View RSS Feed

All Blog Entries

  1. Pondering the summer

    I took a week off mentally from training. I still swam several times, but I didn't worry about why I was swimming and just went with the flow. After a week, I had expectations that my next phase of training would congeal itself in my mind, and be ready to implement by now. Sadly, nothing has congealed. Ok, it has almost been 2 weeks.

    The retox is going fine, thanks.

    This summer there are 3 LCM meets, the DAM meet at SMU in 3 weeks, USAS LCM A Champs in 5 weeks and Zones in 7 weeks.

    I have not seen my 200 from Nationals post in SWIMS and the meet is 4 days long, so I likely will skip Champs.

    At DAM, the 50 back, 200 free, 100 back, 100 free and 50 free are well spaced, and the 1500 (gotta maintain that top 10 time) is the next day. I would like to swim the same events at Zones 4 weeks later, but the 100 free and the 50 free are back to back, the 50 free and 100 back are back to back and the 200 free is the last event of the meet before the relays. Hmmm... It is Zones, so I will probably do it anyway, there will be plenty of time between events.

    Speaking of planning for Zones, I think I learned a valuable lesson from Nationals. I swam 3 events and was EXHAUSTED. My wife swam 0 events and was EXHAUSTED. Big meets are exhausting not because of the volume or intensity of the swims but because of the duration of the intense mental stress. I swam Nationals as a two day meet and swam very well on my second day, I think I will do just fine with Zones being a 2 day meet. Afterwards, I expect to be wiped out.

    For Zones to be a 2 day meet, I need to skip the 1500 in a cold fast pool on day 1, but the DAM meet is a hot pool, so if I want the best time in the 1500... I will deal, a top 10 time is not really that important in the 1500.

    Now, the whole reason I even thought I had something to contribute to the forums, LIFTING. I don't have a clue what I am going to do, but it needs to start soon. Rich Abrahams has convinced me that it needs to be different*. I have not lifted heavy since before Christmas, and I only lifted fairly light for 2 months before Asia and then no lifting after I got back.

    Speaking of Rich, I have thought about his drylands, and I think the most important contributor to his successful dryland program has been its consistency. He has done a serious dryland program for over 30 years. So my program needs to change, not because it is wrong, but because change stimulates the system. And it needs to stop being nothing. I might get to the point where people stop calling me qtip if I don't start lifting again.

    There are some things I am kicking around in my head that would take more commitment then I might have. CrossFit, Boxing or joining a USAS team. CrossFit is the most realistic, there is a gym that is local, and I think the workouts would fit into my existing schedule.

    As for boxing, I don't think I have found a gym that is close enough to be realistic, but I do think boxing would be an amazing compliment to swimming. There are MMA and Thai kickboxing gyms local, but I really think speed bag work would translate the best to swimming. It really is too bad I didn't grow up in the Bronx

    The most logical choice, but by far the hardest would be to join a USAS team. Six 2+ hour practices a week. I don't think I can make the summer practices (morning too late, evening too early), so this would have to wait until the fall season, but that is only mid August. There are two teams I have looked into, and I am not sure about either. Their most senior is faster than I can make the cut for, and the teams I can make the cut for, I am not sure they would allow me to swim for. The main problem is that most parents and coaches don't want me swimming with the 8yos which is where I belong. If this is a serious consideration for the fall, then 20x100s on 1:15 needs to be easily doable.

    One final hero worship comment. I am very jealous of Patrick. His incredible dps during his 500 Nationals? That was very nice, but I am jealous that his aunt is coming to fatten him up. My wife and I read that and wondered who we could get to marry into that stomach busting bliss. So jealous.

    A perfect example of Random Nonsense.

    * Not because he told me, but because he is bigger, faster, stronger and twice my age.
  2. Practically Nothing

    by , June 3rd, 2010 at 05:35 PM (Of Swimming Bondage)
    I did actually get to the pool today for an easy swim, but did very little in keeping with my rest & recovery strategy:

    • 1 x 600: 200 fr, 200 IM k/d, 200 fr
    • 8 x 50: on 1:00, 2 each stroke, 1 kick, 1 drill/swim
    • 1 x 200: pull

    TOTAL: 1,200 SCM


    • I spent more collective time between the hot tub and the steam room than in the pool. Still feel creaky.
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -06/08/10

    by , June 3rd, 2010 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    2 X 250 4:30
    4 X 100 1:50
    2 X 150 2:30
    4 X 100 1:40

    1 X 200 kick 5:00
    4 X 50 kick 1:15


    1 X 50 easy 1:00
    4 X 25 build :40
    1 X 50 easy 1:00
    4 X 25 sprint :40
    Three times, all choice.

    4 X {start-turn-finish}

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/07/10

    by , June 3rd, 2010 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    Summer schedule starts today. We will be limited to 90 minutes, 5:30-7.


