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  1. My first organized swim practice...

    by , September 30th, 2013 at 11:45 PM (Alex's swim journal)
    So, at the suggestion of one of my YMCA swim mates, Scott, I went over to Carthage College across town and joined an actual organized swim practice. They're trying to get a masters swim program started there for the first time in a few years if I understand it correctly. They have a beautiful swim facility, tons of lanes when set up as SCY.

    Jackie coached us tonight, took a look at my stroke during warm-up and diagnosed my left arm crossover pretty quickly, and said I had a tendency to cross over with the other arm a bit too. She had me do a bunch of body position drills front and back in the warm-up until straightening out my arms didn't seem so awkward. Even so I swam some of the sets as drill too... six kick and turn body position drill (front and back) and even the dreaded tarzan-drill; this is how desperate the situation has gotten apparently with persistent cross-over. In any event, by the end of the practice I was swimming back stroke without crossing over and coach said it looked great. Front crawl is going to take some time, just because I've got so many more yards in on that stroke and breaking the habit is going to be a little tougher.

    Anyway, here's what we did, well, what I did... the team had a 1000-yard warm-up and I only did 600 to focus on drill, so I did 3600 of the 4000-yard workout:

    WU (700):
    3 x 100 (fr/bk/fr)
    100 IM
    200 in additional drills

    MS1 (1700/2300):
    --4 x 50 stroke drill (did back six-kick and turn)
    --10 x 50 fr on :45 (held :40, but she had me going on 1:00 every third or fourth rep)
    --5 x 100 on 1:40 (the first couple she had me do as drill, then I held 1:27-1:30)
    --500 timed (came in 7:55, which is closer to this summer's 3-5K pace, but faster than 500s I was swimming this time last year)

    MS2 (600/2900):
    --4 x 50 fr on :45 (:39-:43)
    --2 x 100 fr on 1:40 (1:30ish)
    --1 x 200 (3:07... this did not feel good)

    MS3-CD (700/3600):
    --4 x 50 stroke drill (did 2 back and 2 tarzan)
    --2 x 100 stroke (did bk and came in a little under 1:45)
    --300 EZ
  2. Monday 9/30/13

    Monday 9/30

    PM only SCY

    300 swim
    8x50 @ 1:00 25 drill/25 swim
    4x75 @ 1:20 25 kick/25 swim/25 under H2O kick w/ fins

    8x25 @ :40 V.S.
    100 EZ

    4x (I.M.O. by round)
    100 @ 2:00 25 FAST/75 AE
    100 @ 2:00 50 FAST/50 AE
    100 @ 2:00 75 FAST/25 AE
    100 @ 2:00 FAST (59.8, 1:08.0, 1:07.4, 56.2)

    200 EZ

    20x100 @ 1:10 swim w/ paddles + fins + snorkel focus on technique
    200 EZ

    Total: 6300
    Swim Workouts
  3. 9|30|13

    by , September 30th, 2013 at 09:01 PM (Blog)
    20 x 25 fr on 1:00, one breath to the right for each
    • first couple were comfortable to get my feel, the remaining were 16's

    5 x 50 fr (broken down to 25's) on 2:00 as 2/3 length sprint, easy the rest of the way
    • coasted in the 1st 25's on 17-18's

    Have not been in the water in over 72 hours. Had 30 minutes today so I tried to make it tough and productive, with speed. Didn't end up as fast twichy as planned due to the time constraint governed interval, but my efforts were solid.
  4. Monday, September 30, 2013

    by , September 30th, 2013 at 08:28 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85 Water temp 78
    Sunny, cloudy, humidity at 75%

    After meetings all morning and then a dental appt., by early afternoon stopped at FGCU and did 3K as;

    Warm up
    200 RIMO
    200 IM as 25K/25DR

    20x50 Kick on 1:00, 5x each stroke
    ---100 Bk SPL-8/9
    40x25 on
    :30, 10 each stroke
    ---100 IM EZ DPS
    10x100 FR pull w/AP on 1:30, steady
    desc 1-10 *1:12-1:05

