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  1. 05.07.12 - Monday workout

    by , May 7th, 2012 at 10:10 AM (Pete's swim blog)
    Swam w/ Dave. Skipped my second Saturday in a row . I was exhaused today from 90 minutes of soccer in the hot sun yesterday. Wasn't too bad though.

    SCY

    400 warm up
    3 x 25 - :30 (Fr/Bk/Fr)
    3 x 25 - :30 (Fr/K/Fr)
    3 x 25 - :25 (Fr/Br/Fr)
    3 x 25 - :25 (Fr/Fl/Fr)
    3 x 50 - :45 Convert Free to Fly
    3 x 50 - :45 Convert Free to Bk
    3 x 50 - :45 Convert Free to Br
    5 x 50 - :45 Convert Free to K to Free
    50 Easy

    7 x 75 - 1:10 Convert Fr to Kick to Fr
    7 x 75 - 1:00 Convert Fr to Stroke to Fr
    50 Easy
    I converted to Breaststroke. Made the 75 Br but was in a lot of trouble after that. Eventually caught back up the interval.

    Set 1: 9 x 100 - 1:45 Convert Kick to Free to Kick
    Set 2: 9 x 100 - 1:20 Convert Free to Stroke to Free
    Intermingle Set 1 and Set 2, Sprint last 100.
    Took a break before the 100 stroke (I did br). That helped a lot. Original intervals for this were 1:30 and 1:15. I don't think I'm where I can make that right now but I was able to handle the modified interval ok.

    200 Cool down

    (4550 total)

    Updated May 7th, 2012 at 12:16 PM by pmccoy

    Categories
    Swim Workouts
  2. Monday 5/7/12

    Monday 5/7

    AM only SCY

    400 swim (50 FR/50 stroke)
    400 (50 Dr/50 K)
    400 pull buoy only

    4x75 @ 1:20 kick R/L/fast on back
    4x50 @ :50 build (2 BK/2 BR)
    4x75 @ 1:10 swim R/L/fast
    4x50 @ :45 build (2 FL/2 FR)

    12x100
    3 @ 1:15 D1-3
    3 @ 1:10 D1-3
    6 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00, 1:01, 1:01)

    50 EZ double arm BK

    w/ fins:
    3x
    3x100 @ 1:40 (RD1), 1:30 (RD2), 1:20 (RD3) kick FR w/ board cruise
    1x200 @ 3:30 FAST FL kick on back (1:55, 1:57, 1:56)

    250 EZ

    Total: 5200
    Categories
    Swim Workouts
  3. where did all the manatees come from

    by , May 7th, 2012 at 07:34 AM (Mixing it up this year)
    This morning I was inundated by a load of manatees in my lane. One who just floats(i can do 5 laps to his 2), one who will just turn even though he has a faster swimmer right behind him and a breaststroker who is almost as slow as the floater.

    The 3 women who usuallly swim together were getting annoyed by the slow pokes. Lucky for me when I started my sprint set the middle Savannah Masters lane cleared out so I just moved.

    Long course with only one lap lane does not work. The aquatic center is going to get some complaints today. Hopefully they will go back to short course until the kids move to the later schedule.

    600 free
    200 IM drill
    2x50@:15RI w/fins as 25 shooter +25 scull
    2x50@:20RI free 3-5 breaths
    5x50@1:00 burst + cruise
    50 EZ
    6x100@2:00 kick w/fins
    100 EZ

    10x50@1:15 free
    #1 fast(42), #2-3 smooth, #4 AFAP(42), #5-6 EZ, #7 fast(40), #8-9 smooth, #10 AFAP(39)
    200EZ

    Total 2700 meters

    Updated May 7th, 2012 at 07:40 AM by Donna

    Categories
    Uncategorized
  4. come fly with me

    by , May 6th, 2012 at 02:16 AM (Bad Ass Blog)
    taken from http://john-badassrides.blogspot.com...y-with-me.html