    WARM UP:
    4 X 150 2:45
    4 X 100 1:40

    2 X 100 kick 2:30
    4 X 50 kick 1:15

    3 X 200 IM 4:00
    4 X 100 stroke/choice 2:15

    2 X 300 free 5:00
    3 X 200 free 3:20
    4 X 100 free 1:40
    Descend 1-2,1-3,1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/04/10

    by , June 3rd, 2010 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    I'll be heading to USMS Swimfest on Friday. I am going to go ahead and post workouts through next Tuesday.


    WARM UP:
    1 X 200 3:30
    4 X 75 1:15
    1 X 200 3:00
    4 X 50 :45

    1 X 200 kick 2:15
    5 X 50 kick 1:00
    Twice through

    1 X 200 50 stroke/50 free 3:40
    2 X 75 50 stroke/25 free 1:20
    4 X 25 stroke :40
    Break between rounds.
    IM'ers: 1 round fly, back, and breast.


    1 X 100 moderate 2:00
    2 X 50 sprint 1:30
    1 X 50 easy 2:00
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4350 Y/M
    Swim Workouts
  6. Fast Friday on a Thursday, Thu June 3rd, 2010

    by , June 3rd, 2010 at 01:12 PM (Ande's Swimming Blog)
    Thu June 3rd, 2010 Fast Friday on a Thursday

    lifted weights 5:15 am - 5:50

    Austin, UT Swim Center
    Whitney Coached
    swam with Max, Larry, Chris, Tyler, Teneille, Pat, & Beth
    BUT No Jon Mike or Todd
    dove in 1st

    WARM UP scy
    400 fr
    300 fr
    200 drill
    100 k went 1:30
    100 k went 1:21

    20 x 50 on 1:00
    odds easy finger tip drag
    evens 200 pace:
    held 30's & 31's went 28 or 9 on last one

    200 easy

    20 x 100 on 2:00
    odds easy finger tip drag
    evens 400 pace:
    started out at 1:10,
    then dove & held held 6's & 7's
    went 64 on #18 &
    63 on #20
    these were hard

    100 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    does anyone ever read my blog to the very end?
  7. Thurs 06/03/2010: descending run

    by , June 3rd, 2010 at 12:52 PM (aztimm's training blog)
    woke up this morning all achy and probably shouldn't have, but I still went out for a run. I hit my pace target nearly straight on, but I came up short on my distance. Garmin stats--

    Time: 00:47:04
    Distance: 5.54 mi
    Elevation Gain: 7 ft
    Calories: 740 C
    Avg Pace: 08:30 min/mi
    Avg Moving Pace: 08:27 min/mi
    Link to Garmin Connect

    * I've done this run countless times, yet the distance is always different. I think the min is 5.5 miles, the max is 6+. sure it does vary a little if I make a pit stop, but that much? today there was no stop, and distance closer to the min.
    * as I said above, without even trying, I did a descending run...checking out my splits (I'm attaching the splits in an xls file, we'll see if it uploads properly). that is how I'd love to pace an 800m swim, well maybe the first mile run/100 swim a touch faster.
    * as I approached Ray Rd, I knew my distance would be 5.5 to 6 miles unless I crossed (or I went past my start point), but I really just didn't feel like either.
    * temp was warmish, but not bad. I'd guess 75 or so. no wind. traffic wasn't bad either, which makes me wonder on the difference between the avg pace and moving pace, as I think I may have just paused to cross once.
    * I'm still thinking of getting in a swim set today, most likely on my own, either at the city pool again or just at the gym pool.
    * took a walk around my house this morning, and I was pleasantly surprised that the landscapers took the cactus clippings I left out that didn't fit in the garbage. we've had arguments with them in the past and they wouldn't take cactus (they claim it is too heavy). it almost made up for the pool being green again (but a double shock should help fix that).
    Attached Thumbnails Attached Files
  8. Tue Jun 1 2010

    by , June 3rd, 2010 at 12:24 PM (Ande's Swimming Blog)
    did it


    think it was

    1000 warm up &

    2 rounds of
    5 x 300

    don't remember
  9. Still feeling the taper?

