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  1. Monday, February 15, 2016

    by , February 15th, 2016 at 03:53 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center.
    Air temp of 64, pool at 83
    Partly sunny, 68% humidity

    Warm Up
    400 REV IM

    Set 1
    1000 FR w/paddles, bouy, tube, snorkel
    /build effort 1-3 as 2(200/200/100)
    ...equipment change
    1000 FR w/fins
    /build effort 1-4 as 2(200/100/50/50)

    Set 2
    2000 FR w/fins, paddles, snorkel
    /as 4(100steady/100strong/100steady/200strong)

    Set 3 SCY
    600 BR Kick
    2(4x50 BR, 1:00) as 25 tall/long, 25 Fast

    600 Fly Kick
    2(4x50 BF, 1:00) as 25 tall/long, 25 Fast

    Cool Down
    200 EZ choice

    Comments:
    I had one hour for LCM before 50M pool changed to SCY.
    Categories
    Swim Workouts
  2. Monday, Feb 15

    by , February 15th, 2016 at 03:52 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    russian twists on incline w/plate, 25
    captains chair leg raises, 3 x 15
    explosive leg extensions, 105/90 x 3 x 15
    good mornings, 75 x 3 x 5
    extreme angle iso squat, 3:00
    lateral raises, 40 x 4 x 5
    hip abductor, 120 x 3 x 5
    hip adductor, 120 x 3 x 8
    knee tuck jumps, 2 x 5
    standing broad jumps, 5


    Swim/SCY/Solo: 1600 EZ


    ~~~~~~~~~~~~~~~~~~


    This was my last dryland workout before the Albatross meet, and I decreased the weight somewhat. I'd have liked to do more core work, but I am avoiding planks. I am going on the offensive with my elbow. I have a chiro/ART appt on Wed and an appt with an elbow specialist on Thursday. Elbows are notoriously slow to heal. I highly doubt that I would get a cortisone shot. But I will likely do PRP to jump start the healing if that seems like the best option. At least my bicep tendon seems fine now!
  3. Sunday, February 14, 2016

    by , February 15th, 2016 at 03:36 PM (I swim, therefore I am)
    Vanderbilt Beach, Naples, FL - 8:30am
    Sunny, clear blue sky
    57F Air, 63F Water
    Surf at 2 ft

    1.5 Mile Swim
    In warmer weather there would be about 16-20 swimmers, but today it was 6 of us. Everyone had wetsuits on except for Heather Roku and I. However, I do not consider myself a cold water swimmer at this point. If I owned a wetsuit I would be very tempted to wear it, but so far I have managed to swim up to 30-40 minutes in low 60s water.

    Since there have been multiple high wind storms the last four weeks our normal large "easy to see" orange buoys are not on the water until more consistently calmer weather. So sighting off the smaller white buoys is a challenge even with moderate 1-2 ft waves. Thankfully there are a number of excellent land base sight points that make navigation reasonably accurate, and this case it was the La Playa Resort building about three fourth mile north of VB.

    The waves were breaking on to the beach from the NW with about 10 mph wind and low tide occurring in about two hours. At first, when getting started the water feels really cold where my hands and feet are numb, then feels OK after swimming 5-10 minutes. I always enjoy swimming into surf and waves (flat water is nice too). On the way back its fun to surge with the waves coming from behind. When the water is at/or over 70F I will do two loops of this course.

    Afterwards on the beach, I have to move quickly to go change because even with the sun warming up the morning, I can start shivering though I have my jacket on. So only minimal socializing, and then its a quick change, into my car for the 35 minute drive home. By the time I am almost home I begin to feel more normal again.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/16/2016

    by , February 15th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    4 X 250 pull 3:45
    1/2: negative split
    3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 X 50 free 1:00
    1 X 300 IM 5:15
    4 X 50 free 1:00
    1 X 200 IM 3:30
    4 x 50 free 1:00
    1 X 100 IM 1:445
    4 X 50 free--swim down-- 1:00

    4600Y
    Categories
    Swim Workouts
  5. Balancing increased fees with returning members

    by , February 15th, 2016 at 01:00 AM (Questions from Coaches)
    Q: I need to increase my program fees to meet expenses but I'm afraid I'll lose members. Any suggestions?