    As a young man swimming defined my schedule, my goals, my friendships, even my ego. So on 1 April 2012 when I stepped onto a starting block for the first time in over 20 years... I was coming home.

    check out the rest of this article at http://john-badassrides.blogspot.com...y-with-me.html and show your support by clicking on an ad at the end of the article
  5. Can I still get there from here?

    by , May 6th, 2012 at 02:12 AM (Bad Ass Blog)
    taken from http://john-badassrides.blogspot.com...from-here.html

    Today was not exactly what I would call a banner day on the road less traveled. That would be the road to being a superhero (or at least the one toward being forever out of load-pile-land). In fact from where I sat at two I would have said "you can't get there from here."

    if you would like to see more please check out my blog at http://john-badassrides.blogspot.com...from-here.html Don't forget to show your support by clicking on an ad at the end of the entry. thanks!
  6. Come fly with me to Omaha

    by , May 6th, 2012 at 02:08 AM (Bad Ass Blog)
    taken from http://john-badassrides.blogspot.com...-to-omaha.html


    There is nothing that scares me more on this earth than an expanse of water that is 8 feet wide and 50 meters long. I have had some hard-bitten dudes point firearms at me in Guatemala. I have rappelled 100s of feet down into black holes in the ground. I've ridden a mountain bike off of stuff that would give a billy goat vertigo. I am no stranger to dumb-ass nail biter stuff. Having said all that, there is nothing that weakens my knees like standing on the starting blocks at one end of a long course meters pool. I (mostly) don't do the other dumb things anymore... but I still get on those starting blocks. I still feel my stomach turn to water. Nothing is as intimidating (for me) as looking down the length of that 50m. Conversely, there ain't nothing that thrills me more....

    if you want more check out the rest at http://john-badassrides.blogspot.com...-to-omaha.html
    click on an ad to show your support too!
  7. Saturday, May 5

    by , May 5th, 2012 at 10:03 PM (The FAF AFAP Digest)
    Ahhhhhhh. ... The granite of New Hampshire is agreeing with me. It's in the 60s and sunny, some of my favorite weather. Having a fabulous time here. Hanging out with Fort Son, catching up with some friends, even caught a couple lectures -- President Kim (so charismatic!) and one on debunking myths in popular psychology (appealing to a skeptic). But the highlight of the weekend was going out in the launch with the freshman coach and a couple other parents. The frosh boats were racing the women's varsity boats and it was a great birds eye view. (Yes, the first frosh boat won after starting four lengths back.). I'm sunburn.

    Took yesterday off. But managed to get in a workout at the gym today before the launch.

    Drylands:

    RC exercises
    Wide grip lat pulldowns, 60 x 2 x 8; switched to cyber machine, 90 x 2 x 8
    --wide grip is easier on elbows but harder on the shoulders
    Leg extensions, 90 x 4 x 8
    Explosive leg press, 190 x 4 x 12
    Cybex eagle row, 70 x 1 x 8, 90 x 3 x 8
    Reverse preacher barbell curl, 20 x 4 x 8
    Skull crushers, 50 x 4 x 8
    Push press, 40 x 2 x 10
    Single leg squat w/DBs, 35 x 2 x 8 each leg
    Knee tuck jumps, 10
    Captains chair leg raises, 3 x 20


    Ellipse, 20 min

    Foam rolling, 10 min

    -------------------------------------------------

    I honestly haven't thought through a drylands strategy for the summer months. It didn't really seem to hurt my swimming much to have omitted the upper body weights. But I still think my shoulders are happier when I do them though. I'm also not very psyched about long course this year. With the meets so early, there's hardly a traditional season. And I'm busy this month; I don't feel very focused. It's probably too soon after Nats to really feel that way. Plus, I'm still in rehab mode with second round of jabs coming.

