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  1. Thursday, Oct. 30

    by , October 30th, 2008 at 04:06 PM (The FAF AFAP Digest)
    AM -- 5 mile run. Felt good!

    PM -- swim. I stunk! Felt like I was swimming through jello. But muddled through it, using one of Paul Smith's speed sets:

    650 warm up of swim and kick

    Paul's set:

    200 fast (IM, did it medium)
    100 easy
    200 fast, broken 10 seconds rest at the 50 (IM)
    100 easy
    100 fast (backstroke)
    100 easy
    100 fast, broken, 15 seconds rest at the 50 (backstroke)
    100 easy
    50 fast (fly)
    100 easy
    50 fast, broken, 10 seconds rest at the 25 (fly)
    100 easy
    4 x 25 fast, 25 easy between each (free)
    100 easy

    Total: 2250
  2. Thursday, October 30, 2008

    by , October 30th, 2008 at 12:20 PM (A comfort swimmer's guide to easy swimming)
    Solo SCY

    Warm up
    1 x 500 swim as 100 free/100 back/75 free/75 back/50 free/50 back /25 free/25 back

    4 x
    {1 x 50 25kick/25drill
    {1 x 50 25drill/25swim
    Did 1 for each stroke

    Main Set
    1 x 200 free on 3:30 (2:38)
    1 x 100 on 3:00 KICK did on back, no board
    1 x 50 on 1:30 SWIM FAST
    1 x 50 on 1:30 KICK again on back no board
    on 50s: #1 fly (:36), #2 - Back (:36), #3 - free (:31)

    300 free at moderate pace

    1 x 50 choice off blocks for time (went free @ :28.4)

    Cool down
    300 easy swim

    2350 yards

    Updated October 30th, 2008 at 02:43 PM by poolraat

  3. Meet Schedule

    by , October 30th, 2008 at 12:55 AM (The FAF AFAP Digest)
    I've been in a bit of a snit lately about my future meets (as anyone can tell if they've read my rant on the Indy 2009 thread). So, I spent awhile this afternoon trying to decide where I will swim the next year. I really need meets to keep me motivated in the pool. I considered going down for the VMST meet on Nov. 8, but it's just too soon after the Sprint Classic for me. I also considered going up to Nassau County NY for their SCM meet on Nov. 23, but it's a bit of a haul too. Here's what I've tentatively come up with:

    Sunday, Dec. 7, 2008 CZ SCM Champs:

    Every SCM meet in the country is this weekend, which doesn't work out for me as my kid is swimming in the Tom Dolan meet on Dec 5-7 here at GMU. (I can't make the Open QTs.) But, I am going to try to go up to Zones for the Sunday events and swim the 50 free, 50 breast and 100 IM. I'll watch Mini-Fort on Friday-Saturday and miss her 200 IM and 200 fly on Sunday. She has given me "permission" to go for one day even though I'm her "good luck charm" at meets. She'll do great, and she gets all my old technical suits anyway.

    Jan. 17-18, PV Jan. Open: There is a kiddie USA meet here in PV on Jan 17-18. I might breeze in one day and swim the 100 fly and 100 free. Won't swim both days, as one day is really plenty for me. This has the added benefit of being an afternoon meet.

    February 14-15, 2009:

    Thinking of going to Auburn and swimming in the SCY meet there with Puff. I've never swum at Auburn and always wanted to. If I swam there, I would probably "taper" for 10 days or so for this meet to post some decent SCY times. Attending this meet would have the added benefit of allowing me to swim a lot of relays and not worry so much about my SCY individual events and times at the CZ in April at my pool (GMU).

    March 2009, Albatross Open:

    Plan to swim in the Albatross SCM meet, although it's not on the PV calendar yet. This is always a fun meet. Last year, my team swam an All American Relay at this meet (mixed 200 free relay). This is the only SCM meet in PV, so I would probably also rest a little or hold speed a la ande after Auburn. The order of events hasn't changed in years. So I would either swim the backstroke sprints or swim what I did last year: 100 fly, 50 fly, 50 free.

    April 2009, SCY Colonies Zones at GMU

    My team is hosting this meet, which is always a fun meet. I briefly looked over the schedule of events. I would probably swim the 100 free, 50 breast and 50 back on Sat. and the 100 IM, 50 fly, 100 back and 50 free on Sunday. I won't swim the 100 fly though, as it's way too close to the 50 back. I may swim fewer events if I go to Auburn and instead swim a lot of relays with my team and a couple events for fun.