    Now that Ive gotten over my soreness from Mondays rowing, I finally had a swimming workout where I felt really fast and loose and good. I walked over to the morning TNYA practice. The pool temp was back down to 80 degreeshurray! Heres what we did:

    800 scy warmup

    300 swim (100 FR / 100 BK / 100 FR) @ 4:15
    10 x 25 ST (alt. 2 DR / 2 swim) @ :35
    3 x 100 FR @ 1:20 [swam these right arount 1:16]
    5 x 50 @ 1:00 (2 recovery, 3 desc) @ 1:00 [32 on fastest one]
    100 easy

    Then a variation of the above:

    10 x 25 ST (alt. 2 DR / 2 swim) @ :35
    6 x 100 FR @ 1:25, 1:20, 1:15, 1:25, 1:20, 1:15 [13, 15, 13, 20, 15, 12]
    5 x 50 @ 1:00 (2 recovery, 3 desc) @ 1:00 [30+ on fastest one]
    100 easy
    [I chose to go in the middle of the lane on the first round of this and felt a little squozen between lanemates ahead and behind me. On the second round I asked to go first and enjoyed the comparative roominess. My times were good for me, and it felt easy. Could I still feeling my taper this far out?]

    Next was a kicking/hypoxic set:

    3 x (2 x 75 kick @ 1:30, 4 x 50 swim w/ limited breathing @ 1:05) [I actually only did 2 rounds of this and did them mostly warmdown. Sometimes I have just so much effort in me, and today I think I must have used it up on the preceding set.]

    Then I hopped in the slow lane, where all the swimmers had gotten out early, and did sculling and stretching for the last few minutes of practice.

    It was nice to have a workout where my body felt good in the water, and eager to swim! Plus I have a massage scheduled for later this morning. Its a good day.
  10. Jen's Swimming and Fitness Blog!

    OK I'm doing it to keep track and in case anyone else wants to know, the information is right here!

    I am doing the Y not get fit challenge with my twin mom buddy Joyce and fighting for time to connect with her about it.

    I made it to my first Thursday Masters Practice at the Salem Y today and swam 3700! Great feeling!

    There were 6 people there for Masters and the coach wasn't there but the workout was a) awesome and b) easily modified to make my own goals relevant.

    So, I did the last 4 x 50 on 1:20 IM order and worked my turns. Also did all but the breaststroke on 1:00 instead of 1:20.

    I did the 300 as 3 x 75 streamline kick/25 back with fins on 4:00 as free without the fins and really worked my left leg which apparently as a result of doing such a long kick is WAY WEAKER than my left! So I kicked on my side doing Jenny Luker's tightrope drill on the left side for 50 of the 75 kick and worked on relaxing for the swim. It took me just about the whole 4:00.

    There was an evil 6 x 100 on 2:00 in there, and it was supposed to be free but I did fly with fins instead and worked my turns and relaxing and using my dolphin tail rather than crunching up from the stress and no air. I only swam one of them the whole way, then started incorporating drills and every time I did swim, concentrating on the mechanics of my turn and keeping my arms out wide to catch the water on entry and stretching out my lower back and using my dolphin tail (that means legs) so I can emphasize both the down and the up-beats of every kick. Way to make it WAY MORE FUN! Next time I hope to have consciousness available (enough air) to remember to check my HR after each 100. I was doing them on 1:30 pretty easily.

    There was some set that was supposed to be free but I did it as back. What was it?

    Oh yeah it was 6 x 200 as 50 smooth, 50 faster arms 50 big kick 50 swim fast on 4:00 and that took the whole 4 minutes each time or 3:55 at least. I was hurting for air and taking in water in my mouth and nose bigtime. I also need to roll more onto my right side and accellerate my arm pull as I grab the water and use my BICEP to push the water. I am trying to do 10 dolphins off each wall underwater and then pop up, no breath for the first 3 pulls, then start breathing.

    Also per Jenny, stop breathing on the walls but IT WAS IMPOSSIBLE on the 100 Fly!