    Brunch with Fort Son and a quick swim tomorrow, and it's back home.
  8. Saturday, May 5

    by , May 5th, 2012 at 10:02 PM (The FAF AFAP Digest)
    Ahhhhhhh. ... The granite of New Hampshire is agreeing with me. It's in the 60s and sunny, some of my favorite weather. Having a fabulous time here. Hanging out with Fort Son, catching up with some friends, even caught a couple lectures -- President Kim (so charismatic!) and one on debunking myths in popular psychology (appealing to a skeptic). But the highlight of the weekend was going out in the launch with the freshman coach and a couple other parents. The frosh boats were racing the women's varsity boats and it was a great birds eye view. (Yes, the first frosh boat won after starting four lengths back.). I'm sunburn.

    Took yesterday off. But managed to get in a workout at the gym today before the launch.

    Drylands:

    RC exercises
    Wide grip lat pulldowns, 60 x 2 x 8; switched to cyber machine, 90 x 2 x 8
    --wide grip is easier on elbows but harder on the shoulders
    Leg extensions, 90 x 4 x 8
    Explosive leg press, 190 x 4 x 12
    Cybex eagle row, 70 x 1 x 8, 90 x 3 x 8
    Reverse preacher barbell curl, 20 x 4 x 8
    Skull crushers, 50 x 4 x 8
    Push press, 40 x 2 x 10
    Single leg squat w/DBs, 35 x 2 x 8 each leg
    Knee tuck jumps, 10
    Captains chair leg raises, 3 x 20


    Ellipse, 20 min

    Foam rolling, 10 min

    -------------------------------------------------

    I honestly haven't thought through a drylands strategy for the summer months. It didn't really seem to hurt my swimming much to have omitted the upper body weights. But I still think my shoulders are happier when I do them though. I'm also not very psyched about long course this year. With the meets so early, there's hardly a traditional season. And I'm busy this month; I don't feel very focused. It's probably too soon after Nats to really feel that way. Plus, I'm still in rehab mode with second round of jabs coming.

    Brunch with Fort Son and a quick swim tomorrow, and it's back home.
  9. 5 de mayo... milestones

    by , May 5th, 2012 at 07:15 PM (Alex's swim journal)
    Looking back over my exercise journal from last year (I was still keeping it in paper then) I find that this very week in 2011 I swam only 8000 yards... not even 5 miles... and it was the highest yardage week of the the year at that point. Summer 2011 was the season I became a "full-time" swimmer after years of 2-3-miles a week, some months, interrupted by long periods with no swimming at all.

    This year Cinco de mayo caps off a 12-mile week, I'm up to 12th on GTD in age group, and I've passed 200-miles for the year. Today's 10K in the pool put me over the 200 mark.

    I was a little slower than last week, but maybe the body hadn't fully recovered from the 11K. Last week I hit the 10k mark in 3:20.00 exactly; today I swam 3:25.00. I could have swum more, and I'm still shooting for that 12K continuous swim in the pool, but I ran out of gatorade* and decided to call it a day, having started an hour later than I did last week. Next week will be a step-back week and then I'll have another crack at that 12K mark the following week. Hopefully that will be my last SCY long swim... for now at least... I'm looking forward to the beaches and the LCM outdoor pools opening for the season.

    Also, I'm excited to see announcements for the 5K/10K postal swims already up... something to look forward to; in addition to the OW 10-miler in MN. I'll need a kayak for that one probably. My 16-year-old son has agreed to kayak, but I need to find a kayak for him to use. The long swims in the pool are teaching me how to space my feedings, but they're also teaching me how critical feedings are going to be in open water to maintain energy out past 5K. For the OW 5K in June I'm not going to worry about it... it's a short enough race that the water station at midpoint and a gel should get me through.