    A: Most Masters swimmers participate in USMS clubs and workout groups for the coached workouts, access to pools at convenient locations and times, as well as the social benefits of a group activity. Knowing your swimmers and what they desire from your program will help you overcome a financial shortfall.
    Before raising fees, evaluate if you can reduce or eliminate certain expenses that won't result in a diminishment of the benefits your swimmers value most.
    Remember, youíre dealing with adults who choose to come to swim.

    Look to reduce the following expenses if they apply to your program:
    Lane rental. Can you renegotiate the cost of the rental fees? Would the rental rate be reduced if you were organized as a nonprofit entity? Can you barter for reduced lane rental fees by volunteering your time or the time of your programís members for events held at your aquatic facility? Can you reduce the number of lanes you are currently renting?
    Lifeguard fees. Can the Masters coach with current lifeguard and first response certification eliminate the expense of a lifeguard? Before implementing this change, know your local regulations. Determine if one individual can have duel responsibilities such as serving as the coach and lifeguard at the same time. Also, review your facilityís Emergency Action Plan for compliance issues.
    Insurance. Take advantage of the USMS insurance policy for liability and excess accident coverage. When properly in force, the USMS insurance policy protects coaches, athletes, and facilities.
    Coachesí compensation. Iím a huge proponent for Masters coaches being paid handsomely for quality coaching. Unless youíre being paid a wage thatís outlandish, stand firm on this expense line item. The health and longevity of the program depends on your wellbeing.
    Travel expenses. Many Masters coaches travel to swim meets with their program. Depending on the size of your group, many hotels will offer group discounts. If the meet host hasnít arranged discounts with the local lodging establishments, call and ask hotels for a discounted room thatís cheaper than the normal room rate. In some cases, based on the size of your group, the hotel may be willing to offer one or more complimentary rooms. Look for hotels that offer free breakfast, free parking, and shuttle service.
    If youíve trimmed expenses and still have a financial shortfall, consider other sources of revenue before increasing program fees. Additional revenue sources are:


    • Lesson program
    • Fundraisers
    • Sponsorships
    • Events Ė hosting swim meets and clinics
    • Merchandise sales
    • Organized swim vacations
    • Volunteer services
    • Grants
    • Gifts

    Part two of this series will expand on these and other sources of revenue you can develop.
    Once the adults in your program know that youíve been diligently trying to keep program fees from increasing while maintaining those benefits that are important to them, such as ample lane space, they may be more willing to pay a higher program fee.
  6. Sprinter's Delight, Sunday, Feb 14

    by , February 14th, 2016 at 06:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    6 x 25 burst SDK w/fins + cruise @ 1:00
    100 EZ

    3 x burst SDK to 15m from the blocks, cruise back
    50 EZ
    3 x burst SDK from the blocks, cruise back
    100 EZ
    4 x burst SDK @ 100 pace from the blocks, cruise back
    -- 2 forward, 2 back
    100 EZ
    3 x (25 AFAP from the blocks + 75 EZ)
    100 EZ

    4 x 25 back @ 100 pace @ :45
    -- first one from the blocks
    -- Stopped after 4 bc it was too frustrating. Had to kick on my side from the shallow end and there were no backstroke flags in the deep end.
    100 EZ

    8 x 25 fly w/fins @ 100 pace @ :45
    -- 11-12s
    150 EZ

    6 x burst SDK from the blocks with a parachute, cruise back
    -- did 15 kicks, couldn't quite get to the 15 m mark
    150 EZ

    Total: around 2800


    ~~~~~~~~~~~~~~~~~~~


    I loved this workout! I am so very glad that the lifeguards let you go off the block at Bethel Park, and that the deep end is very deep. I think I counted 20 starts altogether. I wore an old tech suit for the workout bc I wanted to do a kick count check. The only thing I did on an interval was the 100 pace 25s. Everything else was max rest, and the workout took 90+ minutes.

