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  1. "I'm only hum-an...."

    by , June 10th, 2013 at 10:25 AM (The Labours of SwimStud)
    OK So here's a video for you...I'm sure you've seen it.



    Well the guy at the end, I just did that after a grueling 85 miler.
    Bike came out of it the best: just a slightly bent handlebar that could be replaced.
    Car got dinged and scratched. Roof bars mangled, bike carried bent (might be able to straighten that out to a functional state). Then to top it all my backside hurts from the ride.


    All this for charity.
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  2. Week 37 - Monday

    by , June 10th, 2013 at 08:13 AM (After a long rest)
    I went to bed early last night but woke up throughout the night. Fortunately I was not thinking work but was just hot. The workout today was a long one for an hour swim and we did lots of fast long swimming(my kind of workout).

    Warm up
    400 with snorkel
    6x50 concentrating on small finger entry instead of thumb entry

    Main set
    8x200 pull with paddles on 2.30
    100 easy
    10x50 drill on 50
    3x300 on 3.30
    10x50 free on 40

    Warm down
    100 easy

    Total 4400 meters

    I descended the 200s 1-4 and then again 5-8. I went 2.20,2.17,2.15,2.12 and 2.21,21.17,2.15,2.12. The 300s were a surprise and the time was really tough, I went 3.20,3.17,3.22. The final 50s were basically just make the time and turn and my times ranged from35-37. I was tired but really pleased with my times throughout this workout. Long course is still tough but I think I am finally adjusting. Hopefully by the end of the summer I will have a great base and short course will feel too short! Coach told me I will be doing a 20min swim set either Wednesday or Friday. The senior racers do this monthly and he wants me to hang with them(we shall see).
    Categories
    Swim Workouts
  3. Nice and cold today, perfect swimming and plenty of lanes

    by , June 10th, 2013 at 07:37 AM (Mixing it up this year)
    I love it once the kids teams come in at 7 instead of 5:30. More open lanes. Then most lap swimmers know to go to the other 2 lanes rather than join me. Only 2 swimmers know they can join me any time and not to stop me to tell me they are getting in. They know my habits and I know theirs. But once again I had my own lane!!!!

    I am starting to get my sprint free work started. I have till Nationals to get some of my speed back. My distance is coming along nicely, but it is a hard mix now between the two.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/paddles & bouy descend #1-4 #5 EZ went 3:11, 3:07, 3:06, 3:04
    5x100@2:00 as 50 free/50 back w/paddles moderate pace held 1:44's

    300 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:41's on these
    200 free EZ

    Total 3500 meters
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    Swim Workouts
  4. Finally a loop!

    I enjoyed a wonderful swim today at Brighton Beach with CIBBOWS. The day was sunny with a high in the low 80s, and the water was 62ópretty perfect conditions, in my book. We had a big crowd out, and I enjoyed chatting with other swimmers and hearing their experiences and perspectives on the big swim race yesterday (many of us had helped out in various capacities). I also got to catch up with a few swimmers I hadnít seen in quite a while.

    Once sunscreened and lubed, I set out towards the pier. The water had some nice gentle swells that were fun to swim into. I got into a good rhythm almost immediately and enjoyed watching the scenery roll by, appreciating the calm and solitude. With a current assist I was down by the Coney Island amusement parks, and then the pier, almost before I realized it. I could see people on the pier and was surprised they had reopened it already, but when I got closer I saw they were all workers in hard hats, and that the end of the pier was still not yet completed. I stopped and watched them for a few minutes from the water before turning around and heading back.

    On the return trip the swells were with me and seemed to want to surf me along I soon saw my friend Mike, and he turned around and swam with me back to Grimaldoís chair. Since I was feeling good and not ready to get out, I then headed down to the white building. I was easily finding the kind of serene and joyful feeling today that made me fall in love with open-water swimming in the first placeówith the sun shining on me and waves at my back, it was easy to lose myself in the water and appreciate the beauty and joy of stroking along through it.

