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  1. 6/23 SCY 5:30am

    by , June 23rd, 2009 at 07:52 AM (FREEDom)
    Swam at YFC with the masters group there. I wanted to check it out since we have a few teammates who swim there, and check their water temp. Jeff coached. Swam with Carl.

    Water temp was 80F. Nice! Air temp 86F at 5:30am according to my car. Muggy already.

    300 swim
    200 kick

    8 x 75 KDS

    Pull set
    2 x 200 on 2:45
    4 x 100 on 1:25
    8 x 50 on :45
    easy 50

    Swim set
    1 x 200 on 2:40
    2 x 100 on 1:20
    4 x 50 on :40

    10 x 25 on :30 IM order
    did fly for breast, fly on last two

    Warm down, which was mostly about loosening up my jaw.

    Nice group. Will try to make it there again, especially since the water was nice.
    Categories
    Swim Workouts
  2. Monday Swim

    by , June 22nd, 2009 at 11:08 PM (Swimming, Life, and Other Stuff!)
    I felt rested and refreshed during my solo swim today at La Fitness. I'm going to start gearing more towards 1500 training for nats.

    --1,200 Swim (build speed each 200)
    --2 X 500 on 8:00 interval
    --4 X 100 with Finis hand placement paddles/work on evf. 15 seconds rest each 100.
    --8 X 125 on 2:15 (swim strong concentrate on turns)
    --3 X 100 IM (Stretch out and decrease speed each rep)
    3,900 SCM

    I've got 4 more days of summer school.....then summer break really starts!
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  3. Las Vegas Masters LCM Meet

    by , June 22nd, 2009 at 07:28 PM (A comfort swimmer's guide to easy swimming)
    June 20, 2009

    Didn't drink or stay out too late last night but did a lot of walking. Legs may feel it today.

    I entered the 50 fly, 100 back, 50 free, and 50 back. Also swam 2 relays with my THT teammates.

    Warm up consisted of about 1000 m of swimming kicking and drills with a few short, fast 25's off the blocks thrown in.

    50 Fly: went 35.12. Really died an the last 10-15 meters or so. I need to spend a little more time swimming distances longer than 25's.

    100 back: Went 1:23.48. This was an awesome swim!! I had a great start with about 12 sdk's before breaking out. I felt smooth and relaxed the whole way and finished feeling like I could have just kept on going at that speed. I probably should have pushed it a bit harder. My time was about a second slower than my best for this event.

    50 free: Went 31.83. about a second slower than my best for this distance.

    50 back: Went 37.68. About half a second slower than my best. again a swim that felt really good and smooth but not as relaxed as the 100.


    I was very pleased with my times. All were faster than I swam last year at this meet so I know I'm in better shape than I was last year at this time. I'm hoping I see even more improvement at Indy.
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  4. Leaving for Las Vegas after workout

    by , June 22nd, 2009 at 07:15 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    200 swim free
    200 kick choice
    200 pull (no buoy)

    8x50 w/10 sec. rest, alt. drill/build by 25: go 2x through, one of each stroke

    100 easy choice

    swim 12x25 choice in sets of 3: #1, first 12.5 fast, rest easy; #2, last 12.5 fast, rest easy; #3, all easy

    200 easy choice

    1600 meters

    Will swim the Las Vegas Masters LCM meet tomorrow.
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  5. The Countdown

    by , June 22nd, 2009 at 07:14 PM (Elise's Fitness Fun)
    Just 5.5 weeks until I swim at Nationals. That gives me 4 more weeks of hard training. Hard training is all relative as many would think that my workouts are quite a joke. Nonetheless, they are hard for me and I guess that is what matters in the end.

    The last two weeks have worn me out physically and mentally, so I decided to take a two-day very passive rest. After years of overtraining doing tris, I've come to recognize the signs like the back of my hand. Even though what I am doing is not overtraining for most, it can be for me. What also matters is stress outside the pool. Yesterday, I woke up feeling like I had been hit by a truck. Also, my allergies have been kicked up and I've been snappy! These are all signs that it is time for me to rest, rest, rest. I plan to hit the pool tomorrow morning and hope I feel like dynamite!

