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  1. Sheer Torture, Tuesday, Dec. 30

    by , December 30th, 2008 at 04:17 PM (The FAF AFAP Digest)
    As expected, I was sore from the 3 hours of swimming and weights yesterday afternoon. Still, I tried to persevere through the last hard workout of my own "hell" week. Picked a set of Chris Stevenson's. It was sheer torture, I'm dead, and my legs were burning during the whole workout. No idea how he does sets like this on a regular basis ...

    Warm up:

    700 variety swim/kick/drill

    10 x 25 fly spin drill w/MF
    1-5: 2 kicks on each side (tummy, left, back, right)
    6-10: 4 kicks on each side

    4 x 75 free @ 1:30
    (just to get heart rate up a bit)

    Torture Set:

    20 x 100 @ 2:00

    done as:
    5 x (4 x 100)
    #1 fast kick
    #2 drill
    #3 fast swim
    #4 easy swim

    IM order, followed by IM
    did all the fast ones with fins

    Went:

    100 fly kick (w/board & MF): 58
    100 fly swim: 1:01
    100 back kick 1:02
    100 back swim: 1:01.5ish
    100 flutter kick (w/board) 1:02 (didn't bother with a 100 BR kick)
    100 breast swim: 1:14
    100 flutter kick (w/board) 1:05
    (absolutely dead, legs burning, having a crying for mommy moment)
    100 free swim: 57
    (cruised the first 50 a bit too much, but I was traumatized)
    100 fly kick (on back w/ MF) (cramped, but kicked through it): 58
    100 IM swim: 1:01.5

    200 C/D

    Total: 3450

    No sense doing anymore after that set. Just sat in the hottub and vegged. Thanks to all the bloggers from whom I shamelessly stole workouts all week! You're all the best.

    ____________________________________

    Driving to Pittsburgh tonight to see fam and friends for New Years. Missing my team swim in the New Year practice, but I'm too tired to do it anyway! Hope to swim with Jim Thornton at the Sewickley Y. Planning an easy recovery swim and a day off on New Years.

    Updated December 30th, 2008 at 11:01 PM by The Fortress

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  2. Tuesday Dec 30th, 2008

    by , December 30th, 2008 at 12:23 PM (Ande's Swimming Blog)
    Tuesday Dec 30th, 2008

    will blog this practice later today at:
    http://andesswimmingblog.blogspot.com

    Have you heard
    I Resolve / The New Year’s Resolution Song
    Play it for the one you love
    close to midnight tomorrow
    http://tinyurl.com/Iresolve

    ~ ~ ~ ~ ~

    As I left practice today, UT Men were doing

    Dist / Mid dist
    5 x 100 on 1:30 hold 500 pace
    which means 50 - 52
    100 easy 2:00
    4 x 100 on 1:25 hold 500 pace
    100 easy on 2:00
    3 x 100 on 1:20 hold 500 pace
    100 easy on 2:00
    2 x 100 on 1:15 hold 500 pace
    100 easy on 2:00
    100 fast on 1:10
    100 easy on 2:00

    sprinters were in the diving well
    not sure what they did

    Stroke Swimmers
    there were 7 lanes of stroke swimmers
    they stretched a stretch cord across the middle of the pool and had to SDK under it off each wall

    8 x 100 on 2:00
    75 stroke SDK under the stretch cord off each wall
    Frees on :45,
    BK & FL on :50,
    25 SDK FAST underwater the whole way, no breath

    ~ ~ ~ ~ ~


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool
    swam with Todd Bartee, Amy Brandon and Ned
    beside Larry, Paul, brad and a guest from Penn

    warm up
    4 x (150, 100, 50) missed first round

    20 x 25
    4 on 20
    1 easy

    10 x 50
    4 on 35
    1 easy

    5 x 100
    4 on 1:05
    1 easy

    assigned 800
    did 8 x 50
    odds fr 5 SDKs off each wall
    evens k held under 34

    3 x 200 on 2:10
    went 2:05 on #1
    missed the 3rd one by 5 sec
    let a few people pass me

    200 easy

    3 x 100 on 1:05

    100 easy

    3 x 50 on :32

    50 easy

    25 SDK fast
    training suit
    roll start
    Amy timed
    went 11.1


    50 easy

    Updated December 30th, 2008 at 01:14 PM by ande

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    Swim Workouts
  3. Tuesday - 12/30 Ouch

    by , December 30th, 2008 at 08:35 AM (Mixing it up this year)
    This was a tough workout with some good and some not so good efforts. As usual the back half is better than the first half. It just takes me a while to get the joints moving in the morning especially on the breast stroke kick. My knees take atleast a 200 warm up just by themselves.

