Somewhat sore today and just not rested. Still managed a decent amount of quality drill work on fly. 500 free 500 free kick w/zoomers 200 fly scull drill w/snorkle & zoomers 200 fly torque drill w/snorkle & paddles 8x25@:45 fly w/paddles & zoomers by #4 I had my rythm back 200 1 arm fly alt rt arm/lt arm 8x25@:45 fly 200 free kick w/zoomers 5x100@1:30 free w/paddles & bouy perfect pull but easy pace held 1:22's 100 free 100 back 100 free 200 free w/snorkle EZ Total 3200 yards
Yesterday I took my kids down to the riverfront park to go to the annual Apple Blossom carnival that comes to town every spring. Rides and rides and rides. My son is now big enough to go on the "big kid" rides with his big sister, so they had a blast. Though little 3 year old was in a tissy the whole time 'cause she couldn't do the big rides. But she had fun on the little ones, which were "way too boring" to quote my son. Friday night will be the annual "Classy Chassis" parade, where all the old cars, muscle cars, unique cars, and more come out to cruise down the main street in East Wenatchee. It's the best of the 3 parades here in my opinion over the 2 week period. So there will be no swimming Friday, Saturday, Sunday around here, but it's taper time anyway. I've still got one more lighter swim tomorrow, and then a couple splash n' dashes on Mon/Tues. next week. Warmup: 600 (25 Free/25 V-Sit scull) (600/600) 12 x 100 Kick w/ fins 4 @ 1:25, 4 @ 1:20, 4 @ 1:15 make 'em I did 12 x 50 Flutter Kick w/ board Odds EZ/Evens Fast on those intervals. Went between :40 to :42 on the fast ones. (600/1200) Main Set: 10 x 200 Choice Stroke FAST 180+ HR @ 5:30 I did a rotation of 1 EZ, 1 Build, 1 FAST On #3 I went Free, did a 2:03 - wow! I thought, and not even breathing too hard On #6 I went Free again, did a 2:02 On #9 I went IM, did a 2:19, which is my best ever practice time Not bad times considering we had 5 people in the lanes, and the 13 year old girls were doing oddball (non-Free) strokes most of the time, so lapping was not fun. 200 EZ (2200/3400) 500 Free Pull Stretch out (500/3900) 16 x 25 Fast, IM Order 4 each stroke @ 1:00 I did desc. by 25s on each stroke (400/4300) 200 EZ and out --------------------------- 4500 Yards In other good news, I'll be on overtime at work near the end of my day tomorrow (Thursday), and still have 10 hours+ each on Friday and Saturday.
The water was finally cooler today and felt good during the swim. Peter, Dave, Dave and Danny were there, but I swam on my own and had a pretty good workout. Ray came in lete and was out almost before I knew he was there. Did an extended "W" and ladder. Then at the end, swam two hard 200's with paddles - faster than I ever had in practice before. The back was faster than my race pace in Feb. and the free was just a little slower. Not bad after a 3 mile workout. 3x100 on 1:40 Extended W - Free - 1:30 per 100 300-200-100-50-100-200-300-200-100-50-100-200-300-200-100-50 200 Kick Ladder - Back w/Paddles - 1:30 per 100 50-100-15-200-200-150-100-50 200 Kick 6x100 Free/Back on 1:40 10x50 Back/Free w/paddles on :45 100 Kick 200 Back w/paddles Hard - 2:34 85 second rest 200 Free w/paddles Hard - 2:26 5850 yards 105 minutes
LCM@FGCU Aquatic Center Air temp 78, Water temp 78 Storm clouds, 80% chance of thunderstorms, humidity at 96% Warm Up Dryland bands 200 FR as 2(50RA,50LA) 400 FR as CU 200 FR as DPS, SPL-26-28 200 FR w/agility paddles-tube-buoy 4x50 FR on 1:15 *33s *Set 1* 4(6x100 FR on 2:15, 2:00 rest) Strong desc 1-5: Smooth-Fast *1:20, 1:18, 1:15, 1:12, 1:11 *1:22, 1:17, 1:14, 1:12, 1:10 *1:19, 1:16, 1:13, 1:09, 1:08 *1:18, 1:15, 1:12, 1:09, 1:07 ---200 BK ---400 FR w/snorkel-agility paddles-fins *Set 2* 5(6x50 FR on :50, 2:00 rest) w/agility paddles-fins *31-31-30-30-31-30 *32-31-30-30-30-29 *31-30-29-30-31-29 *31-30-30-30-30-30 *31-31-30-30-29-29 ---100BK 6x50 FR on 1:15 *33-32-31-31-31-30 Warm Down 1200 FR w/agility paddles-buoy-tube Dryland bands Comments This workout included two quality high intensity sets (for me anyway) with the added motivation of swimming next to Jose, my new friend and training partner (when our schedules agree). Using all my "tricks" with super streamline off the walls, longer strokes in the first 25 meters building the next 25, I was able to make him work harder to get past me. On the 100s he consistently pulled ahead 1-2 seconds down the stretch for the last two fast 100s of each round. Early 40s of age, Jose has a good stroke, is getting back in shape, and he can outpower me at the end of a swim. I enjoyed the challenge, his strong work ethic, and great sense of humor, so that even as I am gasping for air and just hanging in there, it was still a good experience. All in all, we both worked harder than swimming solo, which was the case for both of us most of this year. If we can work out together several times each week, no doubt we will both benefit. Even coach Chuck, who was on deck, was pleased with the results today.