    I've always noticed that I don't realize how tired I am until I have time to rest. I recall when I was training for sprint triathlons, I never rested and was constantly fueled by adrenaline and endorphins. It seemed like the endorphins and adrenaline masked just how tired I was. It's probably almost the same feeling as being pumped up on amphetamines -you feel like you can go, go, go, but in reality, your body is exhausted.

    What is really interesting is that I see articles about this type of thing all the time in triathlon magazines and on triathlon websites. Interestingly enough, these articles are often written by former triathletes that are long removed from the sport and have regained a sense of objectivity. On the other hand, many folks that do triathlons do quite well and are able to keep a healthy perspective. If one is truly an adrenaline junkie though (like me) tris and the training for it can become quite addictive. Next thing you know, you start thinking that 100 miles of biking a week in addition to 30 miles of running is not enough to prepare for a sprint tri.

    Oh well, enough rambling for today. I guess I'm just looking for a way to justify my rest.
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  6. I have decided to try out some of the workouts from here.

    Today I grabbed Kristilynn's and magnified it to 24 so I could see it without my glasses. I did a modified version being sure to get over 3000 yards.

    500 warm up
    5 x 100 kick W fins @ 1:30
    8 x 50 @ 55 25 heads up/25 swim (I think this helped me with catch and release)
    4 x 25 sprint @ :30
    5 x 100 kick w/fins @ 1:30 (basically nonstop for me)
    4 x 50 @ 55 choice drill/swim
    4 x 25 sprint @ :30
    3 x 100 @ 1:30
    300 cool down
    3000 yds.

    Going back to the pool tomorrow to do 3000 yds more of some other work out.
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  7. Jam-Finger

    by , June 22nd, 2009 at 06:59 PM (The Labours of SwimStud)
    No not a remake of a great soul classic but rather what happens on a fast 25 time from to time.

    3 x 100

    200 K fins

    1 x 200 FR
    2 x 100 FR
    4 x 50 FR
    8 x 25 FR

    200 K fins
    1 x 200 IM
    2 x 100 IM
    4 x 50 IMO (broken 200)
    8 x 25 IMO

    200 K

    1 x 200 Pull
    2 x 100 FR Paddles
    4 x 50 FR Snorkel
    8 x 25 FR MOD/FAST

    4 x 50 EZ

    Lifted today, did 3 x 10 pull ups but my arm hurts so I didn't do chins

    Updated June 22nd, 2009 at 09:04 PM by SwimStud

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  8. Back at it, Monday, June 22

    by , June 22nd, 2009 at 04:46 PM (The FAF AFAP Digest)
    Run:

    Went for a 4 mile run around noon while my kid was in swim practice. Lordy, it's hot out. (melting emoticon).

    Weights/Dryland:

    Decided to take Q's advice and re-start the weights a bit lighter this time.

    10 minute warm up on bike

    bench press on Hammer machine, 70 x 3 x 10
    standing lat pull down, 130 x 3 x 10
    overhead tricep press, 30 x 2 x 12
    goblet squat, 45 x 3 x 15
    back extensions, 2 x 25 w/10 lb weight
    incline crunches, 3 x 25 w/med ball
    decline crunches, 2 x 25
    dead bug on bosu, 1 x 25
    bird dog on bosu, 1 x 25
    held the plank, 2 x 1:00

    10 minutes stretching

    I'd like to re-start push ups and pull ups, but I don't want my right thumb/wrist area to start bothering me again. And I'm wondering why it's just my right wrist ...

