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  1. Final day of meet preparation

    by , February 13th, 2009 at 01:45 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to 11:30 AM at the downtown YMCA, coached by Priscilla.

    200 free
    200 IM drill
    12x25 on :40, descend each set of 4
    1-4 choice - I went back and actually got down to :24 or :25!
    5-8 fly - I did one arm fly except for the last one
    9-12 breast - coach has been working on my kick to keep my knees narrower. It's starting to come around and I'm feeling stronger on br again.

    2 starts and 1/2 length sprints - fly and free
    250 ez back and free warmdown

    1000 meters

    Well, I've succeeded in making myself nervous for the 500 free tomorrow. I think I will try to treat it like running the mile in track. Take the first lap out conservatively, build the second lap to strong and try to hold on. I will also try to keep track of my stroke count, since maybe that will distract me from the pain that I see coming!:-)
    Swim Workouts
  2. One more try!!

    by , February 13th, 2009 at 01:23 PM (Mike's Rocky Mountain Blog) I've started and stopped this blog a couple of times. Luckily, I'm more disciplined about my training than I am about logging it. Since the Boulder Pentathlon (Jan 24th), I have decided that I will focus strictly on Breaststroke and Butterfly events for the remainder of the season. I don't recall the details of the workouts since that meet on January 24th, but I can summarize.

    My thinking is that, although I'm swimming respectable fly and breast times, I haven't really trained specifically for those events. Since the 24th, I have eliminated almost all easy freestyle and all backstroke from my workouts. My workout yardage has sunk to 1800-2500 yards, but the intensity is way up. I'm doing slightly more breaststroke most days but I am starting to work in some longer butterfly sets and swims. I typically do at least 400 yards of kicking for each stroke. I have also been very liberal in my use of Zoomers for at least part of my fly sets and kicking. I am emphasizing SDK (for fly) and pulldown (for breast) and breakouts throughout the workout. This is putting me into oxygen debt pretty quickly and for most of the workout.

    I have been consistently lifting 3 days per week. I'm focusing on a cycle that includes roughly one week each for light, medium, and heavy lifting with an emphasis on measuring strength and endurance gains through each cycle. I have added more core stabilization exercises to my ab routine.

    If the fly/breast workouts don't kill me, I plan to add some plyometric stuff to my dry land. I can do this at home, but haven't found the energy lately.

    Does anyone have any experience with this kind of a program? I'm finding that the entire workout is pretty much hypoxic. I feel like I have made pretty significant strength gains in my shoulders and legs particularly. I'm really hopeful that this will translate into significant time drops at the next meet on Feb 28th.

    I welcome any comments or thoughts.


    by , February 13th, 2009 at 11:47 AM (Ande's Swimming Blog)
    Fri Feb 13th 2009


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

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

    MEET: Masters Nationals
    Fri May 8 - Sunday May 10

    5:30 - 7:00
    whitney coached
    scy TSC main pool
    swam with mike, tyler, todd, larry, jen, amy, brandon & doug
    dove in on time

    started with FS PRO Jammer

    warm up
    2 rounds of 200 fr, 150 fr, 100 k, 50 few breaths


    3 rounds of:

    Round 1:
    100 fr on 2:30 done 025 fast 075 easy

    100 fr on 2:30 done 050 fast 050 easy
    went 29

    100 fr on 2:30 done 075 fast 025 easy
    went 45

    100 fr on 2:30 done 100 fast 000 easy
    went 54

    100 easy on 2:30

    200 fr fast
    went 1:56

    100 easy on 2:30

    Round 2

    assigned: 100 fr on 2:30 done 025 fast 075 easy
    did: skipped to put on B70

    assigned: 100 fr on 2:30 done 050 fast 050 easy
    did: skipped to put on B70

    100 fr on 2:30 done 075 fast 025 easy

    100 fr on 2:30 done 100 fast 000 easy
    went 52

    100 easy on 2:30

    200 fr fast
    went 1:54

    100 easy on 2:30

    Round 3:

    skipped all the 100's to rest up for the 200 hard

    200 fr fast
    went 1:52

    100 easy on 2:30
    Swim Workouts
  4. Good luck, Self Pity, Soy Jimby

    by , February 13th, 2009 at 10:13 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I was all set to post this yesterday when Comcast had an outage in our area, cutting off Internet, TV, and land line phones at our house. I will try again and hope it is not too late...




