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  1. Well Patrick, I tried...

    by , June 10th, 2009 at 02:32 PM (The Labours of SwimStud)
    I'm not up to PWB standards just yet. Probably started out too fast on the intervals.

    • 600 warmup: 200 swim - 200 kick - 200 pull
    • 12 x 50: 6 on 0:50, 4 on 0:45, 2 on 0:40
      • Made them all doing Free
    • 4 x 25: on 0:30, fly--Made them
    • 3 rounds of
      • 3 x 100: on 1:30, 1:25, 1:20,
        • I should have gone from1:40...I did 3 x 1:30, 1:35, 1:30 so I did descend on the 3rd run but I was gassed, and stopped there.
      • 4 x 50: on 1:00
    • 12 x 50: 2 on 0:40, 4 on 0:45, 6 on 0:50--I had to recover so couldn't descend
    • 4 x 25: 2 on 0:30, 2 on :45 fly keeping quality.
    • 4 x 50: easy w/paddles

    TOTAL: 3,500 SCY

    Fun but tiring
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  2. Wednesday, 6/10/09

    by , June 10th, 2009 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    300 swim free
    200 IM drill
    200 kick choice
    (went on back as 50 fly/50 free)

    300 free on 5:15 (went 4:40)
    3 x 100 IM on 2:00
    (coming in at 1:50)
    300 as 100bk/100br/100fr IM on 6:00
    (about 5:40)
    6 x 50 free desc. 1-3, 4-6 on :55
    (went around 44-42-39 both times)

    300 pull, easy w/p&b

    kick (fins optional) 4 x 75 w/15 sec. rest: descend each 25 within the 75 so the 3rd 25 is the fastest of the 75
    (did flutter kick with board and zoomers, around 1:15 for each)

    swim 12 x 25 choice on 40: descend 1-4, 5-8 (last 4 easy)
    (went from around 22 down to 16 or 17 both times, all free)
    --
    Total: 2800 meters


    Strength training at the gym later today
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  3. Tuesday, 6/9/09

    by , June 10th, 2009 at 01:22 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    I wasn't able to make the early morning lap swim because of work so I had to swim after work. The weather was really rotten so I swam in the indoor pool.


    200 swim free
    200 IM drill
    300 swim alt. 50 free/50 back
    400 pull free (no paddles) breathe 3/5/25

    12 x 50 on :55: odds free, evens no free; descend both odds AND evens
    (did free-fly-free back x 3; descended all from around :45 to 38-39)

    400 pull free (paddles) descend by 100
    (went from just under 1:30 to under 1:20)

    kick 12 x 25 with MF on 30:
    #3, 5, 8, 11 fast
    (went under :15 on the fast ones)

    3 x 100 back on 1:45, desc. 1-3 to ~85%, (went 1:26-1:24-1:22)

    200 swim down
    --
    2900 yards
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  4. Wed Jun 10th, 2009

    by , June 10th, 2009 at 10:55 AM (Ande's Swimming Blog)
    Wed Jun 10th, 2009

    SR Cir is in 2 days, Swimming
    FRI
    04 400 Freestyle
    10 050 Freestyle
    SAT
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    SUN
    28 200 Individual Medley
    38 050 Butterfly


    trained every day for the last 16 days


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with tyler, marcio, Daniel, larry, & nate

    Warm Up LCM
    300
    4 x 50
    100k went 1:31
    300
    4 x 50
    100 k from a dive
    went 1:16

    100

    100

    50 easy

    50 bk 34

    50 easy

    50 bk 34

    50 easy

    50 bk 33

    100 easy

    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    2 Days away
    Austin, TX

    Events Entered:
    FRI
    04 400 Freestyle
    10 050 Freestyle
    SAT
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    SUN
    28 200 Individual Medley
    38 050 Butterfly


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

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Uncategorized
  5. My First European Swim Practice

    by , June 10th, 2009 at 08:15 AM (TJ's Blog of Slow Swimming!)
    I'm finally back on line after moving to Nuernberg and taking two weeks away from swimming.