    The only negative was that my elbow is still bothering me, and it hurt to pull up on the backstroke starts. I realize that I haven't done any dedicated kick sets lately. So I think I'll have a kick heavy week (not that my swimming isn't already kick heavy ...). I may make an appt with an ortho just in case it doesn't improve. I feel like I've been on a roll with my training and I don't want any interruptions!

    Updated February 14th, 2016 at 06:41 PM by The Fortress

    Categories
    Swim Workouts
  7. Saturday, February 13, 2016

    by , February 14th, 2016 at 07:41 AM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 63, pool at 84
    Sunny, 72% humidity

    Warm Up
    200 Fr/200 Ba/100 Br-2kick/1 pull

    Set 1
    8 x 25 Drill Reverse IM order
    8 x 50 Free desc 1>4
    Kick: 2 x 200 by 50 back/side/dolphin/side

    Set 2
    Main 2xs
    3 x 100 @ pace
    3 x 100 pull @ 10 sec. faster than pace
    3 x 100 fly/free w/ snorkel
    3 x 100 FRIM @ pace

    Cool Down
    200 EZ choice

    Comments:
    Saturday AM workout with GCST Masters
    Categories
    Swim Workouts
  8. Week 176 - Saturday

    by , February 13th, 2016 at 11:44 PM (After a long rest)
    This is a late post. I have been on the go since 6am this morning and I am only now back at the house. I skipped swimming today's meet so I could be on deck as coach(I had a lot of my kids swimming) and dad. I realized I just could not do all three. My daughter had another good meet dropping another 2 seconds on her 200 free and a second on her 50 free.

    This is mornings workout was fun since we did a short warm up and then did some swims from the blocks.

    warm up
    600 free with snorkel
    8x50 kick on 1min

    200 free from the block - 1:53.9
    200 easy while heat 2 swam
    200 free from the block - 1:52.7
    200 easy while heat 2 swam
    100 free from the block - 52.3
    100 easy while heat 2 swam
    100 free from the block - 52.2
    100 easy while heat 2 swam
    50 fly from the block - 27.9
    50 free from the block - 24.7

    warm down
    200 easy

    i felt hideous on the first 200 and tom said my kick stopped on the second 100. On the second 200 I felt much better and worked my kick on the second 100. I finally felt good on the 2x100s free and these times were pretty good after doing 2 quick 200s. We were running out of time and as we dropped the distance the time between the swims got less and less. My 200s were ok, the 50s sucked but I was happy with the 100s.

    My kids swam great today. Tomorrow I am back on deck.
    Categories
    Swim Workouts
  9. Workout 02/13/16: morning

    by , February 13th, 2016 at 09:03 PM (Maple Syrup with a Side of Chlorine)
    Yesterday my wife and I spent the day together, which was a nice treat. We enjoyed a couples massage and then took in an open house at R. John Wright Dolls, which are made in our town. My brother-in-law Dave works here so it was a great opportunity to see what he does. Here is one of their dolls; Dave hand cut each axe from wood...


    This morning I met with some old co-workers for breakfast, a fun time of catching up. I was able to hit the pool with the Masters folks for some good open water based sets...

    Nick White's Surge Power Workout
    2 x [100 swim, 50 kick, 100 pull) [did an extra 100 im drill]

    Power-interval set: [I used snorkel, team did 150's]
    8 x 200 yards as:
    1-4 on 2:45 pull with paddles
    5-8 on 3:00 swim focusing on high elbows and catch

    Masters Minute

    Surge: Sprint-interval set: [team did 75's]
    9 x 100 on 1:30, rotating a 50-yard sprint through the set
    #1: 50 sprint, 50 race pace
    #2: 25 race pace, 50 sprint, 25 race pace
    #3: 50 race pace, 50 sprint
    Repeat twice

