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  1. Sept. 26-27

    by , September 27th, 2013 at 08:25 PM (The FAF AFAP Digest)
    Thursday:

    Drylands, 40-45 min
    -- core/kettleball/RC+ scap ex


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise, 4 SDL, 4 fast hands @ 1:00
    50 EZ
    4 x 25 burst SDK + cruise from the blocks
    100 EZ

    3 x (25 AFAP fly from the blocks + 25 EZ)
    -- 11s
    100 EZ

    ascending rest set w/fins from HIT workout #3
    1 x 50 fast kick @ 100 pace @ 1:15 (flutter, 26 high)
    2 x 50 fast swim @ 100 pace @ 1:15 (breast, 30s)
    3 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 1:30 (back, 23 -- too fast)
    2 x 50 fast swim @ 100 pace @ 1:30 (back, 26s)
    4 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 2:00 (dolphin, 26 high)
    2 x 50 fast swim @ 100 pace @ 2:00 (fly, 25s)
    5 x 50 EZ @ 1:00/1:10/1:20

    8 x 25 w/parachute @ 1:00
    100 EZ

    Total: 3050


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

    I didn't think I'd get anything in yesterday, but managed a shortish dryland session. Experimented some with my new kettleball. Went to Pitt today. Note to self: Do not go to Pitt on Friday; the traffic home is appalling at 2:30 pm, though perhaps there was an accident. It took me an hour to get home and I had to turn around and go back to coach the 5:30 pm workout. I was pretty bushed today for my swim, but feel like I got in some real quality work. I now know the meaning of TGIF. TGIF.
  2. Friday 9/27/13

    Friday 9/27

    PM only SCY

    2x
    400 swim
    4x50 @ 1:00 kick/drill by 25
    8x25 @ :40 under H2O kick w/ fins

    100 EZ

    4x
    150 @ 1:40 AE (1:34, 1:35, 1:37, 1:37)
    150 @ 2:00 D1-4 (1:45, 1:43, 1:42, 1:40)
    150 @ 2:30 BEST AVG (1:30, 1:29, 1:29, 1:28)

    100 EZ

    3x
    100 @ 1:05 AE (1:02, 1:03, 1:05 <--- oops, pacing was off on this one :/ )
    100 @ 1:20 D1-3 (1:09, 1:08, 1:07)
    100 @ 1:40 BEST AVG (:57, :56, :56)

    200 EZ

    Total: 4700

    Couldn't finish the whole practice because I have recruits in town. What you see is what I did. I missed two additional rounds of the 100s and some 50s after that. At least I didn't have any issues with wake today, so I was able to get out after it on the best average. I was definitely feeling sore, however, from all the pull/paddle swimming yesterday.
    Categories
    Swim Workouts
  3. Friday, Sept 27, 2013 - Blah

    by , September 27th, 2013 at 04:05 PM (Trying to Train Smarter, Not Just Harder)
    Not motivated this morning - kids got out after 45 minutes (those who were going to FSPA) and Sela and Jen weren't there, so. . . . Got there late to boot

    100 warmup
    500 P
    500 K
    100 easy
    5 x 100 IM or stroke/free on 1:30 (that is just too damn hard at 5:30 in the morning)
    10 x 50 @ :45, 5 at 70%, 5 at 90%
    100 easy
    6 x 100 K @ 2:00
    200 easy
    Total: 3200

    Starting to get excited about the Orlando meet! Only two or three meets this year, then off to Europe this summer. I need a vacation so bad. . . .
    Categories
    Uncategorized
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/30/2013

    by , September 27th, 2013 at 03:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 -
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:10
    6 X 50 kick 1:05

