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  1. Saturday Swim

    I swim unattached, so I have to do all my workouts in my pool's public lap swim lanes (there's actually a team at my pool, but their workout schedule, doesn't fit with my life schedule). Most of the time, this means sharing a lane with swimmers who are doing totally different workouts from mine, often at different speeds. Fortunately, most of the swimmers at my pool know, understand and fully support lane etiquette (there are the occasional exceptions, who whine about circling and won't let others pass) and we manage to get along just fine.

    Nevertheless, being able to have a lane to myself -- as rare as it is -- is great. Well, today was one of those days. I don't know why, but there was almost no one in the pool this afternoon, which rarely happens on weekends. (Unfortunately, I was too tired for a really hard workout, so I spent the time doing stroke drills. )
  2. Roadmap SCY 2010

    by , September 26th, 2009 at 05:59 PM (Random Nonsense)
    Quicksilver asked about my roadmap, and I told him it followed the Step 3: Profit meme. Plus a little more detail.

    The Southpark version:
    Step 1: Collect underpants
    Step 2: ?
    Step 3: PROFIT!

    Qbrain's version:
    Step 1: A cut 1:58.09 in the 200 free
    Step 2: ?
    Step 3: 1:49.99

    In 3 weeks I find out where I am unshaved, untapered, with a sprinter's light workload. I will lay off the weights the week before the meet, and probably skip the team practice that Friday to get a light practice in solo Friday morning. I only have one event on each day, so hopefully I will be able to make my times. Friday is the 50, Saturday is the 100 and Sunday is the 200. The 100 cut looks to be the toughest. The A meets are held at 50M pools, which means there is space for warm up and cool down, unlike the BB meets which are held at 25yd facilities.

    I have BB meets listed until the end of the year. If I have not made cuts by then, I will probably join the circus.

    Target meet is A Champs in mid February right now. If Zones is local again, then that will be the target meet if it is before I leave for Asia.

    After the Oct meet, I will adjust my training. If the sprint training seems to be working, then that will stay, but drylands will be modified.

    Here are my signposts:
    14: Vasectomy
    24: Back in the water (7 weeks to BB meet)
    1: send in USAS registration
    28: Sign up for BB meet
    16-18: USAS BB at Grapevine
    A Cuts: 50/24.49 100/53.59 200/1:58.09
    6-8: USAS A ATAC at ?
    13-15: LA/Santa Barbara trip
    20-21: DAM SCM at Tom Landry Center
    4-6: USAS A COR at Loos
    11-13: USAS BB COPS at ?
    12: DAM Christmas Relays at SMU
    Unoffical 2010 (dates are not official yet)
    8-10: USAS A NTN at CISD
    5-7: USAS A COPS at Loos
    19-21: USAS A Champs at Loos
    26-27: USMS DAM SCY at SMU
    8-25: Asia

    Updated September 26th, 2009 at 06:13 PM by qbrain

  3. Saturday September 26th, 2009 The Big Chill 73 degree pool

    by , September 26th, 2009 at 03:22 PM (Ande's Swimming Blog)
    Saturday September 26th, 2009

    trained in Dick Nichols pool this morning
    pool temp was 73 degrees which was a bit chilly, mostly the initial shock
    7:00 - 8:30
    Whitney coached
    Swam with Jon & Tyler for 900,
    beside sharon & Paul

    decided to wear B70 legs

    swam around 600

    Main Set

    5 x 300 on 1:00 rest desc
    went 3:06 ON LAST ONE

    assigned 5 x 200
    did 5 x 150 k
    went 1:45 on last one

    12 x 100
    drop interval by 5 sec after each 3
    went 1:25 1:20 1:15 1:10

    100 easy

    My focus meet for SCM is:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Entered, bot air tix, & reserved hotels

    68 days or 9 weeks 6 days to go Days till Long Beach
    Swim Workouts
  4. Coaching & swimming

    by , September 26th, 2009 at 01:35 PM (A comfort swimmer's guide to easy swimming)
    I recently began coaching a new swimmer who wants to do a triathlon. So today's swim was done in 2 parts with a 30 minute break while I worked with her.