    Team work on starts, then I helped a new lady with stroke work.
    100 loosen and out
    (Masters/Rec/ 3200 yds/60 min)
    -------------------------------------

    A nice workout that I do every so often. I was able to hold 2:30's on the 200's and 1:10's on the 100's. Melissa, Rachel, and Kevin swan with me, while Matt, Marie, and Tom were on their own.
    Tags: power surge
    Categories
    Swim Workouts
  10. Friday Feb 12

    by , February 13th, 2016 at 11:21 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    extreme angle squats on high boxes w/plate, 35 x 4 x 8
    leg press, 225 x 4 x 6
    glute isolator, 60 x 3 x 6 each leg
    back extensions w/plate, 25 x 3 x 10
    star jumps, 5
    knee tuck jumps, 5
    squat jumps w/DBs, 5
    single leg stand on flat side of bosu in streamline, 1:00 each leg

    20 minutes stretching/yoga



    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10
    6 x 50 paddles & buoy @ :50
    -- I did 6 x 25 w/paddles @ :50 : odds = scull, evens = no breath free
    50 EZ

    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x 100 @ 1:30
    -- No, did 6 x 25 breast @ 100 pace + 100 EZ

    6 x 50 done as: 25 w/8 SDK + 25 build to sprint @ 1:00
    -- No, did 6 x 25: odds = shooter (no fins), even = EZ
    50 EZ

    5 x 100 AFAP @ 8:00, leaving 1:00 apart
    -- I did 5 x (50 AFAP + 150 EZ)
    1 = Fly w/fins, 22 high
    2 = double shooter w/fins, 20 high
    3 = breast w/fins, 26 flat
    4 = fly w/fins, 23
    5 = breast (no fins), 36

    Total: 2450


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    As usual, I was pretty beat last night. I only did 1/2-1/4 of the assigned yardage. I didn't want to do too much before the last test set. I used to do 5 x 50 AFAP very frequently, but haven't done that set in ages and ages. The first three felt pretty good, but the last two felt rough. My quads were burning.

    Bill was saying that the pool would probably be set up long course continuously from March through June. That news did not make me particularly happy. Lanes will be super crowded with Team Pitt club, Team Pitt masters, rec swim and the divers clamoring for space.
  11. Friday, February 12, 2016

    by , February 12th, 2016 at 08:43 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 52, pool at 84
    Sunny, 61% humidity

    Warm Up
    1200 IM Swim
    --400REVO/600/200

    Set 1
    3x500 FR on 6:30, desc 1-3 *6:20, 6:12, 6:07
    ...200EZ as 25BK/25FR

    Set 2
    3x400 FR on 5:30, desc 1-3 *5:01, 4:58, 4:55
    /paddles, buoy, tube, snorkel
    ...200EZ as 25Fly/25BK

    Set 3
    4x300 FR on 4:00, desc 1-4 *3:43, 3:36, 3:35, 3:30

    Cool Down
    400 EZ IM

    Comments:
    Busy workload this week, did 30 minute FR swims Tue-Thur at various times and pools.
    Categories
    Swim Workouts
  12. 2|12|16 SCM

    by , February 12th, 2016 at 06:24 PM (Blog)
    10 minutes various with fins warmup

    22 x 12.5m on 1:00 easy sprint / 12.5m br or kick easy
    • breakout form

    50m nb fr easy
    • horrid turn
    • could've gone another 2m

    10 x 13.5m on 2:00 relay start from side easy fr then flip / 13.5m br or kick easy

    10 each easy relay side dive and glides on about 0:35

    10 x 15.3m turn drills on 0:30
    • evens br / odds fr

    Updated February 12th, 2016 at 10:04 PM by __steve__

    Categories
    Uncategorized
  13. Week 176 - Friday

    by , February 12th, 2016 at 05:46 PM (After a long rest)
    I had another great night of sleep and actually somehow either did not set my alarm or turned it off. Either way I woke up about 10 minutes later than usual and went into panic mode. As it turned out I still made it to the pool early and was the first swimmer in the pool. It still amazes me how people will get into lanes and then stand there either chatting or dipping there toe into the cold water complaining how cold it is. Guys, its the same temperature every single day! Ironically the first person on deck this morning was still chit chatting when I was done with my warmup.