    2 X 100 IM 1:45
    4 X 50 1:00
    Three rounds. Round 1 50's fly, round 2 back, round 3 breast.

    6 x 200 3:00
    Swim or pull. Negative split all swims.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  5. Friday, September 27, 2013 9:05-10:00am

    by , September 27th, 2013 at 03:22 PM (Fast Food Makes for Fast Swimming!)
    Just went in to work out the aches and pains from work last night...and the night before that...and the night before that. Do you see a pattern? Yeah, my new job is tougher than my previous one, and I now find myself sleeping longer on a nightly basis as well. Swimming is more of a recovery for me now. I do have hopes of competition, but that will just have to wait and see if I can get a day off that coincides with a meet nearby. The hardest part will be getting off work at 11:00pm, and getting up early on a Saturday morning to drive somewhere 3+ hours away. There is a local LMSC meet in Moscow Idaho on Nov. 16th, and I'm just keeping my fingers crossed.


    My swim:

    500 Free nice n easy

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50s)

    5 x 200 Free Pull @ 2:45 (ranged from 2:20-2:30)
    (2000/2000)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :31 today)
    maybe I'll bring long fins next time and try this out.

    100 EZ swim
    (600/2600)

    12 x 25 @ ~ :30-:40, depending on where my lanemate was in the pool. I didn't want to whack her too badly.
    Odds Fly fast, Evens Free
    (300/2900)

    100 EZ

    -----------------------------
    3000 Yards
  6. 9|26|13

    by , September 27th, 2013 at 12:21 PM (Blog)
    Swam Wednesday night but didn't do much because my legs were toast from walking all day Tuesday.


    Lifted weights and swam yesterday SCM:


    6 x 50 on 2:00, breathe once out and normal in


    • 41, 41, 38, 34, 36, 47 (missed wall on turn)


    200 drill

    3 (3 x 25 flutter kick on 0:30) on 3:00 with easy recovery kick 25s
    • made 3 of 3, 2 of 3, and 1 of 3 respectfully


    20 x 25 on 0:30, as 12.5 hypoxic fast/12.5 easy
    • these started to hurt nicely


    500 easy speed WFS

    My back is finally back. It is such a crippling thing to have happen. When it was really bad, even if I had to flee quickly in an emergency, I wouldn't have been able to move anymore quicker than the pace of a walk (and I can run 50 m in under 7).

    Waiting until the last minute to apply for the RG classic, not sure if I can make it happen yet with work.

    My legs are fried. My wife and I spent all of Tuesday walking in DC, from 9AM to 11PM. It was well worth it being our first time there, with numerous awesome places to see, and my back endured this OK too.

    Wednesday went well for my wife and her visits with the 7th Secretory of Education, and two of our state's senators for recognition and input. BTW, I hope they help resolve the current mess we found ourselves in (or I won't get paid).

    Updated September 27th, 2013 at 12:51 PM by __steve__

    Categories
    Uncategorized
  7. Workout 09/27/13: morning

    by , September 27th, 2013 at 10:45 AM (Maple Syrup with a Side of Chlorine)
    Crazy couple of days at work, so I am happy to have a long weekend leading into next week off for another staycation. Planning for a long OW swim next week, which should help to right my struggling GTD.

    200 FR/200 IM drill/4 x 50 burst and cruise on :55

    Kick Swim Pull w/ snorkel (board/agility paddles/buoy)
    150 200 400
    100 150 300
    050 100 150
    050 100 150
    050 100 150

    50 EZ
    4 x 50 BK on :45
    150 loosen and out
    (Solo/Rec/3200 yds/55 min)
    ----------------------------

    Fall colors are starting to come alive here in southern Vermont, with the promise of another beautiful foliage display for us to enjoy for a short season. I hear the warm, freshly made apple cider doughnuts calling my name!
    Categories
    Swim Workouts
  8. Long Course Friday

    by , September 27th, 2013 at 08:45 AM (Mixing it up this year)
    A fast day than expected. Getting sore though. I have 2 more weeks to Zone Championships and so I need to be backing off but since I am doing the distance again maybe not.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/snorkle, paddles & bouy holding 1:36's
    5x100@2:30 back kick w/zoomers really laying in to the thighs on this
    5x100@:30RI free w/6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  9. Week 52 - Friday

    by , September 27th, 2013 at 08:18 AM (After a long rest)
    Last night I was ditched by my son in favor of playing with one of his school friends. I still lifted and it gave me a chance to change my lifting based on feedback from my coach. He wants me focusing on power, and wants circuits to be 10,8,6 reps, with a good starting weight, max and fail weights.

