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  1. It's Friday, I'm in love...

    by , February 20th, 2009 at 09:10 AM (The Labours of SwimStud)
    Well did a nice early morning swim today, got up at 4:30 and headed to the pool I wrote up the workout and swam with 2 others. One of whom was bang on my times so it made for some good LOFO's!

    500 FR W/U
    10 x 125 2:10 came in around 1:50's
    50 EZ we needed the EZ.
    10 x 75 1:15 did these around 1:00-1:05
    10 x 25 :30 these were a nice finish but there was not much gas left!
    I told the guys that repeats of 125 are harder than you think b/c you body is used to swimming 100's and 50's etc (usually) It takes a toll.

    2 x 200 EZ BR turns & pullouts
    3 x 100 EZ

    Got in again later for some more fun:
    4 x 50
    3 x 100 K on back with fins.
    2 x 100 K on back with board no fins
    4 x 50 BK
    4 x 50 Snorkel
    2 x 50 no gear

    Lifted after work for about 50 minutes.

    Updated February 20th, 2009 at 07:42 PM by SwimStud

  2. Friday 2/20 - savannah crud day 2

    by , February 20th, 2009 at 08:11 AM (Mixing it up this year)
    You know I am sick when I am on deck coaching with a jacket on. Went home went straight to bed and just got up for work. Skipped practice today but will hopefully swim tomorrow, maybe tonight if I am in the mood.
  3. My last day at 56

    by , February 20th, 2009 at 12:18 AM (A comfort swimmer's guide to easy swimming)
    Today's workout was a recovery swim. I needed it. I've not been sleeping well lately and that along with the spinning and weight training I've been doing had me beat down. I skipped spin yesterday. Only did the swim. Today, the only other thing I did is yoga. I won't swim tomorrow. Will do my weight training - lower body and core, and then off to Stray Dog to celebrate my birthday by lifting 12 oz weights. I'll swim Saturday AM.

    So here's today's swim:
    SCY Solo

    4x300 w/15 rest as:
    200 free, 100 back
    200 back, 100 kick
    (kick on back in streamline)
    200 kick, 100 pull
    (kick w/board as 25 flutter/25whip, pull w/buoy only)
    200 pull, 100 choice
    (pull w/buoy only, 100 rev IM)

    Main Set
    swim 200 free w/20 sec rest (2:40)
    swim 4x50 free, descend 1-4 on 1:00 (:40 -> :31)
    200 IM drill/swim by 25 w/20
    2x100 IM on 2 (1:30, 1:27)
    200 choice w/20 sec rest (Back at 3:05)
    4x50 choice on 1:00, descend 1-4 (back - :45 -> :38)

    300 easy (alternated back/free by 50)

    Total: 2700
  4. Thursday's a good day work/swim/life

    by , February 20th, 2009 at 12:04 AM (Swimming, Life, and Other Stuff!)
    Yoga after school in a cold gym...not my idea of a good yoga practice.

    Swim nasti workout

    1) 400 Free warm-up
    2) 2 X 200 on 3:45 Freestyle
    3) 8 X 50 Freestyle on 1:00
    4) 2 X 150 Freestyle on 2:30
    5) 6 X 50 Freestyle on :55
    6) 2 X 100 on 1:50 Frestyle
    7) 4 X 50 on :50
    8) Super 500 Freestyle (30 sec. lap pace)
    9) 4 X 25 Fly on :45 (my mind said sprint but the body didn't do it)

    School has been fun this week! I have a series of "7 Summits Challenges" on Towne Meadow's 40' horizontal climbing wall. The Mt. Elbrus Challenge is a timed speed climb using any hand hold/foot hold combination the student wants to use. The kids are timing each other and I will use these times to set the standards for the various speed challenge levels. One of my 5th grade girls worked very hard to just make it across (she's not very coordinated or strong) and it took her 4:11. (that is really slow) The young man who was her timer proudly reported her time to me. He backed the time up by stating "Mrs. Walker, I think it's amazing Allyson could stay up there and keep going for 4:11, that has to be more difficult than going across in :32 seconds. I think it should be a record too!"
    I am sincerely grateful that my students appreciate the value of good honest effort and hard work. Actions like that warm my heart and make my job amazing each day!
  5. Ugh this illness thing is kicking my butt!