    RC work:

    arm extensions (front, V, side), 3 x 2 x 15
    prone scapular scrunches w/3 lb weights and elevated feet, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    external rotators, 10 x 2 x 15, each arm

    I also knocked off most of my RC work during my 10 day taper when I eliminated weights. I think this was a big mistake. My shoulder bothered me most of the taper. So, I plan to continue the RC work when I re-taper for Nats. Or at least do it every other day.
  9. Mashpee 5k

    this is week #4 that i've maintained 35 thousand + yds. i am not feeling over worked or rundown and seem to be racing well.

    the water temp at john's pond for the 5k was 68... colder than it has ever been in the 10 years i've been swimming this event. a couple of folks seemed to have issue with the temperature and one person took a ride to the hospital for hypothermia. i think it is really important to train in the conditions that you expect to be racing in. many folks hadn't ventured outside their 80 degree pools before race day.

    i had my best overall finish (4th... 2nd male o/a). the women ruled the day taking the #1 and #2 spots!

    after the race we drove out to nauset beach. 5 ft waves and rough surf, but willie and i swam in the 54 degree ocean for a 20 minute "warm down"... willie got his goggles knocked off in the surf, and mine were knocked around my neck.

    yds for the week:
    sun 14 chesapeake bay 4.4 mi 7800 yds
    mon 15 hawks 2000 yds
    tue 16 race club 5200 masters 4000 9200 yds
    wed 17 rest day
    thu 18 race club 5000 masters 3700 8700 yds
    fri 19 rec swim 2500 yds
    sat 20 warm up 800 yds mashpee 5k
    nauset beach 1900 yds 8200 yds

    tot yds for the week 38,400

    Updated June 22nd, 2009 at 11:47 PM by chaos (clean up)

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  10. Sarasota Y Sharks Masters 5:30 Workout - 6/23/09 -LCM

    by , June 22nd, 2009 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 150 free 3:00
    4 X 50 Kick 1:15
    4 X 100 free 1:45
    4 X 50 kick 1:15
    2 X 100 stroke 2:30


    Let's swim some fast 200's free:
    1 X 100 easy 2:00
    1 X 200 fast 4:00
    1 X 100 easy 2:00
    2 X 200 fast 4:00
    1 X 100 easy 2:00
    3 X 200 fast 4:00
    1 X 100 easy 2:00
    4 X 200 fast 4:00

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  11. Mon Jun 22nd, 2009, 200 scy kick in 2:23

    by , June 22nd, 2009 at 12:22 PM (Ande's Swimming Blog)
    Mon Jun 22nd, 2009

    weighed 214

    PR46 - FINA Executive Meeting / Swimsuits


    TODAYS SWIM PRACTICE

    LCM & scy
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with larry, nate, brad, & Dan Nyaradi

    Warm Up LCM
    400 done 300 fr 100 im
    300 done 200 fr 100 im
    200 done 100 k 100 im k
    100 done 100 IM

    Main SET LCM

    4 rounds of (2 x 100 IM turn around in middle of pool on 1:30, 2 x 50 on :50 IM order)

    500 done 50 fl, 100 bk, 150 br, 200 fr)

    500 done 200 fl, 150 bk, 100 br, 50 fr)

    SCY moved to diving well

    500 done 50 fl, 100 bk, 150 br, 200 fr)

    500 done 200 fl, 150 bk, 100 br, 50 fr)

    20 x 50 k done 4 x 50 on :40, 1 easy
    flutter kicked first 4, barely missed the :40 interval
    switched to fly kick no board on rest.
    Round #4, did 200 k for time
    went 2:23

    50 easy

    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    26 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


    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Swim Workouts
  12. Sat June 20 & Sun June 21, 2009

    by , June 22nd, 2009 at 11:45 AM (Ande's Swimming Blog)
    Sat June 20 & Sun June 21, 2009

    Swim center had a meet, no Longhorn masters practice this weekend so I trained with
    Weiss & Weiss at Rollingwood Pool
    8:30 - 10:00
    swam with Jimmy Bynum, Jane Schweppe, & Katie

    did between 3k & 4k each practice
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  13. 6/22 LCM 5:30am

    by , June 22nd, 2009 at 08:20 AM (FREEDom)
    4/28 SCY Swam with Lisa W, and next to Eduardo, Big Mike, and Lisa C.

    Water temp was 85+. Air temp was 82F(!) according to my car when I was driving up at 5:20am, so it's been hot lately. Everyone is complaining. The chillers are not keeping up. I saw the AD on deck after our practice, and let her know, said they'll check things out.