    12:30 to 13:30 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own.

    Warmup:
    600 free - alternate 100 swim/50 drill

    Main Set:
    4x50 free - build on 1:00 (did :55s)
    6x100 free - descend by 2s on 2:00 (1:55, 1:55, 1:50, 1:50, 1:47, 1:48)
    4x50 free - build on 1:00 with big, six beat kick
    2x50 free all out on 2:00 (there wasn't much in the "all out" tank today)
    2x100 - 50 fl/50 bk
    2x100 - 50 bk/50 br

    2100 meters

    Got out without a warmdown because my calves cramped. I don't know what happened since I drank a liter and a half of water this morning. Wow, LC workouts are a bear. I never realized how much I was gaining (and resting) on turns! This stuff should do good things for my stroke.
    Tags: free, stroke
    Categories
    Swim Workouts
  6. Wednesday 6/10 - Recovery Day Kind of

    by , June 10th, 2009 at 07:42 AM (Mixing it up this year)
    Well here it is. I was not too motivated this morning but when I walked in the pool room and the blocks had been set up for long course I just had to get some starts in.

    5x100 @ :10 Rest Free pull to kick
    5x100 @ 2:00 IM felt really strong here

    500 Fly kick w/fins on back last 50 sprint could really feel the abs hurting today on this
    5x100 @ 2:00 Free kick w/fins & board

    4x50 from the block good breakout sprint 15 meters then back it down. 2 fly and 2 free

    500, 400, 300, 200, 100 @ :30 Rest Free w/paddles & bouy not trying to over stress the shoulders today just worked on proper head position

    300 Free as 50 swim/50 drill

    Total 4000 meters
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  7. Dryland-Tuesday

    by , June 10th, 2009 at 03:03 AM (Swim like an Orca, but faster !)
    Moved to strength training:
    Warm-up (Daily)
    Plank 60 sec.
    Double leg rotations 2x8
    10 Push ups
    30 Crunch obliques

    Upper---------
    Assisted Pull-ups/Dips 2x8 ea w/110 assist (Im 200)
    Inclined Chest press DB 8x30, 6x30, 5x35
    One Arm Curls DB 8x30, 6x30, 5x35
    -----
    Triceps Press (2-arm)8x40, 6x50, 5x50
    Narrow Grip Row 8x70, 6x80, 5x90
    Hang 45's x2
    Cable Cross---
    Seated 2arm pull down 8x50, 6x60, 5x70
    Fly Sim (per arm) 8x25, 6x27, 5x30
    Back Sim (per arm) 8x15, 6x17, 5x20
    Lower---------
    Leg Curls 8x60, 6x70, 5x90
    Leg Extensions 8x60, 6x80, 5x100
    Squats 8x90, 6x100,5x120
    Calfs 8x240,5x260,5x280
    Hip Adduction 8x60, 6x70, 5x80
    Hip Abduction 8x60, 6x70, 5x80

    Med Ball Throw downs front, side & back
    Stability Ball Crunches 3x20
    Stability Ball Back Ext.3x20

    Daily At Home:------------------------
    Plank 60 sec.
    Double leg rotations 2x8
    10 Push ups
    30 Crunch obliques
    Various Pilate exercises (mostly the stretching)
    Stability Ball Crunches 3x20
    Stability Ball Back Ext.3x20
    Bands - swim sim's

    I do weights Tuesdays, Thursdays and Saturday mornings after swim practice. I didn't mention some of the other exercises I do like my shoulder warm ups, and small weight routines. I'm listing these to track weight and related strength conditioning.
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  8. Tuesday at FPAC

    by , June 10th, 2009 at 12:47 AM (Swimming, Life, and Other Stuff!)
    Monday I ran for 52:00 minutes, no swimming.
    Tuesday was a NASTI practice at forest Park. Here is the workout:
    1-500 free warmup swim

    2---200 back warmup kick (1/2 dilfin, 1/2 flutter)

    3---4 X (200 free on 4:00, 100 stroke on 2:00, 50 otter kick.

