Maple Syrup with a Side of Chlorine

Workout 01/05/13:

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rxleakem

, January 5th, 2013 at 10:34 PM (757 Views)

I finally had a chance to get into the water today. Since the turnout was not to much, I was able to swim a bit with the team:

150 fr
3 x 50 Fr on :55
4 x 50 kick on 1:15
(break to talk with new swimmers)
200 Fr, 100 Fr with snorkel

5 x ? on 2:00 (pick a distance)
- did 150s with snorkel
- 1 smooth, 2 build, 3-5 descend

4 times through:
- Vertical kick x 30seconds, then 50 Fast

4 x 50 Active Recovery on 1:15
--------------------------------
(Masters/Rec/1950 yds/60 min)

Work has been busy, as our remodel continues and we actually move the pharmacy on Monday night. I was happy to sneak in a swim today with the group.

This afternoon, I went snowshoeing with a friend who had never used them before. It was supposed to new a short trek, but turned into over 4.5 miles! Ready for some

Updated January 5th, 2013 at 10:55 PM by rxleakem

Categories: Swim Workouts , Strength Training and Dryland Workouts

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Sometimes I do not know what I am talking about in these blogs, so you might find out here:

Noah's Ark:
500 continuous swim where:
25 DPS/25 Fast, 50/50, 75/75, 100/100
(I usually do the 75 pair as Backstroke, the rest as Freestyle)

Quarters Strong:
Swim a fast quarter length, starting with the last 1/4, then shuffling the quarter to the beginning. For a 50, these would be 12.5; for a 100, these would be 25.

Dolphin Dives in the Shallows
I've seen Mallory Mead list the DDS before in her OW workout thread before: swim to the flags, go under water, skd then turn at wall, skd out past flags.

Mighty Mouse kicks
Mighty Mouse is a variation of the corkscrew drill from Pat's blog that I do while kicking - right arm in front while rotating from back to stomach every 5 or so seconds, in the opposite direction on the second lap -- left arm in front the next time.

Shark Swim
Hold a kickboard between legs and pull 25, then kick FAST 25. Usually the pull is a recovery from the kick.

Build a 200 IM
5 x 200, usually on 2:50, where
- 50 Stoke Fast IMO right into 150 DPS Free
- 5th 200 = 200 IM for time
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