    by , February 19th, 2009 at 09:37 PM (The Labours of SwimStud)
    However, I did get in a workout today!
    I did a 40 minute elliptical run at HR >155. It was challenging but fun. I then did 4 x 20 yoga ball squat thrusts for core work.
    I then rinsed off, had a bite of cereal bar and got in the pool to do a mini workout:

    200 EZ
    12 x 75 kick on 45 no fins. Every 4th FAST!
    2 x 100 FLY K with fins RI :15
    100 FR K no gear
    8 x 25 off blocks 1:00 FR, FR, FL, BR twice thru.
    4 x 50 BK # 1 did with fins after that no gear, on about 2:00 I suck at BK!
    4 x 50 EZ with snorkel working on a relaxed long neck.

    Updated February 19th, 2009 at 09:57 PM by SwimStud

  6. Tatts I would get if I was a Tattist

    by , February 19th, 2009 at 08:31 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Perhaps you, like me, have been feeling a bit dour, or dower, today. Not terribly surprising--

    Perhaps you, like me, also live in a part of the country where the meteorological forces are similarly conspiring to dampen your joie de vivre, though I must say Pittsburgh might be hard to beat on this cold and gray front:

    (Note: I hear the Good Doctor Dickson saying that Salvation by Photons is an illusion; still, I must say that Death by Snowflake Burial is very real.)

    There is, of course, all manner of idiosyncratic misadventure, familial and/or employment social dysfunction, and other causes for grief we each, in our own circumstances, can ladle endlessly out of the tureen of life's bouillabaisse gone septic!

    Even the wicked, it's been suggested, get more than we deserve.

    Still, what is the point in stewing?

    One of the strategies very often suggested for extricating yourself from personal misery is to stop focusing upon yourself and instead do something nice for someone else. Call this selfishness via altruism.

    I am going to give it a whack and see if it helps.

    The other day, I happened across a potential new swimming friend of a swimming friend named Deborah Milan Brudvig, who only recently took up swimming. On the forums, her user name is SwimMuseDeb.

    Anyhow, I discovered that Deborah is, among other things, a cello teacher and an artist. In her Facebook info, it gave the site where some of her artwork is sold: SwimMuse

    Some of the stylized swimming designs really caught my eye--I think these are beautiful and capture the spirit of those who are able to flow like currents (see yesterday's vlog) in the Popovian waterworld.

    Here are a couple examples:

    Though I am not a tattoo kind of guy, plenty of my younger teammates are riddled with them--sharks, dolphins, carnations, etc. It occurred to me that if I were a tattoo kind of guy, I would definitely consider one of these slightly abstract designs.

    I contacted Deborah about this and told her I didn't know how she could possibly get any money for it, but perhaps anybody who wanted to use one of Deborah's designs could make a voluntary contribution, a la Freeware or Shareware programs that altruistic software designers bequeathe to us all.

    She said she wasn't a tattoo person either but would be happy for her work to reach a wider swimming audience.

    Anyhow, check it out. Anyone who draws swimmers by day and teaches cellists by afternoon has to be a good egg. Note: if you or someone you know does get a tattoo like any of these, please let Deborah and me know!

    Lordy, I am feeling better already.
  7. Weights + Swim Later

    by , February 19th, 2009 at 05:12 PM (The FAF AFAP Digest)
    Did 50 minutes of weights/core work at the gym today. Going to my team practice tonight and will update later. Wanted to write it down before I forgot (in random order):

    pull ups w/50 pound assist, 12 x 3
    standing lat pull down, 110 x 10 x 3
    standing tricep press, 70 x 12 x 3
    standing cable crunch, 65 x 12 x 2
    kneeling cable crunch, 75 x 12 x 2
    laying pull down cable crunch, 80 x 10 x 2
    (made up name)
    standing overhead barbell tricep extension, 20 x 12 x 2 (first time I ever did this)
    standing barbell bicep curl, 30 x 12 x 2
    seated dip machine, 60 x 25 x 2 (I do these without bending my elbow to work the RC)
    med ball crunches, 25 x 2
    reverse straight leg sit ups on bench, lifting ass up off bench (need a name for these), 15 x 2
    total ab machine, 100 x 25 x 2
    prone scapular scrunches w/5 pound weights, hands at side, 25 x 2
    iron monkeys, 25 x 2

    5 minutes of stretching

    Oh, Tim, I held the plank for 1 minute! Felt OK. 30 seconds was too easy.