    4----6 X 50 free Hard on 1:15

    5-----200 Free broken into sets of 50's. 1st one rest 5 seconds, second one rest 10 seconds, 3rd one rest 15 seconds, 4th rest 15 sec.

    6-----500 swim cooldown
    3,100 LCM

    I alway get so sleepy during summmer school. I stay up too late to blog!
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  9. Still on the Sprinter's Recovery Program

    by , June 9th, 2009 at 09:33 PM (Elise's Fitness Fun)
    Sometimes I'm so envious of my slow-twitch friends and their ability to quickly recover from a hard workout or competition. I've been at sprint triathlons, and after the race is over, these friends will go out and bike 40 miles even though they have done a grueling race earlier that day. Usually after any race, I'm doing well just to be able to drive myself home (No, I don't drink alcohol right after a race.).

    Here it is 72 hours after my swim meet and I am still looking for ways to get extra sleep or sneak in a nap during the day. Meanwhile, my slow twitch friends that did the meet have probably done two swim workouts of 4,000+ yards, run a few miles, and are feeling absolutely rejuvenated. Yes, I truly feel whimpy having only maganged weights and a 2 mile run today. Here is what I did in the weight room:

    bench press: 2 sets of 85 x 10
    lat hi row: 2 sets of 130 x 10
    military press: 2 sets of 50 x 10
    triceps press: 2 sets of 40 x 10
    alternating hammer curls: 2 sets of 15 x 10
    hip adduction machine: 2 sets of 130 x 10
    hip abduction machine: 2 sets of 130 x 10

    5 push-ups
    50 bicycle crunches
    10 push-ups
    50 good morning darlings
    15 push-ups
    50 crunches with Swiss ball
    10 push-ups
    50 bicycle crunches
    5 push-ups
    50 good morning darlings

    Updated June 9th, 2009 at 09:50 PM by elise526

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  10. Bad AM, Good PM, Tuesday, June 9

    by , June 9th, 2009 at 05:12 PM (The FAF AFAP Digest)
    Not the world's greatest morning ... Verizon Man was visiting the house for the second time in the last week to attempt to regain phone service. (I've barely had any service -- a problem with a 1921 house with an arcane wiring system.) Why do service providers only give you 4 hour windows? Once that was done, I headed out to bring Mini Fort the lunch she forgot. (Probably should have let her starve, but I was a softy as she had swim practice right after school.) As I was headed out from her middle school, I was rear ended by Crazy Lady. Crazy Lady didn't seem to understand the need to hand over her insurance information. Seriously, almost had to call the cops. Then I spent a large portion of the day getting repair estimates, fielding calls from Crazy Lady who suggested she "assist" me by taking my car to be fixed herself, and talking to the insurance company. What a hassle, but such is life sometimes.

    The afternoon was much better:

    SCY/Solo/SCY:

    Warm up:

    700 variety warm up

    10 x 25 back shooters, no fins

    Main sets:

    4 x 200 back @ 3:30
    Didn't kill them, just trying to keep an even pace. If anyone has any suggestions for swimming a 200 back LC, happy to hear them. (Unfortunately, I'm in a heat with 2 of Mini-Fort's friends. Her team is not swimming this meet, and in any event, she absolutely cannot swim backstroke so little chance of her being in this event with me.)

    50 EZ

    8 x 50 flutter kick w/board @ 1:00

    50 EZ

    16 x 25
    odds fast, 2 of each stroke
    evens EZ

    100 C/D

    Total: 2750

    Wanted to swim about 500 more than that, but had to rush off to a post workout massage. It had been awhile! Had tight glutes, hammies and IT band. I'm using this as an excuse not to stretch this evening ...

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

    Replacement monofin purchased.

    I ordered this monofin from swimoutlet: http://www.swimoutlet.com/product_p/2183.htm. Thought I'd try this one, as I've been using the Finis Shooter for so long.