    400 swim free
    200 IM drill
    200 kick choice (rev IMO)
    4 x 50 on 1:00: odds 1st 12.5 fast; evens last 12.5 fast
    (did all free, around 37)

    3x around:
    200 free swim on 3:15
    (did these just under 2:45)
    swim 3 x 50 back on :50 fast (make the interval)
    (did all of these around :40)
    30 sec. between rounds
    50 easy

    30 min break while I worked with my swimmer. Probably swam 200 with her.

    kick 12 x 25 on :40 (no fins or board):
    odds, 15 SDK underwater fast, rest easy; evens smooth
    (15 sdk is getting me to mid-pool. Need to work on getting a little more distance per kick)

    swim down 100
    2700 yards
  5. Run + Weights

    by , September 25th, 2009 at 09:07 PM (Elise's Fitness Fun)
    Ran 4 miles at noon today. We averaged 8:52 per mile which was not too bad considering it was 82 degrees with 70% humidity. Immediately hit the weight room and did the following:

    50 bicycle crunches
    50 good morning darlings
    2 sets of 25 crunches with 10 lb. med ball
    20 leg raises
    2 sets of 25 side crunches

    Military press: 30 x 15, 40 x 10, 50 x 5
    Lat hi row: 90 x 15, 110 x 10, 130 x 5
    Triceps press: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 10 x 15
    One-legged leg press: 2 sets of 80 x 15
    One-legged leg curl: 2 sets of 30 x 15
    Hip adduction: 110 x 15
    Hip abduction: 110 x 15
  6. Some people suck! Friday, Sept. 25

    by , September 25th, 2009 at 06:33 PM (The FAF AFAP Digest)
    As I was running around like a maniacal nut job today, someone bashed my car. I was in some store or another, and he/she didn't leave a note. It was on the passenger side, so I didn't even notice it until I got home. What a freaking hassle ... between that and my iphone theft and other stuff, I'm having a streak of bad luck. Argh!

    Before I knew of this mess, I went to my gym and did the following:


    Warm up:

    750 variety swim, kick, drill

    Other sets:

    9 x (25 UW shooter, no fins + 25 EZ)
    3 belly, 3 side, 3 back

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    200 EZ

    Total: 1675 meters

    Sit in hottub and steam room.



    I don't feel as tired today. My right calf is still twingey, but much better from the rest it got this week from weights/run/mega-finning.

    This is the first meet in a long time that I view as purely a training meet. I have no real expectations for my times. Just going to see where I'm at (with not much sprint work lately) and have fun. Then, Sunday, I will take the day off to attend the Roddin-Oplinger nuptials. Monday, back to the sprinting grindstone.

    SCY Top Ten:

    She Puff alerted me that TT final times were out. Here's a comparison for me of 2008 and 2009:


    50 free, 10th, 25.99
    50 back, 5th, 29.34
    100 back, 7th, 1:04.76
    50 fly, 6th, 27.67
    100 fy, 8th, 1:04.25
    100 IM, 10th, 1:06.84


    50 free, 4th, 24.94
    50 back, 2nd, 27.90
    100 back, 6th, 1:02.84
    200 back, 8th, 2:22.36
    50 fly, 4th, 27.06
    100 fly, 3rd, 1:01.33
    100 IM, 7th, 1:04.11

    So relatively better this year. Mary Beth Windrath, as promised, got my split request in after I sent her the documentation. No thanks to the Dixie Zone officials, Geekity!

    Updated September 25th, 2009 at 07:16 PM by The Fortress

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -9/28/09 -SCY

    by , September 25th, 2009 at 05:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are holding our Saturday 9-26 practice at beautiful Siesta Beach in prep for our OW swim on Oct 3. Here is our Monday AM workout. We'll lighten things up some as we move through the week...need to be ready on race day!


    WARM UP:
    1 X 300 5:00
    1 X 200 3:00
    1 X 100 1:30
    Swim it twice

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

    1 X 300 IM 5:20
    8 X 75 *2 of each* 1:20
    12 X 25 *3 of each* :30

    12 X 50 1:05
    #3-6-9-12 are fast

    WARM DOWN: 4 X 50 easy 1:00


    Updated September 28th, 2009 at 01:59 PM by RickMile

    Swim Workouts
  8. Swimmin' in the sunshine :)

    by , September 25th, 2009 at 05:09 PM (A comfort swimmer's guide to easy swimming)

    It's another one of those great fall days here with temps near 80, no wind and Nevada blue skies. So I took a long lunch break and went to the pool.