    At the white building I turned around and headed back, passing a steady stream of swimmers during my swim back in. Hard to believe it was my first loop of the season, with June is already almost half-way over! On the beach I was delighted to see Evmo, and to meet Paul, the winner of yesterdayís MIMS swim. I chatted with them a bit and with the crowd of CIBBOWS there, and shared some cookies before coaxing nearly a dozen people back into the water for some beach synchro. We made up a little routine and had an in-water giggle fest performing it What a perfect beach day!
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  5. Sunday, June 9

    by , June 9th, 2013 at 02:56 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    2 x 50 backstroke kick w/fins holding med ball in air with one arm and other arm at the side
    8 x (30 shooter + 20 EZ) @ 1:15
    -- 4 back, 4 belly
    100 EZ kick

    Main Sets:

    8 x 50 w/fins & paddles
    odds = DPS free @ 1:00
    evens = DPS back @ 1:10
    100 EZ kick

    6 x 50 single arm fly @ :30 RI
    100 EZ kick

    12 x 30
    -- start off blocks, SDK to 15m
    -- a diving clinic or practice was going on and the lifeguard was focused solely on that, so I took the opportunity to break the rules and sneak in starts
    -- 2 AFAP, 10 @ 100 pace
    100 EZ kick

    4 x 50 DPS free w/fins & paddles @ 1:00
    2 x 50 scull
    50 EZ

    Total: 3000


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

    I knew during warm up that I wasn't doing a speed workout today. Despite a day off, I was still tired from the week. I guess my body hasn't really adjusted to long course yet. Still glad I managed a 6th swim. And really glad the lifeguards were otherwise occupied. I tried a couple starts leaning forward slightly ala Rich Abrahams. Didn't seem to work for me. My best and cleanest starts are almost always from a neutral position, neither leaning back or forward.

    My Mom arrives tomorrow for a visit and for Teen Fort's high school graduation. I can't believe it's here!
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    Swim Workouts
  6. 06.08.13 - Saturday workout

    by , June 9th, 2013 at 07:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Mary at the HSV Nat. Matt coached.

    LCM

    600 Warm up

    2 rounds of:
    * 4 x 150 Pull - 2:30 Descend (2:05->1:50ish)
    * 4 x 100 Free - 1:45 Descend (1:25->1:17)

    4 rounds of:
    * 4 x 50 Kick, no board or fins :10 ri
    * :40 rest
    * 200 Choice stroke, 1st 100 Fast, 2nd 100 Brisk
    * :40 rest
    On the first 200, I did breaststroke. Next two were backstroke. Admittedly, I picked backstroke because a hard 100 lcm short axis stroke followed by a not quite so hard 100 lcm short axis stroke wasn't too appealing to me. But, I sucked it up for the final 200 and swam it fly. The first 50 was smooth and fast but whatever rhythm I had found on that 50 left me for the second. Ended up doing more survival fly for the last 100 but I made it.

    200 Cool down

    (4300m Total)
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    Swim Workouts
  7. Friday-Saturday workouts

    by , June 8th, 2013 at 11:53 PM (Alex's swim journal)
    Yesterday, did a sprint workout...

    WU: 500 fr (8:10)
    MS: 80 x 25 on :45*
    CD: 500 (100 fr, 200 IM, 200 reverse IM)

    3000 SCY/80 mins
    *Did 20 on each stroke; flys were mostly :21-:22, BK :19-:22, BR mostly :24, FR :15-:17, mostly :16. Was racing Scotty on these... he took all the Fly and Breast, I took all the BK, we split the Frees.

    Today, did another continuous swim: 3600 SCY/61+ mins.

    1200 on 21:00 (alt. fr and pull every 200)
    2 x thru
    1000 fr + 200 bk

    Was finishing the 1200 with free and bk in a little over 20 minutes.
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  8. Sat Jun 8th 2013 Pan Ams Day 2 for me

    by , June 8th, 2013 at 09:57 PM (Ande's Swimming Blog)
    Sat Jun 8th 2013
    Pan Ams Day 2 for me

    50 Fly
    27.34
    1st
    Felt good, breathed twice,
    hit my touch

    http://www.usms.org/comp/panams13/realtime/
    Next are:
    Sun: Nothing
    Mon: 50 BK
    Tue: 200 IM
    Wed: Go home
  9. Strait of Juan de Fuca: training, part 1 of 2

    by , June 8th, 2013 at 07:46 PM (Please tap on the glass)
    Iíve got a theory: anyone who says they cannot find the time or place to train is lying to themselves.

