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  1. 1|24|14 SCM

    by , January 24th, 2014 at 08:23 PM (Blog)
    Pool air was in 40's, wore my wetsuit though the water wasn't too cool .

    WARMUP/FORM
    10*50 on 1:00 F
    10*50 on 1:00 FP
    10*50 on 1:00 FPS

    STROKE
    500 back F

    • 7:30


    KICK
    10*50 FK on 2:00 S
    • 66, 63, 61, 59, 61, 58, 54, 54, 54, 56

    20*25 FK on 1:00 S
    • 22 upwards to 26 due to acidosis

    20*25 FK on 1:00 S

    • 12.5 fast FK / 12.5 easy br kick


    DRILL
    33*15.5 TD on 0:20

    4011.5m
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  2. Frozen hair

    I had been hesitant to venture up to Riverbank after Tuesday’s foot of snow. While the sidewalks and streets in my neighborhood were quickly shoveled and salted, I was worried about the walk to Riverbank. Its snow maintenance, which is done by the State Parks Dept rather than the city, has always tended to be substandard—they typically seem to just drive over the paths with some sort of golf cart, compacting the snow and making things icier with each refreeze. This time, though, they got things right. When I got to the pedestrian bridge leading to the park, I was amazed—it was completely cleared and dry, as were the paths through the park. Go figure--It was as if they had used all the salt they had stockpiled over the last 5 years in one fell swoop. (Every locker had a crusty of salt on the bottom from people’s shoes.) In any case, I was very glad not to have to negotiate slippery sidewalks in the dark.

    The pool was very quiet—the cold is keeping people inside this week—and very warm. I shared a lane with Rondi and one other good circle swimmer, and did the following:

    3 x LCM 1000, odds reverse magic 1000s (fr/bk), even regular magic 1000 (fr/bk)

    5 x 400, done as
    1—alt kick/swim and IM/free by 50s
    2—IM, alt k/s by 50s
    3—swim, alt free/IM by 50s
    4—IM, alt k/s by 50s
    5—IM swim

    200 warmdown + play

    That was it! And yes, my hair did freeze today in the 3 blocks between the subway and my apartment. The good news is that the rest of me wasn’t cold at all—I guess 30 years of living “up north” (Michigan, Chicago, Ithaca, NYC) has at least taught me how to dress for cold weather, or at least the version of it that we get here (I don't think I'm ready for Maine or Minnesota winters yet, or for the worst of the the Midwest polar vortex). The bad news is that I only have one pair of ski pants, and I’m going to get tired of wearing them every day for the next week! I’m not sure when temps are going to get above freezing here again.
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  3. 5TH Swim of Jan

    Just starting to get back into it for the month. I haven't been a complete slacker.
    --Holidays messed up my training the beginning of Jan.
    --Squamous cell cancer cut out of face. 12 stitches right where my goggle strap goes. No pool time. Use your sunscreen people.
    --Youngest daughter had a gymnastics meet in Hilton Head.

    So, this was my 5TH time in the water this month. Looking forward to getting my feel for the water back.

    500 mix up

    Kick w/fins
    8 x (25 + 50)
    --25's SDK AFAP @ 30
    --even 50's , build @ 55
    --odd 50's , sprint @ 55

    100 EZ

    6 x (2x25, 50 ,75, 50 ,2x25)
    --25's build @ 30
    --50 at 200 pace @ 60
    --75 done as 50 at 200 pace, 25 sprint @ 1:20
    --50 faster than 200 pace
    --25's all out @ 60
    rest 30 and repeat

    100 EZ

    Pull 3 x through
    3 x 50 @ 200 pace (by round, 65, 60, 55)
    100 paddles only build (by round, 1:35, 1:30, 1:25)
    50 sprint w/paddles (by round, 60, 55, 50)
    rest 60 and repeat

    100 float and out
    4250

    i did fairly well considering my lack of pool time. lacking speed and that feel for the water. Back at it.
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  4. Last Long Swim Day