    SCM, solo

    200 swim free
    200 kick with fins
    (did this on my back alternating dolphin/flutter by 50's)
    200 pull free breathe 3/5 by 50
    4x50 choice on 1:00 alt. drill/build by 25
    (did 1 of each stroke IMO)

    swim 6 x 150 on 2:30, descend 1-3, 4-6: #6 should be all out, and faster than #3
    Went 2:15-2:10-2:07, 2:20-2:15-2:07)
    100 easy

    pull 4x around
    pulled with buoy only
    75 free w/15 sec. rest
    (ave 1:05 on these)
    4 x 25 pull FAST choice on 25 (make the interval)
    (did all free, ave :20)
    30 sec. between rounds

    200 swim down
    Total: 2700 meters
  9. FAST Friday September 25th, 2009 1:52 200 fr end of workout

    by , September 25th, 2009 at 12:14 PM (Ande's Swimming Blog)
    FAST Friday September 25th, 2009

    weighed 216

    My focus meet for SCM is:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Entered, bot air tix, & reserved hotels

    69 days or 10 weeks to go Days till Long Beach

    I plan to Train 7 or 8 weeks, get strong fast & skinny then rest 2 or 3 weeks


    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time

    Swam with Todd,
    beside Tyler, Mike, Larry, Marcio, Nate, Ned
    & Keith Yoho


    20 minutes choice stop at 6:50

    Main Set

    5 rounds of:

    200 fast for time on 4:00
    100 fast for time on 2:00
    050 fast for time on 1:00
    100 easy on 3:00

    Here's how the rounds went:
    1) 1:56, 55, 25
    2) 1:57, 55, 25
    3) 1:57, 55, 25
    4) 1:57, 55, 25
    5) We got an extra minute rest
    before each hard swim,
    Whitney told us to really get after it on the last round, went
    1:52, 53, 23
    sort of surprised that I went that fast at the end of the set

    assigned: 14 minutes easy swim
    did: 300 easy & out

    Updated September 25th, 2009 at 12:57 PM by ande

    Swim Workouts
  10. Thursday evening...

    by , September 25th, 2009 at 12:13 PM (A comfort swimmer's guide to easy swimming)
    I returned from my journey to Oregon to get my daughter settled in at Eastern Oregon U in LaGrande. After such a drive a good workout was in order. It was a very pleasant evening in the outdoor pool. It will only be open until the end of the month, so I must take every opportunity to swim outside between now and next Wednesday.

    SCM, with swim buddy Carrie

    400 swim free
    300 IM drill
    200 kick choice (no fins)
    100 IM swim

    swim 12 x 75 on 1:30: odds free, evens fl/bk/br (make the intervals on IM and try to descend the freestyle)
    100 easy

    kick w/fins (zoomers) 8 x 50 on 1:05, descend 1-4, 5-8: all on back, with 8-10 SDK off the walls

    swim 12 x 25 choice on :35, #3, 6, 9, 12 fast
    (went 1-3 & 7-9 free, 4-6 &10-11 back, 12 fly AFAP)

    100 swim down
    Total: 2800 meters
  11. OH did I say I HATE ONCALL!!!!

    by , September 25th, 2009 at 09:49 AM (Mixing it up this year)
    This is starting to present as an every other week occurance and it always happens when I am oncall. After being paged most of the night for 2 different issues I finally got an hour at the pool and a 1/2 hour nap.

    5x200@4:00 Free
    500 Free kick w/fins every 3rd 50 fast
    5x100@1:45 Free w/paddles & bouy

    Total 2000 yards
  12. Well!

    by , September 24th, 2009 at 11:47 PM (Swimming, Life, and Other Stuff!)
    Yippee! I finally feel okay again. No dizzy, headache, sore throat, nausea, and ear ache! I am going to swim tomorrow.
  13. 57 Year Old Heads into Wolverine Country

    by , September 24th, 2009 at 11:01 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Alarm clock set for 6 a.m., I shall be making my rendezvous with destiny and wolverines sometime beginning Saturday afternoon in the middle of the Frank Church River of No Return Wildlife Area in Idaho.