    *Gatorade Bandido was there today for the last couple thousand yards or so; but his family was watching him like a hawk. One of the brothers even came and moved my bottles over to the far side of the lane when they slid into the lane next to me. Nice folks, it was good to see them.
    Categories
    Uncategorized
  10. Saguaro and Canyon Lakes

    This morning I did the second swim in the Arizona S.C.A.R OW swim series. Yesterday’s swim in Saguaro Lake was absolutely gorgeous--a meandering route dotted with sheer canyon rock faces and flowering desert flora. (Chaos covers it in more detail in his blog.) I didn’t think much could top that, but today's swim was maybr even more spectacular. Canyon Lake lived up to its name--the walls rose up dramatically on both sides of the lake all along the twisty route from dam to dam. We even saw a big-horn sheep along the way! It has been an amazing couple of days, and I think I’m in love now with the beautiful desert vegetation and stark landscapes. I'm so grateful I got the chance to come out here and participate in these swims, which were organized by local OW stud Kent Nicholas. I also loved getting to meet the local swimmers participating it in these lake swims, some of whom I knew or had heard of from blogs and forums--Patrick, Kurt, Gordon/Starbucks, Shauna, and Meg, plus all the great folks Kent found to kayak and crew for us. Judging by the people I've met in the last couple of days, Arizona just might be the friendliest place on earth!

    As for the swim itself, today was a tough day on the water! The start was a little colder than any of us were anticipating--the boat got a reading of 62 as we were jumping in.*That and the shaded canyon made for a chilly start. There was significant current against us at the beginning and end near the dams. But the swimming itself was simply glorious--I felt much better in the water today than yesterday and was able to find a good rhythm, and soon the intervals between feelings seemed to fly by. Towards the end of the race as we neared the marina there was a significant amount of boat traffic, and I was glad to have Dave and our great kayaker Jason nearby.*(We had been divided into pods for safety during the swim--we were the skyscraper pod.)

    All in all it was a a beautiful adventure on the water. (There are some pictures I’ll post when I get back to my real computer.) There seems to be a robust and growing OW community in Phoenix, and I hope that I'll be able to swim in these lakes again sometime--they are truly amazing!

    Updated May 8th, 2012 at 10:41 AM by swimsuit addict

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    Uncategorized
  11. aerobic day went great

    by , May 5th, 2012 at 11:23 AM (Mixing it up this year)
    I feel so tired now. Did really well today despite being tired after yesterday.

    Next up is shopping then upper body weightlifting.

    The best thing is after workout I weighed in and I have lost 5 lbs since Monday. This will be hard to continue because my husband decided to by a cheesecake. My downfall is cheesecake.

    400 free
    8x25@:45 shooters w/ fins

    Did first 3 sets with zoomers and the last set with my longer fins.

    4x50@1:30 kick flutter on back held :45
    200@4:00 IM drill went 3:05
    3x100@1:30 free w/paddles didn't use the legs on this held 1:20's
    50 EZ

    4x50@1:30 fly kick on back at up tempo held :45
    200@3:30 backstroke smooth went 2:50
    3x100@2:00 free w/paddles didn't use the legs on this and went 1:16, 1:14, 1:10
    50 EZ

    4x50@1:30 fly kick w/board at 200 pace held :45
    200@4:00 breast w/dolphin went 3:38
    3x100@1:30 free w/paddles didn't use leg on this held 1:15's
    50 EZ

    4x50@1:30 fly kick on back at 200 pace hld :45
    100@1:45 fly went 1:15
    3x50@:45 free did use legs this time went :33, 31, :30
    50 EZ

    150 EZ

    Total 3500 yards
    Categories
    Uncategorized
  12. aerobic day went great

    by , May 5th, 2012 at 11:22 AM (Mixing it up this year)
    I feel so tired now. Did really well today despite being tired after yesterday.

    Next up is shopping then upper body weightlifting.

    The best thing is after workout I weighed in and I have lost 5 lbs since Monday. This will be hard to continue because my husband decided to by a cheesecake. My downfall is cheesecake.

    400 free
    8x25@:45 shooters w/ fins

    Did first 3 sets with zoomers and the last set with my longer fins.