    May 2009, LCM USA "Derby"

    I may swim in the LCM USA meet at GMU. Hard to pass this meet up, it's so close.

    June 15-16, 2009:

    I may swim an event or two at this local USA LCM meet. I like having the ability to just cruise in an do a few events without any pressure at these USA meets -- except the possibility of embarrassing myself in front of my kid. OR, I'll train hard in May and June and swim in:

    July 16-19, Jr and Sr Champs at U of Md:

    Will probably swim a few events at one of these meets to get LCM times, as Indy does not have a good order of events for me and I don't plan to go right now. This might change if a lot of my teammates go to Indy. I swam in Jr. Champs last year where I got my 100 back and 50 free times (unrested).

    August: VACATION!! Probably won't be around for LCM Colonies Zones this summer. But it depends when it is.

    October 2009:

    I am thinking of heading to Indy to swim in the TYR SCM series instead of swimming in the Sprint Classic the same weekend. There are very few SCM on the right side of the country and I would love to swim in Indy.

    Updated October 30th, 2008 at 10:46 AM by The Fortress

  4. Out of the Comfort Zone

    by , October 30th, 2008 at 12:30 AM (A comfort swimmer's guide to easy swimming)
    Wednesday evening 10/29/08
    SCY Some solo, some with the guy in adjacent lane.
    I went with the intent of just doing some kicking and practicing backstroke starts but got talked into swimming a set with a friend swimming in the next lane.

    200 easy free, 200 easy back
    4 x 100 kick on 2:00, dolphin on back with monofin (ave 1:15)
    100 easy free
    4 x 100 kick on 2:00, dolphin on back with zoomers (ave 1:35)

    5 x 100 free on 2:00 (with Dale, he was doing 10) I descended these 1:14->1:09

    300 easy swim and kick

    Total 2100 yards
  5. 5 Stages

    day 1 lake buchanan
    4.4 miles, out and back.
    with only one buoy at the turn and two at the finish, it was necessary for each swimmer to have a kayak escort. a very irregular shore line makes it extremely hard for a swimmer to navigate otherwise. the lake was a lot lower than last year and a few of us ran aground close to the turn on a small sand bar. a steady cross wind added a bit of chop throughout the course. i finished 2 minutes behind collis.

    day 2 inks lake
    2.6 miles out and back
    this course takes a turn and we needed to swim a few hundred yards before the dam came into view, still the turn buoys were not visible yet. i foolishly followed a kayak to the second buoy first and during my correction back to the first buoy collis and keith passed. i rounded the first buoy and returned to the second buoy (my second time around it) and by this time couldn't even see keith or collis ahead of me......damn! my will was broken. did this stupid mistake blow the whole week?! i was really pissed off at the finish, losing a ton of time to collis and barely holding any lead on keith.

    day 3 lake lbj
    2 miles out and back parallel to lake lbj dam
    due to fog, last year this was set up as a two loop triangular course. this year a straight out and back swim. it was very easy to sight a power line tower so i kept my head buried and decided to give it everything i had. i couldn't drop collis. we hit the turn even, but he had the inside and i had to swim hard for the next minute to catch up to him. i held on for a few more minutes but then he started to gain some distance on me. i couldn't jump in his wake for a rest, as drafting is not permitted under ASA open water rules. i swam a 43:44....1:05 behind collis. any thoughts i had about beating him are gone now (even without my error at inks). i couldn't lift my arms up, and when i got back to the hotel, spent a half hour under the shower massage.

    day 4 marble falls
    3 miles out and back
    i managed to get loose and felt good for the start, but today we were joined by 14 year old andrea who took off at the start. the race goes under a bridge (rt 281) and turns to the right through a beautiful canyon. i managed to catch andrea before the turn buoy at the dam, but she over took me at the bridge and had a good finish.....way to go! collis passed me shortly after the turn and held a tighter line through the bend. robert and keith were close behind me.

    day 5 lake travis
    3 miles out and back
    the lake is low. the bend in the course and the rocky, sloping banks make it hard to pick a straight line. i hit the turn even with collis (getting used to this scenario) but he builds a minute lead on me during the second half. keith and robert have a dramatic finish a few seconds behind me.