    Whip them Johnny Rebs down in 'Bama or wherever the hail Auburn is.


    I have decided to leave the Self Pity part out. Now, to the sickbed, in the poor house, with the vultures of the IRS gathering in a roost on my headboard, a hasty retreat I beat.

    Soy Jimby means, in Spanish, I am Jimby.

    Soy Jimby means, in English, the specimen I am slowly turning into now that I am consuming soy protein and its various constituent isoflavones in amounts that have been virtually impossible to ingest over the vast majority of human history.

    I suppose it is somewhat grammatically correct in Spanish to say, Soy Jimby y tambien soy Jimby, or "My name is Jimby and I am also this Jimby you see before you who is slowly being replaced, one molecule at a time, by soy."

    I do not think any Spanish-speaking person has ever said this. Nor do I think that it is likely one ever will.

    In any event, here is Silky mud in your eye. Forgive the misspelling in today's very short film's title. It should be "or" not "of."

    [ame=""]YouTube - Mud in Your Eye of How to Consume 25 g of[/ame]
  5. Friday 2/13 - Nice and Easy

    by , February 13th, 2009 at 08:28 AM (Mixing it up this year)
    Still nursing a sore right arm but could swim fine once I was warmed up. It didn't help that the guards showed up 15 minutes late so this was a short practice in 75 min.

    1000 Free as 200swim/pull/swim/kick/swim
    10x50 from block 3 free, 3 breast, 3 back, 1 fly 15 yard break out hard off start then EZ free
    1000 kick with fins 200 BR, 200 Fr, 200 Fl, 200 Bk, 200 Fr
    500 Free every 4th 25 with 6 beat kick

    Total 3000 yards
  6. NASTI Thursday!

    by , February 12th, 2009 at 11:30 PM (Swimming, Life, and Other Stuff!)
    I worked at school till 4:10 then rushed off to a Yoga class for an hour. This yoga is definitly "gym style" yoga; it's okay but nothing like the vinyassa flow class I used to take at APYC.
    I'm excited for the 3 day week-end coming up. We get Monday off for President's Day!
    I am scheduled for jury duty next Tuesday. I guess you call in Monday night to see if they need you...if they do you go. I would like to serve on a jury just once, it would be another chapter or adventure in life I've never experienced. I've heard it's boring but I'd just take a good book for the down time.
    Well, now for the amazing workout feats of the NASTI Swim Team on 2/12/09 (drum roll)

    1) 400 Freestyle swim warm-up
    2) 10 X 100 Freestyle-swim 75/rest 5 sec/25
    sprint on 2:00 interval
    3) 10 X 75 Freestyle-Swim 50/rest 5 sec/sprint
    25 on 1:30 interval
    4) 5 X 50 Freestyle- 1:00 interval
    5) Easy 200 Backstroke cool-down
    **2,600 yards
    I had a lane to myself for the whole work-out tonight. It was quite a nice change from Sunday when 6 of us were squeezed into a lane.
  7. Short and sweat!

    by , February 12th, 2009 at 10:40 PM (The Labours of SwimStud)
    I dd a 45 min elliptical got HR up to 155...more comfortable today.
    Got in late at work and did 500 yards EZ to stretch off.
  8. Lots of 50's

    by , February 12th, 2009 at 03:10 PM (A comfort swimmer's guide to easy swimming)
    Interesting workout today. Didn't seem real hard at first, but it kind of sneaks up on you.

    SCY, solo

    Warm up
    300 swim free
    200 swim no free (did back/breast by 50's)
    300 drill choice (did 200 free drills, 100 back drills)

    Main Set
    Go 50s on the 1:01. For each 50, leave on the interval and make it back by the next top. So, for example, on the 2nd one, you leave on the 1 and have to go at least a 59 to make it back by the top... for the 21st one, you leave on the 20 and have to go a 40 to be back by the top. Stop when you don't make it back by the top.
    (I made 27 of these, missed making it on #28 by less than a second.)

    Once you miss the interval...
    200 easy

    12x25 on 40 12.5 underwater kick, 12.5 swim every 3rd one fast (did 1-6 on belly, 7-12 on back. It takes about 15 underwater sdk's to make it midway across the pool.

