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  1. Nice and easy before the meet and yes some Evil Stroke too

    by , February 7th, 2013 at 07:33 AM (Mixing it up this year)
    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    500 breast kick
    500 free w/strapless paddles, bouy & snorkle
    200 w/snorkle

    Total 2700 yards
    Swim Workouts
  2. Wed, Feb. 6, 2013 7:00-9:00pm

    by , February 7th, 2013 at 12:58 AM (Fast Food Makes for Fast Swimming!)

    600 (25 Free/25 V-Sit Scull)

    6 x 200 Free Pull @ 3:30 Desc. 1-3, 4-6
    (went 2:20/2:15/2:11 - then 2:15/2:12/2:09)

    Main Set: Rotation around the lanes (4 stations)

    6 x 100 Free @ 2:30 FAST! (went 1:00-1:01s on all of them)
    next lane (stay on interval)
    6 x 100 Worst Stroke (did Breast) @ 2:30 (went 1:20-1:23s)
    next lane
    6 x 100 Best Stroke (did Back) @ 2:30 (went 1:10-1:12s)
    Normally I'd do fly, but I don't care to attempt lots of it with the waves and multiple bodies in the water around...trying to avoid shoulder pain...and I'm one who doesn't have to train fly to still compete in fly. Lucky me.
    next area
    15 x Sprint Bursts across deep tank @ 1:00

    10 x 100 Kick w/ short fins @ 1:40 (go for MAX REST)
    Kick set at the end of practice?!?! woah!
    First 5 I was holding around 1:15s, and was getting wiped out, so I switched to Flutter Kick w/ board & no fins for the final 5. Made them, but it was basically a non-stop 500 kick.

    200 EZ and out

    5000 Yards
  3. Wednesday 2/6/13

    Wednesday 2/6

    PM only SCY

    500 swim 4/6/2 turns
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    600 kick w/ board + fins

    6x150 @ 2:20 k/dr/bld by 50

    2x200 @ 2:20 D1-2 (2:07, 2:03)
    4x50 @ :40 DPS
    4x100 @ 1:10 D1-2, 3-4 (1:04, 1:01, 1:05, 1:00)
    4x50 @ :40 DPS

    100 EZ

    Total: 3800

    Had a meeting to go to at 6:00 this evening so I could only get in 55 minutes of swimming. This week has been super busy so my time in the pool has been limited.
    Swim Workouts
  4. Wednesday 02062013

    by , February 6th, 2013 at 09:59 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout

    was there early, and got in 300 w/u

    main 1: 5 rounds of--
    * 25 stroke @ :30
    * 50 free @ :45
    * 75 IM (no free) @ 1:30
    * 100 free @ 1:30
    * 75 IM (no free) @ 1:30
    * 50 free @ :45
    * 25 stroke @ :30

    round 1: fly (did drills, and for the fly in the IM)
    round 2: back
    round 3: breast
    round 4: free
    round 5: just all kick (I varied them between flutter and dolphin, fins + board)

    no extra breaks between rounds 1-4
    about 30 sec or so after 4 before we began the kick

    main 2: 7 minute Tabata set
    dive from deck (thankfully the lanes near the blocks had covers on), fast through the turn to the first flags on the way back. easy last ~15 yards or so to finish. rinse and repeat until Paul said to stop
    got in 500 yards

    easy 50

    recovery/wrap-up set:
    10 x 50 pull @ 1:00, used paddles + buoy, and limited breath. I also tried to lower my stroke count

    400 w/d

    TTL: 3750 yards

    I got there and saw an empty lane. asked Paul if he planned for someone to be there, he said no, so I went in. a gal moved over with me, but we still circled (she led and I went 10 sec back) for that first set. worked out well, because we had a rather late-comer who joined us.

    that Tabata set was really a challenge. I can't remember exactly when we did it last, but I was tapering for something (I think a bike event), so didn't put in that much effort. today I didn't have any excuses....but after doing that 4-5 times I was really feeling it. and somehow when I pulled myself out of the pool I jammed my right shin on the deck lip. someone commented after how it would help to put kickboards there to soften the deck.