    Did 2K Sunday as 1K kicking, 1K FR
    dr-swim w/snorkel-paddles-fins. Tomorrow I will return to the early morning sessions.
    Swim Workouts
  5. Monday, September 30, 2013 9:00-10:00am

    by , September 30th, 2013 at 02:44 PM (Fast Food Makes for Fast Swimming!)
    Quite a crowd today at the pool. It was a dreary rainy day outside all morning, and I guess it made tons of people come to the pool. I had to park way out along the street today... and actually walk for my warmup. They were apparently doing Tai Chi on the pool deck this morning, which brought another 20 or so people and their vehicles to the eastside pool today. I guess doing it in the humidity helps you sweat more?


    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board

    400 IM (first 50 of FLy was drill, otherwise all pretty good effort)

    6 x 150 Free Pull @ 2:00
    first 4 were okay, the last 2 I starting feeling yesterday's workout in my arms

    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 (I think I was under :31 this time, but not a full :30 yet)


    100 EZ

    16 x 25 @ :30 (Odds Fly Fast, Evens EZ Free)

    100 Kick/Float w/ board and out

    3000 Yards
  6. Workout 09/30/13: noon

    by , September 30th, 2013 at 01:09 PM (Maple Syrup with a Side of Chlorine)
    I was dragging yesterday and this morning, even going back to bed after dropping the kids off at school. Went for a walk with my wife to do some errands downtown, then I hopped in for a swim.

    200 Fr/200 IM drill/200 Bk

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

    50 EZ and out
    (Solo/Rec/1900 yds/30 min)

    Kinda figured I'd feel like crud in the water, too. I was going to repeat the main set with the shorter distances, but given my energy level and the hot water streaming in through the jets, I called it a day. Off to see my son's football game later this afternoon.

    Updated January 5th, 2014 at 04:48 PM by rxleakem

    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/01/2013

    by , September 30th, 2013 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45
    3 X 100 1:50
    2 X 200 3:20
    1 X 200 KICK 5:00
    4 X 100 KICK 2:15
    1 X 100 SWIM -

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds. Choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    15 X 100
    All swims free on 1:40...except...
    #4: fly #8: back #12: breast on 2:10

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Week 53 - Monday(1 Year Anniversary)

    by , September 30th, 2013 at 08:11 AM (After a long rest)
    I woke feeling pretty good this morning. I was hoping we would do the 300 test set and my wish was answered. The old expression of watch what you ask for came true today. We dropped the send off time and I was hurting really bad. Overall this was a really long workout and I hurt bad, but I was able to hold a good pace.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim100 easy

    Main set
    10x300 pull with paddles on 3.20
    100 easy
    3x(3x50 kick on 45, 3x50 free active recovery on 45)

    Warm down
    100 easy

    Total 5400scy

    My 300s were pretty good but I fell off on 8,9 and 10. I went 3.01,3.03,3.03,3.03,3.03,3.03,3.03,3.05,3.08,3.09. The kick set was hard and I held 38-40s. I am thinking of swimming an open water swim this weekend. A couple of guys on our team are doing it and we suggested putting together a relay. So i will do the swim, a friend from work will do the bike and then one of the guys I swim with who is doing the swim on a sprint will do our run. The relay will be a Standard triathlon. Everyone keeps telling me how much fun it will be so I will give it a go. One year back in the pool and despite feling really beat today I don't feel half as bad as I did one year today. It's been an awesome year and I have had a lot of fun. Hopefully I will have many more years of enjoyable swimming.

    Updated September 30th, 2013 at 01:41 PM by StewartACarroll

    Swim Workouts
  9. Monday and not much speed today

    by , September 30th, 2013 at 07:38 AM (Mixing it up this year)
    Just didn't have much speed. My stomach was acting up yet I still kept swimming.

    500 free
    500 free kick
    1650 free broken 1-2-3-4-5-6-7-8-9-10-11 @:05RI w/paddles & bouy think I miscounted on one doing an extra 50 since I seemed to be holding 40-42 per 50 but my final time after subtracting the rest was 23:45 with an extra 50 that is good
    350 free w/snorkle maintain 6 beat kick
    300 free kick w/zoomers
    200 breast kick

    Total 3500 yards
    Swim Workouts
  10. Saturday in hot water again - 85 degrees

    by , September 30th, 2013 at 07:34 AM (Mixing it up this year)
    This time I was coaching some in between sets yet I managed some good swims.