    5 minute vasa swim bench warmup
    3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)
    10 minute vasa swim bench warm down

    On the the last circuit I was failing at rep 4 or 5, stopped and finished the sets. I was shaking pretty bad at the end.

    Today I was incredibly stiff, but luckily loosened up after the warmup. We did some much shorter sets today with more intensity which felt good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x100 kick with fins on 1.25

    Main set
    3x(2x100 on 1.05, 1x100 back on 1.10 back, 50 free on 1min)
    10x100 free with fins on 1min
    100easy
    3x100 from blocks AFAP on 3 ins

    Warm down
    400 easy

    Total 4450scy

    I felt ok on the first main set and held 1.01s on the free, 1.07 on the backs. The fast fin set was tough as usual and I made 7 before missing. My arms hurt so bad. I finished the set out after 30 seconds rest. The 100s from the blocks were fun and despite jello arms I swam surprisingly well. I went 53,52, and 51. My coach kept telling me he wanted 49(he has high expectations). Considering I only went 50.x at Spring nationals this was awesome. I think I will swim a good 100 in this next taper. My coach said my stroke looked strong but needed to tighten my turns and get over quicker. I am pleased with how I am swimming right now. My 1 year back in the pool anniversary is Monday. I am tempted to swim in the shorts I wore last year but I am afraid I won't be able to keep them up on my waist which could be quite embarrassing

    Updated September 27th, 2013 at 08:24 AM by StewartACarroll

    Categories
    Swim Workouts
  10. 09.26.13 - Thursday workout

    by , September 26th, 2013 at 11:09 PM (Pete's swim blog)
    Swam w/ Dave, Carole and Andrey. Left early to donate blood. But the machines weren't ready so it was all for nothing. Will try again next week.

    SCY

    600 Warm up

    4 x 200 - 3:00, convert Free -> IM
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    4 x 200 - 3:30, convert IM -> IM Kick
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    4 x 200 up/down kick - 3:30 (:20)
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  11. Thursday 9/26/13

    Thursday 9/26

    PM only SCY

    "Will the real recovery workout please stand up?"

    2x
    300 @ 5:00 swim w/ under H2O turns
    4x50 @ 1:00 25 stir-the-pot drill/25 swim
    8x25 @ :40 under H2O kick w/ fins
    3x100 @ 1:15 FR swim

    10x300
    4 @ 3:45 pull w/ buoy + paddles + snorkel (3:22, 3:17, 3:15, 3:13)
    4 @ 3:30 swim w/ paddles (3:15, 3:13, 3:19, 3:14)
    2 @ 3:30 N.S. (3:20 [1:41/1:39], 3:10 [1:36/1:34])

    12x50 @ 2:00 w/ fins
    #1 - 12.5 FAST
    #2 - 25 FAST
    #3 - 35 FAST
    #4 - ALL FAST

    200 EZ

    Total: 5800

    I know I said I would chalk up Tuesday's "dud" workout to recovery, but this was more in my "recovery wheelhouse". Looked at the practice on paper and thought I would really try to get after the last couple 300s, but 2400 yards with paddles really messes with your catch once you drop them. As evident from the first 300 N.S., it took 300+ yards just to get the feeling back in my hands!
    Categories
    Swim Workouts
  12. Thursday, September 26, 2013

    by , September 26th, 2013 at 03:56 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 80 Water temp 79
    Hard rain on and off, sunny, cloudy, humidity at 95%

    Warm Up
    Bands
    400 REV IM
    4(2x50 on :15 rest) IMO, 50 as 25K/25DR

    *Set 1*
    6x75 BK on :10 rest, as 25K/25DR/25 Fast
    6x75 Fly on :10 rest, as 25dk-bk/25DR/25 Fast
    6x75 BR on :10 rest, as 25bk/25DR/25 Fast
    ---200 BK