    I gotta look up the Baystate Games and see what I can register for that would give me a chance to swim backstroke in a race. The rest would be just a pleasure. I must coordinate that plan with Bo who said she'd give me a ride!

  11. Thursday's Fun

    by , June 3rd, 2010 at 08:46 AM (Adventures in Swimming)
    Swam at the Gahanna Y with a couple of friends.
    They called this a Janet Evans Set??

    Everything is on a 1 min per 50 cycle
    300 Swim
    2x250 Kick
    3x200 1st and Last 25 Stroke
    4x150 Pull and Descend
    5x100 Breath 4 and Descend
    6x50 Descend

    100 ez
    50 Sprint Stroke
    100 ez

    Today felt a lot better than yesterday.
    Held 2:40 on the 200's with back as stroke
    the 150's from 2:00 to 1:50
    the 100's from 1:20 to 1:07
    the 50's from :40 to :31
    Last 50 sprint i swam back on :32

    Hope I have some left for tomorrow's swim with
    the Sharks.

    Updated June 3rd, 2010 at 08:56 AM by Bo Martin

    Swim Workouts
  12. decisions decisions

    by , June 3rd, 2010 at 07:33 AM (Mixing it up this year)
    This morning I knew I needed to just go slow but then a part of me wanted to push myself once I got warmed up. So Happy medium was reached. 80% level of effort.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free w/fins alt 100 slow/100 moderate
    10x100@1:45 Free w/paddles & bouy this is were I wanted to hold race pace but decided to hold 5 seconds slower.
    300 Free kick w/fins
    200 Fly drill 1 arm good motion to loosen the lower back

    Total 3000 meters

    meet tomorrow doing the 800 free with the kids.
  13. Wed 06/02/2010: AM Swim & PM Gym

    by , June 3rd, 2010 at 12:20 AM (aztimm's training blog)
    made it to swim this morning with the team, Mesa Kino Aquatic Center (SCY)
    Laura coaching the masters solo (Paul somewhere over with the kids)

    around 600 warm-up various
    1 x 300 done 25 drill/25 scull continuous
    4 x 50 @ 1:15
    1 x 300 kick, evens strong
    4 x 50 @ 1:00
    1 x 200 pull, breathe 3/5 by 50
    4 x 50 @ :50
    300 easy swim
    4 x 50 @ 1:20 fast kick
    100 easy
    4 x 50 @ 1:15, descend 1-4
    100 easy
    12 x 25 @ :40, descend 1-4
    200 easy warm-down

    total: 3400 yards

    * the kids summer league is in full force. tons of kids there, and we were in the diving well. not exactly sure if I did 600, but the first few were swim, then swim/pull the lane line over, then finally real swimming. I don't like it that deep though, just a very strange feeling.
    * also not exactly sure of the exact set. there were so many small things I really didn't keep track. I could have added or missed something...
    * since I was one of the first in the water (maybe the first?) I just went towards the middle and ended up swimming with people I don't usually see. for a set like this it didn't really matter, pretty much everyone did the same (the fastest lane did one set of 50s on 45 when everyone else did 50 I think).

    then I managed to stop by the gym on my way home for the following--

    Elliptical: 17:00, 1.8 miles, 212 cal, crossramp 8, resistance 8 for 12 min then 9 for 4-1/2 min, a 30 sec easy at resistance 8

    Bench: 1 x 15 x 45, 3 x 12 x 115
    Dumbbell chest fly: 1 x 15 x 40, 3 x 12 x 45
    Skull crushers: 3 x 15 x 55 + 6
    hammer strength front lat pulldowns: 2 x 15 x 90, 2 x 12 x 110
    Flexfitness dip machine: 1 x 15 x 150, 3 x 12 x 165
    Standing machine biceps curls: 1 x 15 x 70, 3 x 12 x 80
    Leg raise: 3 x 15
    Plank: 4 min done as a min normal, a min right, a min left, a min normal

    * I went back to my usual Rick Steve's podcast; it was a good one beginning with Jane & Michael Stern, then a bit about Normandy and Brittany. after that, I noticed I had a new Lost w/Jay & Jack, and they had Jorge Garcia on. If anyone is even remotely interested in the show, this podcast was good, Jorge really gave some good info.
    * I never do a lower weight/higher rep type of set, and I thought I'd try that tonight. actually a bit tougher than it sounds. yea benching with 35s on the side doesn't look as cool as 45s, but trying for 12 good reps with perfect form is tough.
    * the gym was rather dead, I pretty much had my pick of what I wanted to do. a pleasant change from early in the year.