    keith's blog

    results at 10k
  6. Wed, Oct. 29

    by , October 29th, 2008 at 04:51 PM (The FAF AFAP Digest)
    5 mile run. It's freezing here!
  7. Stroke/Speed Endurance

    by , October 29th, 2008 at 12:35 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 29, 2008
    SCY, Solo

    1 x 300 swim, half free, half back
    4 x 100 kick on back on 2:15 odds flutter, evens dolphin

    Main Set
    6 x 150 : Swim 2 sets of 3
    #1 Go 50 Hard, 50 Easy, 50 Hard
    #2 50 Easy, 50 Hard, 50 Easy
    #3 All Hard.
    (1-3 free, went 1:58-2:05-1:53)
    (4-6 back, went 2:15-2:15-2:08)

    1 x 50 on 1:00 Easy Swim

    The following set was all backstroke
    {5 x 50 on :55 Maintain Pace (ave. :45)
    {4 x 50 on 1:00 Faster than Previous (ave. :43)
    {3 x 50 on 1:05 Faster than previous (ave. :41)
    {2 x 50 on 1:10 Faster than previous (ave. :39)
    1:00 Rest
    1 x 50 Fastest of All (went :36)

    Cool down
    1 x 400 Drill 50/ Swim 50

    Total: 2800 yards

    Will do 45 min. spin class later today.

  8. An evening swim

    by , October 28th, 2008 at 11:37 PM (A comfort swimmer's guide to easy swimming)
    Tuesday 10/28/08 P.M.
    Solo SCY
    I blew off yoga and went to the pool after work for a bit more speed work.

    1 x 500 swam as 100 free/100 back/75f/75b/50f/50b/25f/25b
    4 x 100 kick on 2:15 (flutter kick on back 1:45)
    8 x 25 UW SDK w/fins (zoomers)

    16 x 50 on 3:00 for every 2; swam as 1 fast stroke/1 easy free
    1-3-5-7 fly (ave. :36)
    9-11-13-15 back (ave. :34)

    300 easy back/free

    2200 yards
  9. Tempo Kicking, Oct. 28

    by , October 28th, 2008 at 04:00 PM (The FAF AFAP Digest)
    Took yesterday off, except for ART. Today, I went to a 60 minute spin class in the am. Rather lackluster effort, as I'm still tired from the meet.

    Afternoon at the pool:

    Warm up:

    200 free, 100 kick, 100 breast, 100 kick, 100 back, 100 fly drills, 50 scull

    Main set: (Tempo kicking a la Tall Paul with 30-40 second RI)

    100 kick with MF on back
    200 kick with MF w/board
    300 kick with MF on back
    400 kick with MF w/board
    100 EZ
    400 kick, backstroke kick
    300 kick, flutter w/board
    200 kick, backstroke kick
    100 kick, flutter w/ board

    150 C/D

    Total: 3000
  10. flyin' off the blocks

    by , October 28th, 2008 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, October 28, 2008

    Solo, SCY

    1 x 300 swim
    6 x 50 alt dolphin and flutter, no board
    8 x 25 Butterfly drills RI :10

    Main set
    8 x 50 on 2-3:00 sprint off the blocks
    1-4: swim 25 all out FLY, then 25 easy free
    5-8: swim 25 all out free, then 25 easy free

    Repeat 2x (free)
    {1 x 200 on 3:15 Count Strokes (ave 17 spl)
    {2 x 100 on 1:45 Minus One Stroke (16 spl)
    {4 x 50 on 1:00 Minus One Stroke (15 spl)


    Cool down
    1 x 200 easy back (counted strokes and average is 16 spl, if I take at least 5 sdk's off the wall)

    Total: 2600 yards

    Updated October 28th, 2008 at 11:28 PM by poolraat (Corrections)

  11. Highland lakes challenge

    the HLC is a five day open water stage race held in the texas hill country. the distances range from 2 to 4 miles each day (lake buchanan actual distance 4.4 miles this year)

    now, i know that most swimmers don't think of the middle of texas when they hear "open water" but dr. keith bell and sandy neilson-bell maintain a busy schedule of OW events and the lakes are beautiful and challenging.

    results and info here:

    coming next:
    stage descriptions
  12. Monday, October 27, 2008

    by , October 27th, 2008 at 03:30 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    1 x 300
    6 x 50 on 1:10 Kick, alternate dolphin and flutter
    6 x 50 on 1:10 Odd:25 Fly build/ 25 ez free, Evens: 25 Back build /25 ez free,

    Main Set
    Do 3 times through
    1 x 100 Focus on long Pullouts.
    4 x 25 on :45 - Really Fast
    4 x 50 on 1:10 Kick Fast.
    Round 1 & 2 All backstroke
    Round 3 - 100 free, 25's fly

    2 x 150 on 2:30 Negative Split Break @ 75 :10R

    1 x 300 easy kick/swim/DAB

    Total 2,700 Yards

    Went to spinning class during my lunch break today. It was a kick a** session and my legs are really feeling it now even after 4 hours.