Did "workout" #3 from the HIT forum: 600 various 4 x 50 scull @ 1:15 5 x 50 EZ backstroke @ 1:00 5 x (25 shooter + 25 EZ) @ 1:15 5 x EZ free @ 1:00 Total: 1550 ~~~~~~~~~~~~~~~~~~~~~~ I think I have only a couple days left of tapering in me before I start getting really antsy. I really hate the last week of taper. And it's already time to register for the next meet -- LCM Zones in Richmond Jun 22-23. http://www.usms.org/comp/event.php?M...0130622CZChmpL. I need to work on some arm endurance for that meet.
Swam w/ Dave, Dave and Danny. Felt cruddy last night and skipped dinner. Expected a bad day at the pool but it wasn't too terrible. My back does hurt though. I played a little GK w/ my U19 team last night but I didn't think I pushed all that hard. Must have tweaked something the wrong way. It didn't bother me in the pool but it sure does when I walk. SCY 800 Warm up 8 x 50 - :45, descend to 1000 pace Rest 800 Timed - 10:00, Open turns @ 200s (2:28, 4:53, 7:20, 9:42) 8 x 25 - :40, odds catch-up, evens stroke 400 kick, odd 50s IM Order, even 50s choice 850 Timed pull - 10:00, Open turns @ 200s (2:12, 4:32, 6:50, 9:05) Missed the time at the final 50. Tried to hold 2:15s but got sloppy on some turns and went out way too fast on the first one. 1:00 Rest 8 x 25 - :40, odds catch-up, evens stroke 400 kick, odd 50s IM Order, even 50s choice 200 Timed IM Kick - 3:18 <- might be a personal best for me 12 x 50 - 1:00 IM Order 1:00 Rest 100 IM Timed - 1:13.5 200 Cool down (5550 Total)
Today I felt sluggish. Taper blues as my coach called it set in. My times were ok but I just felt slow. After practice we discussed the last week of my taper and what he was looking for from me. I felt pretty pumped up after the discussion and can't wait for next week. Warm up 1000 swim with snorkel Main set 3x500 on 6 mins, #1 6 beat kicking, #2 pull with paddles breathing every 5, #3 even splits at 85-90% effort 100 easy 6x100 kick with fins on 1.20 12x100 descending 100s by 25 on 1.25 holding 1.03-1.05 pace Warm down 200 swim with snorkel perfect stroke Total 4600yds I went pretty easy on the first and second 500s and went about 5.30 pace. The last one I had trouble hitting my turns right and ended up too close on quite a few which definately slowed me down. I went 5.14 and felt pretty bad. Not tired bad just no umphh. I felt much better on the 12x100s and built to about 85% and held 1.03s on all of them. Despite the feeling of no umphh the taper is coming along nicely and I will be ready to race next week. I tried my race suit on yesterday and it's a little loose(i can still wear it but it went on way too easy) so I ordered yet another competition suit. This time I made sure I went with a tight suit and ordered a speedo fastskin3 size 28(sr4). I believe my Nike Hydra will be fine to race in and in some ways it's nice to have two suits since I have two races on Saturday and Sunday and wearing a dry suit can't hurt. I suspect those going to Indy are like me and getting excited!