    for that last pull set, the 2 fast guys took off, leaving just a gal in that lane alone, so I moved over to join her. she was working on DPS, so we challenged each other to low stroke counts. I think she got down to 8 or 9, but I wasn't quite there. I did glide quite a bit into the wall to get down to 10 on one though.

    had another crazy day at work, but did make it out to Toastmasters after. I had my gym stuff with me, but just wasn't feeling it, so ended up running some errands, then came home and took Holly for a walk
    Swim Workouts
  5. 2/06/13

    Last team practice before our SCY state meet. Short, fast stuff tonight. Went a little some like this.

    400 mix up
    8 x 50 @ 60 25 dr/25 build
    -went IM order

    4 x "100" done as
    -50 stroke at 90% r/10, 50 free ez r/30
    4 x 100 choice w/perfect form @ 1:50
    -went IM ,bk ,br, fr
    4 x 50 choice descend @ 60
    -went bk

    10-15 min of turn work

    4 x 25 sprint r/10 , 75 float @ 3:00

    start work and hot tub

    Nothing exciting here. Just a little speed work and feeling fast.
  6. Week 18 - Wednesday pm

    by , February 6th, 2013 at 09:09 PM (After a long rest)
    My cold/allergies felt better this evening. Tonight continued in the vain of this cycle with long yardage and tough times. I jumped in about 10 minutes early and knocked out the first 700 of the warmup in the public lanes before joining the masters workout. I fell apart towards the end of this workout, but it's not all bad. I don't think my sleep problem will be a problem tonight and I am very tired.

    Warm up
    400 free with snorkel
    300 free with snorkel
    200 free with snorkel
    100 free with snorkel

    Main set
    3x(1000 on 10.50, 400 IM on 5.30)

    Total 5200

    I went 10.45 on the first 1000, pulled the second with paddles and went 10.45, the last I pulled and used my snorkel but fell apafrost 300. I finished but was no where near the time. The 400 IMs were active recovery. This was 10400 yards for the day.

    Updated February 6th, 2013 at 09:16 PM by StewartACarroll

    Swim Workouts
  7. Wednesday, Feb. 6 - Taper Start???

    I don't know if I started a taper today or not. I was in the pool about the same amount of time but did about 700 - 1000 yards less than normal. I took more rest and some longer intervals - but I swam harder and was just as tired.

    The main group was Peter, Dave, Dave, Danny, and Meredith - they swam seemed to be doing a lot of 25's and 50's. I had a lane to myself and did a hodge podge. But I did work on my pace and did some more stroke work.

    100 Free
    100 Back
    500 Free
    Ladder 50 to 200 and 200 to 50 by 50 - :45 per 50, 1 minute rest at top
    300 Kick
    3x200 Back on 4:00 (3:00; 2:55; 2:54)
    100 Free
    6x50 Fly/Back/Breast
    50 Fly
    200 Kick
    50 Fly
    2x50 Breast
    2x50 Back
    200 Back w/paddles (2:48)
    200 Free w/paddles (2:35)
    100 Kick
    5x50 Free w/paddles on 1:00
    5x50 Free w/paddles on 1:00
    100 Free

    4600 yards
    105 minutes
  8. Wednesday, February 6, 2013

    by , February 6th, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 70, pool at 79, 100% water clarity.
    Sunny skies with humidity at 62%

    Warm up
    200 FR DPS
    300 FR as 50k w/scull/50 Swim, w/snorkel
    200 BK as 50 DA/25 smooth, 25 Fast
    3x50 on :50 desc 1-3

    *Set 1*
    10x100 FR as 2(5x100 on 1:10/1:15/1:15/1:20/1:30) desc 1-5,6-10

    • 1:08-1:07-1:06-1:06-1:05-1:06-1:06-1:05-1:04-1:04

    300 EZ BK as 25DA, 25 Swim DPS

    *Set 2*
    5x200 FR on 2:50, negative split (did open turn, leave on 1:10)