    planning a mid-distance run tomorrow, maybe similar to Tuesday, with a similar speed. something like 7-8 miles at an 8:30 pace, roughly. I may go to the gym later in the day for a short swim solo.
  14. ART, Swim, Smoothie! 6/2/10

    by , June 2nd, 2010 at 09:54 PM (The Labours of SwimStud)
    Well I started off the day by visitin an ART practitioner. he had a USA swim shirt on, and is a swimmer too...although in triathlons but swam as a kid. Atleast I think he will understand swimmer issues and not try to fit runner's solutions around my problems.
    Session went well and what he found seemed to jive with my intuition about what is going on with my hip and knee.
    Went swimming but had to settle for SCY but it went thusly:

    200 Kick
    200 Pull paddles
    200 Swim
    I did the 2nd run through ans fly kick with fins and the swim as 4x50 fly swim on the 1:30

    10 x 125 FR 2:00 held them and #8 felt phenomenally great!
    4 x 50 EZ
    10 x 75 Odd FR/Even BR 1:15/1:45 BR felt awful and like I was drowning.. I couldn't get it right today...but it happens

    300 Fin Kick
    6 x 50 EZ

    Went to lift after wards and as a change I did 2 x 15 dumbell squats 40lb and then 30lb.
    Also did dumbell press and pec fly instead of the machines. Pressed with 35 for higher reps and to be cautions of straining the shoulder on first
    . Did d 2 set routine which I think I will try this summer 2 sets higher reps..more variations..see what happens.

    Guzzled a muscle milk after practice and then late at home washed down dinner with a fruit smoothie. Need to get ginger to add to the is supposed to be a natural anti inflammatory and analgesic...

    Updated June 2nd, 2010 at 11:08 PM by SwimStud

  15. "Sleep It Off" June 2, 2010

    by , June 2nd, 2010 at 04:20 PM (The FAF AFAP Digest)
    I consulted my doctor today about my ongoing malaise, for which JimRude has taken responsibility. He said there is a nasty 2 week malaise like virus going around and that I should just "sleep it off." I will do my best in this respect; I would just like it to be gone by the weekend during which a malaise is decidedly contra-indicated. Though Jim gallantly took full blame, I wonder if it is the result of some funk from Nationals? Several people I know have come home and been quite ill.

    Mike left an interesting link to an article in the NYT re: massage. The article, which reports on a scientific study, concludes that post exercise massage actually impairs removal of lactic acid from exercised muscle. So it made me wonder whether massage really does speed recovery (as I was opining after my post Zones massage). I suppose it could speed recovery for reasons unrelated to lactic acid. I certainly have been going the passive recovery route ... and am currently re-watching Lost with Mini.

    Mike suggested that massage might help sickness. Anyone have experience with this? I've heard that, if you have symptoms, it can bring on the illness like gangbusters ...

    Given that this is the lengthiest time off I've had in ages, I'm hoping it doesn't hinder my workout mojo when I return and make me a wuss. My son opined that this was a likely result of taking complete rest as opposed to recovery type exercise. Of course, none of his opinions have any valid basis either. I am trying to stave off being a "wuss" by being a Snotty Forum Poster.

    BTW, Dr. Jaeger (who teaches Evidence Based Medicine at Mayo) reported back to me that Metagenics products are sold in the Mayo store, not the Mayo pharmacy. He's not sure how they got the product space. I agree with him that the marketing of supplements is far ahead of the scientific study of such supplements. Nonetheless, I have received my 7 Exfuze sample and took my first shot today!

    Ok, time to get off the couch and go back to my almost full time chauffeuring duties.
  16. Dreadmill workout

    by , June 2nd, 2010 at 03:31 PM (Elise's Fitness Fun)
    I didn't get up early enough to run outside before the bad heat hit, so hit the treadmill at the gym for a quick workout. Did 2 miles alternating 2 minutes easy, 1 minute hard. On the easy segments, I kept the pace at 5.5 mph. On the hard segments, I increased my speed thoughout the run until I was running the fast segment at 9.0 mph.