    Today was my 57th birthday, and I must say that 57 really does feel like the new 56, at least after a nap.

    On Facebook, I received so many heartfelt Happy Birthday wishes that I was unable to answer them all with individualized vlogs, so I shall simply attempt to answer the ones that find their way here with this vlog.


    You have taken the fear of death-by-wolverine out of my ruminations by showing me just how grand would be the Jimby funeral in the case that the little creatures of the like pictured below decide to mince me up as some kind of pablum for their screeching kits.

    Eat well, little kits!

    And do not cry for this old multiply pierced by wolverine claws and teeth version of Argentina! I have had as good a run as a person like me can reasonable expect to have.

    And if I do perish in the great woods, do not give up all hope that my spirit, and quite likely DNA, will be extinguished. Thanks to global warming, the Pizzly Bear is a fully recognized mutant that now roams the melting ice fields of norther Idaho, the only one of its kind, tragic really, but nevertheless the kind of compelling image that must set the hearts of teenage girls and their milfish moms aflutter with hope the ursine incubus might come a' roamin' some night for unattended garbage!

    Who knows how many Jimzies might similarly roam the desolate open spaces of the wilderness, how many Jimverines and even Jimcupines and the odd Jameskunk.

    So, enjoy my funeral in the reasonably likely event this is in the offing. And if it is not, I will be back a' vloggin' sometime in early October.

    Until then, if you need to contact me for any reason or about any topic, please do so via the comment section below.

    Leslie, I am catching up. Slowly. Surely. Inexorably.

    And if I perish in the wilderness, let this become the new Wailing Wall where all humanity itself is mourned with poesy and inappropriate jocularity!

  14. Winging it on a Thursday

    by , September 24th, 2009 at 10:21 PM (Swim like an Orca, but faster !)
    Swimstitute - Rancho Cordova - Solo / BYO
    I visited Sacramento's only SCM indoor pool.
    (with lockers and showers btw)

    A edited RickMiles workout today...

    Warm 4x100 1:45, 4x100 1:40
    1x200 FR K 4:30 (snorkel and just bought from the Swimstitutes store; a Finis Alignment kickboard, I like it so far.)
    2x100 K 2:15 (BK streamlined)
    8x25 K F n/b :40 IM order 2 ea.
    4x50 Fly 1:10 (taking it easy on left shoulder/fins)
    1x100 ez 2:00
    4x50 BK 1:00
    1x100 EZ 2:00
    4x50 BR 1:10
    1x100 EZ
    (skipped Quality FR, running outta time)
    12x25 :40 (Did these IM order, like a broken 100 IM)
    100 cool down
    The workout was written for SCY, its a bit of a challenge for SCM.

    This pool has become a Sunday attraction for my wife and I after church, its never crowded, so I would say its Sacramento's best kept secret.
    Since it is indoors, its great to practice backstroke here, by using the rafters which parallel the lanes as guides, I can focus on stroke without worrying about lane line collisions.
  15. Still here

    by , September 24th, 2009 at 08:43 PM (Elise's Fitness Fun)
    Haven't reported since Monday, so figured it was time to blog the workouts. Tuesday, my husband had preventative surgery done on his good eye. The doc saw some thinning in the retina, so wanted to do some surgery to prevent a retinal detachment. Surgery went well and he was able to return to work on Wednesday afternoon. We got back in late on Tuesday, so no working out that day.

    Wednesday, the Death Valley group decided to do a hill workout that involved hitting a number of really steep hills over 4 miles. We hit a total of 5 climbs. The shortest one was probably about 150 meters while the longest one was probably 600 meters. I was surprised that I was able to scoot up the hills pretty well. HR went up to 188 on one which is really not too bad. I've seen it go up over 190, so this was a good sign, especially in light of the usual hot and humid weather. The weatherman has promised fall weather next week.

    Even though I felt decent during the run, I was TIRED later that afternoon. Kind of wonder if being sick last week took more of a toll than I realized. Went to bed by 10 p.m. which is very early for a night owl like myself.

    Today, swam 2,400 yards with Senior group. I got in late to the practice and they were doing lots of drill work. Glad it was an easier practice since I have not been in the pool in almost 2 weeks.