    1. 1:08, 1:07; 2:15
    2. 1:08, 1:07; 2:15
    3. 1:07, 1:06, 2:13
    4. 1:06, 1:05, 2:11
    5. 1:06, 1:04, 2:10

    300 EZ BR as 25K/bk, 25 Swim DPS

    *Set 3*
    10x100 FR on 1:40 w/fins, desc 1-5,4-6

    • 59-58-58-57-56,58-58-57-57-56

    300 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

    *Set 4*
    5x200 FR on 3:00, even split (just swam them) w/snorkel/agility paddles

    • 2:14, 2:12, 2:12, 2:10, 2:09

    300 EZ BK/BR as 25BK/25BR

    *Set 5*
    20x50 as 4(5x50 on 40/45/50/40, w/snorkel

    • 33-33-33-32-32*32-32-32-32-32*32-31-31-31-31*31-31-32-33-31

    Warm down
    400 FR/BK DPS ABPT

    Base pace work on variable intervals, needed higher interval to do free w/fins, 200 frees are improving, one FR set with agility paddles.
    Swim Workouts
  9. Wed. Double, Feb. 6

    by , February 6th, 2013 at 05:25 PM (The FAF AFAP Digest)

    RC/scapular ex, 15 min
    extreme angle iso squat w/10 lb DB, 5:00
    explosive free push press on cable machine, 40 x 3 x 40
    leg abductors, 130 x 3 x 6
    power wheel roll outs, 3 x 15
    flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
    standing long jumps, 10
    resisted track start jumps on cable machine, 50 x 1 x 10
    explosive leg press, 195 x 3 x 15
    med ball slams, 2 x 10


    600 various
    4 x 25 shooters w/fins @ :40
    50 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    3 x (broken AFAP 100 w/fins + 300 EZ)
    -- 10 second break @ each 25
    1 = back, 48
    2 = free w/sm agility paddles & 100 breathing pattern, 47
    3 = evil w/sm agility paddles, 56 flat
    -- the paddles make the push offs/streamline slower, but I liked them on evil for power

    Total: 2250


    Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

    Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

    Updated February 6th, 2013 at 05:50 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. meet at Ocean County Y this weekend!

    by , February 6th, 2013 at 05:03 PM (Colleen Conway's blog)
    This weekend I have a swimmeet at the Ocean County Y.

    I am swimming the 50 fly, 500 free, then literally these right in a row, the 200 breast, 200 IM and 100 fly. It stinks I will have to do a 100 fly right after those two, I can imagine the piano falling hard haha. My 200 IM is what I am most looking forward to improving, in practice I have been doing a good amount of each stroke. So we will see. I guess I should not sign up for so many things if I really want to do better lol, but I am still used to signing up for a million things and doing everything from when I was young. At least the 50 fly sprint I get to do first. My goal is to just improve my times from things I swam in October.

    The past few weeks I have managed to try and get into the habit of gym and pool once a day, 4x a week if possible. Running has seemed to help with controlling my breathing when in the pool (for some reason I was always feeling out of breath). Anyways, I wish everyone a good weekend of training or swim meet!
  11. Tuesday 2/5/13

    Tuesday 2/5

    AM Crossfit + SCY and PM SCY


    2:00 for each of the following:
    rowing machine
    handstand/dip hold position (1:00 each)
    double unders
    planks (1:00 front, :30 each side)

    For time:
    7x thrusters @ 65 lbs
    7x pull-ups
    17x mountain climbers

    5x thrusters @ 65 lbs
    5x pull-ups
    15x mountain climbers

    3x thrusters @ 65 lbs
    3x pull-ups
    13x mountain climbers

    Final time: 6:46

    AM swim:

    200 swim
    200 kick w/ board FR/BR by 25
    200 pull w/ buoy 25 scull/75 swim
    200 kick w/ board FR/BR by 25
    200 PINK (2:11)
    100 EZ

    Total: 1100

    PM swim:

    500 swim
    8x100 @ 1:40 k/sw/dr/bld I.M. order in sets of 2

    300 @ 4:00 pull w/ buoy + paddles + snorkel (hold HR under RED)
    4x25 @ :30 15M burst kick under H2O
    4x75 @ 1:15
    odd: 25 surf kick/50 DPS
    even: 25 surf kick/50 FAST

    4x25 @ :30 V.S.
    50 EZ

    6x50 @ 1:30 GOAL 200 FL PACE (29.0, 29.1, 29.5, 29.4, 29.7, 29.0)

    200 EZ

    Total: 4050

    Updated February 6th, 2013 at 05:04 PM by Calvin S

    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/2013

    by , February 6th, 2013 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30 4:30
    2 X 100 1:45 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 stroke 1:30
    2 X 50 stroke 1:00/1:30
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice/no free

    12 X 100 free swim or pull
    4 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. 2 x fast 50 free a week

    by , February 6th, 2013 at 11:06 AM (Chowmi's Blog)
    Here I am again!

    It's hard to get used to the new layout on this website!

    My new goal is doing 2 x fast 50 frees a week. The hard part is that I don't have anyone to race or start me, but if you are at least consistent with how you start yourself, then it's comparable. And who's to say what's the translation between a workout time and a true meet time anyway? Is it one second difference? Two? Half?

    So, basically I get up and do a 50 free from the block. I am quite pleased with the exponential improvement in some things - mainly in the discipline to always go 1 breath down/2 back. I have done this without fail for at least 5 50s. Yesterday was the first day I thought, I can hold it coming back, and did 1/1 instead. yippee! The way I figure, just "training out the breath" is like dropping 1-2 tenths at least!

    So I have done at least 4 at 29, 1 at 28 and yeterday i was quite pooped but tried one anyone and did a 30 flat. What a major disappointment but nice that a 30 is realtively sucky compared to the sub 30 swims. I think my goal is to get in the 27 high/28 solidly-all-the-time range. That would be really good!

    How do I do it? Well, I basically watch the clock and when it hits the 6, I stop looking and count 7-8-9-AND-Go! I want to actually leave the block after the 00, to simulate that you'd have a reaction time where you are truly leaving between the 0 and 1, and not leaving on the 00 exactly. That is why I add the AND count. It's not a full second, since you get revved up to go so you are counting faster than every second, but not a full second ahead, so it's like leaving on the .5ish. And I finish first, then look. None of this raise my head 2 feet from the wall stuff. If I do this every time, it's not the time itself, but the improvement from 29 flats to whatever I can do. I must admit, the 28 swim was with the coach watching, whereas all the other swims I did on my own either after workout or completely by myself.

    I think my 30 was bad for 2 main reasons - mental lapse at the turn - I was short and literally did a slow raise the head and bob the body around - very uncharateristic of me, and then salvaged to even a 30 by bearing down on the 2nd lap and only taking 1 breath. My turns are not my relative strength. But, the good news is I had to confidence to say, oh crap this could be really bad and I cannot afford that 2nd breath, but I know I can steambarrel it in on one breath if I have to! The other reason it was bad was I was mentally done before I started. I had to switch lanes and find one no one was warming down in. Then I was already worried about taking extra time because I wanted to see my husband before he left town at 3PM, so I was already thinking of my superman style quick change in the locker room as I was using precious time to get ready for the 50.

    Well, I am finally excited about a goal, and so now is my new quest for 27/28 50 free blasts in practice! I'm still not excited at all about going to meets right now. My DVR is constantly full of good stuff to watch and going to a swim meet cuts into my TV and Doin' Nuthin' time.
  14. 02.06.13 - Wednesday workout

    by , February 6th, 2013 at 10:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Meredith and Danny. First day of taper. Kind of feels weird walking away from the pool and not feeling beat up. Kept around 2K today. Lots of fast 25s with lots of rest.