    4x50@1:30 kick flutter on back held :45
    200@4:00 IM drill went 3:05
    3x100@1:30 free w/paddles didn't use the legs on this held 1:20's
    50 EZ

    4x50@1:30 fly kick on back at up tempo held :45
    200@3:30 backstroke smooth went 2:50
    3x100@2:00 free w/paddles didn't use the legs on this and went 1:16, 1:14, 1:10
    50 EZ

    4x50@1:30 fly kick w/board at 200 pace held :45
    200@4:00 breast w/dolphin went 3:38
    3x100@1:30 free w/paddles didn't use leg on this held 1:15's
    50 EZ

    4x50@1:30 fly kick on back at 200 pace hld :45
    100@1:45 fly went 1:15
    3x50@:45 free did use legs this time went :33, 31, :30
    50 EZ

    150 EZ

    Total 3500 yards
    Categories
    Uncategorized
  13. Chlorine Derby

    In honor of the Kentucky Derby today we had a little fun this morning. I am sure that next week it will be back to business for us.

    Each stage was for 7 min with one min to get to your next stage (lane).

    10 min warm up

    #1 Belmont Park, the longest dirt track in thoroughbred racing.
    -- Swim as far as possible for 7 min.

    #2 Therepy and rehabilitation.
    -- Water running 30 sec hard / 60 sec EZ

    #3 Did not corner properly, too wide in the turn.
    -- Practice turns from mid pool.

    #4 Harness racing.
    -- Stretch cord, as far and as long as possible.

    #5 The closer.
    -- Practice finishes from mid pool.

    #6 Lame horse.
    -- 7 x 50 with bouy descend @ 60

    #7 Pamplico, the middle jewel of the triple crown.
    -- 200 pace hundreds on choice interval

    #8 Churchill Downs, the fastest 2 min in sports.
    -- 25 sprints on the 60

    w/d

    This was creative and fun to do with the team. I know the real work will kick back in next week so it is time to get refocused.
    Categories
    Uncategorized
  14. AZ OW

    Its not news that I love the idea of consecutive stages, so I was very excited to learn from the forum's very own PWB that an Arizona swimmer, Kent Nicholas, was putting together a 4 lake multi day event just a short distance from Phoenix. Kent successfully crossed the Catalina Channel last year and will be coming east a couple of times this season to tackle MIMS and Kingdom.

    The series is S.C.A.R. and the four lakes are Saguaro, Canyon, Apache, and Roosevelt.
    Today we swam Saguaro dam to dam... perhaps 9 miles. Tomorrow we swim Canyon.

    A small group of swimmers (8), we met up with each other, our in-water support (boats and kayakers) and ground support (vehicle jugglers) at 5:00 AM. The warm up would be a challenging hike down a rugged trail with kayaks, and our gear in flip-flops (yes, we were warned that more substantial footwear would be a good idea).

    The juxtaposition of extreme desert flora surrounding abrasive rocks with the cool water (65 degrees at the start) creates a dramatic landscape, though not entirely natural. This series of lakes are actually dammed sections of the Salt River.

    We had to swim east for about 500 yards to touch the buoy line to start. Once there, we formed our little tri-pods (heh heh...) of 2 swimmers and 1 kayaker.
    Young Greyhound Pod
    Gordon Smith
    Shauna Nelson
    James Sieffert

    Wise Greyhound Pod
    Kurt Dickson
    Patrick Brundage
    Wayne Rich

    Skyscraper Pod
    David Barra
    Janet Harris
    Jason Walters

    Westwood Warrior Pod
    Meg Rich- Z
    Kent Nicholas
    Candy Nicholas

    Rover Kayaker:
    Scott Mara

    Some adjustments were made with kayaker assignments and we were off... start time about 7:30.

    I liked the sound of "skyscraper pod", even though the tallest building in the nearest town to my High Falls residence is only 6 stories.

    The banks of the river/lake are lined with sage and saguaro cacti that alternate between open areas and tall canyon walls rising straight out of the water. The rugged beauty of this lake is breathtaking, and I was at times distracted... wanting to focus my attention on one feature or another. Still, Janet and I podded well together, stopping briefly every 30 minutes for a feed.

    The Greyhounds (both young and wise) didn't disappoint, and were out of our sight after about an hour. I don't know about the young'uns, but for the Wise Pod; this was their longest OW swim ever, by a fair amount. I feel honored to have been able to share the lake with these USMS Stars for this occasion!