Updated May 1st, 2013 at 09:25 AM by StewartACarroll
I don't know where this came from but it is refreshing to actually feel somewhat fast today. 500 free 500 free kick w/zoomers 10x100@1:30 free w/strapless paddles & bouy went 1:21, 1:21, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:21, 1:21 very fast for not having my red Tyr catalist paddles 500 back kick drills w/zoomers as 100 streamline, 100 fashion model, 100 arms perpendicular, 100 partial recovery, 100 streamline 10x50@1:00 back held :50's 300 free w/snorkle 200 free EZ Total 3500 Yards
Today is Dave B's birthday. Bought a cake last night and took it to the pool this morning. He brought some donuts and when Dave, Dave, and Peter finished swimming we partook - a little. The y left and I got back in and swam 700 yards - but not very hard. Started out swimming with Keith. Did his sets until the 5 x100's - he did them on 1:45 and I wanted to push alittle more so I did them on 1:20. After that I was on my own. 6x100 on 1:30 100 Back 50 Breast 1000 Free (14:25 - a comfortable swim - I need to do more and push my pace) 100 Back 50 Breast 5x200 Free (2:38, 2:40, 2:42, 2:40, 2:39) 100 Back 50 Free 5x100 Free w/paddles on 1:20 2x100 Kick 4x200 Back w/paddles on 3:00 100 Kick Cake break 5x50 Free on :50 5x50 back on :50 100 Kick 100 Free 5350 yards 95 minutes
I felt ok tonight. I was in a rush because my daughter had a school program tonight. I got about an hour sim in and felt like I was rushing. Warm up 20x50 on 50 alternating 50 free, 50 back and 50 fly 8x100 kick best average on 2mins Main set 2x(3x50 on 35, 3x50 on 30) 8x25 free DPS on 30 3x300 back with fins on 3.45, 12.5 underwater off turns 2x200 descending by 50 on 3mins Warm down 100 easy Total 4000
LCM@FGCU Aquatic Center Air temp 76, Water temp 78 Sunny, humidity at 80% Warm Up Dryland bands 200 FR as 2(50RA,50LA) 200 FR as CU 200 FR as DPS, SPL-26-28 200 FR as 2(50CU,50 Strong SPL-30) 4x50 FR on 1:00 *37-36-35-34 *Set 1* 10x100 FR on 1:30 *1:18-1:15 ---200 BK *Set 2* 4x300 FR on 5:00 w/agility paddles-buoy-tube *4:01, 3:58, 3:58, 3:55 ---200BK *Set 3* 8x50 BK on 1:15 *39-38 *Set 4* 5x400 FR on 6:00 w/fins-snorkel-agility paddles, desc 1-5 *5:15, 5:06, 5:04, 4:58, 4:55 Warm Down 400 FR/BK Dryland bands Comments Gradually moving towards more intensity in workouts.
Swim/SCY/Solo: Warm up: 500 choice 4 x 50 scull w/agility paddles @ 1:15 6 x 25 shooters @ :40 50 EZ Speed Sets: 4 x (4 x 25) @ 1:00/1:10/1:20 1st 25 = burst + cruise 2nd 25 = burst + cruise 3rd 25 = EZ 4th 25 = @ 100 pace (2 back, 2 free) 50 EZ between each round 4 x 25 in & outs w/fast free flip 200 EZ 4 x (25 AFAP + 75 EZ) @ 4:00 -- 2 back from the blocks, 13s --2 free w/fins from a push, 10 lows 200 EZ 100 scull Total: 2500 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Did a slightly modified version of taper workout #2 from the HIT forum: http://forums.usms.org/showthread.ph...547#post286547 Here are official results from Colonies Zones: http://www.patriotmasters.org/Colonies.2013.Results.htm A couple pics of Teen Fort and me and one of our mixed 200 medley relay. A fellow swimmer commented of our relay pic, "why are there midgets in the middle of the swimmers?"