    8x50 @ :55 Free

    100 Free for time 1:15 not good

    8x50 @ :45 Free had to work just to make the interval

    100 Fly with fins for time 1:16 not bad for me

    8x50 @ :40 Free with fins held :38's
    500 Fly broken on :20 Rest as 1,2,3,4,1,2,3,1,2,1

    100 Back for time 1:32 was not too bad

    500 Back broken on :20 Rest as 1,2,3,4,1,2,3,1,2,1

    100 Breast for time 1:44 was ok considering I needed a longer knee warmup

    8x100 @ 2:00 Breast with paddles held 1:52 on first 4 and 1:50 on last 4
    500 Free pull with paddles and bouy
    100 EZ

    Total 4000 yards

    Should finish off the year just shy of 900 miles.
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  4. More Three-a-day heroics!

    by , December 29th, 2008 at 07:50 PM (The Labours of SwimStud)
    Well I got back into the water this morning at 7am and pounded out 3000 grueling yards! It went something like this:
    500FR (I went a few seconds slower than normal I think it was the Christmas Pudding).
    5 x
    100 K no fin & board.
    100 Drill-I used my Finis Snorke
    l http://us.st12.yimg.com/us.st.yimg.c..._2035_82116962
    Snorkel is new and I am adjusting to it. Someone told me I swim with my head too low...
    Then:
    10 x 50 black liners (mid pool) 1:00
    5 x 100 neg split on 2:00 I went 1:25 then held 1:30's picking up the back half.

    10 x 25 on :30 fast
    250 EZ Fins and more snorkel

    Part 2 at 1:30:
    Did 1200 broken into about 40% snorkel and 40% kicking, and 20% DPS. I really love my extra 1200 "feel and drill" sessions!

    At 3:00 I ran 1.25 miles and then lifted in the gym for about 45 minutes...topped off with a sauna.

    Weight Details per request:
    All Nautilus
    Leg press/calf press super-sets:
    4 x 15 200lb. I never put weight down until 4 sets are done.
    Leg Ext:
    4 x 12 reps at 50lb: Up...1/2 down...back up..."one rep"
    Leg Curl: 4 x 12 on about 35lb focus on using just hams not hips.
    Adduction/Abduction: 4 x 15 of both 95 on Adduct; 80 on Abduct.
    Chest Press: 4 x 12 about 90lb alternate hand grips.
    Pull Downs : 4 x 15 80lb 2 Hands max-wide hands, 2 hands shoulder width.
    Pullovers: 4 x 15 on about 55lb focus abs, tris and lats.
    Crunch Machine:
    4 x 15 on about 40, work abs not arms...

    Updated December 29th, 2008 at 11:48 PM by SwimStud

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  5. Sleep is Amazing! Monday, Dec. 29

    by , December 29th, 2008 at 07:26 PM (The FAF AFAP Digest)
    With my kids away, I've been catching up on sleep and it is fabulous! I've been getting 8-9 hours the last few nights. Makes a huge difference. Didn't even feel too bad this am after yesterday's workout (which I confess is the most yardage I've ever done as a master, lol). So I headed back to the pool and gym for more torture. Borrowed a couple sets from Ande again today.

    SCY, solo:

    Warm up:

    700 variety swim/kick/drill

    5 x 100 single arm fly drill @ 1:45

    50 EZ

    Aerobic Set:
    (from Ande)

    6 x 150 @ 2:30
    25 fly, 50 back, 75 breast

    Main Sets/Speedwork:

    6 x 100 under/overs @ 2:00 with fins
    fast under/easy over (went around 1:14s or so)

    50 EZ

    20 x 50 speed "variables" @ 1:00 (50 EZ after 10)

    #1-10 dolphin kick with board
    #11-20 backstroke

    done like this:

    1,6) 12.5 FAST 37.5 easy
    2,7) 25.0 FAST 25.0 easy
    3,8) 37.5 FAST 12.5 easy
    4,9) 50.0 FAST 00.0 easy
    5,10) 50.00 easy 00.0 fast

    100 EZ

    3 x (4 x 25 AFAP + 25 easy)
    no interval, max rest
    3 fly/3 breast/3 free

    100 EZ

    Total: 4650

    Ate an energy bar and headed to the gym. Did weights/RC/core for an hour. Little bit of a twinge in my left lower back. Same place I strained it doing power yoga early in the summer. Didn't do any deadlifts, sit ups on the incline bench or twisty things. Looking forward to sleeping in again!