    Probably won't get back to the weight room until next week, so tried to get quite a few things in today.

    Ordered some Hammer Recoverite today to see if it helps me recovery after hard swim workouts or "doubles."

    Updated February 20th, 2009 at 05:18 PM by The Fortress

    Strength Training and Dryland Workouts
  8. Thursday Meet's 2 weeks away

    by , February 19th, 2009 at 01:40 PM (Ande's Swimming Blog)
    Thu Feb 19th 2009

    feel a little sick, small cough & congestion

    14 days till Austin Grand Prix Thu Mar 5th

    wrote 3 SFF tips yesterday

    [ame=""]Digital Pace Clocks[/ame]

    [ame=""]Tip 245 IMMERSION: One on One appointments, Training Camps, Swim Camps, Swim Clinics, & Swimming Vacations[/ame]

    [ame=""]BANDS / Stretch Cords[/ame]

    Completed the links in the [ame=""]SFF Index[/ame]

    hope they help you swim faster faster
    let me know if they do

    6:30 - 8:00
    whitney coached
    scy TSC main pool north end with bulk head and blocks
    swam with Jeff, Max, Paul & Michael Lovato
    beside amy, brandon, larry, mike, desiree ficker, andrew, & todd

    warm up
    400 fr finger tip drag
    100 k
    400 fr dps
    100 im

    assigned: 20 x 50 fr on 40
    did: intended to do the set but had sore arms so I skipped 2
    (Todd, Mike, doing them on 35 but I opted for 40)

    assigned 800 done 100 k 100 sw
    did 8 x 50

    assigned: 20 x 50 fr on 40
    did: 11 x 50 on 40, then skipped 1 then 8 x 50 on 40
    held 28's & 9's on most

    assigned 800 done 50 feet first 100 IM 50 free

    8 x 25 SDK no breath on :50
    held 14 - 16's went 13 on #8

    on the last one,
    Eddie Reese watched me as he was walking out of the pool. When I finished Eddie said,
    "Ande, when you're streamlining, you've got your chin tucked up, your head is too high,
    lay your head back keep it in a neutral position."

    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    14 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    36 days away

    May 7 - 10
    78 days away
    Swim Workouts
  9. Thursday 2/19 - "the savannah crud"

    by , February 19th, 2009 at 08:33 AM (Mixing it up this year)
    I have it, I don't want it, someone cut off my nose please. I have to admit that I feel better after about 15 minutes in the pool but up until then I felt like %^@! I put together what I could tolerate today.

    1000 Free by 200 Swim/Pull/Swim/Kick/Swim
    10x100 @ 2:00 IM as fly drill, back pull, breast kick, free swim
    5x100 @ 2:15 Breast with breast fins
    500 Free odd 100's breath every 3rd stroke paddles and bouy
    400 IM with fins first 50 kick second 50 swim do breast at the end changing out fins
    100 Free EZ

    Total 3500 yards time for

    Updated February 19th, 2009 at 09:07 AM by Donna

  10. Feb 18 - 11 days till BEAR

    by , February 19th, 2009 at 08:07 AM (Swim like an Orca, but faster !)
    Work has been interfering with my swimming time, however since I still have a job, there's really nothing to complain about. After 2 days in Hayward for company training and getting in some "hotel" gym w/o. I'm realizing that time is getting away from being ready for the BEAR swim meet in San Pablo, CA.
    Ive been on this "swim training" (more like a bog) plateau for several weeks!
    My "official" times thus far and as entered for the upcoming meet:
    #8 50 Back 38:34 (From Dec 4,08)
    #10 100 Free 1:03 (From Dec 4,08)
    #14 100IM 1:33:02 (From Oct5, 08)
    #16 50 Fly 39:12 (From Oct5,08)
    #24 50 Free 29:42 (From Dec 4, 08

    Hopefully with the added dry-land and stroke correction I can turn in better times, something I didn't do before the last 2 meets.
  11. Tuesday, February 17,2009

    by , February 18th, 2009 at 11:35 PM (Mike's Rocky Mountain Blog)
    Got in for a lunchtime swim at the local high school:

    5 X 100 BR @ 2:00 (Kick/Stroke Count/Breakout/Build)
    5 X 100 FL W/Zoomers @ 2:00 (Left, Right, Breakout, Build)

    10 X 50s @ 3:00
    1-5 Easy Free/Sprint BR
    6-10 Easy Free/Sprint FL
  12. Still sick but swam.

    by , February 18th, 2009 at 10:18 PM (The Labours of SwimStud)
    Well I tuffed it out today. I was below par but it's just nasal and not bronchial so I got in and swam...maybe not my best but still was OK.