    .....Canyon tomorrow!
    Categories
    Uncategorized
  15. AZ OW

    Its not news that I love the idea of consecutive stages, so I was very excited to learn from the forum's very own PWB that an Arizona swimmer, Kent Nicholas, was putting together a 4 lake multi day event just a short distance from Phoenix. Kent successfully crossed the Catalina Channel last year and will be coming east a couple of times this season to tackle MIMS and Kingdom.

    The series is S.C.A.R. and the four lakes are Saguaro, Canyon, Apache, and Roosevelt.
    Today we swam Saguaro dam to dam... perhaps 9 miles. Tomorrow we swim Canyon.

    A small group of swimmers (8), we met up with each other, our in-water support (boats and kayakers) and ground support (vehicle jugglers) at 5:00 AM. The warm up would be a challenging hike down a rugged trail with kayaks, and our gear in flip-flops (yes, we were warned that more substantial footwear would be a good idea).

    The juxtaposition of extreme desert flora surrounding abrasive rocks with the cool water (65 degrees at the start) creates a dramatic landscape, though not entirely natural. This series of lakes are actually dammed sections of the Salt River.

    We had to swim east for about 500 yards to touch the buoy line to start. Once there, we formed our little tri-pods (heh heh...) of 2 swimmers and 1 kayaker.
    Young Greyhound Pod
    Gordon Smith
    Shauna Nelson
    James Sieffert

    Wise Greyhound Pod
    Kurt Dickson
    Patrick Brundage
    Wayne Rich

    Skyscraper Pod
    David Barra
    Janet Harris
    Jason Walters

    Westwood Warrior Pod
    Meg Rich- Z
    Kent Nicholas
    Candy Nicholas

    Rover Kayaker:
    Scott Mara

    Some adjustments were made with kayaker assignments and we were off... start time about 7:30.

    I liked the sound of "skyscraper pod", even though the tallest building in the nearest town to my High Falls residence is only 6 stories.

    The banks of the river/lake are lined with sage and saguaro cacti that alternate between open areas and tall canyon walls rising straight out of the water. The rugged beauty of this lake is breathtaking, and I was at times distracted... wanting to focus my attention on one feature or another. Still, Janet and I podded well together, stopping briefly every 30 minutes for a feed.

    The Greyhounds (both young and wise) didn't disappoint, and were out of our sight after about an hour. I don't know about the young'uns, but for the Wise Pod; this was their longest OW swim ever, by a fair amount. I feel honored to have been able to share the lake with these USMS Stars for this occasion!

    .....Canyon tomorrow!
    Categories
    Uncategorized
  16. Friday Fin Swim

    by , May 4th, 2012 at 08:49 PM (Elise's Fitness Fun)
    Kind of like the idea of swimming with fins while I am working on my upper body strength. Will take the load off my shoulders. Hit the pool around 1 today and did the following workout:

    200 easy

    All below is with fins:

    4 x 50: 25 swim/25 kick on 1:05

    4 x 50: 12.5 uw/12.5 kick/12.5 uw/12.5 swim on 1:00

    4 x 50 on 1:05 - odds are 25 uw/25 swim; evens are 25 uw/25 choice

    3 x 150: 50 kick (10 sec rest)/100 swim on 30 seconds rest

    2 x 150: alternate 25 kick/25 swim

    200 warm-down
    Categories
    Uncategorized
  17. Friday, May 4, 2012 5:00am & 11:45am

    by , May 4th, 2012 at 05:18 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim - not too much, had to work early today

    5 x 100 Free @ 1:30

    6 x 100 IM @ 1:30

    100 EZ

    ----------------------
    1200 Yards

    ================================

    Lunchtime swim:

    Only had a 1/2 day of work today. Most of Wenatchee shuts down for the Apple Blossom Festival. This weekend is the grand parade, and tonight is also the "Classy Chassis" parade. All the old cars come out of the woodwork for this parade, and it's actually the best parade of the 3 during this festival.