    __________________________

    Meets?

    I'm also having a bout of meet schizophrenia. Can't decide which meets to swim in or rest for. None seem quite right, and all have order of events issues (naturally). I'm still leaning toward going to Auburn and resting for it, although it will coincide with the hated AF. (Sorry, Quick. ). I could rest for Zones, but I really hate the order of events and will be swimming relays. I'm also cross about the Albatross Meet, our ONLY local SCM meet, because, as reported by Hulk, it is the same weekend as age group JOs, which my kid will be swimming in. Rob has also tempted me with a SCM meet in Flushing NY in early May in a fast pool. So I may rest a week for Zones and then keep resting for that meet. We'll see. I'm not usually so wretchedly undecided about meets. Just going to send in my entry form for Auburn if I can only figure out what events to swim ...

    I did send in my USA Swimming registration for 2009. Intend to swim the 200 back at the Jan. Open -- my first ever as a master. Also toying with the idea of swimming in the Sunbelt Champs in Charlotte, NC the end of January. May have a free weekend, but it's a 7 hour drive. Might just do a couple more events in the Jan. Open instead.

    Updated December 29th, 2008 at 09:34 PM by The Fortress

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  6. Spinning only today

    by , December 29th, 2008 at 06:47 PM (A comfort swimmer's guide to easy swimming)
    Did about 45 minutes of spinning at the gym during lunch hour.

    Pool reopens one week from today.
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  7. Open Water Season A' Comin'

    by , December 29th, 2008 at 01:25 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    It has been a couple days since last I vlogged. Thanks to Jim Matysek's suggestions, I now know sort of how to make preview stills of my vlogs appear on the vlog site proper, and I suspect you will find this as exciting as I do, which is to say multiple exclamation points exciting!!!!!!!!

    For regular posters on the threads, I did one version of the photo calendar montage set to music, but was unable to upload this, and thus am redoing it. I can no longer call it a USMS calendar. The main reasons here are A) USMS is a registered trademark upon which the likes of me, like the rattlesnake on some currency, have been advised "not to tread", and B) it is no longer a calendar.

    Stay tuned for what it is, though I am not quite sure myself yet what this is.

    I also plan to post a new vlog soon that might up viewership slightly by adding a visually stimulating guest to the site. But the time for this has not yet come.

    These are just two of the many reasons to stay tuned!

    In the meantime, I do not want my 3 or 4 regular vlog viewers to forget who I am. Thus I am now presenting another film on open water swimming to whet your appetite for the cold wet season to come!

    A short explanatory preamble: last September, I traveled with my friends Jocelyn Smith (one of the comely scissorers in Captain's Plunge, the scroffulous version) and Jeremy Cornman (a former Sea Isle City lifeguard and extraordinarily talented amateur triathlete who I can nevertheless beat at distance swimming) to the Jersey Shore. We were supposed to do an open water event at Cape May, but we got there at midnight, and registration was a 6 a.m., and we decided to sleep instead of paying the $30 to freeze.

    The next day, I decided to create my own open water swimming event in Ocean City. It was the day before the 56th Birthday of me and my twin brother John. The event, which is now going to be held on an annual basis, is knows at the Pre-Birthday Open Rough Water Shark and Snapper Blue 2-Mile Swim.

    If you would like to pre-register for next year, send me $29.00 and I will have my lawyer draw up an ironclad waiver form for you to sign and notarize. This will include, but not be limited by, the truncation of assorted appendages and other body parts by razor sharp, recursive teeth.

    On this note, I present for your viewing pleasure: Sunk.