    *Set 2*
    2(10x50 FR on 1:00, :30 rest)
    1-10)Snorkel-tube-buoy-agility paddles *32-30
    11-20)FR-CU Drill, w/snorkel-agility paddles *30-27
    ---200 BK

    *Set 3*
    500 Kick/mf, each 25 as(15/sdk, 10/bk)
    6x25 K/mf shooters on :40
    ---200 BR

    *Set 4*
    10x100 FR on 2:00
    *1-5) 1:02-59, 6-10) 59-57
    ---50BK

    Warm Down
    Shower

    Comments
    The rain was pounding down, then ten minutes later the sun shines through the rapidly moving clouds only for the hard rain to return another 10-15 minutes in an ongoing cycle for most of the time I was in the pool. Being moderately weary from yesterday, it was not until the second half of Set 4 that I began to get some momentum going. Then the guards temporarily closed the pool due to thunder, no problem, I had just started a recovery swim thinking about leaving early anyway.
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/27/2013

    by , September 26th, 2013 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:10

    1 x 100 moderate/recovery 2:00
    4 X 25 sprint :40
    Five rounds, choice.

    4 X 150 2:30
    4 X 100 1:40
    150's: last 50 fast
    100's: start reasonably fast and descend 1-4

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  14. Week 52 - Thursday

    by , September 26th, 2013 at 08:21 AM (After a long rest)
    I woke up with the sniffles this morning and realized I did not take my allergy meds last night. I also iced my shoulder and elbow last night which helped a lot. I had no discomfort at all today. I suspect my stiffness and sore muscles are a result of lifting. I found the bag of sugar peas worked great on my back(flat and smooth) and the bag of Brussels sprouts worked great on my elbow(lumpy and hard). I never thought I would be a conocer of frozen vegetables.

    Today was another tough workout with a T20 in the middle.

    Warmup
    5x200 with snorkel on 2.45
    10x50 on 35
    100 easy
    T20 swim
    100 easy
    12x50 on 1min
    100 AFAP free

    Warm down
    100 easy

    Total 4400scy

    I ended up pulling the T20(my coach will be mad at me) but negative split the 20 minute swim and ended up going 1900yds. I turned at the 1000 at 10.35 and averaged 1.03 per 100 which I was pleased with. My arms were like jello after the T20 and had the shakes which went after hydrating and the 50 set. The AFAP 100 felt pretty good and went 54. My legs felt strong on this.
    Categories
    Swim Workouts
  15. Easy rainy day

    by , September 26th, 2013 at 07:41 AM (Mixing it up this year)
    Almost didn't want to get up this morning to go and swim. It was raining fairly hard and I was just not in the mood to get wet. I still drug myself in to the pool to swim.

    10x100@2:00 free as 50 pull/50 kick w/board
    200 1 arm fly
    200 torque drill w/paddles & snrokle
    200 angle arm fly w/snorkle
    200 fly kick on back w/zoomers
    8x25@:40 fly thumb drill
    6x100@1:30 free w/paddles & bouy holding 1:23
    100 free
    300 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  16. Wednesday 9/25/13

    Wednesday 9/25

    PM only SCY

    "SO I HEARD YOU LIKE KICKING PART II"

    3x
    300 swim
    8x25 @ :10 rest scull w/ snorkel
    4x50 @ 1:00 kick D1-4

    8x25 @ :40 V.S.
    100 EZ

    10x25 @ :20 FL (:15s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BK (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BR (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)

    100 EZ

    The following was ALL FR kick w/ a board, and ALL FAST:
    25 @ 1:00 (:18)
    50 @ 1:30 (:39)
    75 @ 2:00 (:59)
    100 @ 2:30 (1:23)
    125 @ 2:45 (1:56)
    150 @ 3:15 (2:21)
    175 @ 4:00 (2:43)
    200 @ no interval (2:51)