    Last year, I told myself I wouldnít train for anything this year. Life being as unsettled as it is right now, how could I give the necessary effort to make any serious swim worthwhile? Look how well that worked out. This is Part 1 of 2 of my training for the Strait of Juan de Fuca. You wonít find any sets here. If you want that, check out USMS Forums, or ask a coach, or something. What you will find here are the basics of my approach to acclimatization, endurance, and how to do it without a permanent residence. In the next training post, youíll probably see an explanation of how Iím scurrying to adjust for my planís shortcomings.

    Last December, when I moved to Seattle, I knew Iíd be travelling a lot. As I write this, Iím about to board my 40th plane of 2013. So finding a home team was out of the question. Even buying a monthly pool pass would be a waste of money since I spend less than 45% of my time in Seattle. Also, pools are hot and crowded (and gross). So I took to the Sound. Always free, always open, always empty, and always the perfect temperature to training for a cold-water swim.

    The way I plan on accomplishing this swim is three-fold: brown fat, metabolism, be in shape.

    The brown fat (which weíll say represents my level of acclimatization) Iíve been working on since I first jumped in Lake Washington in January. And Iím working on it three or four times a week when Iím not out of town. Hot showers are the worst, and I break a sweat walking to the car on a chilly morning, so it seems to be working.

    Metabolism also has three parts. First, stay fed. I quickly adopted a tow-behind water bottle filled with calories (maltodextrin and AminoX, mostly). Then, I started shoving a few Gu packs in my suit to snack on. During a typical training swim, Iíll consume about 500 cal/hr with more before and after. Second, vitamins. This might not be true, but I believe vitamin B boosts metabolism. Or at least, certainly doesnít hurt it (and itís miscible, so itís very hard to overdose). Hence, my feed bottles contain crushed B-complex. Iíd like to hear what my coworkers think when they see my crushing pills and mixing piles of white powder in the office lunchroom. My swim bag also contains gummy multivitamins and fish oil capsules. Third, move! When I move on land, I get hot quickly. Therefore, if I move fast in the waterÖyou get the idea. Which brings us to

    Be in shape. To warm up, literally, at the start of my cold water workouts, I jump in and swim as fast as possible until the cold numbs my skin. And when I start feeling cold later on? Swim faster! The product of these two is a fast-paced, survival-based swim. And this works! Despite minimal interval training, every time I jump in a pool I find my pace to still be over 4 km/hr. When I do want to work on something, in or out of the pool, it is usually getting my stroke rate up from 59-60 to anything over 60. Moving more means more calories burned means more heat generated means less dying in July. Right now, I feel like Iím in nearly the same shape I was before MIMS last year despite a very, very different training ďplanĒ.

    By the way, ďBe in shapeĒ is easier said than done when there is no coach, no workout, no pool, and no pattern to oneís life. This is where being opportunistic has come in. When Iím in Seattle, opportunistic simply means heading to the beach after work and on weekends. Everywhere else, it means exploration and adventure. Awesome adventure. There was the day in Abbotsford, BC where the wave pool was turned on for my entire pool workout. There was a 2.5k swim in Delta, BC when I high-fived snails for forty-five minutes because the water was so shallow (it was called Mud Bay, go figure). There was the gorgeous Kinsmen Centre pool in Edmonton, AB, and the time the fire department showed up when I took my to work out to the adjacent river. There were olympians at a pool in San Jose, CA, two-foot breaking waves in Lake George, NY., and instructions on igloo building from a stranger while warming up on a Vancouver beach. Opportunistic isnít always convenient or ideal, definitely not repeatable, but it seems to be working. I could write a whole post on the merits and challenges of opportunistic training, but suffice it to say: it works for me for now.

    After all of this, six months of swimming every chance and place possibly, I can get out of 50F water after two and a half hours and feel great! I am in shape, I have some brown and white fat building up, I have no excess fear for whatís to come.

    I also have no idea where Iím sleeping Tuesday night, but today is Saturday and I know where Iím swimming in the morning. And itís not in the same country Iím in right now.