    Today was the last of our planned long swim days to prepare for the One Hour Postal Swim. We hope to have one long swim a month down the road (maybe starting in March) to prepare for the Chesapeake Bay Swim, among other open water swims some members of our Masters club are planning for this summer. I had high hopes for myself today after enjoying a really good post practice long swim last week. However, due to a couple of "game-changers," I opted for a different goal. My original plan was to swim for 45 minutes and see how I did. Game Changer number one was that I started to come down with a cold this week, and while I've been diligently taking my Zicam for the past two days, I must admit to not being 100 percent. The great news is that I've been taking Zicam and felt good enough to be able to swim today. Game Changer number two was the killer workout Sue had for us today. Whew! It was a 3900 yard day, with the main set that looked like this: 4X 100 on 1:40 & 200 on 3:30 (Work the 100s); Then do a 100 or 200 easy followed by 4X 100 on 2:00 & 200 on 3:15 (Work the 200s). So, needless to say, I had a lot less left in the tank for the post-practice long swim than I did last week. However, since I am always competing with myself, I had to at least swim the same number of yards as last week's all time (practice) high. So, I set out to swim a 1000 and see how I felt after that. I did it and felt pretty tired. I was able to get the additional yardage in for the 5300 yard grand total, which is great. I didn't know what to expect, but am pretty happy. Not as happy as last week, mind you, but happy. Next week we will be doing the One Hour Postal Swim! Hopefully, I'll be in form for it. Happy Friday! ~AngieKozBlogs
  5. Friday, January 24, 2013 6:40-7:30am

    by , January 24th, 2014 at 02:21 PM (Fast Food Makes for Fast Swimming!)
    This morning was a bit rough. Probably a combo of swimming two days in a row (quite rare these days), lack of sleep from work till 11:00pm, bedtime about 1:00am, working "two jobs" with my house and normal work...and trying to work out in the pool. I just wonder how that onslaught of events coming up in a month is going to feel. :OUCHY!!!!:

    Warmup:

    1000 Free - first 500 was very sluggish, but began feeling better on the 2nd half and built it pretty strong by the end.
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/1500)

    4 x 75 Free @ 1:15
    4 x 75 Free @ 1:10
    4 x 75 Free @ 1:05
    4 x 75 Free @ 1:00
    4 x 75 Free @ :55
    (1500/3000)
    I held them all around :55 or so, cruising mainly, until the final four, when I dropped down to get 2-3 seconds of rest on the :55s.

    100 EZ backsomething...

    ------------------------
    3100 Yards
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/27/2013

    by , January 24th, 2014 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds, round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:00
    Four rounds.
    100's:fly
    75's: back
    50's: breast
    25's: free

    3 X 100 1:40 1:30 1:20
    4 X 50 :40 :45 :50
    Pull three rounds.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  7. Fri., Jan 24, 2014

    by , January 24th, 2014 at 01:43 PM (Trying to Train Smarter, Not Just Harder)
    500 back/free
    10 x 50 pull @ :45
    10 x 50 kick @ 1:00
    100 easy
    16 x 50 @ :45
    100 easy
    500 swim
    5 x 50 kick @ :45
    7 x 100, alt IM & Free @ 1:15 & 1:30 (w/zoomers)
    5 x 50 kick @ :45
    5 x 100, alt IM & Free @ 1:15 & 1:30
    5 x 50 kick @ :45
    3 x 100, alt IM & Free @ 1:15 & 1:30 (w/zoomers)
    5 x 50 kick @ :45
    400 easy
    Total: 5900

    Same guy here at pool again today. Apparently their pool is closed unless its over 40F. Our usual pool does the same, only at 30F. Today it was projected to be 28F, so we had to move to Meyers, as we did on Wed. Hate swimming under the bubble, the air is so thick, the water was 86F. For real. Anyway, Chuck, or whatever his name is, sure gets me going faster than I would on my own!! I had done 2900 before he even got there, too, so I was on the tired end of the spectrum.
    Entered the meet in Clearwater. Gotta find a hotel now. Really was vacillating between it and Auburn, Auburn has a better order of events for me, but I traditionally bomb at that pool. Decided to venture out & try and new venue. Hope it makes a difference! Day one all three events are back to back. Day two, my 200 Br is immediately following the 500, and the next event is just 2 after that. I wish me luck.
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  8. Wed., Jan 22, 2014

    by , January 24th, 2014 at 01:38 PM (Trying to Train Smarter, Not Just Harder)
    400 back/free
    400 pull
    200 kick
    100 easy
    8 x 100 @ 1:20
    100 easy
    12 x 50 kick @ 1:00
    12 x 50 swim @ :45
    200 easy
    400 swim
    4 x 100 @ 1:15 (with zoomers)
    300 swim
    3 x 100, one @ 1:10, 2 @ 1:15 (with zoomers)
    250 swim
    2 x 100 @ 1:10 (with zoomers)
    100 easy x 2

    Total: 5250

    Can NOT believe I made those intervals. Some guy from another pool came & I had the choice of swimming the 100's on the 1:30 with a couple of friends next lane over, or doing them on the 1:15 w/him. Hmmm. Well, put on my zoomers, and not only did I make the interval, I made it well. With rest, and all that. I think I'll enter that meet now.
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  9. Trying to use my legs more when I swim

    by , January 24th, 2014 at 07:54 AM (Mixing it up this year)
    Today I had Jerry next to me and there is something about this that makes me just push more than I would normally push in warm up. I have to keep up or.... It is just the competitor in me.