Happy to report that I have survived my first meet at 6 months post-surgery After over-doing it the week before and suffering the consequences, I was pretty nervous going into this meet. Wasn't sure how I would feel, had no idea what to expect, etc. I just knew I had to survive! I had overdone it the week before the meet, and I was so sore that I imposed a 3-day NO swimming taper on myself. My last (crappy) practice before the meet was Tuesday and I didn't get in the water until warm up on Saturday morning! During warm-ups things were feeling pretty sore still. I didn't want to over-do it again so I only did about a 400 and then 2 starts/breakouts which felt OK on the shoulder. I was signed up for 50 SCM free, 100 breast, and was on the roster for both relays on Day 1. Day 2 I had the 100 free, 50 breast, and both relays again. Before the 50 free on Day 1, I was laughing and thinking to myself, 'Why the hell did I sign up for the fastest, most intense event there is in this sport as my first race back from surgery?!' I had seeded myself at a :35.5 and I went a :34.0, so that was OK I thought. I made sure to start things out slow and sort of get the feel for it and build into it if I could. Halfway through the second lap I felt a fairly sharp tinge in my shoulder, and after the race I could feel that I was still really, really sore. I cooled down a bit and immediately took some NSAIDs, got out the ice pack (and I iced after every race), and wondered if things were only going to get worse over the meet. But it turns out that things only got better! I actually ended up doing 3 more 50 frees over the weekend as part of the relays. This really helped me gauge my range of improvement, which was as follows: Indv 50 free - 34.0 Relay #1 - 32.8 Relay #2 - 31.4 Relay #4 - 31.1 (Day 2, last race of the meet, dead tired) At first I just assumed that the relay start gave me an advantage on that first relay, but it became clear that I was actually improving as the meet went on. Apparently I just had to warm up a bit! My shoulder actually felt BETTER as the meet went on….not sure how to explain that (adrenaline? def was not the altitude….). I am very pleased because at this meet last year I was splitting :30.5-:30.8. Heck, I swam this event back in October two weeks before my surgery and did a :30.9 flat start. So I am very encouraged by this! Not so bad at 6 months post-surgery! Other meet highlights: 100 breast - Seeded 1:41 and went 1:35.7. Never swam this event in SCM before so nothing to compare to, so that and the fact that I am the furthest thing from being a breaststroker helped make it fun lol! 100 free - Seeded myself at 1:19 and went 1:11! Swam this in a 1:09 two weeks before my surgery. Glad I wasn't the only massive sandbagger in my heat…. 50 breast - Seeded :45.5 and went :43.9. Did a :42.2 before the surgery. I was really feeling this one as the 100 free and relay #3 were both within an hour before this event! Big meet highlight: Women's 200 medley relay (relay #3) - I DID A 50 FLY!!!!! Coach had me down for fly, and I was immediately like "Did you not remember that I am only doing free at breast at the moment?!" So I was going to switch strokes with my teammate but then I decided why the hell not? I literally had not taken one stroke of butterfly since early November. So I did a couple strokes during my cool down after the 100 free and decided to just go for it. Well, I survived! I did feel a bit sore after but that soon dissipated. What sucks is that I have no idea what my split was due to touchpad and/or breaststroker error!! Argh! It feels like it was a 33-high/34-low? But I have no idea. Sigh. Lessons learned: - Seems like my shoulder can handle short distance/higher intensity at the moment, at least better than long distance/lower intensity - Underwaters, I have them And they are stronger than ever, which really helped me out at this meet I think. - 72 hour no-swim tapers *may* have beneficial properties So, back to a normal routine. The shoulder is feeling pretty good again, and I don't seem to have any residual soreness from the meet. I am going to SLOWLY ease back into regular workouts again, and will try not to overdo it this time! I know my current limit and will try and do whatever it takes to move forward while limiting the setbacks. It has definitely been an interesting past couple of weeks with all the ups and downs I've experienced! LCM season is right around the corner and next meet won't be until August so there's plenty of time for improvement. I am SO GLAD that I survived this first meet….it was a great confidence-builder and it feels good to hop over yet another fence! Woo hoo!