    Fine, you win. Hereís your workout: 200 w/u LCM, 8 x 1,000 @ 15:00 200 c/d

    Updated June 17th, 2013 at 01:27 AM by andrewmalinak

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  10. Saturday 6/8/13

    Saturday 6/8

    "Race-Reahearsal and Broken Swim Day"
    AM only LCM

    400 (300 swim/100 kick)
    4x150 @ :15 rest k/dr/bld
    5x100 @ 1:20 N.S. + D1-5
    400 EZ

    200 broken 100/50/50 @ 15 rest FR - 2:17.1
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    200 broken 100/50/50 @ 15 rest BR - 2:43.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    100 broken 50/25/25 @ :10 rest FL - 1:06.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    50 FAST BR - 34.0
    150 EZ

    Total: 5000
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    Swim Workouts
  11. Friday 6/7/13

    Friday 6/7

    AM LCM + Crossfit and PM SCY

    Crossfit:

    500M run
    50 double-unders
    40 sit-ups
    30 ring dips
    20 kettle bell squat + dead lift
    10 handstand push-ups
    20 KB S2DL
    30 ring dips
    40 sit-ups
    50 double-unders
    500M run

    AM swim:

    200 swim
    4x150 @ :10 rest k/dr/bld w/ fins
    6x100 AE
    4 @ 1:20
    2 @ 1:15

    4x50 @ 1:00 build to FAST

    60x50 as follows:
    8 @ :50 4x12.5 FAST/4x25 FAST
    10 @ 1:00 2x12.5 FAST/6x25 FAST/2x35 FAST
    12 @ 1:10 4x25 FAST/6x35 FAST/2x50 @ 200 PACE
    12 @ 1:10 2x25 FAST/6x35 FAST/4x50 @ 200 PACE
    10 @ 1:00 4x35 FAST/6x50 @ 200 PACE
    8 @ :50 200 PACE

    8x50 @ :10 rest 25 drill/25 swim w/ snorkel (putting stroke back together)
    400 EZ

    Total: 5400

    PM swim:

    400 swim
    8x50 @ 1:00 k/dr
    300 pull w/ buoy + paddles + snorkel
    8x50 @ 1:00 drill/bld
    8x25 @ :30 V.S.

    6x
    1:00 V.K.
    25 @ :10 rest under H2O kick
    25 FAST

    2x75 @ 1:20 kick BR

    Total: 2050

    I left PM practice early because it was my wife's birthday and I needed to get ready for the party!
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  12. Week 36 - Saturday

    by , June 8th, 2013 at 02:06 PM (After a long rest)
    It's always so nice when I have been away and I come home to a nice reception from my wife and kids. Last night I had dinner with the kids and had an early nights sleep. I woke this morning feeling good. As I got ready for practice my wife made me a coffee and a blue berry muffin. The pool is now step for long course over the summer and I will be getting some good long course under my belt. Today's practice was my kind of practice; lots of freestyle,a good combination of short fast 100s and 50s on short intervals combined with some mid distance swims on short rest. At the end of the masters workout we joined the junior racers(12 year olds) for a relay and some sprint 50s.

    Warm up
    400 free with snorkel
    6x50 catchup on 50
    6x100 Odd's free and even's IMs with 10 seconds rest

    Main set
    3x(3x100 swim on 1.20, 300 pull with paddles on 4mins)
    100 easy
    10x50 over kick with fins on 50
    400 free breathing every 5 with 6 beat until I breath and 100kicks when I breath.
    100 easy

    5x50 relay with Junior Racers
    50 easy
    50 back
    50 easy
    50 breastroke
    50 easy
    50 free
    100 easy

    Total 4550meters

    I really enjoyed the main set. I held 1.09-1.10 on the 100s swim and 3.30 on the 300s. The 400 was weird but my kick feels like its improving. The fast 50s were fun and the masters relay beat the 12 year olds. At one point we were way up but the last swimmer really pulled back the distance on our last guy. Overall a really fun week and a nice way to finish the week with some sprints from the blocks.
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  13. Workout 06/08/13: morning

    by , June 8th, 2013 at 12:35 PM (Maple Syrup with a Side of Chlorine)
    200 Fr with snorkel/200 kick
    16 x 25 drills

    200 OWSwim counterclockwise
    4 x 100 Quarter's Strong with snorkel plus 100 kick
    200 OWSwim clockwise
    4 x 50 Burst and Crusie
    200 OWSwim counterclockwise
    4 x 25 AFAP on 1:00
    100 EZ and out
    (Masters/Rec/2300 yds/90 min)
    --------------------------------

    Feel ok after yesterday's long swim, as I would expect to feel. Since it was rainy and cool, I just farted around the house and watched some old episodes of Balleykissangel (a BBC series that I haven't watched in a long time). Lena and I went to the graduation for Preston's school and stayed late to send off the exchange students that we have come to know well. Great night!