    BORKED
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  8. Kirsty Coventry trained with us today

    by , December 29th, 2008 at 11:45 AM (Ande's Swimming Blog)
    Monday Dec 29th, 2008

    Weighed 215 after practice

    ~ ~ ~ ~ ~

    As I left practice today, I spoke with Eddie Reese, UT Men were doing

    20 x 50 FLY on :35
    The goal was to make as many as they could
    if you miss you sit one out then resume going up 5 sec on the interval
    Eddie said "The faster you go the more rest you get"
    Jackson Wilcox held 26's & 27's looked relaxed and smooth, made them all
    Garrett Weber Gale made 10
    Glad I didn't do that set.

    ~ ~ ~ ~ ~


    Weights
    warm up set and training set
    lat press
    lat pull
    bench
    leg press

    will blog this practice later today at:
    http://andesswimmingblog.blogspot.com

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool
    swam with Mike Yoch, Todd Bartee, Mike Varozza
    beside Larry, Paul, Ned, Chris, and Kirsty Coventry trained with us because UT women and her coach Kim Brackin are in colorado springs.

    missed warm up

    6 x 150 on 2:00 done 100 IM 50 fr

    500 100 k 25 sw

    6 x 150 on 2:00

    500 easy

    6 x 150 on 2:15
    done 25 fl, 50 bk 75 br

    10 x 50 on 1:00
    1) 12.5 FAST 37.5 easy
    2) 25.0 FAST 25.0 easy
    3) 37.5 FAST 12.5 easy
    4) 50.0 FAST 00.0 easy
    5) 50.00 easy 00.0 fast

    on the 10th
    I rested 4 minutes then did

    50 bk fast
    training suit
    Whitney timed
    went 24.9

    50 easy
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  9. Monday - 12/29 sluggish day

    by , December 29th, 2008 at 08:27 AM (Mixing it up this year)
    Just did not have much energy or strength today.

    5x100 @ 1:40 Free
    500 Free with paddles and bouy went 7:09
    8x100 @ 1:35 Free held about 1:30
    2x500 @ 8:00 Free with paddles and bouy went 7:03 and 6:57
    8x25 @ 1:00 Free every 3rd FAST went :16 on the fast ones just could not crank it
    500 Free with paddles and bouy went 6:45 felt better on this one
    8x25 @ 1:00 Free kick every other fast
    200 fly kick with fins on back
    100 EZ

    Total 4000 yards
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  10. Sunday Dec 28th, 2008

    by , December 28th, 2008 at 06:51 PM (Ande's Swimming Blog)
    Sunday Dec 28th

    noon masters practice

    assigned 12 x 300
    did 10 of them

    details, results, and times at
    http://andesswimmingblog.blogspot.com

    highlights

    300 fr 75%

    300 fr 85%

    300 k on side with no board
    strong but not all out

    300 fast wearing a B70

    25 SDK fast for time

    Updated December 28th, 2008 at 07:23 PM by ande

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    Swim Workouts
  11. More Thievery, Sunday, Dec. 28

    by , December 28th, 2008 at 05:43 PM (The FAF AFAP Digest)
    This week may be a record for stealing sets/workouts from others. Today, I swiped and modified one of Paul Smith's recent sets from his thread in the Workout Section. Have to say, it was a challenge just to get through it as I am very sore from the weights/core work yesterday.

    Warm up:

    700 variety swim/kick/drill

    Hypoxic/CO2 Tolerance Kick Set:

    20 x 25 UW shooter on stomach with MF on :30
    extra 30 seconds rest after 10

    50 EZ

    Main Set:

    6 x (200 IM on 3:15 + 100 backstroke kick on 2:00)
    (IMs were smooth, kicks were good effort, drilled the fly on the IMs.)
    50 EZ

    6 x (100 back on 1:45 + 50 kick with board on 1:00)
    (used fins, descended backstroke from 1:15 to 1:01, reverse descended the kicks from fast to slow)
    50 EZ

    3 x (50 fly on 1:00 + 25 dolphin kick on back fast + 25 easy)
    (was too tired to do 3 more reps)

    200 C/D

    Total: 4550

    Updated December 28th, 2008 at 06:56 PM by The Fortress

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  12. SCY Nats!

    by , December 28th, 2008 at 12:10 PM (The Labours of SwimStud)
    Well I checked the QT's in swimmer magazine. It's always good to start finish the year off with a laugh!

    Yep, I checked the 35-39 year old age group times, and then began thinking about how else I can spend the money that I won't be using to travel to Clovis...