    Food:

    Breakfast: Oatmeal w/medium apple, blueberries
    Lunch: Salad w/romaine, pomegranate seeds, crunchy sprouts, avocado, tomato, green onion, currants, chicken; peach
    Snack: balance bar, banana, nectarine
    Snack: yogurt
    Dinner: shrimp, green beans, salad, small scoop of Ben & Jerrys.
    Snack: crackers

    Updated June 10th, 2009 at 10:30 AM by The Fortress

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout - 6/10/09 - SCY/LCM

    by , June 9th, 2009 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are hosting a meet this weekend, so workouts will be a bit easier.

    LCM

    WARM UP:
    1 X 300 Free 5:30
    1 X 200 Free 3:40
    1 X 100 Free 1:50
    6 X 50 Kick 1:20
    1 X 100 Free 1:40
    1 X 200 Free 3:20
    1 X 300 Free -

    SCY

    12 X 50 1:10
    odd: easy free
    even: stroke

    12 X 25 :30
    3 fast/1 easy

    2 X 50
    From the blocks at 100 %

    WARM DOWN: 4 X 50 easy 1:00

    2700 Y/M
    Categories
    Swim Workouts
  12. Tue Jun 9th, 2009 Fast Friday on a Tuesday

    by , June 9th, 2009 at 11:23 AM (Ande's Swimming Blog)
    Tue Jun 9th, 2009

    SR Cir is in 3 days, Swimming
    FRI
    04 400 Freestyle
    10 050 Freestyle
    SAT
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    SUN
    28 200 Individual Medley
    38 050 Butterfly


    trained every day for the last 15 days


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with tyler, todd, desiree, amy, brandon, jon, larry, & chris

    Warm Up LCM
    400
    300
    200
    100

    Main Set LCM

    5 x 200 on 4:00 80%
    cruised all under 2:29

    right into

    10 x 100 on 2:00 85%
    lead held 1:12 - 13, chris went ahead on last 4 dropped down to 8's & 9's

    right into

    assigned: 20 x 50 on 1:00 90%
    did: 5 rounds of skip 2, swim 1 easy, swim 1 strong
    on #20 went 50 fl in 29 low from a push

    100 easy

    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    3 Days away
    Austin, TX

    Events Entered:
    FRI
    04 400 Freestyle
    10 050 Freestyle
    SAT
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    SUN
    28 200 Individual Medley
    38 050 Butterfly


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

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Swim Workouts
  13. Tuesday 6/9 - Back to Fly

    by , June 9th, 2009 at 07:46 AM (Mixing it up this year)
    Started out 15 minutes late because the guards that did show up had to break in since the person who was supposed to open didn't show.

    With the delay in the start I was not sure if I would get the yardage I wanted so I did the fly early to have atleast 1 quality set.

    5x200 @ 3:45 Free

    500 Fly kick w/fins on back last 100 sprint kick OUCH!
    500 Back kick w/fins broken by 100 as #1&4 good rotation, 2&5 partial recovery, 3 arms perpendicular

    5x100 @ 2:00 Fly w/fins held 1:43's after this one I had no energy left for the rest of my sets
    5x100 @ 2:10 Back w/paddles held 2:03's thought this was somewhat slow for me but needed to recover

    8x100 @ 1:45 Free w/paddles & bouy no energy here either held about 1:37's not good for me
    200 free EZ

    Total 4000 meters
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  14. Monday with the 'sol

    by , June 9th, 2009 at 01:48 AM (Swim like an Orca, but faster !)
    Aquasol Masters - 5:30-6:45pm
    Coach Janine

    Warm 400 (300Fr+50DK+50BR)
    Kick
    16x25 K :45 (8 FR, 4 BF, 2BR, 2BK)
    Main
    3x300 IM (25 BF, 50 BK, 75 BR, 100 FR) :30 RI
    10x50 FR :50
    4x25 BR Hands (Sit on kickboard and do breaststroke pull)
    ------------------------------------
    5x50 FR :50
    (Everyone left, coach said I could stay)

    200 w/d

    2750
    After 3 days off, I was hoping for some more spark, but today was more like getting the joints re-oiled and the engine warmed up.
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  15. Social recovery

    by , June 8th, 2009 at 08:55 PM (Elise's Fitness Fun)
    Athens meet results have been posted and are at http://www.dixiezone.org/Results/0906athens.pdf .
    I understand there were three age group records set at this meet. Not surprised as the pool is top of the line. The records were set by Sabir Muhammad in the 30-34 men's 50 free (22.53) and Robert Poiletman in the 65-69 100 fly (1:09.60) and 200 fly (2:50.18). Wish I had gotten to personally congratulate them.