    Warm up
    400 free with snorkel
    6x50 catchup on :50


    Main sets
    8x75 with fins done as 25 underwater, 25 stroke, 25 free on 1min
    5x25 free at 100 race pace to your feet on :35
    5x25 free at 100 race pace to your feet on :30
    5x25 free at 100 race pace to your feet on :25
    5x25 free at 100 race pace to your feet on :20
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x50 breaststroke drills - 25 alternating breast kick and fly kick focused on driving forward with breast arms, and 25 breast arms and flutter kick


    Warm down
    200 easy


    I was not ready for the underwaters and struggled with a little congestion on the 8x75s, but felt much better on the 20x50's. Doing them this way was tough but I was able to hold :12/:13's to my feet. On the best average kick set Tom told me that my daughter is now holding 1:18s and wound me up to try to be at least as quick. I went 1:18,1:19,1:20,1:21,1:20,1:20,1:20,1:19 which I was actually happy with but its now official that my daughter kicks faster than me!!

    Updated February 12th, 2016 at 09:45 PM by StewartACarroll

    Categories
    Swim Workouts
  14. 2|11|16

    by , February 12th, 2016 at 12:01 AM (Blog)
    20 each on 0:30 turn drills, odds fr /evens br

    20 each on 0:19 turn drills, fr

    fr pull with bands resistance, about 5 x 15 - 25 sec on 2 - 5 min
    • stretch the cords an entire body length more (~20%!) using a dolphin kick with fr (vs 6 - beat).



    Easy weights, whole body. Nothing extreme

    Eccentric RC / teres minor therapy

    Updated February 12th, 2016 at 12:47 AM by __steve__

    Categories
    Uncategorized
  15. Thursday Feb 11

    by , February 11th, 2016 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:


    500 various
    100 scull
    2 x 25 shooters
    50 EZ

    Main sets:

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    -- did these with Water Rat
    -- 2 breast w/fins (11 high-12 flats), 2 free w/fins (9 high-10 flat) and 2 breast dolphin (14s)

    extra 100 EZ

    10 x 25 dolphin kick w/board @ 100 pace @ :40
    200 EZ

    5 x 100 backstroke kick w/fins done as: 75 UW 15 m+ each length + 25 EZ
    100 EZ

    Total: 2400


    ~~~~~~~~~~~~~~~~~~~~~~~


    Water Rat got there before me and was doing some AFAP 25s. We did get to do the last six together, which was fun. I felt great on those and my times were pretty fast. Then I felt horrible on the kick set and decided that I needed some rest. My elbow is still really bothering me. I am persisting in doing the flexbar exercises. But I think I'll have to stop all upper body weights and any yoga moves like down dogs that put pressure on the elbow. This isn't all that bad since I was going to knock off weights for 2.5 weeks before the Albatross meet anyway. It's just a bit annoying. I had a decent string of being injury free after my broken finger healed. I'd like it to heal fast and keep that streak going. It's a tad worrisome bc last time I had elbow pain, it was a partial tear. Damn flexy joints!

    Bill said there would be a couple test sets on Friday. Sounds truly dreadful for the end of the week.

    Updated February 12th, 2016 at 03:06 PM by The Fortress

    Categories
    Swim Workouts
  16. Week 176 - Thursday

    by , February 11th, 2016 at 04:07 PM (After a long rest)
    I felt sick when I got home last night but slept really well and woke up feeling back to normal. I think I was likely just whooped from the traveling.

    Today was back to doing the crazy abs and I am really sore as I write this.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks and I was torn up pretty bad after the ab set. I decided I was going to do aerobic swimming.