    Seriously, can we have three brackets, so that there would be some level of competition for me?:
    Tech Suit Div
    Brief/Jammer Div
    Average Fat Guy Div

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  13. Fat Man in the Water 12/26/08

    by , December 27th, 2008 at 10:50 PM (Fat Man back in the Pool)
    Mid-day workout group. They meet & swim around the lunch hour and some call themselves "the desperate housewives" group. There was no morning workout so this was the choice to swim today.

    First Colony Aquatic Center - Markel Coached

    200 Warm up
    7 x 50 Drill/Free on 1:05
    3 x 100 on 1:45 descend 1-3 1:20, 1:17, 1:16
    20 x 25 kick on :30 descend 1-4
    4 x 100 Free on 1:45 descend 1 - 4 1:17, 1:15, 1:16, 1:19
    100 easy
    300 pull breath 3 -5 - 7 -9 by 25
    3 x 50 All Out on 1:00 - not good
    100 easy

    2600 yards - need the ice pack on both shoulders this afternoon.


    12/27/08 - Well I admit it, I am a slug, second day of my winter vacation and the dogs did not wake us up until 7:30. Did not make morning practice. I will have to wait until Monday.
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  14. Saturday, Dec. 27

    by , December 27th, 2008 at 07:18 PM (The FAF AFAP Digest)
    75 minutes at the gym lifting weights and doing core. I'm definitely stronger than I was around Austin. Toying around with the idea of bumping it up to 3x a week. It would likely mean I'd have to cut out some cardio somewhere ... Or else do a 3rd shorter session.

    Afterward, hit the hot gym SCM pool (85 degrees). Did a set of Stud's creation, which I really liked. The workout was aerobic lite and technique based.

    Warm up:

    700 variety swim/kick/drill

    Main set:

    3 x through:

    8 x 25 fly on :45
    4 x 50 back on 1:00
    2 x 100 breast on 2:00
    1 x 200 free on 3:00 (done 100 free/100 flutter kick)
    extra minute after each round

    Worked on:

    Fly: Not lifting my head up as high. I could feel right away that this made by stroke flatter, but I think it will take awhile to make this change.

    Back: Worked on rotation and keeping my head back on SDKs and the breakout

    Breast: Worked on keeping my head down in a neutral postition.

    Free: Worked on kicking on my back for 2-3 SDKs off the wall before cork screwing over. Definitely seemed faster this way.

    100 C/D

    Total: 3200 meters
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  15. Saturday December 27th, 2008

    by , December 27th, 2008 at 03:27 PM (Ande's Swimming Blog)
    Saturday December 27th, 2008

    blogged todays work out at:
    http://andesswimmingblog.blogspot.com

    we did a main set I've never done before

    still working on:
    + SDKs,
    + skinny streamlines,
    + deeper harder pushoffs on turns, &
    + conditioning, habit, mental toughness, & breath control to take 5 - 7 SDKs on my last turn in races

    like michael phelps


    Still pondering my training from now till Mid Feb
    I'm still waffling between training for the
    200 IM, BK & FR or the
    50 FR & BK & 100 IM
    I also hope to lose 10 to 15 lbs
    weighed 213 at the end of practice today

    2009 meets

    January 17 - 19
    SCY New Year's Classic is
    21 days away

    Thu Mar 5 - Sat Mar 7
    SCY Texas Grand Prix is (no info yet)
    68 days away

    strength and speed training focus on
    50 fr, 50 bk, & 100 IM

    Rest 1 week for

    3/27/ - 3/29/09
    USMS South Central Zone Championships
    Southlake, North Dallas

    Strength and speed training

    Rest 2 weeks for

    5/7 - 5/10/09
    USMS 2009 Short Course National Championships
    Fresno, CA

    Thu June 11- Sun 14
    USS Senior Circuit Championships

    July 18 19
    2009 South Central LCM Zone Championships
    The Woodlands, TX
    LCM

    August 6 - 10
    2009 USMS Long Course Nationals
    Indianapolis, IN

    Updated December 27th, 2008 at 03:32 PM by ande

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  16. 2009 Goals

    by , December 27th, 2008 at 03:12 PM (The Labours of SwimStud)
    To break :28 on 50 FR

    Get under 1:02 on 100 FR

    OK that's going to be my focus up to zones...I'll also be looking to break a 2:50 SCY 200 BR but that is falling 2nd to the Free goals.