    500 free
    500 free kick w/zoomers
    5x200@3:00 Free w/paddles & bouy went 2:40, 2:40, 2:38, 2:36, 2:35
    5x100@2:00 Back w/paddles went 1:38, 1:36, 1:32, 1:31, 1:26
    500 free w/snorkle maintain 6 beat kick
    500 free kidk w/zoomers every 3rd 25 fast
    200 free EZ
    300 breast kick

    Total 4000 yards
    Swim Workouts
  11. Sunday, Sept. 29, 2013 1:00-2:15pm "Stolen and Perfected"

    by , September 29th, 2013 at 06:28 PM (Fast Food Makes for Fast Swimming!)
    Today's workout main set was originally blogged by Water Rat in Long Course Meters. It would've been killer to do that set in LCM for sure! Well, Fortress stole it from him (before I could) and did it with the same intervals in Short Course Yards. Good idea I thought. Well, I of course had to steal from her, who stole it from him, and give it a little more twisting to perfect it for me.


    500 Free
    Kick w/ short fins:
    • 200 SDK on back @ 3:00 (went 2:30)
    • 150 SDK on back @ 2:30 (went 1:55)
    • 100 SDK @ 1:30 (went 1:17)
    • 50 SDK on back @ :30 (went :31) just can't get down to the :30 on this yet.


    Main Set:

    (14 x 150s) I was going to do the 16 like the set had, but I was toast at that point
    1 x 150 Fly @ 2:30
    4 x 150 Free @ 2:20
    1 x 150 IM @ 2:30 (no free)
    3 x 150 Free @ 2:10
    1 x 150 Fly @ 2:30 (this one was ouchy...)
    2 x 150 Free @ 2:00
    1 x 150 IM @ 2:30
    1 x 150 Free @ 1:50

    10 x 50 Flutter Kick w/ board "EZ" @ 1:00 (:55s)

    4 x 100 Free Pull Cooldown @ 1:30

    4000 Yards

    Adding the fly and IM work to the main set gave it just the right amount of "uh-oh" that I needed to keep from getting bored with an all-free long set like that. I also had my YMCA buddy doing the set alongside me, though he was doing 100s instead of 150s on the same intervals. It always helps to have a partner to swim with.
  12. 4400 SCY

    by , September 29th, 2013 at 05:29 PM (Alex's swim journal)
    Today's workout felt a lot better... I finally loosened up at some point during the fly set. Rather than try to do sets on all the strokes hard today, Scotty and I focused on our primary strokes/events (fly and bk for me, fly and br for him); so when I swam the back set we were neck and neck because he was swimming breast. It was a pretty brutal main set though, especially after the week I've had.

    Warm-up (1000):
    5 x thru
    --100 fr
    --50 bk
    --50 br

    MS1 (1200):
    --1 x 200 fly on 4:40 (3:29)
    --100 recovery
    --2 x 100 fly on 2:20 (1:40, 1:44--yuck)
    --100 recovery
    --4 x 50 fly on 1:10 (:46, :47, :47, :47--I was ecstatic about this pace)
    --100 recovery
    --8 x 25 fly on :35 (these were all around :25... not so great, but just trying to power through at this point)
    --100 recovery

    MS2 (1200):
    --1 x 200 bk on 4:40 (3:20)
    --100 pull recovery
    --2 x 100 bk on 2:20 (1:36-1:38)
    --100 pull recovery
    --4 x 50 on 1:10 (:46-:49)
    --100 pull recovery
    --8 x 25 on :35 (all around :25 again)
    --100 recovery

    Cool-Down (1000):
    master's minute
    --100 EZ
    --500 breast, slow but working on streamline, trying to get as much distance out of each stroke (this was more relaxing than I thought it would be).
    --100 pull
    --50 fly (relaxed, 6-7 strokes per length)
    --100 pull
    --50 fly (again, very relaxed)
    --100 pull