    Just an added note on the leg front, Since November I have added a 30 minute brisk walk every Monday-Friday during lunch to help lose weight and thin my legs. I am now ready to move down a size in cloths, even though the weight has remained the same lately. I know putting on more muscle...

    500 free pushed hard on this draggin legs as usual
    500 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy descend 2:48, 2:48, 2:45, 2:41, 2:36
    5x100@1:45 free w/snorkle held 1:35's goal to maintain a strong steady kick and not drag legs as I normally do.

    500 free kick w/zoomers moderate pace
    8x50@:55 free maintain steady kick
    100 free EZ drag legs as usual

    Total 3500 yards
    Categories
    Swim Workouts
  10. Thursday 1/23/14

    Thursday 1/23

    PM only SCY

    3x
    300 swim w/ paddles + fins + snorkel
    8x25 @ :10 rest scull w/ snorkel
    6x50 @ 1:00 360 FL kick/drill by 25 w/ fins

    15:00 of drag racing w/ fins (did a combo of dead starts, flip turn starts and open turn starts)

    2x
    8x25 @ :45 w/ fins
    2 - under H2O kick
    2 - FAST swim (did FR and wasn't slower than 9.9)
    4x50 @ 1:00 drill
    4x75 @ 1:10 FAST inside ALL flags! (actually caught my time on a couple and wasn't slower than :45)

    400 EZ

    Total: 4200
    Categories
    Swim Workouts
  11. Week 69 - Monday to Thursday

    by , January 23rd, 2014 at 09:54 PM (After a long rest)
    Its been a very busy week both work and home life. I have been swimming this week after my meet at the weekend. I am anxious to move on from the meet and i am ready to refocus on my yearly goal and move on to the next phase of my training and competing. I wanted to register for worlds this week but have been too busy.. Here is a summary of the weeks workouts.

    Monday
    Warm up
    400 free with snorkel
    6x50 catchup


    Main set
    10x200 on 2.50
    10x50 kick on 1min
    8x100 on 1.10 with snorkel


    Warm down
    100 easy


    Total 4100scy


    I was stiff today and a little tired.


    Tuesday
    4x(3 x 100 on 1:20 descend 1-3
    1 x 200 on 3:30 kick
    1 x 300 on 4:00 swum as 3x(25 drill 75 swim)
    8 x 50 on :35 free)
    Total 4,800scy


    I was tired today. Nothing special at all in this workout other than I made it.


    Wednesday
    Warm up
    400 free with snorkel
    6x50 catchup on 1 min
    10x 2 turn 50s from middle of pool on 1 min working on coming off turns on back.


    Main set
    8x150 on 1.45 swum as 100 free, 50 back
    10x100 kick with fins on 1.30 alternating back and free
    2x(100 on 1min, 100 on 2min)


    Warm down
    200 easy


    Total 4000scy


    I felt good today. The 150s I was holding 1.35-1.37s and felt strong. The kick I was going 58s on the back and 1.02s on the free kick. The last set of 100s I cruised 55s on the two fast ones.


    Thursday
    1 x 1000 on 12:00 free
    4x(4 x 50 on :35 free, 2 x 100 on 1:05 free)
    3x(4 x 75 on 1:20 kick, 2 x 50 on :40 back)
    3 x 400 on 5:00 work turns


    Total
    5,000scy


    I felt pretty good on the fast free set. I held 30s on the 50s and 1.01s on the 100s.

    I registed to do the 1650 in a USAS meet in Feb and will be competing at the DAM Masters meet at SMU the day after. I have not decided what events I wil swim yet. I am also going to discuss whether to do a drop taper at the end of March for the South Central Zone meet. I don't think I can do Spring Nationals even if I wanted to at this point due to several work commitments, but you never know.
    Categories
    Swim Workouts
  12. Thursday, Jan. 23

    by , January 23rd, 2014 at 05:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/paddles & snorkel
    6 x 25 kick w/snorkel & alignment board
    6 x 25 shooter w/fins
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    -- 4 right side, 4 from blocks
    100 EZ

    1 x 25 AFAP from the blocks + 75 EZ

    1 x 50 AFAP backstroke from the blocks
    -- cramped and couldn't finish
    150 EZ

    1 x 50 AFAP fly-back fromm the blocks on the top, 28
    200 EZ

    4 x 75 IM (fly/back/breast w/fins @ 100 pace + 125 EZ)
    -- went 42, 42, 41, 41
    50 EZ

    5 x w/bungee cord & fins, cruise out to resistance
    1 = backstroke kick, hold, :30 cruise back
    2 = breast, 10 strong pulls, cruise back
    3 = free, 20 strong pulls, cruise back
    4 = backstroke, 20 strong pulls, cruise back
    5 = dolphin kick on back, hold :30
    100 EZ

    Total: 3050


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

    Hadn't used the bungee cordz for awhile. They pack a punch!