    Updated October 27th, 2008 at 09:39 PM by poolraat (add later workout)

  13. Sprint Classic Results

    by , October 27th, 2008 at 12:55 PM (The FAF AFAP Digest)
    Very fun meet with a great turnout! Results are at:

    Swam the 50 fly, 100 fly, 50 free and all the 25s. Felt pretty sluggish in warmup. Needed an event to get the cobwebs out.

    First event: 100 fly

    This was a show down with my coach, who was right next to me. We swam neck and neck most of the way. She was out in 30.0; I was out in 30.1. I was behind at the third turn, pulled even with about 10-15 yards to go and we swam stroke for stroke to the wall. She glided in and I took another short stroke. According to meet watchers, I "Phelpsed" her at the finish, outtouching her by .1. I finished in 1:04.4. Faster than I thought I'd go based on warm up. I am apparently still overkicking. Chris S. noted I was kicking air and making a big "booming" noise with my kick. Gotta work on that. My turnover was also pretty slow. This arises from being paranoid about the piano, I think. One day I'll just take it out fast like Hulk and see what happens.

    50 fly:

    Another close race. Last year at the Sprint Classic, I swam a 28.80 (in a Pro). I was hoping to go around a 28.0 this year. I swam a 27.5 at the NC meet a month ago, but had great walls there. Surprised myself and went a 27.39, just out touching 2 fast chicks at the finish after trailing slightly at the turn. I only breathed twice (I think). I took 4 breaths in NC. I was thrilled with the time, a new PB! Definitely my best race of the meet.

    I won my 50 fly gridge with Stevenson, who, refusing to believe that my fly has just improved in the last year, is still accusing me of sandbagging. If I hadn't gone a PB, Paul Wolf-Girl would still be a manly man, not a girlie man.

    50 free:

    I haven't been having the best luck with the 50 free in SCY lately. Swam a 26.4 at Zones last April and a 25.99 in Austin. I haven't hit my turns on the bulk head. Yesterday was no exception: god awful turtling, side-winding turn and bad breakout. Nonetheless, had a good rhythm and hit the wall at 25.51, which is my best time. I swam a 25.57 at SCY Zones in 2007 (in a pool with a wall, not a bulkhead).

    Battle of the Drop Dead Sprinters:

    Last year my 25 times were:

    12.25 free
    16.49 breast
    13.01 fly
    14.41 back

    (I really had no idea, had to look them up.)

    This year, I went:

    12.01 free
    15.95 breast
    12.71 fly
    13.96 back

    Cumulative total: 54.63 -- if only I was even remotely near that in the 100 IM. lol I was definitely start challenged. Literally belly flopped in fly, and was too shallow in backstroke. But I had a good start in breaststroke! lol

    There was a 3 way tie for Fastest Woman between Yana Park (my speedy teammate), Sara Fisher (from NC) and me. My rousing 3rd place overall in the 25 breast kept me in the game!

    Really happy with the meet results. No idea when my next meet is going to be though ... Back and shoulder muscles were pretty sore after the meet. Went to ART this am. Should be brand new in a couple days, although I plan to kick a lot the next few weeks.

    Updated October 28th, 2008 at 01:05 PM by The Fortress

  14. Great News For New Mexico State University Swimming & Diving

    by , October 24th, 2008 at 08:37 PM (My non-workout blog and random thoughts)
    NMSU is ranked number 2 in the nation for team grade point average! (3.566)!!! They are the top women's team for GPA in the Western Athletic Conference!

    Tessa Bain was awarded Academic All American status for her 4.0 GPA going into her junior year (majoring in accounting).

    Last spring, the NMSU team had 11 women athletes with a 4.0 GPA - and these athletes are not majoring in underwater basket weaving - it's accounting, business, engineering, biochemistry, etc.

