2 x through 150 swim 100 IM 6 x 100 @ 1:40 4 SDK off walls 200 BK cruise @ 4:00 5 x 100 @ 1:35 two strokes before breath 200 BK cruise @ 4:00 4 x 100 @ 1:30 no breath from flags in 200 BK cruise @ 4:00 3 x 100 @ 1:25 perfect turns 200 BK cruise @ 4:00 2 x 100 @ 1:20 perfect stroke 100 EZ 300 social kick 6 x 25 @ 45 SPRINT w/fins and paddles - went 2 fly no paddles - 2 bk, 2 fr with fins and paddles 200 float 4050 scy Our youngest daughters out of town gymnastics has taken up some of my training time lately and it I felt tonight. My stroke was a bit sloppy and I seemed to be a little of on my turns. I have about a month to get mu self ready for the SC SCM meet in Columbia. Everything will be alright.
Monday 10/29 AM (weights only) and PM SCY AM lift: 2x10 4x8 bench press @ 95/95/105/105 lbs 4x8 lat pullover @ 20 lbs 4x8 shoulder press @ 20 lbs 3x10 row to reach @ 20 lbs 3x10 hammer curls @ 20 lbs 3x10 dips PM swim: No PM swim :/ Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.
DRYLANDS, 75 min rehab ex, 15 min flutter kicks on bosu, 100 long arm crunches, 100 cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side explosive leg press, 190 x 4 x 15 wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25 good mornings, 85 x 2 x 8, 90 x 2 x 8 rear delt flys, 50 x 2 x 30 standing power wheel roll outs, 2 x 10 resisted track start jumps on cable machine, 50 x 2 x 10 resisted standing long jumps, 30 x 1 x 10 knee tuck jumps, 2 x 10 altitude drops, 10 Bike, 45 min: Didn't go too hard. Was reading Tyler Hamilton's The Secret Race. Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy ++++++++++++++++++++++++++++ I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
SCY @FGCU Aquatic Center Air temp of 65, pool at 79, 94% water clarity. Sunny blue skies with humidity at 48% Freestyle Focus - Stroke Technique *Warm Up* 1x400 FR Drills *Set 1* 1x5000 FR Swim, done as #1) 1000 as 2x500: 250 Smooth, 250 Strong #2) 1000 as: 400 - EZ legs, smooth pull300 - moderate 2k, steady pull200 - firm 4k, stronger pull100 - steady 4-6K, firm controlled pull #3) 1000 as 2x500: 300 Smooth, 200 Strong #4) 1000 as: 400 - EZ legs, smooth pull300 - moderate 2k, steady pull200 - firm 4k, stronger pull100 - steady 4-6K, firm controlled pull #5) 1000 as: 400 - moderate 2k, steady pull400 - firm 4k, stronger pull200 - steady 4-6K, firm controlled pull Warm down: 100 EZ Comments: Thinking of my family in Princeton, NJ and the entire eastern seaboard as Hurricane Sandy passes today, tomorrow, and Wednesday.A Fall/Winter day in SWF with temperatures in the low 60s up to 65 by the time of my swim.The 5K was a good swim with two days off this weekend, I enjoyed the challenge to work on the variable pace, effort and stroke technique.The approximate 100 yard pace when using a steady kick and firm pull was 1:07-8 glancing at the clock before the flip turn.
Updated October 29th, 2012 at 08:12 PM by fdtotten
Sandy has closed the pool today and tomorrow at the least, so no swimming for me for a bit. I was able to help at the registration booth yesterday for the cyclocross race in Bennington. Remember that my brother (the biker and former swimmer) swam at our meet in April, so I (the never was biker) helped out at his event. Last year it snowed, so it was canceled. This year it was beautiful for a race - they had a total of twelve divisions (including the costume one lap race I did) and lots of people out to ride. You can see that the my wave (I'm the Great Pumpkin, Charlie Brown) had a varied group - Lance came with his lawyer (and special feed), Jesus was following the young Men In Black fellow (both well ahead of Buddy the Elf and some dude in a tutu), and other little ones that had already taken off: I might have taken a wrong turn, but I was busy have fun and not falling over ... More photos from the event here. Great time. I am thinking of doing the Cat 4/citizen men ride next year, but we shall see. I'd have to remove my bar ends for that to happen.