    200 easy free
    300 reverse I.M. - drill, kick, swim

    2 x 300 free with parachute

    10 x 50 on 1:20 - all out efforts - did all free

    4 x 25 fly drill with tennis balls - 15 sec. rest
    6 x 25 fly with fins - 15 sec. rest

    6 x 25 back - perfect stroke - 15 sec. rest

    6 x 25 free - 12.5 underwater and 1 breath rest of way - 30 sec. rest

    200 easy

    Worked some starts.

    Did not feel 100% during the workout, but I'm not sure if that is because I've been sick or because I've been out of the water for almost two weeks. After next week, I plan to put some more time in the pool. I've enjoyed the break, but if I hope to swim any decent times in the next year, guess I'd better not get too lax.

    Updated September 30th, 2009 at 09:19 PM by elise526

  16. Thursday, Sept 24

    by , September 24th, 2009 at 06:29 PM (The FAF AFAP Digest)
    Like one of my very sweet blog followers, , I only had 45 minutes or so to hit the pool today. Had to take Mini-Fort in for x-rays. She may have broken her finger playing volleyball. Fortunately, she can swim with the finger just not play volleyball. lol

    Anyway, here's what I eked out:


    Warm up:

    750 variety swim, kick, drill

    Speed sets:

    5 x (25 UW shooter on back + 25 EZ), no fins

    50 EZ

    5 x (25 AFAP free + 25 EZ)

    50 EZ

    1 x 50 back AFAP w/fins (:24)

    200 EZ

    Total: 1600



    Still tired.

    Sheesh! Maybe I need to make like Smith and start taking Optycon or something ... Or maybe I'm coming down with something ... Or maybe I'm just old.

    Must say I was relieved to go a :24 in my 50 AFAP back. I was slightly worried I'd see a :26 pop up as I've done relatively little sprinting lately b/c of Savageman. I didn't feel real zippy in the sprints. But I did feel fine underwater.

    Fall Ball:

    Now, on to the Fall Ball. I've checked out the heat sheets and timeline. I need to revise my line up and figure out what to do. There is only 45 minutes between the 200 back and 100 back. There is no way, no matter how much I HTFU, that I can recover from a 200 back that quickly. So I either scratch the 200 back or do a split request and swim a 50. Neill Williams suggested the latter and I may take him up on that suggestion. So that would mean: 50 back, 100 back (in Neill's heat -- WTH?!) and 100 free. As previously stated, I am unmoved to do a 200 IM and will scratch that off my list.

    There are also some unofficial relays, including a 400 fly relay. I may do one of those with some friends. I'm swimming the meet Unattached, and you can team up with whomever you want as the relays are unofficial.

    But the best part of the Fall Ball is I am car pooling with Jazz Hands for his first PV meet! Can't wait to see him again. Haven't seen him, though I've clearly been taking scads of advice, since Austin.

    Now I just have to decide what suit to wear. If there really is a chance that USMS will ban suits as of Oct. 1, I really should wear my Jaked. On the other hand, I didn't like it that much for the one 50 back I swam in it at Nats ... Still, there could have been other factors there (like being freaked out by Chris' DQ and really botching my start). I'll likely just wear my B70 and gamble that the ban, if it happens, will be effective on 1/1/10. As I've said, i'll be pissed if it isn't because the rest of the world has already been swimming SCM. We shall see ... I guess it's possible FINA could take its bloody time making an announcement.

    Updated September 24th, 2009 at 06:53 PM by The Fortress

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -9/25/09 -SCY

    by , September 24th, 2009 at 03:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry I forgot to post our workout of 9-24. We did our annual birthday swim for yours truly:

    59 X 100 on 1:30

    We had a big group and lots of fun.


    WARM UP:
    6 X 100 free 1:40
    2 X 150 kick 3:20
    3 X 100 kick 2:10
    8 X 75 1:20
    75's: 2 each, fly, back ,breast.