    I spoke with Head Coach Rick Pratt and he told me that he prefers to recruit talented athletes who are not top tier, but are motivated to work hard in both the pool and in the classroom. He said that the team helps each other and that the interaction between the team members is just outstanding.

    As we know, all most all college swimmers go on to a professional career outside of sports. These ladies are on the right track to be good citizens and hopefully, future masters swimmers!

    Mea Culpa ---------------------------------------

    When I swam in college, I did not focus on academics until my senior year. I was caught up in the peer pressure to party, party and party. Great for the social life - very bad for the GPA. I barely graduated!

    I went on the earn two masters degrees (statistics and operations research) and a Ph.D. in engineering (major: operations research and minor: computer science). I did the second masters and Ph.D. while working full time (no time for swimming).

    The point of this blog post is simple: the discipline and competitive desire that I learned from swimming stuck with me and I applied those lessons later in life when I was given the opportunity. Competitive Swimming teaches you key life values - the ability to withstand mental and physical hardship, the desire to compete and accept disappointment, the value of rising to a challenge, belief in yourself and your team and probably most important - to never give up!

    See you in the water!
  15. Pre-Meet Musings and Swim, Oct. 24

    by , October 24th, 2008 at 05:01 PM (The FAF AFAP Digest)
    I've been waaaay too busy this week with kids and work. RL is seriously interfering with swimming. Good thing it's an easy week with our meet on Sunday. Today, I just dashed into the pool for 40 minutes before swim car pool and did a minimal pre-meet Ande type workout:

    600 swim-kick
    200 fly drills
    4 x 25 build

    3 x 25 AFAP, with 50 EZ after each

    Backstroke starts. Oddly, I seem faster when I don't go too deep.

    100 EZ

    Total: 1325


    Probably won't swim tomorrow and just take it easy before the meet. I don't have specific time goals for this meet. I'm actually more focused on fun/gridgin'/racin' than times. I'd like to:

    1. Hopefully, beat my coach, who is sandbagging like the rest of the world except Hulk, in the 100 fly. Not sure what it's going to take to do this, but I'd like to go a 1:05. Not sure what my standing gridge with Hulk is here -- either closest splits or who can go out the fastest and die the worst. lol

    2. Win my gridge against Chris in the 50 fly. Don't think I'll improve on my 50 fly from NC where I hit the walls perfectly, but hope to be around 28.0 or so if all goes well.

    3. Beat my old workout partner Cindy Dobyns in the 50 free since Lisa Rapuano won't be there. She's very speedy, and this is her fav event. No idea about my time; don't care much. It always depends how my turn is on the bulk head. Don't like bulk heads much for free sprints (even the Austin bulkhead). My fastest 50 free time ever (25.5) was done in the slippery metal wall pool at GMU.

    4. Get off the blocks decently well in the 25s. It appears that my main competition for the Fastest Woman Award will be my coach, Cheryl Ward. Jen O'Reilly isn't swimming the 25s. Stacey Peterson, who would destroy me, isn't at this meet. Although I haven't really looked at the psych sheet much, so there are probably many other threats!

    Psych sheet is up at

    My shoulder is still bothering me. I wonder if knocking off the weights pre-meet made it worse? Couldn't get in to see my ART doc on short notice, so I'm going with tons of ice and ibuprofen. (Did get one appt, but gave it to Mini-Fort who's been complaining constantly about her knees. At least I don't have that affliction.)

    Updated October 25th, 2008 at 12:03 AM by The Fortress

  16. Distance backstroke today

    by , October 24th, 2008 at 02:03 PM (A comfort swimmer's guide to easy swimming)
    Friday, October 24, 2008
    SCY, solo

    1 x 300 swim 150 feee/150 back
    8 x 50 Kick on RI :10 (no board)
    8 x 50 drill on RI :10 (mix of free and back)

    Main Set
    3 x 200 back on 3:30 descend and keep long and relaxed (went 3:10-3:05-2:56)
    1 x 200 kick on w/board on 5:00
    3 x 200 back on 3:30 same as above
    (went 3:06-3:05-2:57)
    1 x 200 kick w/board