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    12x50 kick on :55
    2x(5x100 free on 1:20,1:15,1:10,1:05,1:00)
    200 easy
    4x(4x25 with fins on :40 done as open, close, easy, fast)

    Warm down
    200 easy

    I held back on the descending 100s and simply made the send offs rather than trying to go all out. On the fast of the open,close,easy,fast 25s I saw 2 9's and 2 10's which are awesome for me.

    I am due to swim the kids meet this Saturday and was thinking of scratching but now I am thinking I am just going to swim it and see how things go.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 02/15/2016

    by , February 11th, 2016 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    I will be attending a meet out of town this weekend so I will go ahead and post Monday workout.

    LCM
    WARM UP:
    2 X 200 3:30 3:30
    2 X 100 1:50 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 50 kick 1:20
    50's: 25 fast/25 moderate

    3 X 50 moderate 1:15
    1 X 50 @ 100% 1:45
    Three rounds--all choice

    1 x 300 5:00
    4 x 200 3:20
    4 X 100 1:40
    Pull--300 and 200's are negative split
    100's: descend 1-4

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 02/12/2016

    by , February 11th, 2016 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 2:45 2:30
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    4 X 150 3:00
    1 X 200 free 3:30
    4 X 50 1:15
    1 X 200 free --
    150's: fly/back/breast by 50
    50's: one of each IM order

    4 X 200 3:20
    4 X 100 1:40
    4 X 50 1:00
    Pull. Descend each group 1-4--#4 is fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  19. Wed Feb 10

    by , February 11th, 2016 at 10:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    It was breaststroke night ...

    4 x 100 w/fins, IM stuff @ 1:50
    -- I did 4 x 50:
    odds = 25 fast fly @ 100 pace + 25 EZ
    evens = 50 back-breast @ 100 pace
    50 EZ

    3 x (3 x 50 breast w/fins) @ 1:00
    1-2 = breast 25 w/flutter kick + 25 w/dolphin kick (I don't really have a slow breaststroke, so did every 3rd one easy to catch my breath)
    3 = EZ kick
    50 EZ

    6 x 100, 50 breast w/flutter kick + 50 free @ 1:55
    -- No, I did 10 x 25 back @ 100 pace @ :35-50 (15s) and then had a chat break
    100 EZ

    8 x 50 breast @ 200 pace @ 1:15
    -- I did odds = fast breast @ 100 pace (36s), evens = EZ
    100 EZ

    8 x 50 done as :25 breast sprint + 25 EZ free @ 2:20
    -- I did 10 x 25 fast breast dolphin @ 1:15 or so, went a couple 14 highs, mostly 15 lows
    200 EZ

    1 x 50 fast, tried to do kick but got a couple cramps so desisted
    50 EZ

    Total: 3100


    ~~~~~~~~~~~~~~~~~~~~~~


    I don't mind doing breaststroke, but that was a ton of it. I needed that backstroke interlude in the middle. Bill says my breaststroke kick is improving. He told me to keep my feet behind hips, so that's what I've been focusing on. I feel pretty tired this am from that workout. It did have a fair amount of race pace work in it. I'm heading to Sewy later to meet up with Water Rat for a workout.

    Updated February 11th, 2016 at 01:24 PM by The Fortress

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  20. 2|10|16 SCY

    by , February 10th, 2016 at 09:26 PM (Blog)
    3 x 25 nb fr fins on 0:30
    3 x 25 nb fr fins on 1:00
    5 x 25 nb fr fins on 3:00 fast (11)
    3 x 25 nb fr fins on 5:00 fast using dolphin kick AFAP (10)
    6 x 0:23 on 2:00 static fr pulling bands
    4 x 25 on 1:30 fr, easy from block, easy sprint
    12 each on 1:20, easy starts from block

    With fins, I am significantly faster freestyling with a dolphin kick. Maybe because arm turnover is too slow with conventional 6-beat with fins. I should test this without fins, but not before my meet (20 / 21).

    Better start taking it easy. Normally I would be at gym now, hitting the weights.
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