Swam w/ Dave and Dave. It is Dave's birthday today. Dave can read this blog but can't reply so feel free to say happy birthday to him. I graciously allowed him to beat me on all sets today. Ok... Dave usually beats me anyway but he did take a few diving starts just be sure I didn't have a chance of going back on my gift. Had some cake, donuts and chocolate milk afterwards. SCY 700 Warm up 4 x 200 - 3:30 Convert Free->IM 8 x 50 Pull - :50 2 easy/2 hard (:29-:30 on hard ones) 50 Easy 4 x 200 - 3:30 Covert IM->IM Kick (start w/ 50 kick/150IM) 8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones) 50 Easy 4 x 200 - 3:30 Odds 50 free/150 kick, Evens IM Kick 8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones) 50 Easy (4450 Total)
Updated April 30th, 2013 at 12:44 PM by pmccoy
Yes today was a chance to work on my breaststroke some. I thought I was going to have a problem with my left knee but it settled down and worked out fine. 500 free 500 free kick w/zoomers 200 breast pull w/zoomers 200 breast scull 200 breast kick 200 breast accordian drill w/snorkle 200 breast 500 free kick w/zoomers 5x100@2:00 odds EZ free evens breast strong Total 3000 yards
It's tough to taper with an age group team for USMS Nationals. The USA-S season and the USMS season just don't match up at all. Not even close, so I'm tapering on my own. At least my coach is understanding of it, and works with me on doing so. He wants me to succeed just as much as any other swimmer he has, which is good. I like how he supports me the same as the youngin's. Warmup: 800 Free (800/800) 8 x 100 Free Pull @ 1:30 Desc. 1-4, 5-8 went 1:07 down to 1:01, then 1:07 down to 1:00 (800/1600) 8 x 100 IM @ 1:40 Desc. 1-4, 5-8 went 3rd in the lane and just cruised them. Last one went under 1:10 pretty easily (800/2400) 10 x 100 Kick w/ fins @ 1:30 Max Rest (I did 10 x 50 Flutter Kick w/ board no fins @ 1:30 Odds EZ, Evens FAST) went on the Fast ones: :44, :43, :42, :42, :42 pretty wavy out there with 5-6 per lane...I felt like a boat lost at sea in a hurricane (500/2900) Main Set: 8 x 250 @ 4:00 each 250 is 200 Free, 50 StrokeThe stroke is rotated thru in IM OrderThe first 150 Free is build, the last 50 Free is FAST, the 50 Stroke is FAST I did 4 x 250 @ 8:00 (basically went every other one) so my strokes were Fly and Breast twice through After each 250, while the kids were doing their next 250s, I was swimming EZ in the deep tank about 150 yards, just to stay relaxed 200 EZ (1800/4700) (kids are at 5600 here) 12 x 100 Free 3 @ 1:253 @ 1:203 @ 1:153 @ 1:10 I was told to do every other one, and build each one to a sprint. Using the legs on the 2nd 50 too. I chose to try for a fast 500 pace. So, I did 6 x 100 Free @ ~2:20 to 2:50 interval Went 1:01, 1:00, 0:59, 1:00, 0:59, 0:58!! (600/5300) 400 EZ (I did 200 EZ) ------------------------------- 5500 Yards for me, kids did 7200 tonight. Good workout. Yardage is still up a bit, but I'm getting plenty of faster racing stuff in now as well. I'll be missing a few days as well this week with the Apple Blossom Festival happening this week here in town. Everything pretty much shuts down over the weekend, and no swimming Friday, Saturday, Sunday. Plus we're taking the kids to the carnival rides and stuff down along the river tomorrow, so most likely no swimming Tuesday either. I'll be tapering by not swimming too. Plus my next few workouts will definitely get cut down shorter in length. Just a little over a week till we get on the airplane...I'm ready.
Back indoors to SCM! 450 warmup. It was suppose to be a 500, but I just didn't feel like finishing. 12 x 50 on 1:00 suppose to be kick, but I did 1 kick on back; 2 x kick w/board/swim by 25 Main set: 200 easy on 3:30 8 x 25 on :40 200 easy on 3:30 4 x 50 on 1:00 200 easy on 3:30 2 x 100 on 2:00 200 easy on 3:30 1 x 200 200 easy This was a great 200 backstroke set! 18-19's 38-39's 1:20, 1:12 2:45 and did an easy 100 per every recovery 200. That really took it out of me. I am not swimming with the team tomorrow. Maybe easy stuff on my own. +++++++++++++++++++++++++ I am really into these ROCKTELLA lolipops. They are sold in the mexican grocery store (Fiesta) but I can't find these ones at WMT. They have 4 chili layers and sour bubble gum in the middle. The only thing I don't like is they are perfectly round, which actually makes it hard for resting it, retainer-like, in your mouth so you have both hands free. And they are nice and big, so it looks dumb for a 44 year old woman to have it poking out the side of the cheek. But then I use my right hand to hold it, which is also my remote hand, and I have noticed I must be getting pre-carpal tunnel Rocktella remote syndrome in my right hand.