    100 easy
    Total 2800 yards

    75 minute yoga class tonight

    Updated February 12th, 2009 at 05:29 PM by poolraat

  9. The MAC was closed for college meet so they send us to th Y.

    They have a sauna and steam room so no problemo.!!
    Got in the water to warm up and there was only one lane for swimming laps. As I rounded 500 yds it occured to me that I want to do the 1000 at my meet Feb23. So I picked up the pace and kept going. I clocked my last 2 50s at a 45 on each. I will at least finish! This was a good idea for me as I started slow and finished hard. I usually go into that long stuff going way to fast, konking outing at the end.
    Used their flippers to kick. I have a shortened pair. I felt myself straining my hamstring with their long ones so I stopped. I thought it through and remembered limpin' around all day in the past. Feeling smug for engaging my brain twice during this work out.
    250 kick (only)
    250 pull
    250 back
    250 breast
    3 50s on 1:00
    50 side drill
    200 cool down
  10. 1000 + SCM Thursday, Feb. 12

    by , February 12th, 2009 at 12:56 PM (The FAF AFAP Digest)
    Last day of ditzing around in the pool like a noodler:

    700 warm up
    2 x 25 build
    2 x 25 easy speed fly
    200 easy


    Taper News:

    No real hypochondriasis at the moment. Shoulders are a bit sore from tossing and turning last night. Still holding at just congestion! Speaking of hypochondriasis, this will be my first big meet in awhile without my blogger buddies Jimby and SwimStud. Is Jimby my good luck charm or does he encourage hypochondriasis? He is always a good source of Jolt Gum ...

    The timeline for the meet is out. There are 1650 entries -- quite a lot for a regional meet.
    I should have enough time between my first and seconds events each day, thanks to my sandbagging of the first event. I'm a bit worried about warm up on Saturday, since I'm in heat 1 of event 1 and have to budget ample time for struggling/wiggling/wrenching myself into the new tech suit. I've been very spoiled by my stretched out B70. I was down to about 3 mintues to get into it. Now, I'm back to 30 minutes. lol.

    Will probably go early and warm up in the warm up pool on Saturday morning. (By early, I mean about 11:00 am.) May try to get to the competition pool late Friday afternoon if my flight is on time and I don't get stuck in traffic. I've been told the bulkhead is tricky, so this is probably a good idea.

    Looking forward to meeting Heather Reitz, Swimcat, Karlene, Glider & others and seeing Elise again. I'm counting on Elise to get me from the hotel to the pool as I am always getting lost. Why is it so confusing to find the damn pool on a college campus?!

    SCM Times:

    Preliminary SCM rankings are out.

    Did better than last year. I find it somewhat comical that my worst ranking was 50 fly. I even did better in 100 fly than 50 fly. A first! Biggest improvement is in the 100 IM. I swam in 3 SCM meets this year (Albatross, IGLA and one day at Rutgers). I did 3 day mini tapers for the first two and rested a week for Rutgers. The week of IGLA, I lifted and ran, so think I could have gone faster in the backstroke events and 50 fly. (Wait, I did in the 50 fly .... lol) It'd be nice to do a 2 week taper one year for a SCM meet. I wish there was a bit more competition for the top spots in my age group. Right now, they're completely dominated by KPN.

    Updated February 12th, 2009 at 04:12 PM by The Fortress

    Swim Workouts , Masters Swim Meets / Events
  11. 50 bk 23.6

    by , February 12th, 2009 at 11:42 AM (Ande's Swimming Blog)
    Thu Feb 12th 2009


    WEIGHTS (LIFTED 5:30 - 5:55)
    bench 10 x 135 6 x 185 5 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270
    BANDS 3 sets

    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    21 days / 3 weeks away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85

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

    MEET: Masters Nationals
    Fri May 8 - Sunday May 10

    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with tyler meg & doug
    beside larry ned paul desiree & amy
    dove in at 6:37

    warm up
    assigned 4 x (150 fr, 50 k, 50 with 3 breaths)
    did 2 full rounds one partial round