    Looking ahead to meets, I'm planning to swim in:

    1. Albatross meet, 3/15 need to sign up
    -- I think I'm going to enter 50 back, 50 breast, 100 IM and 50 fly and swim 3 of those.

    2. I may do a meet in Columbus on March 29 to get some events in before Zones, possibly 100 breast/100 back/100 free. http://www.usms.org/comp/event.php?M...0140329HUNTINY

    3. Colonies Zones, 4/5-6: https://www.clubassistant.com/club/m...1463&smid=5204. I've even persuaded some people from my masters team to come down.
    Categories
    Swim Workouts
  13. 50s at 200 pace: back and breast

    by , January 23rd, 2014 at 04:48 PM (Alex's swim journal)
    Another 3000-yarder: Last night I did some more 50s at goal 200 pace. This time for back and breast. I managed to be around :45-:47 for the backstroke (as nearly as I could tell from where we were in the pool relative to the pace clock), which is a a couple of seconds faster than last week... but, of course, I hadn't tired myself out with a fly set right before it. I think I might follow this pattern next week too and up the reps to 14 per stroke. Here's what I did:

    WU (800)
    400 EZ
    4 x 100 IM on 2:00
    Master's minute

    MS (1400):
    12 x 50 BK on 1:10
    100 recovery
    12 x 50 BR on 1:10
    100 recovery

    CD (800)
    400 IM EZ (7:10)
    400 EZ

    Today Scotty and I got in over lunch and did the 80 x 25 workout one last time before tapering for Sunday morning's meet. My fly felt a lot better today... I was bringing some of the 25s in at :22 with 3-4 dolphins and 5-6 strokes, some of them came in :19-:20 with 3-4 dolphins and 7-8 strokes. The workout was 3500 total:

    WU:
    400 EZ free
    6 x 100 drill and/or stroke

    MS:
    20 x 25 fly on :45
    100 recover
    20 x 25 BK on :45
    100 recovery
    20 x 25 BR
    100 recovery
    20 x 25 fr on :30
    100 recovery

    CD: 100
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  14. Thursday, January 23, 2014 8:45-9:50am

    by , January 23rd, 2014 at 04:10 PM (Fast Food Makes for Fast Swimming!)
    This morning at the Y (or possibly as early as early January), the YMCA changed their start time for the water aerobics class to 8:30-9:30am (rather than 8-9am) with still the 1 lap lane available while they bounce around in the other 5. I got there today, assuming that the 4 lanes would be available in a few minutes, but found out otherwise. Luckily there was only one other elderly lady in the lane, so I was able to split with her, and did some nice easy swimming which is what my body needed. Once the lanes opened up, I went for it.

    Warmup:

    500 Free
    500 Free Pull
    (1000/1000)

    Kick Set w/ board:
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :50 also...I wasn't going to make :45
    (1000/2000)

    200 EZ swimming
    (200/2200)

    At this point I helped them move the lanelines back across and then found a lane for:

    2 x 125 Free Pull @ 1:40
    2 x 100 Free Pull @ 1:20
    2 x 75 Free Pull @ 1:00
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    About 1:00 rest...maybe a hair over...

    2 x 125 (100 Free/25 Fly) @ 1:40
    2 x 100 (75 Free/25 Fly) @ 1:20
    2 x 75 (50 Free/25 Fly) @ 1:00
    2 x 50 (25 Free/25 Fly) @ :40
    2 x 25 Fly @ :20
    (1500/3700)

    100 EZ and gone

    -------------------------------
    3800 Yards


    In other news...our house rebuilding is coming along nicely. The beam is now up and secure in the living room, and everything is cleaned up, so now it feels more like home again, rather than a construction site. Next we'll be getting back to the upstairs bathroom, where this whole thing started over 2 months ago!!

    Some pics of the process:


    My daughter took this picture of me when I was ripping out the sheetrock in the upstairs bathroom wall. I guess I'm losing my hair!
    Click image for larger version. 

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    My father, the brains of the operation, jacking up a temporary beam in the 2nd floor to hold the roof.
    Click image for larger version. 