    TOTAL: 4400 SCY/~100-110 mins


    The point of the 200 fly and back was not to swim all out, but to try to maintain form while swimming moderately hard... be about :10 off best time, which is exactly where I ended up. The 100s would be about the same pace... though obviously less relaxed, because the body was really feeling it... nonetheless, the rest at the 100 mark made it easier to maintain form in this 200-yard segment. I was hoping to do the 50s in goal pace and that's what I did (to my surprise, holding :47s on fly)... at least on fly, the back was a little shaky, but I could feel the fatigue setting in at that point. The 25s felt a little slow, but again, I felt like I just needed to maintain form on these.

    The recoveries and the free in the cool-down were all pull w/ buoy to give my legs a bit of a break and to help me to focus on rotation and some other things on the front end of my freestyle. The 500 breast was really just to help me stretch it out a bit on that stroke, nothing hard because I'm not going to do a 200 breast anytime soon... focusing on 200 fly and back... but I still want to put in some time on form with breast to help my 400 IM.

    All in all, I did 750 in moderate to slow breast today, 900 in decent fly, 1050 in back.
  13. Busy week, tired body...

    by , September 28th, 2013 at 11:59 PM (Alex's swim journal)
    Haven't had a chance to check in on the blog much this week. Most of my swims have been very short with a lot of drill. My body has just felt worn out this week. I did 2000 Wednesday evening around 8PM, 1200 on Friday morning early, and 2300 today. Today's swim was at the Elmhurst, Illinois YMCA, I had my swim kit in the car and decided to stop in after finishing up with a conference at the college. I figured I wouldn't get back to Kenosha in time to get over to the Y. It felt good to swim, but I was watching the pace clock and I was really slow.

    The big workout for me toward the end of the week was a 4500-yard stroke fest on Thursday. Scotty did this one with me, so we were able to push each other, but I was a lot more tired after this one than I was after Tuesday. Tuesday's hard 50s free BTW left my lats really sore. It took me a thousand yards into Thursday's workout before I could shake off even just a little of the stiffness. Here's what I did:

    WU (1000):
    400 EZ swim pull/free
    4 x 100 IM on 2:00
    4 x 50 fr on 1:00

    MS (3200):
    3 x 100 fly on 2:20 (1:39, 1:42, 1:44)
    100 recovery
    6 x 50 fly on 1:10 (all :49s)
    100 recovery
    3 x 100 bk on 2:20 (can't remember what these times were, maybe around 1:40... not very fast)
    100 recovery
    6 x 50 bk on 1:10 (:43, then :45s, last one in :46)
    100 recovery
    3 x 100 br on 2:20 (1:45-1:55?)
    100 recovery
    6 x 50 br on 1:10 (mid :50s)
    100 recovery
    3 x 100 free on 2:00 (1:25, 1:27, 1:28)
    100 recovery
    6 x 50 fr on 1:00 (low :40s)
    100 recovery

    CD (300): 100 pull, 100 fr, 100 bk

    TOTAL: 4500 SCY/110 minutes

    Looks like my weight has finally stabilized in the mid 160s after two and a half months of eating completely vegan. I've been taking a multi-vitamin, but I picked up a multi-vitamin today with a little extra B-6 and B-12, just in case there is any deficiency there. I know that the average person can get more than enough protein from the vegan diet, but am wondering if some of my fatigue isn't due to the fact that my protein requirement might be higher than the average person. I have been trying to time my protein for maximum recovery too... so I take a plant-based protein supplement after my really hard workouts. I'm eating more tofu and almost an avocado a day--along with the normal regimen of legumes, nuts, and high-protein whole grains--to try to keep the protein intake high. And this week I scaled back a lot on the strength training. I don't know. I might have to take a protein supplement every day, instead of just after the tough workouts. I'm also burning the candle at both ends at work. Hoping I'll bounce back some tomorrow morning.
  14. Workout 09/29/13: morning

    by , September 28th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    Missed a run yesterday, and was able to enjoy sleeping in a bit today and making pancakes with the kids before heading to Masters practice. Greg and Kevin where there, and Gail joined us for a bit doing her own thing.