    This morning before practice I met up with the guys in Monday night Bible study for breakfast at a diner over in Hoosick, NY. Great to get together and catch up, although we do a lot of that at our meetings regularly! I didn't eat a ton (well, less than half of what I used to eat) and was able to make it to Masters practice and swim with the group.

    We worked on stroke drills for Fr, Bk, and Br, swimming the whole practice without lane lines. As we were finishing, Marie and a friend (Mary?) hopped in and did their own thing in lane six. We took turns leading the 200 "OW" swim and worked on in water turns like we can expect at buoys in a race. Also mixed in some good efforts between these.

    Plan for the rest of the weekend is to take it easy. Meet with friends of the family for a surprise 70th birthday party, a motorcycle ride this afternoon with the guys and help my MIL move to a new apartment. More relaxing tomorrow with the chance of another motorcycle ride.

    Updated June 8th, 2013 at 10:41 PM by rxleakem

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  14. 85 degrees at the y but still pushed

    by , June 8th, 2013 at 12:30 PM (Mixing it up this year)
    It was hot but I managed a good workout.
    500 free
    500 free kick w/zoomers
    500 back kick drills as 100 arms perpendicular, partial recovery, streamline, fashion model, 6 kick on side the stroke, arms perpendicular
    5x100@1:45 back w/paddles went 1:40, 1:40, 1:38, 1:37, 1:35
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy
    1000 mix it up easy drills/kicks

    4500 yards
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  15. Long Course

    by , June 8th, 2013 at 11:19 AM (One Stroke at a Time)
    Saturday, June 8th

    500
    4 x 50 kick on 1:15
    100 on 1:45
    4 x 50 drill on 1:00
    100 on 1:45
    4 x 50 build on 55
    100 on 1:45
    4 x 100 on 1:45 (last 25 increase effort)
    4 x 50 on 1:15 breast
    4 x 100 on 1:45 (last 25 increase effort)
    100 easy kick
    200 pull on 3:20
    4 x 50 1:00 last one fast stroke (This was 3 rounds of the 200 pull followed by the 4 x 50s but I knew I was at my limit for the day)
    100 easy

    3000 meters
    The weather was wonderful (84 and sunny) and the water temperature was great (It will start to heat up as we get farther into summer). This was the longest I had swum in the last month. I felt like I could have done a little more but didn't want to push it. Five of my Harvard roommates are en route to Houston so I want to make sure that I am not too tired later today and tomorrow.

    I was a proud momma yesterday. Two months ago, my youngest could only swim 5-10 yards continuously. He told us that he wanted to do the summer league swim team (He has been going to the meets with his brother for the last three years and knew he was old enough now). We told him what swimming on the team required (there is a time cut-off for 25 yards). He worked hard with his teacher and made the time cut-off. Yesterday he swam in his first meet. He woke up this am and asked when the next meet was. His older brother wasn't too shabby either (He set two new 9-10 facility records as a 9 year old)!

    Not sure when I will swim again. I have some testing on Tuesday so keep your fingers crossed.
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  16. Sat. June 8 - LCM at the Nat

    Made it to the Nat this morning and swam some LCM. That is still so foreign to me - 50M compared to 25 yards. It is so different.

    Swam with Peter and Dave M. and some of the Hsv group. Dave B. was missing.

    100
    2x150 Free
    4x100 Free on 1:45
    4x150 Free
    4x100 Free on 1:45
    4 times thru
    4x50 Kick
    200 Back/Free
    18x50 Back/Free w/paddles

    4300 meters
    90 minutes
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  17. 6|8|13 LCM

    Swam SCM on Wednesday and Thursday. Can't remember what I did, but it wasn't interesting. Did about 45 minutes of yoga posing/stretching also on those days and lifted weights on Friday.