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    One of the many treasures found in the flooring and ceilings of the house. This is a Seattle Times paper from 1925. We found many complete papers from Seattle and Wenatchee from 1925 and 1926. And bidders???? We take cash money.
    Click image for larger version. 

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    A view looking through the 2nd floor bathroom into the lower bathroom and laundry areas below.
    Click image for larger version. 

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    The completed beam in the living room area...with my dad's friend Rick saying Hi!
    Click image for larger version. 

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  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/24/2013

    by , January 23rd, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 75 1:30 1:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick--25 moderate/25 fast-- 1:15

    1 X 50 easy free 1:00
    1 X 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast
    Round 4: 100 is IM, 50 your choice(no free)

    6 X 100 1:30
    10 X 50 :40
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  16. Workout 01/23/14: morning

    by , January 23rd, 2014 at 09:27 AM (Maple Syrup with a Side of Chlorine)
    Feeling tired following all that fly yesterday, but otherwise ok. Easy swim this morning...

    200 fr/200 bk/400 Shark Swim/200 IM drill

    10 x 50 on :50
    - odds perfect free
    - evens fast im order

    100 kick
    200 loosen and out
    -----------------------------
    (Solo/Rec/1800 yds/35 min)

    Planning to go to Chapel at the college then spend time tiling before getting kids after school. Class number two tonight.
    Categories
    Swim Workouts
  17. Sprint day, I really need to get the body moving faster

    by , January 23rd, 2014 at 07:39 AM (Mixing it up this year)
    I just didn't feel fast but I was trying! The more I do it the better I will get. I think Tuesdays and Thursdays will be either stroke or sprint days since Monday, Wednesday and Friday I typically have to share lane space now that the SCAD is back in the water.

    This was an old Leslie Livingston workout. I have some of her workouts now on my laminated index cards. Easy to keep on deck and reuse.

    500 free
    500 free kick w/zoomers
    4x25@:40 odds free build to fast evens EZ
    4x25@:45 kick odds build to fast evens EZ
    4x25 drag race from mid pool AFAP to wall then EZ to mid pool
    50 EZ
    8x25@:45 Burst & cruise free
    2x50@1:00 free EZ
    4x(25 AFAP + 50 EZ)@2:00 1 each stroke w/fins took fins off for first 50 of breast
    3x50@1:00 free EZ
    4x(37.5 AFAP +112.5)@3:00 free #1-3 free #4 AFAP was fly
    300 Free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  18. Wednesday 1/22/14

    Wednesday 1/22

    PM only SCY

    2x
    5x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25

    4x under H2O returns
    100 EZ

    3x
    6x100 @ 1:15 D1-3, 4-6 to FAST w/ paddles
    4x75 @ 1:15 last 25 FAST w/ fins

    100 EZ

    2x
    4x25 @ :15 rest scull
    10x25 @ :25 FR kick w/ board
    4x25 @ :15 rest scull
    200 @ 3:30 FAST FR kick w/ board (2:55, 2:53)

    400 EZ

    Total: 6000

    Except for one fast 100 where I lost a paddle, I basically held 1:03-1:04, 59-1:00, and :54-55 on each set of 3 100s. I definitely feel like a truck ran over me after yesterday's practice
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/23/2013

    by , January 22nd, 2014 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40

    1 X 500 kick

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Pull two rounds.
    Round 1 intervals left, 2 right.

    4 X 200 IM 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  20. Workout 01/22/14: noon

    by , January 22nd, 2014 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    Well, I've made good on my gridge with James thanks to my beloved Pat's getting bounced from the Superbowl hunt:

    200 Fr/200 Bk/200 IM drill/400 Shark Swim warmup

    200 Perfect Stroke FR with AP
    6 x 125 on 1:50 (fast first and last 25, cruise the middle)
    100 social kick (we'll, I talked myself up for what was next ...)

    1000 FLY, done as:
    10 x 50 on :50 (got 7-8 sec rest on all), right into
    20 x 25 on :30 (went :15 on the last one )

    200 float and out
    (Solo/Rec/3250 yds/75 min)
    ----------------------------

    With temps struggling to get on the postive side of zero today (it was -7 when I went to the pool at 11:30), the crowds were away. Probably due to dead batteries. The pool emptied out so I launched into the set, since part of the gridge was to do it with the next practice. I did DPS fly and was happy to see #10 on the 50's, knowing that the little extra rest on the 25's would be very welcome. It was

    Off to watch the boys and girls team's play bball this afternoon, then relaxing for the rest of the night. Now, where is that ibuprofen ...
    Categories
    Swim Workouts