    This a distance/aerobic workout. I first remember doing this workout several years ago while traveling in Nashville and swam some with the NAC masters. I try to do this workout or some variations a couple of times a season. The warm water made it a bit of a slog, especially the longer swims.

    Warm up [600/600]
    600 warm up

    Set 1 [2800/3400]
    800 on 12:00
    200 kick w/ fins
    600 on 9:00
    200 kick w/ fins
    400 on 6:00
    200 kick w/ fins
    200 on 3:00
    200 kick w/ fins

    Set 2 [600/4000]
    12 x 50 on 1:00 easy/build/fast

    warm down [200/4200]
    200 easy

    Eduardo was pulling me through on this... went 5:18 on the 4 and 2:32 on the 2, which I was pretty pleased with in warm water. I definitely would not have swam that fast without Eduardo and the others. Glad to get it in. I would have bagged it and done a bunch of 50s, but everyone else was up for it. I guess they're more hard core than me.
    Categories
    Swim Workouts
  14. Monday 6/22 - Mop up day

    by , June 22nd, 2009 at 07:37 AM (Mixing it up this year)
    I was tired and didn't want to get up this morning but I went anyway. Even with the good warmups and warmdowns yesterday I still needed alittle something extra. Also had to adjust the workout I wanted to do due to the position of our clock due to the meet this weekend. Couldn't see it from mid or end of pool.

    400 Free EZ
    200 Free kick every 3rd 25 sprint
    400 Free every 3rd 25 breast scull drill

    1500 Free w/paddles and bouy went 23:27 started out slow but brought it home nicely
    500 Free EZ

    200 Free kick w/fins
    300 Free w/fins loosen the shoulders
    300 Free kick w/fins
    100 Back w/fins
    100 Free w/fins

    Total 4000 meters
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  15. Sunday 6/21 - Much better day at the meet

    by , June 21st, 2009 at 07:00 PM (Mixing it up this year)
    Today I felt much better at the meet. My head was back into the race and I have 2 swimmers who qualified for State Championships!

    My results today were great 2 personal bests.

    started with:
    5x200 SCY #1 Free EZ, #2 Back, #3 Drill, #4 Build Free, #5 Free EZ
    100m Back - 1:33.21
    200 SCY Free EZ

    4x200 SCY Free Build
    400m Free - 5:49.72
    400 SCY Free

    Total of 500 meters and 2400 yards

    The additional yardage really helped and I had the timing right on my warm ups and warm downs.

    My 2 swimmers did great this weekend, both are going to state Sandra(10) makes every event she swam in her 2 meets, McKaylin made her first 2 events 200 Back and 800 Free.

    Updated November 26th, 2009 at 05:36 PM by Donna

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  16. Analysis and Experimentation

    Analysis:

    The local USMS meets in my area all have the same format, Friday night is the 400 IM and the 1500/1650 and the rest of the events are Saturday. You are allowed to enter both events Friday and are limited to 5 events Saturday.

    If you enter the 400 IM, 1500/1650, 200 back, 200 breast, 200 fly, 200 IM and the 100 IM (if short course), you can get official times for every event in a single meet by submitting 11 split requests.

    Experimentation:

    My next taper meet will be in October. This gives me about 1.5-2 months to experiment with things that might get me hurt, or hurt my performance.

    I need to find out the volume of work my shoulders can comfortably handle. To do this, my training intensity and yardage needs to be ramped up, and I need to keep better track of what I am doing in my workouts. I already keep good track of my yardage and what the major accomplishments were in practice, but I think that won't be enough if I have to go back and analyze when I crossed a threshold with my shoulders. I have done well in the past keeping a food diary at the kitchen table for tracking everything I eat, so I will do the same for workouts. This might result in me actually knowing my typical stroke count and my times through out entire sets. Maybe.

    Experiementation in the pool is what is most likely to result in injury.