    100 EZ

    Total: 4850

    Fell off a little bit on the 150 and 175 kick, but my main goal was to be under 3:00 on the last 200. Had to blast the first 100 (1:24) to get out fast enough, but it is clear my kicking has improved, because I came home in 1:27, a lot faster than I expected. My legs are burning just a little bit right now.
    Categories
    Swim Workouts
  17. Wed., Sept. 25

    by , September 25th, 2013 at 09:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 25 breast pull w/buoy
    4 x 25 breast kick w/buoy above knees
    4 x 25 breast
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    4 x 30 burst SDK from blocks + cruise, working on angling up
    100 EZ

    5 x (75 DPS free w/agility paddles + :5 rest + 25 @ 100 pace ) @ 2:00
    50 EZ
    5 x (75 back kick, 12.5 UW each 25 + 25 kick @ 100 pace) @ 2:00
    50 EZ

    8 x 25 w/chute & paddles
    -- 2 breast, 2 torque drill, 4 free
    100 EZ

    4 x 50 torque drill w/paddles @ 1:10
    50 EZ
    100 scull
    100 EZ

    Total: 3620


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

    I did not have much energy for a hard workout today. Did what I could. My stress level is sky high with the distressed Lil Fort and it's taking a toll on me. I think I will have to take tomorrow off just to get some errands done. Among other things I have to get finger printed for an FBI check so they can make sure I'm not a child molester. However, I think today might, just might (it's not bedtime yet), be the first day since school started without tears.
    Categories
    Swim Workouts
  18. Wednesday, September 25, 2013

    by , September 25th, 2013 at 04:02 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 73 Water temp 79
    Raining, dark and cloudy, humidity at 91

    Warm Up
    Bands
    200 BK 50K/150DPS
    200 BR 2(25K/75DPS)
    200 Fly 2(25K/75DPS)
    200 FR 50K/100CU/50DPS
    4(2x25)IMO DPS@80%

    *Set 1*
    ---100 FR Kick/bd-fins
    2(4x25 FR Kick Fast on 15, 20, 25, 30) w/bd-fins
    ---200 BK

    *Set 2*
    3(4x50 FR on 1:10) 50s 1-3 as CU, 50/4 Swim, desc 1-4
    1/with L-agility paddles-snorkel *32, 30, 29, 28
    2/with snorkel *30, 29, 28, 27
    3/with M-agility paddles *29, 28, 27, 26
    ---200 BK

    *Set 3*
    ---200 Kick/monofin shooter, as 4(25sdk/25/bk) EZ
    4x50 kick/mf Fast on 1:20, desc 1-4 from 85%, as 25sdk/25bk
    *10/13/24, 9/12/23, 8/12/22, 8/11/21
    ---200 K as 2(50BR/bk,50dk/bk)

    *Set 4*
    10x300 FR on 4:00, 300 as 3(75CU/25DPS Fast) steady desc 1-10, w/snorkel-agility paddles-fins
    *3:26-3:17

    Warm Down
    4(2x25 on :15 rest) IMO EZ DPS
    200 FR SPL-9

    Comments
    Seems that I require about a week to adjust from LCM to SCY, just I did previously from SCY to SCY, even though I have been training consistently throughout. Set 1 was something coach Chuck tossed out at me while I was doing a few minutes of bands on the deck, as I normally do not kick with the board. It was harder than expected, and I thought I had a break between the two rounds, but he was yelling at me to keep going so I did. The first one was about 11, and then I just went as fast as I could when he said go. Later he said I ranged from 10-12s.

    In doing Set 2, I descended with catch up freestyle drill 50s 1-3 with 50/4 being FR DPS about SPL-12/13. I switch around the equipment to make it interesting and to keep refocusing on blending technique, power, and body balance.