    Lost of fast 25, 75, and 125's right?

    Updated December 27th, 2008 at 03:18 PM by SwimStud

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  17. Saturday - 12/27 tough day

    by , December 27th, 2008 at 01:20 PM (Mixing it up this year)
    This was a tough one after yesterdays workout.
    3x100 @ 1:40 Free
    5x50 @ 1:05 Fly
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:30 Free
    5x50 @ 1:05 Fly
    5x50 @ 1:05 Back
    3x100 @ 1:40 Free kick with fins
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:30 Free with 6 beat kick
    5x50 @ 1:05 Fly
    5x50 @ 1:05 Back
    5x50 @ 1:05 Breast
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:40 Free kick with fins
    3x100 @ 1:30 Free
    3x100 @ 1:45 Free EZ

    Total 4500 yards

    I made every interval with time to spare but my arms are sore now.
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  18. I'm totally worn out!!!

    by , December 27th, 2008 at 01:06 PM (A comfort swimmer's guide to easy swimming)
    Swam with the Sawtooth masters group in Boise again.

    SCY

    Warmup
    1 x 300 swim
    6 x 50 free build on RI :10

    Main
    5 x 400 free on RI :30

    4 x 150 medley on RI :20 as
    #1 75 fly-25 back-25 breast-25 free
    #2 25 fly-75 back-25 breast-25 free
    #3 25 fly-25 back-75 breast-25 free
    #4 25 fly-25 back-25 breast-75 free

    4 x 75 medley on RI :15 as
    #1 fly/back/breast
    #2 free-fly-back
    #3 breast-free-fly
    #4 back breast-free

    4 x 150 kick on RI :15 as
    100 flutter kick/50 choice

    Cool down
    100 easy back/free

    4200 yards
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  19. Friday 12/26 - good day for a workout

    by , December 26th, 2008 at 06:35 PM (Mixing it up this year)
    Felt much better than I have in the past. I have one more day swimming at Mountain View Aquatic Center in Marietta GA. It has been a little crowded with lap swimmers but I just took one of the lanes next to the Stingrays team since there were 2 open lanes there.

    Here is today's workout to work off the fat from yesterday.
    10x50 @ :55 Free
    3x200 @ 3:00 Free with paddles held 2:50's
    10x50 @ :50 Free every 3rd Fly with paddles
    3x200 @ 4:00 Free every 3rd lap Fly with paddles
    10x50 @ :50 Free every other Fly with fins
    3x200 @ 4:00 Free every 3rd lap fly with fins
    10x50 @ :50 Free every 3rd FAST with paddles and fins held :30 on the fast ones
    8x25 @ 1:00 free kick held :26's
    8x50 @ 1:00 free 1/2 pull 1/2 kick
    100 EZ free

    Total 4500 yards

    Now my arms are sore but I know I got a good workout in. It's going to be tough waking up early on Monday morning to go swim again.
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  20. Friday, Dec. 26

    by , December 26th, 2008 at 05:01 PM (The FAF AFAP Digest)
    Back in the pool. Don't intend to take 4 consecutive days off again! Just felt OK, continued with some basic aerobic work.

    Warm up:

    700 variety swim/kick

    5 x 100 fly drill on 2:00

    Aerobic Set:
    (Stole this one from Ande's blog. Thanks Ande!)

    30 x 50:

    1 kick on 1:10 / 1 drill on 1:10 / 1 back on 1:10
    2 kick on 1:00 / 2 drill on 1:00 / 2 back on 1:00
    3 kick on 0:55 / 3 drill on 1:00 / 3 back on 0:55
    4 kick on 0:50 / 4 drill on 1:00 / 4 back on 0:50

    50 EZ

    Kick Set: Kick Mountain Redux

    1 x 50 on :45
    1 x 100 on 1:30
    1 x 150 on 2:05
    1 x 200 on 3:00
    1 x 300, 15 RI
    1 x 200 on 3:00
    1 x 150 on 2:05
    1 x 100 on 1:30
    1 x 50 on :45

    (all with MF, up the mountain with board, down dolphin kicking on back)

    100 EZ

    Total: 4150

    10 minutes in hotub
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