    600 Warm up

    200 IM, 12.5 kick/12.5 stroke

    6 x 25 shooters - 1:00 (2 front, 2 back, 2 flutter)
    50 Easy

    6 x 25 IM Order no free - 1:00
    50 Easy

    6 x 25 Burst to 15M, cruise - 1:10
    50 Easy

    10 x 25 Fast, IM Order - 1:15
    100 Easy

    4 x 100 w/ fins - 5:00 AFAP
    * #1 - :15 rest @ 75
    * #2 - :15 rest @ 50
    * #3 - :15 rest @ 50 & 75
    * #4 - :15 rest @ all walls
    Made these on :54 - :56 subtracting out the rest

    Did a little turn work and out.

    (2150 Total)
    Swim Workouts
  15. Week 18 - Wednesday AM

    by , February 6th, 2013 at 08:58 AM (After a long rest)
    Another long one today. This is becoming a trend. I am fighting either allergies or a head cold, either way I am congested. I am also struggling to sleep which adds more tiredness to the equation. With all that said today was a good workout.

    400 free
    6x50 drill free(3x50 catchup, 3x50 finger drag) on 45
    400 free with snorkel
    2x400 IM on 6 mins swum, kick, swim, drill, swim

    Main set
    4x(3x100 free on 1.10, 3x100 IM on 1.20)
    10x50 snorkel concentrating on catch and pull on 40

    Warm down
    400 easy

    Total 5200

    I held all the times on the main set. Free ranged from 1.05-1.07 and the IMs were mainly 1.15s. I also did 15 minutes on the swim bench and did 5 sets of 20 pulls, and I added two bands of resistance for good measure.
    Swim Workouts
  16. my distance seems to be good today

    by , February 6th, 2013 at 07:34 AM (Mixing it up this year)
    With the 1650 on tap friday I am feeling like it might be an ok swim. Hopefully I won't screw it up by moving wrong or pushing too hard tomorrow.

    Using the strapless paddles tends to be more like normal swimming than when I use my red catalyst paddles.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/snorkle, strapless paddles & bouy went 3:05, 3:02, 2:59, 2:56, 2:50
    200 streamline kick on back w/zoomers
    200 fashion model back kick w/zoomers
    200 back alt 25rt arm/25lt arm
    200 back for time went 3:19
    200 EZ free
    2x50 from block dolphin kick out to 15m "I MADE IT! TWICE!"
    100 EZ

    Total 3200 yards
    Swim Workouts
  17. Tues, Feb. 5, 2013 7:00-9:00pm

    by , February 6th, 2013 at 12:46 AM (Fast Food Makes for Fast Swimming!)
    Tonight we were basically "on our own" for the practice. John had the monthly board meeting tonight, and had given the practice to the assistant coach who put in on the board...saying "John will be here later..." I knew to stay on track, 'cause John knows where we should be at when he arrives...the teens are the ones who think they can 'get away' with stuff. Problem is that the assistant does have working eyeballs, and though she doesn't say much to them...she takes notice and I'm sure relays the info on to the bossman. I just get it done, knowing it will be for my best anyway. I can't afford to goof around that much anyway.


    800 (50 Back, 50 V-Sit Scull, 50 Free, 50 Back)

    20 x 50 SDK w/ short fins @ :45 (made 'em...I'm not much into this kicking anymore)

    3 x 300 Free Pull @ 4:45 Desc. 1-3 (went 3:25/3:14/3:10) I haven't been that fast in practice since college days
    100 EZ Free

    Main Set:

    4 x 200 IM @ 5:30 MAX REST (went 2:28/2:27/2:27/2:24)

    4 x 200 Stroke (did Back) @ 5:30 MAX REST (went 2:35/2:33/2:33/2:32)
    (not doing fly with 5+ swimmers in each lane...just too wavy and dangerous for everyone)

    4 x 200 Free @ 5:00 MAX REST (went 2:06/2:05/2:05/2:03!!)