SCY Warm up (1000) 300 swim - free & back 200 kick - w/board & snorkel, alternating flutter & dolphin 100 drill - 1 arm fist swim, free & back 4 x 75/1:40+ IM Order (25 kick - 25 drill - 25 swim) 4 x 25/40 burst + cruise - did fly-back-free-fly Kick set: (No board) (600) Repeat 2 x's: 100 dolphin on back/20sr - around 2:10 100 back kick/20sr (at least 10y off walls) - around 2:05 4 x 25 IM kick/10sr (strong) - all on back in streamline Main set: (1200) Repeat 3x: 200 choice/4:00 build up - all back, went 3:15-3:10-3:02 4 x 25/50 Either burst + cruise or AFAP breast stroke - 1st time breast, 2nd time free, 3rd time fly 100 (25 kick - 25 swim - 25 drill - 25 swim) Warm down Total: 2800 yards
SCY WARM UP: 1 X 250 4:00 3:45 3 X 100 1:40 1:30 Three rounds. Round 1 interval left, 2&3 right. 1 X 200 kick 4:30 3 X 100 kick 2:15 1 X 100 swim 1 X 100 1:40 2:00 2 X 50 fast 1:00 1:10 Four rounds, choice. Rounds 1/2 free, intervals left. Rounds 3/4 stroke, intervals right. 8 X 25 odd: build to race finish even: blocks, sprint 20 yards 10 X 100 2:15 Choice. odd: cruise even: fast WARM DOWN: 4 X 50 easy 1:00 4450Y
Swam w/ Dave, Dave, Dave, Roger, Aundrey, Meredith, Danny and Ray. Soccer was exhausting last night. We had a really light turnout despite perfect weather. Played 3 v 2 where the team that last got scored on got the extra player. Fewer players means more running, more touches on the ball and more aches and pains from falls. I really thought I'd have a rough morning in the pool but it wasn't bad at all. Made 5 x 300 IM on 4:30 with a drag suit. That's not something I thought I could do. SCY 600 warm up 5 x 300 IM - 4:30 Made 4:20-4:25 100 Easy 5 x 200 - 3:00, Make 2:30 on first and descend 100 Easy Aundrey led our lane but was having some knee trouble. I went 2:32 and 2:30 on the first 2 drafting Aundrey. On 3-5, I led the lane and made 2:25, 2:22 and 2:18. 5 x 100 - 1:30, 75 Kick/25 Free 100 Easy 10 x 50 - 1:00 * Odds hard fly (:37s) * Evens easy pull 50 Easy 12 x 50 - :55 * 1-4 Pull, descended :35 to :30 * 5-8 IM * 9-12 Kick, IM Order 200 Cool down (5250 Total)
Updated October 29th, 2012 at 01:46 PM by pmccoy (Mixed up some 2s and 5s)
Just did not have the energy this morning. I was not pleased with my efforts, nor my speed. I guess we all have those days. 400 Free 4x(25 scull + 25 drill + 50 build)@:30RI did not feel like I was building at all 4x25@:45 kick descend went 41, 35, 30, 30 not too good here either 100 EZ 6x75@1:30 as 12.5 SDK+ 12.5 build free + 12.5 fist +12.5 fast + 25 smooth 100 EZ 50 free from push went :35 150 EZ 50 free kick went :56 150 EZ 3x(3x 25+50) R1+2 free R3 kick w/zoomers 25 fast + 50 @200 pace 225 EZ Total 2750 yards
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