    I will be experiementing with dry lands, but my weight routine will not change drastically before October. I will try adding drylands with heavy core work on non-lifting days, and I will make RC stretch cord work a regular part of my daily routine.

    The current blog popular topic, diet. This is where I expect to make some mistakes and hurt my performance in the pool and moreso in the weight room.

    A few weeks ago, I tried a "slow carb" diet, and lost some body fat while gaining muscle. The reason I only did it for a week was that it is boring as ****. The diet is very simple, you just replace white carbs (bread, pasta, potato, sugar, etc) with beans, lentils, chickpeas and the like. Essentially, all you are trying to do is convince your body that you are usually full, and you don't need to be in fat storage mode. In theory, doing this would result in a lower bodyfat percentage than somone who fasted between binges but ate the exact same caloric intake, assuming you eat 3-5 meals a day that all included fiber rich, slow to digest beans, lentils and chickpeas.

    On top of being boring, I upped my workouts from 6 to 10 during that week. I have a theory about which played a bigger factor

    If I make a mistake with diet, and my calories drop as a result, that will effect my performance in the weight room. Increased strength requires increased muscle mass, but increasing muscle mass while loosing weight is not realistic. Hopefully with a more detailed log of my swimming, I will be able to see the subtleies that might be related to diet.

    I also got some new toys to play with during solo practice. If I find that they are effective, I will share.
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  17. OW 5k Saturday/Party/Recovery Swim Sunday :)

    by , June 21st, 2009 at 02:53 PM (Swimming, Life, and Other Stuff!)
    Saturday 3 of us traveled up to Huntington, Indiana to swim the 5K in Lake Clare. (it's a big gravel pit) It was sunny, very hot-92', humid, and windy. The race was scheduled to start at 1:45 (swimmer mtg. at 1:30)
    I guess the AG mile races were running slow and our race didn't start till 3:05.
    The longer I had to wait the more reasons I could think why I should not swim. I also kept eating all kinds of assorted stuff (power bars, water, endurox, gel blocks, grapes, bagel pieces= STUPID STUFF!)
    Anyways the race finally started, four 1,250 meter laps of the pit. The 1st lap was ragged, but in true bobinator form I got faster each lap(felt better each lap too!)
    My time was either 1:27 or 1:29. One guy told me there was a 5 minute delay before the girl's start, another told me a 3 minute delay so I really won't know till the results are posted. (we had to hop in the car immediately after our driver finished cause he was running late for his daughters dance recital )
    I pretty much felt normal after the swim. I wasn't really tired when I was done. I wore a dolphin "Uglies" suit. The meet was a USA swim meet so I figured my bs point zero wouldn't be kosher. I am going to work on 1,000 repeats and longer intervals and maybe have a "Big Shoulder's" I can be proud of this year.
    Once I got home I cleaned up and headed over to a fellow NASTI Swimmer's home for a fantastic birthday party. This woman is the best cook I know in the whole-wide-world! It was a great party and a nice re-fueling mecca for a hungry ow swimmer.

    This morning I ambled my way to the pool and did more socializing than swimming. That's okay....I think a well-rounded master's swimmer needs to put in an = amount of yardage with their mouth's as well as their shoulder's. I managed 2,300 of assorted drills, kick, and slow swimming. It felt good.
    Happy Father's Day to all you Dad's!
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  18. Suit Problem, Sunday, June 21

    by , June 21st, 2009 at 02:14 PM (The FAF AFAP Digest)
    50 back: N/S
    100 back: N/S
    50 fly: 30.75

    Things did not go as planned today. Just how it goes in sport, I guess; it was one of those sh*t happens days.

    Felt good during warm up. I found out, however, that there would not be electronic timing pads installed at the far end of the pool where the 50s took off. This meant two things: 50 backstroke starts on a slippery wall and no split requests. I was going for a fast 50 back, so had also considered getting a split request in the 100 if I needed one event to "warm up" and get the cobwebs out (often the case for me).