    5 x 100 F EZ
    200 K with fins
    30 x 50 1:00 10 FR, 1 BR, 10 FR held 45's and 50's for BR
    2 x 100 K with fins
    200 Swim with snorkel
    200 swim paddles
    200 EZ

    Quick rinse and a swig of coffee and into the gym for 45-50 minutes of weights.
    Leg/calf press
    Leg extensions
    Leg Curls
    Chest Press
    Crunch Machine

    Extra sweatshirt to keep good and warm.

    Updated February 18th, 2009 at 10:33 PM by SwimStud

  13. It's official: I've been colonized

    by , February 18th, 2009 at 09:58 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    On the 40th day of Jimby's continuous infirmity, his kindly swimming coach, Bill, took pity and made tonight's "stroke" practice reasonably doable.

    • 8 x 100 odds stroke, evens IM on 1:40
    • 12 x 25 fly with 3-5 SDKs on :30
    • 12 x 25 back "
    • 12 x 25 breast DPS
    • 12 x 25 free 1 breath per length
    • 3 x 100 IM on 2:00, last one fast
    • 6 x 50 free on :40
    • throw in the 100 easy I did on my own for pre-warm up, and it totalled 2700.

    The only hard part was the butterflies, which seemed like they were going to be easy after the first one, but quickly became grueling five yards into the second one.

    The horror and gasping struggle caught on camera by swimming and photographic legend, James Kegley, protegee of Doc Councilman, winner of innumerable Chesapeake Bay Swims, and husband of a former CIA operative

    The set that did make me feel I still had hope as a swimmer was the 12 x 25 freestyles.

    Almost everyone on our little team tonight ended up taking at least the allotted one breath and sometimes more than one.

    I announced that I was going to alternate no breath/one breath, proclaiming to my teammates that my body had been so thoroughly colonized and replaced, cell by cell, by anaerobic bacteria over the past month and a half that I no longer needed air at all.

    Mollie, Stacey, Annie, and perhaps to a lesser extent Jessie, that is to say, the comely young girls of the team, seemed to think this was the idle boasting of an ineffectual lech.

    James S. "Renfield" Thornton frightening girls in his spare time

    I actually thought perhaps this was a sound interpretation. But Spunky emerged, supplanting Renfield, and bragged to the comely tarts that the colonization is, indeed, so complete that I get lockjaw in every muscle of my body.

    Thinking, of course, that this was true except for the one bodily quadrant that could actually use a wee bit of firmness.

    Then the red thin line stood erect at the apex of the pace clock.

    I was off.

    No breaths the first 25.
    None the second.
    Or third.
    And so forth.
    300 yards without air.
    Well, I breathed a bit in between, i.e., on the wall, while awaiting the next send off.

    But nary a single lung suck taken in from toe push-off to fingertip wall touch.

    It helped that our kindly Bobinator had posted earlier somewhere, I think, on her own blog, the quote from Alexander Popov about not fighting the water, but rather trying to assume some of water's qualities, befriend it, flow with it.

    Actually, the exact quote was: " don't have to fight the water, just share the same spirit as the water, and it will help you move" Alexandr Popov

    Popov's friendship with water leads to an odd fusion

    And thus I imagined myself cruising up and down the pool like a human current, and the desire for air just faded away.

    I have at last become a 6' 1" anaerobic bacterium: dream state complete.
  14. Wednesday, Feb 18

    by , February 18th, 2009 at 05:04 PM (The FAF AFAP Digest)
    Still haven't recovered from the meet. Usually takes me about 3 days or so to recover from a 2 day meet. Not doing anything intense this week. I'm going to Richmond this weekend to watch Mr. Fort and friends run a half marathon there. I may just take the weekend off. BUT since I don't want to lose even more of the strength I've tortured myself to get, I went to the gym today.

    45 minutes of weights and core work. I may start trying to keep track of this better (although it takes a fair bit of mental effort and I don't know many of the technical names.). I just did a mix of things today to get the lifting jump-started again. I've definitely lost some strength, so I started light.