    Took yesterday off and enjoyed the outdoors. Got to take a boat ride on a river up in the mountains which was very relaxing.

    Today, still tired, but hit the Y pool for a recovery swim. Main purpose was to just feel the water. Took lots of rest between each 400 and chatted with friends.

    300 warm-up - easy free

    5 x 400
    #1 - pull free with buoy and paddles
    #2 - one arm fly
    #3 - back
    #4 - I.M. (did one arm on fly)
    #5 - kick with fins - alt. 100 free kick with 100 back kick

    200 easy - alt. 50 dolphin fly, 50 free

    2500 yards

    Updated June 9th, 2009 at 12:59 AM by elise526

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  16. Sarasota Y Sharks Masters 5:30 a.m. Workout -6/09/09 - LCM

    by , June 8th, 2009 at 05:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 150 Free 3:00
    4 X 50 Kick 1:30
    3 X 100 50 Stroke/50 Free 2:15
    4 X 50 Kick 1:30

    2 X 50 Stroke 1:15
    1 X 100 Stroke 2:30
    2 X 50 Free 1:00
    1 X 100 Free 2:00
    Swim the set 3 times.

    3X{4 X 50 1:15
    #1 moderate pace
    #2 build
    #3 fast
    #4 easy

    10 X 25
    odd: Blocks, sprint 20
    even: Build to race finish
    Stop at the 25M mark. No interval, go on coach.

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  17. Monday, June 8

    by , June 8th, 2009 at 04:55 PM (The FAF AFAP Digest)
    Did a bit of a recovery swim today. I realized I did virtually no kicking at my LC practice yesterday, so did mostly kicking today. Just worked on streamlining and efficient kicking on the shooters.

    Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick, drill

    Main sets:

    3 x 200 backstroke kick @ 3:30

    10 x 25 UW shooters
    odds on back, evens on belly

    3 x 100 backstroke @ 200 pace @ 2:00

    10 x 25 UW shooters
    odds on back, evens on belly

    3 x (50 fast backstroke kick + 50 EZ)
    (went 25s)

    10 x 25 UW shooter
    odds on back, evens on belly

    10 x 25
    odds evil @ 100 pace
    evens EZ

    100 C/D

    Total: 3050

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

    Running:

    I've decided to shut down my running for the next 2 months until after LC Nats for the reasons listed in Aquageek's blog and in one of Ande's latest SFF tips 261, [ame="http://www.usms.org/forums/showpost.php?p=182382&postcount=1220"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame].

    The pollen and heat mean my runs would not be very productive or contribute much to training. If I want to cross train, I'll likely spin. I've also concluded that I get more "bang for the buck" putting in time at the gym than going on shortish slow runs. If Jazz weren't taking a break from blogging, I'm sure he'd smile.

    I'll re-start after LC Nats.

    Chiro Visit:

    Got a tune up today. Diagnosis: tight and fatigued lats and teres muscles. Not surprising, as I've been training quite a bit. I realized this am that I did 4 gym sessions last week, which is more than my usual 2-3.

    FINA vs USMS:

    I fear that FINA is going to refuse to recognize USMS times swum between the period of the announcement of its initial approval list (need to check date) and the announcement of USMS's official compliance with the list that is due June 19. If USMS doesn't act before June 21, the date of my meet, the times swum there (and elsewhere around the country) could be useless for FINA TT purposes. Clearly, whatever I swim in the 200 back on Sunday won't count, but will for USMS purposes, I guess. Not a huge deal, as I expect to go faster in Indy. But I have a bad track record with ragweed in August, so you never know ...