    1 x 100 easy free and DAB

    I was very pleased with this set. My times for the 3rd 200 of each set were about as fast as I have ever swam a 200 back (and 20-30 sec. faster than I could do a year ago). And I was swimming relaxed, not pushing. I am now wondering what I will do for a 200 in a meet.
  17. Fat Man back in the pool 10/23 I miss my fins

    by , October 24th, 2008 at 11:27 AM (Fat Man back in the Pool)
    Thurs PM New Territory SCY
    Nothing controversial to upset the reader

    400 Swim

    200 IM Kick/Drill x 25

    6x50 Free descend 1-3 on:50 dropped to 30

    100 Easy

    500 for time
    This is a monthly team evaluation swim that reminds me how far I have to go to be back into what I consider reasonable shape, no sense of pacing, and without fins - no driving kick. Probably need to add a couple of practices of just long slow swims to get my aerobic base up. 7:50 - almost 40 seconds slower than with fins.

    Now as a breaststroker I realize that I will never be part of the sub 5 minute group even at my best, it was 5:15. I would prefer that we do a 200 free and a 200 IM for the evaluation

    100 Easy

    3x100 Free build on 1:40 - Down to 1:15

    6x50 Free Descemd 1-3 - Kicked most of these, pushed the last one fly leading into the wall and cramped in the calf off the wall - embarrassing.

    12x25 Free odd: Build Even: Fast

    100 Easy

  18. Loafin'

    by , October 23rd, 2008 at 04:49 PM (The FAF AFAP Digest)
    Didn't do much today. Resting a bit for the Sprint Classic.

    650 swim-kick

    10 x 25, alternate fast UW shooter no finz with EZ DAB

    100 EZ

    12 x 25, 4 x (easy speed fly, easy, fly drill)

    100 EZ

    50 fly AFAP
    100 EZ
    50 back AFAP
    100 EZ
    2 x 25 AFAP free, followed by 25 EZ
    100 EZ

    Total: 1900


    Shoulder is still sore. It's been bothering me since I did the 10 x 75 fly. So those sets just might not be in my future.

    Have to figure out a new plan for the summer. Had planned on LCM Nats at Indy as my focus meet, with a 2 week family vacation to immediately follow. Because of the anti-sprinter fly-backer order of events (again, sigh, see rant), Indy is out. I can't go to CZ LCM Zones either, as that will likely fall during my tentatively planned August vacation. There are quite a few USA meets in PV, so I might be stuck with those. If that's how it works out, I'll try to find a fun SCM travel meet, as there aren't many of those in PV.
  19. A freestyle & backstroke day

    by , October 23rd, 2008 at 02:18 PM (A comfort swimmer's guide to easy swimming)
    Thursday, October 23, 2008
    SCY with Carrie

    300 swim, did half free, half back
    4 x 75 as k/d/s by 25's, did one each stroke
    8 x 25 as #1 fast -> easy, #2 easy -> fast,
    #3 easy, #4 fast, repeat. 1-4 free, 5-8 back

    Main set
    2 x 200 on 3:30, free with every 4th length back (ave 2:50)
    4 x 100 on 2:00 as 50 free/50 back (ave 1:25)
    6 x 50 on 1:00 as odds free, evens back (ave :37)
    8 x 25 IMO AFAP on :45

    Cool down
    300 easy kick and swim

    Total 2400 yards
  20. Fat Man back in the Pool

    by , October 22nd, 2008 at 02:48 PM (Fat Man back in the Pool)
    Getting caught up. Meetings last week so no T or Th practice.

    Saturday 10/18 Aquatic Center SCY
    no coach - workout by committee

    500 Swim
    6 x 50 Stroke \ Drill
    1000 - 200 Fr, 200 Bk, 200 Fr, 200 Br, 200 Fr
    6 x 100 on 2:00 Odd Free DPS 1:20s
    Even IM 1:22 - 1:17
    4 x 100 K
    200 WD
    2800 yds

    Tues 10/20 New Territory

    500 s-d-s-k-s by 100s
    6 x 50 odd stroke drill/dps even dps on :50
    200 Free DPS
    4 x 25 Fly All Out
    200 Free Negative Split
    4 x 25 Back All out
    200 Free Build by 50
    4 x 25 Breast all out
    200 Free Fast
    4 x 25 Free All out
    100 easy
    8 x 25 Odd Stroke Even Free all DPS
    100 Easy

    3000 yards

    Felt real good with this especially on the 25 br & fly.

    Does any one do max heart rate training anymore? I don't think that the 26 year old Coach realizes there is a difference between 220-26= her max hr and 220-50= mine.