    30 minutes on the ellipse machine

    15 minutes hot tub


    From what I can recall, this is what I did:
    (Looks like I'm supposed to put the weight first, not last. I seriously know nothing about lifting. lol)

    external rotators on free motion machine, 2 x 15 with each arm

    ankle presses on the leg press machine (I do these to strengthen my wobbly ankles for running.) 1 x 15 x 110 with toes pointed in, out and straight

    leg press, 2 x 10 x 310

    alternating hammer, 2 x 30 x 15

    seated row, narrow grip, 2 x 12 x 80

    dead lift, 2 x 12 x 70

    standing "push ups" on the double cable free motion machine, 2 x 12 x 40

    sit ups on the incline bench, 2 x 25

    crunches with the med ball (don't know what these are called. I only keep my butt on the ground when I do these and bring the med ball over my head), 2 x 25

    jackknifes with the yoga ball, 2 x 15

    reverse sit ups on the funky reverse V shaped bench type thing, 2 x 25 with a 10 lb weight. I just held the weight to my chest. Sometimes, I try to do it with the weight held out over my head with straight arms. This is much harder, and I was too tired today.

    Used the pec fly/rear delt machine today, did 2 x 15 of each, can't remember the weight.

    Still pondering planks. I generally agree with JMiller that they hurt my shoulders, but I'm going to look at the Mens Health article that Tim posted and see what the variations are. I may start doing the ab barbell rollout instead.

    Updated February 18th, 2009 at 05:12 PM by The Fortress

  15. On Donating Blood and Practice Performance

    by , February 18th, 2009 at 02:15 PM (TJ's Blog of Slow Swimming!)
    For future reference, donating a double unit of red blood cells on Monday evening and expecting to have a strong practice on Wednesday do not necessarily go hand in hand! I try not to make excuses, but...

    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla.

    400 free - every 4th extra long distance per stroke
    200 choice kick

    4x100 descend on 2:15 - fly/free/breast/free - 1 and 3 were real fly, 2 and 4 were 1 arm fly.

    6x50 free on 1:00
    4x75 50br/25fr on 1:40
    16x25 on :35 - evens fly/odds free
    4x50 free on :30 with a turbo kick

    100 easy free warmdown
    2500 meters

    Notes: I made the whole 200 kick, flutter with a board!!!! However, the rest of the workout was torturous. I donate blood regularly, just not the double unit of red blood cells. It usually impacts my practice slightly on the next day or the day after. But, wow, this was bad. I was fatigued during warmup and I had absolutely zero in the tank. So, I worked hard on holding form while swimming tired. And my breaststroke felt pretty good. I really felt like my kick was timed well, I was getting up and over the water with my recovery, and my hips were coming up nicely at the end of the recovery.
    Swim Workouts
  16. Aerobic day

    by , February 18th, 2009 at 01:24 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    800 swim alt. 150 free/50 no free
    (did back for the non-free)
    400 pull with paddles breathe 3/5/3/7 by 25
    (This wasn't too bad. I really need to focus to make the 7)

    Main Set
    swim 8x150 free on 2:15
    (Swam 1st one at about 2:10 and kept getting slower. It was touch and go at #4 so I changed the interval to 2:20 and we held 2:12-:13 for the last 4)
    6x75 on 1:30 alt 25 kick on back/50 swim back: descend 1-6
    (started these around 1:13-:14 and finished under 1:10)

    150 easy swim
    (did as 50 kick, 50 easy free, 50 DAB)

    Total: 3000 yards
  17. SDK Breakthrough today

    by , February 18th, 2009 at 12:33 PM (Ande's Swimming Blog)
    Wed Feb 18th 2009

    feeling a bit sick, small cough & congestion

    15 days till Austin Grand Prix Thu Mar 5th

    WEIGHTS (LIFTED san marcos world gym )
    bench 10 x 135 6 x 190 3 x 200
    lat pull 8 x 167 6 x 207 5 x 217
    leg press 10 x 180 8 x 270 6 x 360
    BANDS 5 sets of 10 reps using 2 blue cords & 1 red cord
    lat press machine is busted