    400 Cooldown

    5600 Yards

    I haven't been that fast, consistently in freestyle for a while, especially on this particular main set, which we do on a fairly consistent basis. We actually did this same set on Saturday (though I did a more distancey version of it on the same intervals). It was fun tonight! I can't wait for my freestyle swims later this year. The Fly/IMs...oh well, you can't have everything.
  18. The wilderness of recovery

    by , February 5th, 2013 at 11:15 PM (Of Swimming Bondage)
    I have been getting wet; as measured by my 33K SCY equivalents in my January GTD, I set a record low month of swimmage since I took the summer off in 2008. Most of it has been kicking, a little of it has been drills, a smidgen of actual full-stroke swimming; none of it worth writing about.

    After a couple of months of that general nothingness in the pool (under the guise of rest and recovery), I did, however, visit the Freestyle Whisperer ( yesterday. As with every lesson with Anne, I walked away wishing I had a corporate sponsor that would fund a five (or seven) day a week program working with her. That she is able to identify the finest flaws in my stroke (and the gross ones, as well) is a great first step. That she can then have me do the right mix of drills that help me feel these flaws and provide me a path for correcting them is her genius. I'm doing a mixture of wrong things, some of which might be contributing to my left shoulder issues:
    • Entering too far inside / too narrowly ...
    • ... which causes me to then sweep my arms out to get back to a position where I can hold the water (much moreso on my left side) ...
    • ... but then over-compensating and pulling way too wide (especially with my left hand)
    • Beyond that, my left hand is doing some funky move twisting inwards at about a 45 degree angle after entry (I have actually been feeling this for awhile)

    The most magical part of the hour I spent with Anne is that, after about the first 30 minutes, I was feeling no pain in my left shoulder and no pain radiating down my forearm. The session reinforced what I had suspected -- that it was a stroke flaw exacerbated by training that has caused my current issue.

    I left the lesson quite uplifted. In the past, when I've worked with Anne, I've seen benefits, but always worried they were a bit muted because I was always doing this in the midst of heavy training. With no competitive ambitions right now, I have the time to really slow my stroke down, figure this out and correct it.

    I was really excited to take the lessons to the pool today on my biz trip to Irvine, but got all jumbled up with work, a big headache (have felt physically lousy all day) and then a waah-bumlance whine about the cloudy, grey, cold weather.

    On an uplifting note, I have finally starting diving into Mihaly Csikszentmihalyi's Flow and have been having flow-like revelatory experiences while reading it. I can't wait to return to it as soon as I finish this.
  19. Workout 02/05/13:

    by , February 5th, 2013 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Hoped into the pool with the Masters group tonight, and modified the workout to:

    300 FR/100 BK/200 IM drill w/u

    6 x 100 FR on 1:30 (descend 1-6; last one 1:01)
    200 Pull with buoy, agility paddles, and snorkel
    6 x 100 FR on 1:20 (descend 1-6, last one 1:03)
    200 choice recovery
    8 x 25 on :30 (did some underwater sdk's, FR, and BK)

    100 loosen and out
    (Masters/Rec/2500 yds/55 min)

    Starting to feel better from the nasal crud, which started to take a detour to my chest but I beat it back with some Robitussin and extra sleep. No basketball on Sunday (due to the almost electrifying football game), and I spent the past two days on my vacation project, tiling the downstairs bathroom. I completed the area around the shower, and will lay the floor tiles when warmer weather comes (I know that I will have to replace the subfloor and don't want to get into all that right now).

    The swim today felt strong, even though my upper body is sore after straddling the edge of the tub and the soap-dish area - the cats were entertained! Planning to double tomorrow, and also start working on my taxes.
    Swim Workouts
  20. Week 18 - Tuesday weights

    by , February 5th, 2013 at 09:16 PM (After a long rest)
    I felt really tired today. No stiffness just beat.

    5 non stop circuits x 10 x (bench press, inclined bench, military press, seated row inside hands, seated row outside hands, lat pull down hands inside, lat pull downs hands outside, back extension machine)

    500 swim with snorkel
    500 pull with snorkel
    5x100 pull
    10x50 swim with snorkel
    Total 2000