    10 x 50 fr on 1:00
    fast on #5 & 10
    went 25 & 23

    50 easy

    10 x 50 fr on 0:55
    fast on #5 & 10
    went 25 & 24

    50 easy

    10 x 50 k on 0:50
    fast on #5 & 10
    went 32 & 29

    50 easy

    10 x 50 bk on 0:45
    fast on #5 & 10
    went 28 & 26

    50 easy

    10 x 50 fr on 0:40
    arms hurt skipped a 50
    fast on #5 & 10
    went 28 & 27

    assigned 10 x 50 on :35
    did: SKIPPED IT

    assigned 10 x 50 on 30 with fins
    did: SKIPPED IT

    changed into FS PRO legskin

    50 bk fast
    roll start
    whitney timed
    went 23.6

    50 easy
  12. Wednesday Feb 11

    Last night I hit the weights for the first time since the back injury. I'm not ready to hit the lower body hard core yet and not sure I want to try the weight circuit I was doing when I hurt myself so I stuck with light upper body weights.

    45 minutes of spin class - more like 50 she kept us long.

    Thursday night is kick night - my hope/plan is to get a solid 1200-1500 kick in. Hopefully a mix of flutter and dolphin. We'll see ...
  13. Thursday 2/12 - Is it Thursday already?

    by , February 12th, 2009 at 08:33 AM (Mixing it up this year)
    Just losing track of the days here. Have a meet this weekend but I am only doing 4 events since I have to coach as well. Kayla, Reagan and I will be in the same heat for the 50 and 100 free events. Should be fun. I hope the right arm calms down by then.

    30x50 @ :55 Free middle 10 with 6 beat kick
    10x50 @ 1:15 Breast 1/2 pull 1/2 kick
    10x50 @ 1:15 Breast
    4x25 @ :45 Breast Scull
    4x100 @ 1:45 Free EZ
    4x25 @ :45 Breast Kick
    4x100 @ 1:45 Free EZ

    Total 3500 yards
  14. Feb 11 - W/O with some borrowed ideas

    by , February 12th, 2009 at 02:30 AM (Swim like an Orca, but faster !)
    Since this is my last month at the El Dorado Hills Sports Club ("the pampered poodle club") I decided to take advantage of there gym and just tough out the "77 degree" bromine 6 lane 25 yard pool.
    I was reading other blogs and borrowed from 'ande' "the lifted and short practice", but only used the weight portion and modified it:
    I also wanted to practice what Coach Janine of the Aqualsol Masters taught me on Monday.
    So I put this together, the first time I have done a short workout before a swim.

    Quick stretch with band
    Lat pull 8x40, 6x60, 5x80
    Lat press (with barbell) 6x40 3x
    Chops- one arm pull down with adj cable pull 5x30 3x
    Chops-one arm pull up with adj cable pull 5x30 3x
    leg press 5x160 2x

    W/U 200 swim,200 pull,200 kick,200 swim
    Main 10 x 100 Pace hold 1:15 on 2:00 (avg'd 1:17)
    4x50 BR K drills alt on back/normal
    6x25 Fly - focus on fixing head/breathing timing issue
    5x50 BK K alt w/ 4 sec switch drill
    5x50 BK focus on proper execution 1:00
    cool 250

    My focus this week is:
    1. keep working on my 100 and 50 FR
    2.Keep ears under water in the backstroke and be more precise with stroke execution.
    3. Learn the BR kick, I was using the top of my feet for propulsion, not good. Having to learn the breaststroke kick from scratch.
    4. Raise head earlier on the Fly, timing issue. Also get into a 2/1 cycle, was doing 1/1 which was causing early fatigue.
  15. Just blowing through

    by , February 11th, 2009 at 11:57 PM (Swimming, Life, and Other Stuff!)
    It is windy (52+) miles per hour, stormy, and cold. This is not the kind of night I like to leave home.
    I had to swim alone. I wasn't in the mood, but once I got going it was good!

    1) 1,000 Swim Free-warm-up and building speed
    2) 2 X 500 Free (9 min int. first one 7:49, 2nd one
    3) 5 X 200 Free on 3:30 4/5 was hard for me!
    4) 10 X 50 Free on 1:00 Felt good/I always like
    the last set.