    7:45 - 8:00
    whitney coached
    scy TSC main pool
    swam with larry & Michael Lovato
    beside Max

    warm up
    4 x 200 done 100 fr 50 k 50 IM
    went :30 on the last 50 K

    assigned 3 rounds of
    5 x 25 on 30 followed by 5 x 125 on 1:40

    5 x 25 on 30 6 SDKs off each wall then easy
    5 x 75 on 1:40 took 6 SDKs off each wall

    5 x 25 on 30 6 sdks off each wall then easy
    5 x 75 on 1:40 6 sdks

    3 x 25 on 30 (skipped 2)
    3 x 75 on 1:40 skipped 2

    assigned: 4 x 250 fr on 3:30 desc
    did: 3 x 50 on the first one, 2 x 50 on the 2nd one
    got out on the 3rd one
    put on FS PRO legs
    thought about doing a hard 250
    but didn't skipped it

    25 SDK fast
    roll start
    worked it but timing felt off
    whitney timed
    went 10.6

    100 easy
    rest 5:00 minutes

    25 SDK fast
    roll start
    whitney timed
    went 10.0

    This is my fastest ever 25 SDK from a roll start off the side

    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    15 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009

    May 7 - 10
    Entered it today

    Updated February 18th, 2009 at 01:55 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  18. My first time getting up at the crack of dawn....

    Had a terrrible dream that I couldn't get to the to the wrong lost in a crazy mish mosh building with stairways and elevators full of people from my past...then bingo I popped up right at 6, the time I had planned. Still got there late and took my glasses with me so I could read the sheet. Whatddaya know I stepped on them going to get the kickboard. Oh well I needed a new pair anyway. Everybody like busy bees doing their routines and a quick chat with the coach.
    Pull 400 (75 free (5 breath) 25 stroke
    Kick 4 X 100
    Pull 300 (75 free (5th) 25 stroke
    Kick 4X75
    Pull 200 choice
    Kick 4 X 50
    Pull 25 stk 25 free (100)?
    Kick 4 X 25
    Interval timing on all with rest
    Checked the times on some of my strokes
    Back 50 48 sec
    IM 100 1:45
    Breast 50 not so good I can do better. I am wishy washy on my stroke. Old style ? new style...not clear what to do.
    I think I can do better than this under pressure plus as a dive. Getting ready for my Feb 28 event. I am going to do 1000 free, 50 free, 100 IM!

    Updated February 18th, 2009 at 11:50 AM by flippergirl (posted before finished out of know where? I hit something wrong both times by accident wil try to type more carefully)

  19. Wednesday 2/18 - Making it up as I go

    by , February 18th, 2009 at 08:31 AM (Mixing it up this year)
    Felt really strong this morning during warm up so I decided to really push some things I usually shy away from.

    10x100 @ 1:45 Free held between 1:22-24 really strong for me
    8x25 @ :45 Free Kick every 3rd fast :25, :25

    2 minute rest
    100 Free with fins for time 1:01

    5x200 @ 3:00 Free with paddles and bouy went 2:45, 2:45, 2:41, 2:39, 2:34
    8x25 @ :45 Free Kick odds fast evens EZ went :24, :25, :24, :24

    2 minute rest
    100 Free with fins for time :59 don't know where that one was hiding

    400 Kick with fins alternate by 100 Free/Fly
    5x100 @ 1:45 Free 1/2 swim 1/2 drill, drills were fists, catch up, finger tip drag, back arm stretch, 6 kicks rt/6 kicks lt

    Total 3500 yards now time for
  20. The Water is Your Friend

    by , February 18th, 2009 at 12:18 AM (Swimming, Life, and Other Stuff!)
    A long day....two meetings after work.........I need a nap, but no time...yeah, I made it to practice!

    Nasti Practice 2-17-09 I liked this! When I do it on my own I add 500 swim/500 set of something.
    NASTI'S swim short most of the time.

    1) 300 Warm-up swim freestyle
    2) 400 Freestyle-7 min int
    3) 4 X 100 Free 2:00 int
    4) 300 Swim (I did IM) 5 min int
    5) 4 X 75 Free 1:30 int
    6) 200 Swim Freestyle 4:00 int
    7) 4 X 50 Freestyle 1:00 int
    8) 100 IM
    9) 4 X 25 Free on :30
    10) 200 Backstroke (arm relief) by myself
    11) 5 X 25 Fly on :45 (Swim ahap with whatever you have left) by myself

    " don't have to fight the water, just share the same spirit as the water, and it will help you move" Alexandr Popov