    After warm up, I put the new tech suit on. I was trying the LZR out only in the 50 back today, to get one swim in it before Indy. Unfortunately, two or three heats before the 50 back, the zipper just exploded in two places. Imspoiled gallantly tried to fix the zipper, but to no avail. So I couldn't swim the 50 back. And, frankly, I was too upset and pissed off to swim the 100 back (my next event), especially since I couldn't get a split. I did swim a rather half hearted 50 fly in lane 8 and felt sluggish (probably from sitting around for so long without racing). Had a terrible breakout, confirmed by Hulk, but still swam my best time of 30.75.

    Leads me to believe I would have swum a fast 50 back ... Oh well, there's always next time.
    I'm just frustrated at the moment because I did rest for 10 days for the meet. Tapering is a huge commitment for me, and very hard to effectuate. So I feel that I wasted the taper and wasted training time. I fully realize this happens all the time, and I've certainly been sick prior to taper meets, etc. I'm sure I'll shake it off and be over it tomorrow; I'm just disappointed at this moment.

    I also hope I can get a refund on my suit. I will be sending out an email today. This is the obvious reason why FINA should permit B70s. It's ridiculous to have to rely on fragile suits with frequently faulty zippers. I'm hopeful it will be back on the list tomorrow.

    Here's a chuckle: A couple people suggested I swim a 50 back time trial.

    Lesson from this meet: Don't ever rest for LC meets where you're swimming/targeting 50s without confirming that there will be electronic timing at both ends of the pool. I won't make this mistake again. It just had never occurred to me that there wouldn't be ... (Would have been no big deal had I not rested.)

    Now, I have friends coming over for dinner tonight. I fully plan to drink more than one glass of wine. I might even eat potato chips late at night.

    Updated June 21st, 2009 at 05:12 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  19. 6//20 SCY 7AM

    by , June 21st, 2009 at 09:00 AM (FREEDom)
    First workout since Tuesday. I was traveling on business, so work got in the way. I had contacted Scott in Jacksonville to get a workout in on Thursday evening, but my meeting ran late, and could not make it. I was disappointed I could not work out with Scott. He's been swimming great, and wanted to try to draft off him ;-)

    Swam early on my own since I have to travel again this weekend down to Boca Raton to help my daughter move in her new apartment. Mark's most excellent Florida tour this week! Tampa > Fort Lauderdale > Miami > Jacksonville > Tampa > Boca Raton. How did I miss Disney?

    Swam with George.
    Water temp was warm again, 84+
    Weighed 182

    warm up [1000/1000]
    2 x 200 swim
    2 x 100 kick
    2 x 200 pull w/ snorkel

    set 1 [1700/2700]
    3 x 150 on 2:15
    3 x 150 on 2:05
    3 x 150 on 1:55
    5 x 50 on :45, tight desc 1 > 4, hold 5
    50 easy

    set 2
    6 x { [450/3150]
    50 kick on 1:05
    25 kick on :30 FAST
    }

    set 3
    4 x { choice [850/4000]
    100 on 1:45
    2 x 50 on 1:00 FAST
    }
    50 easy

    set 4 [300/4300]
    6 x 25 on :30
    6 x 25 on :25
    w/ snorkel

    warm down [200/4500]
    200 easy

    I felt like I had not swam in 3 days. Every joint hurt -- knees, hips, shoulders, which is typical for me if I take some out of the water, my joints tend to ache. Could not really go after it... just have to slog through a workout or two, then I'll get some feel back.
    Categories
    Swim Workouts
  20. Saturday 6/20 - meet day

    by , June 20th, 2009 at 07:52 PM (Mixing it up this year)
    Not a great meet but I am glad I did it. This reminded me I need to practice racing more often.

    I split my warmup between the LC and SC pools just to avoid the crowds and fast kids.

    went:
    500 LCM warmup
    500 SCY warmup
    200 IM 3:15.84 not particularly good
    200 SCY warmdown/up
    100 Free 1:15.18 about what I figured I would do and I was shocked to win my heat
    400 SCY warmdown
    200 SCY warmup
    200 Back 3:16.97 not good at all but had no energy at all
    200 SCY warmdown

    1500 Yards and 1000 meters
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