    4 x 100 on :20sr
    4 x 50 kick on :20 sr
    4 x 50 pull with buoy on :20sr

    Main set:
    - 2 x 200 on :20sr (50 no-free) - I did 250s
    - 4 x 100 on :20sr (last 25 FAST) - I did 125s
    - 1 x 400 (long and strong) - I did 500
    - 4 x 100 on :20sr (even pace) - I did 5 on 1:25, went 1:04 on the last one

    12 x 25 on :40 (I worked uSDK on odds)
    200 loosen and out
    (Masters/Rec/3300 yds/65 min)

    Good practice, with a main set style that the guys like. They were happy not to be staring down 50 x 25's again to finish off the set!

    After practice I jogged over to meet my wife at our friend's house. I didn't end up running yesterday, so took the opportunity to sneak one in today. They are heading down to Victoria, Virginia, so I think some pool tourism might happen when we venture down that way. I jogged home, completing a 1.8 mile loop in about 17 minutes.

    We gathered up the kids and went apple picking, a neat adventure to share with the exchange kids during a spectacular day! After supper I got a small campfire going and we had smores, with my mother-in-law joining us. After a dip in the hot tub I'm ready to crash!
  15. Sat., Sept 28

    by , September 28th, 2013 at 06:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    8 x 50 @ :10 RI
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    ascending rest set:
    4 x 25 fly @ 100 pace @ :30
    100 EZ
    5 x 25 back @ 100 pace @ :35
    125 EZ
    6 x 25 breast @ 100 pace @ :40
    150 EZ
    7 x 25 free @ 100 pace @ :40
    175 EZ
    8 x 25 dolphin kick w/board & fins @ 100 pace @ :45
    200 EZ

    3 x through:
    4 x 50 free w/fins & paddles @ :50 (by round: 29s, 28s, 27 highs)
    50 EZ
    1:00 rest

    150 EZ

    Total: 4000


    I wanted to try and get in more of a quality aerobic workout today. I think both sets were fairly hard and accomplished that. I got stuck in massive traffic on the way home on the parkway again. I need to find some alternate way to get home. GPS is no help. We have friends visiting this weekend who are about to arrive momentarily!

    I did get 5 swims in this week - the first time since early June!

    Updated September 28th, 2013 at 07:36 PM by The Fortress

    Swim Workouts
  16. Week 52 - Saturday

    by , September 28th, 2013 at 01:45 PM (After a long rest)
    Today's workout
    16x50 free on 40
    12x50 with fins on 1min underwater including the turn and push off followed by easy back
    6x200 Free easy on 2.30
    8x50 kick on 1.10 best average
    400 easy

    Total 3400scy

    The underwaters with turns under water were surprisingly hard. I held 2.10s on the 200s and felt pretty good and easy. The best average kick I went 33,35 36,36,36,36,37,38. I was really happy with these and finally feel like I am getting a respectable kick. I still have a lot of work ahead on my legs.

    The workout was a short one due to an inter squad meet that my daughter swam in. She got a couple more BB times and dropped 6 seconds on her 50 fly. She just missed the A time on this which is amazing since she could not really do a legal 50 fly just about a year ago.

    We followed the workout with circuit and strength training in the weight room. Like Thursday we did 10,8,6 reps per machine by circuit.

    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)

    I was really beat at the end of this but watched my daughters meet and had great fun seeing her enjoy her swimming. I wish I was still at the point of dropping 6 seconds on a 50. She is doing great and I am trying my best to not interfere; it's so hard.