    If there is no official announcement before June 21, it probably makes little difference what anyone wears at meets that weekend, as Gail Roper noted on the DF. I hope the whole mess is cleaned up soon.

    Food:

    Breakfast: omelet w/cheese, papaya
    Snack: balance bar
    Post swim lunch: turkey & cheese sandwich w/sprouted wheat bread, strawberries
    Snack: blackberries
    Dinner: grilled pork chops, beans, tomato & avocado salad

    I foresee many lunches in the car in the upcoming hectic two weeks. This will make my salad routine more difficult.

    Updated June 8th, 2009 at 09:30 PM by The Fortress

    Categories
    Swim Workouts
  18. Pyramid of boredoom!

    by , June 8th, 2009 at 02:05 PM (The Labours of SwimStud)
    Out of ideas and inspiration for writing a good workout today. So I went for my standby workout, where I don't need to think too hard.

    100-500-100 pyramid by 100 steps on 1:40 pace intervals. Held good 1:30 pace throughout.
    500 Kick with fins and board.
    2 x 100P Snorkel focus EVF
    2 x 100P Paddles focus EVF
    2 x 50 focus DPS got down to 11 on one, others 12-14.
    Categories
    Uncategorized
  19. Monday, 6/8/09

    by , June 8th, 2009 at 01:49 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    300 swim free
    300 IM drill
    300 pull (w/buoy only) alt. 100 free/50 back

    swim 8 x 25 free on 40:
    2x around: 4/3/2/1 breaths per 25; keep the stroke as long/smooth as possible
    100 easy

    3x around:
    {
    1 x 150 on 3:00
    Round 1: 25 fly/25 free; (went 2:30)
    Round 2 all back; (went 2:30)
    Round 3 all free (went 2:15)

    2 x 50 kick with 10 sec, #2 faster
    Round 1 #1 free, #2 fly;
    Round 2 all back;
    Round 3 all free

    3 x 25 descend 1-3 on :40
    Round 1 all fly,
    Round 2 all back,
    Round 3 all free
    (not real sure of the times here, but under :20 on the fly & back, around 16-17 on the free)
    }
    75 easy choice

    pull 4 x 100 free on 1:45 w/paddles & buoy: descend 1-4
    (went 1:30->1:22)

    100 swim down

    Total: 2750 meters
    Categories
    Uncategorized
  20. Mon Jun 8th, 2009 Trained 14 days in a row

    by , June 8th, 2009 at 11:36 AM (Ande's Swimming Blog)
    Mon Jun 8th, 2009

    SR Cir is in 4 days
    plan to rest till the meet gets here

    I've trained every day for the last 14 days

    weighed 216


    TODAYS SWIM PRACTICE

    LCM & scy
    6:30 - 8:00
    Whitney Coached
    TSC main pool & diving well
    swam with chris, larry, brad, nate, ned, tyler todd, & a UT swimmer who has early class

    Warm Up LCM
    4 rounds of
    200 fr
    100 k went 1:31 on 4th round
    50 drill 50 swim

    Main Set LCM

    4 x 100 on 1:20
    3 x 100 on 1:15 missed
    & switched lanes
    1 x 100 on 1:25
    2 x 100 on 1:20
    1 x 100 on 1:15

    assigned 400 IM dr sw
    did: missed most

    LCM next round was pull
    4 x 100 on 1:25
    3 x 100 on 1:20

    moved from main pool to diving well

    SCY
    3 x 100 on 1:15
    2 x 100 on 1:10
    1 x 100 on 1:05

    assigned 400 im drill swim
    did skipped it

    SCY flutter kicking with a board NO FINS
    4 x 100 on 1:35
    3 x 100 on 1:30
    2 x 100 on 1:25
    1 x 100 on 1:20

    50 easy and out

    ~ ~ ~ ~

    today Todd Bartee made this LCM pull set
    4 x 100 on 1:20
    3 x 100 on 1:15
    2 x 100 on 1:10
    1 x 100 on 1:05
    Impressive


    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    4 Days away
    Austin, TX

    Events Entered:
    FRI
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    SAT
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    SUN
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


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

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Swim Workouts