Today started off really well. Had a nice workout, just kinda getting back in the swing of things after taking two days off. One of our teammates, Cecilia Williams, was FIRST in the Miromar Lakes OW swim that JRTotten was in this past weekend - way to go Cici!! She's a rising star & we all expect to see her on the Olympic team in four years - at least on a relay. After practice , the three masters who pay to swim with the kids (me & two others) were told that if we want to swim more than the measly hour that ATAC gets in before the kids go to school, we will need to pay an extra $4 (the usual entry fee). WHICH IS RIDICULOUS!! Apparently someone complained that we were taking up too much lane space. Some people think they need to have an entire 50m lane for themselves & don't want to share, so they complained about the three of us swimming past 6:30am. I am so ticked off in so many ways, I could hardly think straight this morning. For starters, two of the three of us already pay for an annual pass (an additional fee on top of the ATAC fee) For seconders, there are empty lanes in the pool not occupied by ANYONE. And finally, the three of us stay in the same lane, so it's not like any of "them" are going to want to get in our lane anyway! They can't kick me or Jenna out - we already pay the stupid extra fee because sometimes we come at times when ATAC isnt practicing. But the idea of them complaining about us taking up lane space is just so irritating. Today, in my lane during ATAC practice, we had 9 people. The other 4 ATAC lanes had a minimum of 7 people. The other 5 lanes in the pool had 2 a piece. If you base the amount we pay for swimming, our $75 fee, plus the annual pass, multiply that x 9 people, and our lane is worth about $900/month. Compare that to say, 2 people/lane at $4 each, the "adult swim" lanes are worth $160/month. How is it then, that THEY get to kick US out of the pool? They already get to determine the pool temperature, sit on our lane lines and break them, and force us to park farther from the pool (yes, it's true - if you are a member of the swim team, no matter how old, you must park in outer darkness, and leave the closer (non-handicapped) parking for every one else. The Bitch & Moan Club is getting on my last nerve. I wish I could win the Power Ball & come up with 100 million semoleons so I could build a pool specifically for the swim team & keep those complainers out of "my" pool. Anyway, workout today, which was nice until ruined by the above. 800 back/free 2 x 400 P 200 over under 9 x 100 breast/free on 1:40 100 easy 500 drill w/snorkel & fins 10 x 50 K on 1:00 500 various Total:4500 LCM Feel like finding a tennis ball & slamming it into the wall a few times right now.
Got to the Dublin pool and it was closed this morning - broken water main and eletrical problems from the thunder storms. Instead of coming back home and sitting around, I drove to the Nat and at least got in a short swim. Dave and Peter were there and I swam next to them, but did my own thing. Only 65 minutes and a "quasi" speed work out - faster intervals. 200 Free 10x50 on :45 3 times through 3x100 on 1:20 w/ 1 minute rest between each 3 100 Back 3x200 Back w/paddles on 3:00 10x50 Back w/paddles (1st 3 on :50, last 7 on :45) 5x100 Free w/paddles on 1:30 6x50 w/Paddles Free/Back on :45 3600 yards 65 minutes
LCM@FGCU Aquatic Center Air temp 72, Water temp 78 Sunny, humidity at 75% Warm Up Dryland bands 400 FR as 4(25RA-25LA-50CU) 3(2x50 on :50, 1x100 on 1:40) *39-38-1:18, 38-38-1:16, 38-37-1:14 *Set 1* 1200 FR as DPS @SPL 26-28 *Set 2* 10x200 FR on 3:10 w/agility paddles-buoy-tube *2:41, 2:39, 2:38, 2:37, 2:37, 2:38, 2:36, 2:35, 2:35, 2:33 ---200BK *Set 3* 10x50 on 1:00 as Kick w/Scull, w/snorkel-fins *Set 4* 1500 FR w/fins-snorkel-agility paddles, DPS @SPL 20-22 Warm Down 400 FR/BK Dryland bands Comments I did one strong set today with the 20x200 pulling and will work back into a full effort workout by Wednesday. When starting LCM about 6-7 weeks ago, just getting a 100 pull with equipment close to 1:20 was good. Today was my best results so far, with 9/10 200s being under 2:40 descending to 2:33. That implies that more rest may have helped me for the 5K OW swim last Saturday. Tomorrow I will swim some sets with Jose who was about 7 minutes faster in that race and we see how it goes.
Updated April 29th, 2013 at 06:48 PM by fdtotten
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