    Updated September 28th, 2013 at 01:51 PM by StewartACarroll

    Swim Workouts
  17. 300 miles

    by , September 28th, 2013 at 11:35 AM (One Stroke at a Time)
    Saturday September 28
    2 x (2 x 50 drill/swim on 1:00 then 4 x 75 25 stroke/50 free on 1:15)
    6 x 100 pull on 1:35
    6 x 125 on 1:50 25 kick/100 swim
    100 easy
    8 x 25 easy on 40
    12 x 50 on 1:15 odds easy/evens fast 2 back/2 breast/ 2free for fast ones
    200 easy kick
    150 easy swim
    4000 yards

    Thursday September 26
    Lunch Bunch
    600 swim
    6 x 100 kick on 1:50
    3 x 4 x 100 on 1:30 set #1 100 free, 25 fly/75 free, 25 fly/25 back/50 free, 100 IM, set #2 100 free, 25 free/25 back/50 free, 25 free/25 back/25breast/25 free, 100 IM, set #3 100 free, 50 free/25 breast/25 free, 25 fly/25 free/25 breast/25 free, 100 IM
    2 x 300, 2 x 200, 2 x 100 pull 1:20 base
    100 easy
    3700 yards

    Tuesday September 24
    Lunch Bunch
    200 swim
    4 x 50 fly/back descend on 50
    200 IM on 3:00
    200 free on 3:00
    4 x 50 back/breast descend on 50
    100 back
    200 free on 3:00
    4 x 50 breast/free on 50
    200 IM on 3:00
    100 free
    200 IM on 3:00
    4 x 150 swim/kick/swim 10 sec rest
    2600 yards

    Sunday September 22
    700 swim
    5 x 3 x 50 (I can't remember the pattern)
    50 easy
    4 x 200 and 1x 100 kick with fins 3:20
    9 x 100 pull on 1:40
    18 x 50 on 55 2 free/1 back
    4200 meters

    I swam 4 times since I last blogged. I hit 300 miles for the year today. This 50 miles was less eventful than the previous 50. I have been struggling to keep all my balls in the air lately so haven't had much time to write things down. I know that things will calm down in a few weeks so I'm just trying to keep going forward. Swimming has helped me to do that as it keeps me centered..
  18. 9|27|13 scm recovery

    by , September 27th, 2013 at 10:51 PM (Blog)
    1000 of finned drills

    500 of finless kicking WS

    500 of finned kicking WS

    Water felt good for recovery swimming, perfect balance and control
  19. Friday, September 27, 2013

    by , September 27th, 2013 at 09:13 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Sunny, cloudy, humidity at 75%

    Warm Up
    200 BK K-DR-S
    200 BR K-DR-S
    200 Fly K-DR-S
    300 FR K-DR-S
    400 MF as 4(75 K/bk, 25 SDK)

    *Set 1*
    6x75 FR Pull on 1:10, desc 1-3, 4-6 *51-48s
    ---100 BK ez on 1:30
    20x50 FR on :50 *31-30 SPL-11/12 w/snorkel
    ---100 BK ez on 1:30
    6x25 FR on :50 BC-1 Fast, *12-11s
    ---100 BK ez on 1:30
    10x50 FR on 1:00, 1-9)*29s @SPL-12, 10)*27
    ---200 BR Kick
    ---200 BR SPL-6

    *Set 2*
    3(6x25 on :50) 1)Fly *13-12, 2)Bk *14-13, 3)BR *17-16
    ---200 BK
    2(4x25 FR on 1:00) BC-0 *11s
    ---200 BK

    *Set 3*
    1000 FR KDS as 5(50K-RS/LS, 125CU, 25 FAST DPS)
    /with ap-fins-snorkel

    Warm Down
    200 IM EZ
    100 IM EZ

    Finally a day without rain. After doing the bands on deck, I thought that my legs and arms seemed moderately tired, but I swam better today than I expected.

    My first SCM master meet ever will be the Shark Tank SCM Meet, Nov 9-10 in Sarasota. On Saturday I will need to choose between 400IM/200FR/100Fly as my first event, then 100IM/100BK/50FR as my second event, with the 400 FR as a possible 3rd event. Sunday starts out with the 1500 FR , but I lean towards the 200 IM and then two events later the 50 Fly. Although I am tempted to try the 200 Fly, perhaps the 100 Free and the 50 BK might be more reasonable, which are before and after the 200 Fly.
    Swim Workouts
  20. Sept. 26-27

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

    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.
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