    Warmup:

    5 x 100 Free @ 1:30
    4 x 100 Free Pull @ 1:20
    3 x 100 IM @ 1:30
    2 x 100 Kick on back @ 2:00
    1 x 100 Free

    Next set, I just started off swimming (pulling), and kind of made it up as I went. Turned out pretty good.

    2 x 175 Free Pull @ 2:10 (2:00ish)
    2 x 150 Free Pull @ 1:50 (1:44s)
    2 x 125 Free Pull @ 1:35
    2 x 100 Free Pull @ 1:15 (1:04/1:01)
    2 x 75 Free Pull @ :55 (:49/:46)
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (1400 set)


    6 x 125 @ 2:00 Fly to Free transition
    • 5 lengths Fly
    • 4 Fly, 1 length Free
    • 3 Fly, 2 Free
    • 2 Fly, 3 Free
    • 1 Fly, 4 Free
    • 5 Free (went 1:18)
    100 EZ

    ---------------------------
    3700 Yards


    4900 Yards for the day & nowhere to swim for the remainder of the weekend around here. Oh well, I'll be tapered for my 200 Fly race against Fort's MF.

    Updated June 25th, 2012 at 10:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  18. Friday, 5/4/12

    by , May 4th, 2012 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    Warm up: (1200)
    400 choice

    - alternated 100 free-100 back
    6 x 50/55 build each w/paddles - free
    6 x 50/50 strong w/fins - free
    4 x 25 shooters/45
    100 EZ

    Main Set: (1300)
    4 x 25/45 easy speed fly
    100 Free AFAP - went 1:19
    200 EZ

    4 x 25/40 back strong
    100 AFAP Broken Choice (50 - r15 - 25 - r15 - 25) - free, went 1:14
    200 EZ

    4 x 25/45 breast (ugh!)
    50 AFAP choice - back went 40±
    100 EZ

    4 x 25/35 free strong
    50 AFAP Broken - (25 - 15 - 25) - back went 37±
    100 EZ


    Total: 2500 meters
    Categories
    Uncategorized
  19. FAST Fri May 4th, 2012

    by , May 4th, 2012 at 03:07 PM (Ande's Swimming Blog)
    FAST Fri May 4th, 2012

    Whitney Coached scy
    5:00 - 6:30
    swam with Todd Ashley & Korey
    beside Chris, Mike, Keith & Traci

    Warm Up
    5 4 3 2 1

    Main Set (LCM)

    5 rounds of
    100 fast on 2:00
    100 easy on 3:00
    050 fast on 1:00
    050 easy on 2:00

    40 x 25 on 30
    10 rounds of
    1 FR fast
    2 FR easy
    3 FL fast
    4 FR easy
    but round 5 & 10 are kick

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  20. Sprint Friday, 05/04/12

    by , May 4th, 2012 at 03:04 PM (Chowmi's Blog)
    Hooray today was sprint day!

    SCM, Baylor Fitness Center
    Steve Barnicoat sprint special Fridays

    10 x 50 on :50 warmup

    6 x 125 on 2:00
    100 smooth, 25 fast

    200 easy kick

    6 x 50 on :50
    kick/swim

    6 x 75 on 1:30
    25 smooth, 50 fast

    200 easy kick

    6 x 50 on :50
    kick/swim

    6 x 25 on :45
    all fast

    The End
    ++++++++++++++++++++
    I liked today's workout! I was in a good lane of people who went easy on the easy, which makes all the difference. That way I could swim the sprint parts with some zip!

    Not feeling so good today either. Still totally bloated but I didn't eat any chips last night! I did have my 2 x cherry poptarts, toasted. Then I had a bowl of special k with a banana and used regular milk. I think that is what did me in!

    Next Up: carpool line. then early dinner at Pei wei. Then 4th grade roller skating party. Pizza second dinner. I hope they have some cake. I really want some cake. Back up plan is to leave during party and go get myself some cake next door at Albertson's.
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