    Set 3 was my request so coach Chuck could get the results and split the 25s. I had been doing quality fin swimming almost daily with the longer stiffer TYR fins (compare to the shorter floppy Slim Fins I have). When I started using the Finis Monofin Shooter again last week I was able to quickly adapt over several days. Coach Chuck says my goal for underwater 25s should be at 7, so today I got down to 8, and that is a good start. We did not focus so much on the total 50 time as much as each 25. The splits are from his watch for each 25, foot to hand touch, and then total time including the open turn.

    Set 4 was just some base yardage for 2.5K OW I am doing in October 5 in Sarasota as a cycle of freestyle drill with faster 25s. The 3K will be one loop, and I plan to start the swim out about 75% and build from there.

    Updated September 26th, 2013 at 06:56 AM by fdtotten

    Categories
    Swim Workouts
  19. 09.25.13 - Wednesday workout

    by , September 25th, 2013 at 03:17 PM (Pete's swim blog)
    Swam w/ Roger and Dave. Haven't complained about pool temperatures lately. That's because the boiler has been broken and the temp has been in the low 80s all summer. Unfortunately, they "fixed" the boiler a couple days ago. By "fixed" I mean solved the problem AND turned it up all the way. Monday, pool temp had actually dropped to 79. Today, it was 85 and climbing. I'll acclimate and get over it. Until then, I'll have to deal w/ slower times.

    SCY

    600 Warm up

    8 x 75 - :59, :58, :57, ... :52
    50 Easy
    Made these... not too bad.

    400 IM (swim as 4 x 100 IM) - 7:00
    8 x 75 Pull - :57, :56, :55, ... :50
    50 Easy
    Made these w/ time to spare.

    400 IM (swim as 2 x 200 IM) - 7:00
    6 x 100 - 1:20, 1st 25 fly or br
    50 Easy
    Started off ok (1:12) but was struggling at the end w/ 1:17-1:18s

    400 IM - 7:00
    6 x 100 Kick - 2:15, Descend (Fly 1:45, 1:42, 1:39; Br 1:32, 1:30, 1:27)

    2 x 50 Easy fly
    2 x 50 Easy 2 arm backstroke
    100 easy free, one arm pull w/ kickboard
    100 easy br, 3 pullouts per 25

    50 Easy fly

    (4800 Total)
    Categories
    Swim Workouts
  20. Wednesday, September 25, 2013 9:15-10:15am

    by , September 25th, 2013 at 02:14 PM (Fast Food Makes for Fast Swimming!)
    Today I found out there is a meet being scheduled in Moscow, ID, to "replace" the normal one not being held in Spokane this year. Something happened with the masters group, it's support, and things all fell through at the same time. Bummer! But at least one of the other workout groups was able to get something together for us. I just hope to be able to make it. Nov. 16, a Saturday...at least it's a noon time warmup/1:00pm start time. Now I just have to cross my fingers that I don't have to work that day. I'll find out on the Thursday prior to that, so not a lot of lead time. But I'll make the trip if I can, 3.5 hours of driving each way.

    With that in mind, and my love for swimming the 200 Fly in meets, I decided that today's swim was going to be a "distance fly" type of training day. Now by distance fly, I don't mean go out and swim 8 x 400s Fly, something That Guy would probably do. I train basically for the 500 Free and Broken 200s of Fly. Get your endurance in with a mix of fly...every lap swimmer's nightmare! At least it keeps my lane solo!

    Warmup:

    with each swim portion, bring up the intensity so the 100 at the end is fairly fast
    500 Free
    100 Kick w/ board
    400 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    (2000/2000)

    Main Set (80-90% effort)

    4 Rounds**:
    • 75 Fly @ 1:10 (out in ~:51-:52s)
    • 50 Fly @ :50 (~:33s)
    • 3 x 25 Fly @ :30
    • 100 EZ EZ @ 2:30

    This allows you to work your fly stroke without completely falling apart trying to swim full 200s. Get a little rest, and still be able to blast a 50 or a few 25s at the middle to end of the 200.
    **(on rounds 3 & 4 I used short fins, I know...wimpy James!...I'll get up there again soon)
    (1200/3200)

    300 EZ Free Pull

    ---------------------------
    3500 Yards