    After the run followed it up with the following core exercises:

    1 set of 100 bicycles

    20 torso twists

    20 knee lifts/leg raises

    3 sets of 10 toe raises

    Lately, I've gotten big on adding in little places I can burn calories. For example, yesterday instead of driving to the fire station to vote, I walked. Got in a one mile walk just doing this. On my days off or where I have so much going on I can't get to the gym or pool, I think I'll find ways to walk more.

    Updated June 2nd, 2010 at 03:54 PM by elise526

  17. Sarasota Y Sharks Masters 5:30 AM Workout -06/03/10

    by , June 2nd, 2010 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    8 X 50 1:00

    5 X 100 Kick 2:30

    8 X 200 Free 3:20
    1-4: negative split
    5-8: descend

    1 X 100 easy free 2:00
    4 X 50 fast/choice 1:30
    Three times through, with break.

    3 X {Start-turn-finish

    6 X 50 1:45
    odd: blocks/fast
    even: easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Wednesday, 6/2/10

    by , June 2nd, 2010 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (700)
    500 Mixer (swim, drill, kick)
    (did 200 free, 100 kick, 200 IM drill)
    8 x 25/40 descend 4
    (did back on all)

    Main Set: Free (1600)
    1 x 400/15 sec rest, Build (6:15)
    4 x 100/1:40, Pace (1:30-:31-:32-:33)
    1 x 400/30 sec rest, Build (6:23)
    4 x 100/1:50, Stronger Pace (1:30-:29-:30-:29)

    Kick (400)
    16 x 25/45 Fast in between flags!
    (1-4 dolphin on back, 5-8 back kick, 9-12 free w/ board, 13-16 back kick)

    Warm down
    100 easy
    Total: 2800 meters
  19. Keep on Rockin' 'Cause it Ain't Even Four(hundred)

    by , June 2nd, 2010 at 11:46 AM (Too Neurotic to be Suitably Aquatic)
    Today's workout was taken right from the discussion forums here on USMS, because now that I've discovered this treasure trove, I'm having a hard time not spending too much time here... We used [ame=""]Coach Jennifer's[/ame] Wednesday workout, although we turned some of the kicking into stroke work, and I kind of petered out at the end, because I was talking Important Team Business.

    Without the music being piped in, I've noticed that I have whatever song I heard on the radio last stuck in my head as I swim. This morning, I heard:

    [nomedia=""]YouTube- BLACK CROWES I Ain't Hiding[/nomedia] on WDST, a wonderful local station out of Woodstock, NY. Even though I don't know any of the lyrics, or how most of the melody goes (took me a while to figure out what it was even called) the drumbeat is perfect for swim pace, and I think I might see if the Library can provide me with a copy for general team use.

    Good workout today. I banged out a 400 pull to the beat, and got far enough ahead of my lane mates to stop and ditch the bouy at the 300 yard mark, which is where that damn styrofoam always slips down to my knees.

    PS - Can anyone point me in the direction of a good mini-taper workout? Some of us are going to the LCM Metropolitan Meet at Flushing Meadows on Sunday, and I want to get there somewhat rested for my 50's.

    Updated June 2nd, 2010 at 11:54 AM by swimmerb212

  20. IM Wednesday

    by , June 2nd, 2010 at 11:37 AM (Adventures in Swimming)
    Swam with Columbus Sharks
    Only a few days left with coach Renee.
    Then I have to coach all workouts till we
    find another coach to split duties. For some
    reason there are not a lot of people wanting
    to coach at 5:45 am :-(

    200 Swim
    100 Kick
    200 Swim (I think)

    Set 1
    Anything ending in 5 is kick, the rest are drill
    10-15 r on everything
    25 Fly
    50 Fly/Bk
    75 Fly/Bk/Br
    100 IM
    100 Free (Swim)
    100 IM
    75 Fly/Bk/Br
    50 Fly/Bk
    25 Fly

    Set 2
    300 IM Build each 75
    225 IM no Free (Work the Turns)
    150 IM 25/50/50/25
    75 IM no free HARD

    Set 3
    4x125 Free Descend on 1:55

    25 Under Water, 25 ez

    Warm Down

    I felt like a LOG today.
    I didn't eat very healthy the last couple of days. It's amazing how much diet effects my
    swimming. Hamburgers, hotdogs, Cake and Ice cream are not good energy food. But I had
    to eat what was leftover from the party with my kids on monday. No sense in wasting food
    and beer :-)
    Swim Workouts