    Today - LCM (lost my nose clip, so not too much snorkeling)

    WARMUP
    10 x 50 on 1:00 WFP
    • Got a rhythm on 2nd one maintaining mid 20's SPL and mid 0:30's
    • Took a master's social about midway. Other swimmer was a triathlete, as well as one of my supervisors so I really couldn't ignore him.


    500 drill

    WORK
    10 x 50 on 2:00, as 19.2 meters AFAP free, easy the rest of the way.

    10 x 50 on 2:00, as 19.2 meters AFAP FK, easy kick for the remainder.



    Training seems confused and untargeted at the moment. I have been gaining weight too, which is good (165 lbs).

    The stress of life still there, but without swimming I would be crushed

    Updated June 8th, 2013 at 12:43 PM by __steve__

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  18. Fri - June 7 - Catching Up

    Been slow to log my swims this week. Had the end of season softball tournament, accepted a new job, etc. so several late nights and a lot of stress.

    Won our first two tournament games Monday night, lost the late game Tuesday, and won the champonship game Thursday night and followed it up with Sonic and a swim party. Decided to sleep in on Tuesday, but did drag myself to the pool on Wednesday and Friday.

    Wednesday - Swam with Ray for the first 3000 and then on my own. Swam pretty well and pushed the pace.

    200 Free
    5x300 on 4:30 (4; 4; 4; 3:59; 3:57)
    100 Back
    5x200 Free on 3:00 (2:37; :38; :38; :38; :39)
    200 Kick
    5x100 w/paddles on 1:30 - 2 Back, 2 Free, 1 Back
    200 Kick
    5x50 Back w/paddles on :50
    5x50 Free w/paddles on :50
    100 Back
    100 Free
    100 Kick

    4500 Yards
    84 minutes

    Friday - Swam with Ray. Wante to start short and build. With Ray took a little longer interval, but pushed the pace eventhough I was tired.

    5x100 Free
    10x50 - 6 on :50; 4 on :45
    50 Back
    10x75 - 6 on 1:15; 4 on 1:10 (:58 - 1:00)
    100 Back
    10x100 Back w/paddles - 6 on 1:35; 4 on 1:30 (held at 1:20)
    10x50 Back/Free w/paddles on :50
    200 Kick
    4x100 Free/BAck w/paddles on 1:30
    100 Kick
    4x50 Free

    4300 yards
    83 minutes
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  19. Friday, June 7, 2013

    by , June 7th, 2013 at 09:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Cloudy, humidity at 88%

    Warm Up
    400 FR
    4x50 on :50 *43-40

    *Set 1*
    5x400 FR on 7:00 desc 1-5
    *5:45, 5:43, 5:41, 5:38, 5:35
    ---200 BK/FR by 100

    *Set 2*
    12x50 FR on 1:00 w/fins
    Odd 50s as 25LA/25RA, Even 50s as Fast *30-29s
    --100 BK

    *Set 3*
    10x100 FR on 1:40 w/agility paddles-buoy-tube
    *1:21 to 1:17

    Warm Down
    600 FR Smooth

    Comments
    Did not swim yesterday, but was able to get a solid workout in today. I am looking forward to doing the 3K at Sarasota next Thursday, and have been looking several possible LCM meets in SWF for July and August. Last year at this time I was out of the water for almost two months. Now I think I can keep the training going as well as participate one day at a couple local LCM meets.
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  20. Week 36 - Wet Friday in Alexandria

    by , June 7th, 2013 at 08:27 PM (After a long rest)
    I was very tired this morning, with my week of travel finally catching up with me. The DC area had rain all night and this made for a very wet outdoor practice this morning. Despite feeling tired and it being wet I really enjoyed Friday freestyle with Alexandria masters.

    200 swim
    200 kick
    200 pull
    200 drill
    16x25 on 25
    8x50 on 40
    2x100 on 1.30
    4x50 on 40
    8x100 on 1.30
    32x25 swum 16 on 20, 16 on 30
    200 S K P D

    Total 3800 meters(short course)

    Most of this was suppossed to be with fins but as the visiting swimmer I had none so just did it without. I held 1.05-1.07 base pace per 100 and felt good throughout.

    Updated June 7th, 2013 at 09:14 PM by StewartACarroll

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