:30 at the Röthelheimbad pool (LCM) with a 20 minute walk each way to get there and back.

    Warmup:
    600 fr - 100 swim/50 drill
    Main Set:
    4 x 50 fr build 1:00
    6 x 100 fr desc by 2s 2:00
    4 x 50 fr build - 6 beat K 1:00
    2 x 50 fr all out 1:00
    1:00 Break - 1700
    100 – 50 fl/50 bk 2:30
    100 – 50 bk/50 br 2:30
    100 – 50 br/50 fl 2:30
    Warmdown:
    200 ez
    2200

    Notes:
    It is time to quit whining about how it is not as convenient to swim here as it was back in Lynchburg. If I want to keep improving, I just have to do it. It has been 13 days since I last dove in and I felt it today. I worked more on 'feeling' the water with a good catch and accelerating my body with each pull than I did about times. I made all my intervals, but I certainly wasn't lighting up the pool with speed!
    Categories
    Swim Workouts
  15. My Three Day Celebration and Fall

    by , July 5th, 2009 at 10:21 PM (Elise's Fitness Fun)
    When a holiday comes, I celebrate the day before, the day, and the day after. That is what I did with the Fourth. I had a wonderful time watching my son and his friends react to the fireworks and play in the pool. We even let off some of our own fireworks.

    In my three-day celebration, I have seriously fallen off the good nutrition wagon. For the last three days, my diet has consisted of a steak sandwich, pizza, chips, diet coke, and alcohol. I feel like I need to go into a 5 day detox program to repair the damage done to my poor body.

    I was feeling quite lazy today and looked for all kinds of excuses not to work out - bad weather, company, the need to grade papers. When the weather cleared up, the company left, and the papers were graded, I realized I had no excuses left. This evening, I headed out for a 3.7 mile run. Felt pretty good. I decided that even the short treadmill work that I did the other day helps my form and stamina.

    Well, I'm off to watch the finish on Stage 2 of the Tour. Always amazing.
    Categories
    Uncategorized
  16. July 5th

    by , July 5th, 2009 at 07:11 PM (Swimming, Life, and Other Stuff!)
    Tonight they will give the fireworks a second try; too much rain yesterday.
    It was cold and windy this morning for nASTI practice. The water temp was 74, the air was 60. I figure this is good practice for Big Shoulder Swim.
    Here's the workout: (I kinda did my own thing. I was cold and didn't want to stop alot. I swim faster long distance when I'm cold.)

    *1500 Swim (good and steady pace)
    *250 Swim Hard
    *5 X 50 on 1:00
    *200 swim with Paddles
    *4 X 50 on 55:00
    *150 swim with paddles
    *3 X 50 on 50:00
    *100 swim with paddles
    *2 X 50 Fly (rest 30 sec between)
    *100 Swim Backstroke
    *100 Free hard
    *100 Free easy
    * 20 sec rest inbetween the swims
    3,200 LCM

    I took an hour nap when I got home. I was cold, tired, and achy. After the nap I've had a great day!
    Categories
    Uncategorized
  17. Sunday, July 5

    by , July 5th, 2009 at 06:08 PM (The FAF AFAP Digest)
    Took another day off yesterday. Feeling a bit under the weather. Mr. Fort was under the weather for awhile last week with fatigue, headache, fever, etc. So I think we both have/had a minor bout of flu or something. It is absolutely rampant in the area.

    Did go to the pool for a short swim today. Did stretch and do RC exercises yesterday.

    Swim/SCY/Solo

    Warm up:

    700 variety warm up

    Main sets:

    8 x 100 @ 1:50
    50 single arm fly drill + 50 backstroke kick

    20 x 25 UW shooters on back w/fins @ :35

    50 EZ

    6 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 2450

    Swam another 400 or so with Lil Fort. She likes to dolphin kick.

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

    Food:

    Yesterday (if I remember correctly)

    Breakfast: Ezekial toast w/peanut butter, blueberries
    Lunch: hamburger w/lettuce, tomato, onion
    (Hamburgers seems to be a staple of summer swim league and post meet outings)
    Snack: smoothie w/banana, strawberries, vanilla yogurt
    Dinner: grilled chicken, loads of veggies sauteed in olive oil
    Snack: blue corn chips & salsa

    Today:

    Breakfast: omelet w/tomato, mushrooms & cheese, blueberries (while watching tennis)
    Lunch: salad w/veggies, mango
    Snack: smoothie w/mango, peach, blackberries and vanilla yogurt
    Dinner: steak, tomato & avocado salad, wine w/GF

    Smoothies: My kids are obsessed with smoothies lately. I find it a good excuse to serve up the fresh fruit with a dose of flax seed oil, whey protein, bee pollen and L-Glutamine mixed in.

    Updated July 5th, 2009 at 10:44 PM by The Fortress

    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout 7/06/09 LCM

    by , July 5th, 2009 at 05:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 free 1:50
    4 X 50 kick 1:10
    4 X 100 free 1:40
    4 X 50 kick 1:10

    1 X 100 2:30
    3 X 50 1:15
    Swim the set 4 times through.
    Stroke
    Break between rounds.

    1 X 200 free 3:30
    4 X 50 descend 1-4 1:15
    Swim the set 4 times through.
    50's are choice.

    4 X 50
    From the blocks, 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    4800M

    Updated July 5th, 2009 at 05:24 PM by RickMile

    Categories
    Swim Workouts
  19. Sun July 5th

    by , July 5th, 2009 at 03:18 PM (Ande's Swimming Blog)
    Saturday Jul 4th

    went tubing in san marcos river
    super low flow had to do a lot of paddling
    there were times when I pulled my wife and her mom


    Sunday Jul 5th

    no swim practice,
    had a wild hair to go lift at World gym

    Lat press (on the first pull with one blue cord, I felt an intense pain in my right lat, so I stopped right there)

    Lat Pull 1 rep with 155 lbs right lat hurt

    bench press 8 x 135, lat did not hurt

    lifting 12 days away from a meet after not lifting for weeks was a really bad idea

    [ame="http://www.usms.org/forums/showpost.php?p=182496&postcount=1225"]Don't do Stupid Stuff[/ame]
    Categories
    Swim Workouts
  20. 7/4 9am SCY

    by , July 5th, 2009 at 01:14 PM (FREEDom)
    Happy 4th of July!

    No official workout, but several showed up after some e-mails. George wrote up the workout. Swam with George and Mike. Tara, Luce, Liz, Tom, Pam, Brenda, and Missy were there too.

    Warm up
    300
    200 kick w/ fins
    200 pull
    100 choice

    Pre Set
    12 x 25 on :30, odds build, evens drill

    Set 1
    1 x 200 on 3:00 moderate
    3 x 100 on 1:45 fast
    1 x 200 on 3:00 moderate
    6 x 50 on :55 fast
    1 x 200 on 3:00 moderate
    12 x 25 on :35 fast. I swam 4 fr, 4 ba, 4 fr

    went 2:18, 2:15, 2:06 on the 200s
    went 1:02s on the 100s
    went :31s on the 50s

    100 easy

    Set 2
    4 x 50 on :55 "surf kick swim" - that's swimming w/ fins, but heavily overkicking, as if you're trying to bodysurf
    100 easy
    4 x 50 on :50 surf kick
    100 easy
    4 x 50 on :45 surf kick
    100 easy

    Set 3
    3 x 100 on 1:30 pull
    Focus on DPS. Swam 4 w/ Snorkel. I averaged around 13 strokes/25, slightly more efficient with the snorkel by about 1/2 a stroke. I was breathing every 3 on without the snorkel

    warm down
    200 easy
    Categories
    Swim Workouts