    3,500 yds. straightforward freestyle

    I hope my house doesn't blow away tonight. I have visions of Dorthys' flying bedroom landing on the "wicked witch of the west". I reallly don't want to go to the Land of Oz tonight so wish me luck!
  16. Spin-Hell

    by , February 11th, 2009 at 10:22 PM (The Labours of SwimStud)
    OK so I took a spin class so I can get set to teach them.. Oh My God! I almost died! 45 minutes of torture...but I kinda like it. That says a lot I guess...

    Anyhow did that and then inhaled a "muscle milk light" (only 100 cals if you're counting) and went to the pool. I had about 1hr rest before I got in to swim and I had swimtard legs...honestly it was comical but I did 2500:

    No warm up... I didn't need it!
    5 thru:
    100 K on side 2:00 w fins after spinning!
    100 Swim 1:45

    5 x 200 FR 3:45 Breathe every 5,3,3,5 by 50

    10 x 50 "mid pool black lines" 1:00 (2 turns) swam :45's

    Not really a great cool down but its all I had time for.

    Updated February 11th, 2009 at 11:19 PM by SwimStud

  17. Wed Feb 11 2008

    by , February 11th, 2009 at 04:56 PM (Ande's Swimming Blog)
    Tue Feb 11 2008

    my next meet is 22 days away

    Today I missed my practice at UT to coach the San Marcos Rattlers. They have their region meet this weekend. Did a taper work out with some fast 25s.

    I dropped by World Gym to change into my work clothes

    Did 8 sets of 10 reps on BANDS this morning
    (used 2 blue SPRI bands & one Red SPRI band,) strung them over the pull up bar

    Today I edited this [ame=""]Swim Faster Faster Tip[/ame]

    and wrote my opinion on what I think the challenged coach should do at:

    [ame=""]How Should I Make Cuts?[/ame]

    which was

    Coach, You're Not Asking the Right Question.
    Here's what you need to do.

    keep them busy, stay on them

    have them do sprints & make them tired. It's hard to horseplay when they are gasping for breath.

    Walk up and down on the side of the pool with them
    watch them
    encourage them
    praise the positive.

    start them, tell them when to go, call out send offs
    challenge them,
    demand excellence
    get them to do things they don't think they can do

    If they are horseplaying or wrestling say
    "Hug him if you love him."
    they'll quickly let go of each other

    Ask them to count their strokes

    have them do relays
    do no breather 25's
    do fast stuff for time
    work on outstanding pushoffs
    work on Streamline Dolphin Kicking

    don't cut anyone, make it so hard that some quit.
    It's an honor to be on the swim team and to be coached by you.

    Have them get out of the pool and do push ups, sit ups, & push outs.

    come in with the attitude, they are going to listen to me, they will respect me and do what I say.
    Treat them with respect

    If they are talking too loud, don't quiet them by yelling.
    Have a signal for silence, Boy Scouts use the scout sign.
    Maybe you can do the dolphin sign, hold your hands in a certain way,
    Tell them that when they see you doing this
    they have to hold their hands the same way and be quiet
    then begin when everyone is silent

    Ask them about their goals

    When I show up to coach my goal is to make the kids as great as they can be.

    Let them have some fun, take 5 minutes at the end of practice to
    play whale attack, sharks and minnows, or marco polo

    Don't be predictable, keep them engaged

    have them sign a [ame=""]contract[/ame] like coach carter

    create a team website like:

    Create a team handbook and have all parents and kids read it and sign it:
    like the Westwood High School Swimming Team

    Put the rules in writing and enforce them.
  18. Dara, Stump, and Me

    by , February 11th, 2009 at 04:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    This just in:

    Charming Stump wins over crowds, judges

    Veteran dog comes out of retirement with record-breaking performance

    At age 10, crowd-charming Stump is 14 years older than I am, that is, after the well-known and oft-verified dog-to-human year conversion is applied.

    Stump has thus emerged as the oldest male Gold Medal winner in the history of competitive sports.

    This just in a long time ago:

    Dara Torres, then 41 and mother of tot, is oldest female in history to get three silver medals in Olympic history. In this picture, Vlog the Inhaler is surreptitiously sucking down great lungfuls of Dara's vapors.