    8 X 200 pull 3:00
    Descend in pairs

    400 IM 7:00
    300 IM 5:15
    200 IM 3:30

    12 X 25 :40
    Sprint 20, no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Thursday Sep 24nd, 2009 attempted 3 x 100 on 1:00

    by , September 24th, 2009 at 11:50 AM (Ande's Swimming Blog)
    Thursday Sep 24nd, 2009

    weighed 217

    Entered this meet on Wed Sep 23rd
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    70 Days till Long Beach

    Leg press 10 x 270 6 x 360
    bench press 6 x 185 5 x 190
    lat pull 6 x 205 4 x 210
    lat press 6 x 45 6 x 50


    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in at 6:32
    Swam with Barndon, beside Tyler, Todd, Amy, ned, larry Paul & Heath (a triathlete who swam for university of minnesota he graduated in 2008, he's fast, made 100 repeats on 1:00)

    4 x (125 fr 25 underwater with 1 breath)

    Main Set

    4 rounds of the following:
    3 x 100 on a tough interval
    50 easy
    4 x 50 on 1:00 breath control, 4, 3, 2, 1
    300 done 50 rk, 50 lk, 50 ra 50 la, 100 sw
    so the focus of this set was making the interval & following the breathing pattern on the 4 x 50
    round 1, 1:05,
    round 2: 1:05,
    round 3 1:05,
    round 4: attempted 1:00 came in on 3:02

    16 x 25 on :30
    4 each stroke desc
    cruised 1, 2, 3, cranked 4

    100 easy


    looking for a couple SCM Meets in Nov or Dec?

    Plan to go to:

    1) SCM meet in San Antonio wk before

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  19. Thursday September 24, 2009 easy workout and a plan!

    Well next week is the week I really get back to kicking my butt back into shape. I did finally get up this morning after several nights of crashing well before 10.

    I got up a couple of minutes later than I should have remembered I had stuff I needed in the dryer, couldn't find the shoes I wanted, needed to check my email real quick, and so on and so on. Usually I roll out of bed and am out the door in 5 minutes or less.

    I started my car and realized I had no gas ... needless to say I dove in nearly 20 minutes late for an hour workout ... not good. Thus starting to really train next week.

    There was a long warm-up that I picked some pieces of. I did something along the lines of:
    200 swim
    100 swim (50 back/50 free)
    200 kick

    Then I began the main set which was:

    8 x 75 on 1:20 - choice
    4 x 75 (50 drill/25 swim)
    8 x 75 on 1:20 - choice
    4 x 75 kick

    I did 4 of the first 8 75s because I am a moron. I did the next 4 free/fly/free/fly. I did the next 8 and then cooled down.

    Next week when I get up early all 4 days and get into the pool on time and swim the whole workout is going to kick my butt.

    In theory I am beginning a multi-week pilates class tonight. It is basically a small private lesson. There are 3 of us and it is all on the reformer. I forgot to sign up a couple of weeks ago so I'm not sure whether or not my spot is still available. I hope the program coordinator gets back to me in time for me to know what to do.

    My next week should like this:

    Sunday - bike or swim
    Monday - Swim AM/Run PM
    Tuesday - Swim
    Wednesday - Swim AM/Run PM
    Thursday - Swim (no pilates due to work conflict)
    Friday - off
    Saturday - Swim OR Run?

    Upcoming Meets (Inspired by Ande)
    SCM in IL 10/25/09 events: considering - 400 FR, 50 FR, 100 Free, 50 Fly and if I feel like dying 200IM ... we shall see

    SCM in Indy 10/31 & 11/01 no idea about events yet

    Possible Meets
    Ron Johnson SCM Meet in Phoenix, AZ 11/21 & 11/22
    OR Louisville, KY SCM same dates

    Long Beach SCM Meet 12/4-12/6
    OR Chicago, IL SCM same dates

    Updated September 24th, 2009 at 02:23 PM by FlyQueen (Updating Meet Schedule)

  20. Trying to relax before another meet

    by , September 24th, 2009 at 08:27 AM (Mixing it up this year)
    I tried to relax alittle today and seemed to be doing ok.

    10x100@1:45 Free

    500 Free Kick w/fins every 3rd 25 moderate
    10x50@1:00 Breast pull w/fins "get the dolphin motion into breast"
    12x25@:45 Fly kick w/fins & board underwater
    4x50 with start 1 of each stroke sprint 20's finish free ez

    5x100@1:45 Free w/paddles & bouy

    200 Free EZ

    Total 3200 yards