    This not yet in:

    I have another grueling Bill White swimming practice tonight. To prepare for this, I have done my usual of late:

    • worked some in the morning
    • drank 16 ounces of soy milk, consumed one soy yogurt, and interviewed experts on the potential dangers of too much dietary soy
    • took a nap for about 45 minutes
    • awoke 20 minutes ago in a deep stupor of sleep inertia
    • brewed and am now consuming my second round of coffee of the day (it is now 3:30)
    • trying to burst out of my imprisonment of grogginess and effete-dom
    • mentally telling myself that I wil break my own pathetic record in the 200 backstroke at a dinky little Y meet this weekend
    • visualizing how I will do this by kicking SDKs as long as I can off of every turn
    • remembering yesterday's practice when I accustomed myself to flooded sinuses till this felt almost normal
    • and finally, feeling the vapors of ancient Dara fusing with the inspiration of even more ancient Stump, my more proper role model in life because A) he is a male, and B) he is a dog
    • and preparing myself for the missing link transition wherein I become the perfect 56-year-old woman-man-canine chimera bridging the gap between Dara's Silver Excellence and Stump's Gold Magnificence:

    Lordy! Where did this sudden hunger come from?

    (Note: thanks as always to the magnificent Rusty Scupperton for his Photoshopping bewonderment.)

    Updated February 12th, 2009 at 01:16 PM by jim thornton (photo link problems)

  19. Gettin' Twitchy Wed., Feb 11

    by , February 11th, 2009 at 04:45 PM (The FAF AFAP Digest)
    SCM, solo:

    Warm up:

    400 swim
    200 kick
    150 fly drills

    Rest of Warm up:

    2 x (2 x 25 build free + 25 easy)

    2 x (2 x 25 easy speed fly + 25 easy)

    50 EZ

    2 x (2 x 25 AFAP + 50 EZ)

    100 EZ

    Total: 1250 meters


    Taper News:

    Was trying to do sort of a meet warm up. Meet warm ups confuse me. Sometimes I feel stale/haven't got the cobwebs out on my first event and sometimes I'm fine without too much warm up. Never sure how much to do. Glad I'm starting my meet out with 100s each day though.

    I'm guardedly optimistic about the hip. It feels better, though still sore. Dr. Jimby is right that these things take a long time to heal.

    Still holding at congestion only, haven't lapsed into the sinusitis/bronchitis malaise I've been so prone to in the past.

    Felt pretty good in the water today. Decent DPS, fly felt good.

    After no running or spinning for almost 3 weeks, I'm starting to feel like a gooey Pillsbury Dough Boy.

    Haven't really set any time goals. Unlike many, I don't usually set specific goals, although I may have general goals (do PBs) or reach goals (like to bust out another good 100 IM time) in mind. Of course, I wouldn't mind seeing a .99 a couple times. I do plan to take my 100 back and 100 fly out a bit faster. If I die like the drop dead sprinter that I am, that's OK.

    Updated February 12th, 2009 at 04:12 PM by The Fortress

    Swim Workouts , Masters Swim Meets / Events
  20. I'm Down With CPP!!!

    by , February 11th, 2009 at 02:18 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to 11:30 AM at the downtown YMCA (SCM) with Coach Priscilla.

    A little bit of meet preparation today.

    200 free
    200 im drill

    10x25 on :35 swum thusly
    • 1-3 fly descend
    • 4-6 back descend
    • 7-10 free descend
    (Fly still feels horrible!)

    1x25 sprint fly on :45 (I felt stiff and never really had rhythm)

    125 ez free

    2x25 sprint fly on :45 (I did both one arm fly)

    125 ez free

    3x25 sprint fly/back/breast on :45 (I had good rhythm on this fly, and my coach said it looked a lot better. I was still tired and had to struggle with it, but it did feel better.)

    2 starts, sprint half length, cruise to the wall. I did both starts fly.

    250 ez warmdown. I did the last 125 backstroke doing kind of a catchup stroke to work on body position and getting a strong pull.

    1350 meters

    Notes: Now I am getting exceedingly nervous about my 100 fly on Sunday. Hopefully, by the time I have rested a bit, I will feel stronger and I will get the same timing and feel that I had in November at the GMUP Sprint Classic. Good luck to The Fortress this weekend as she tries to crush the boys at Auburn! I look forward to hearing the tales!

    Updated February 11th, 2009 at 03:21 PM by Iwannafly

    Swim Workouts