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Making use of the last of my YMCA membership today, as I am only paying through the end of the month. Got the idea from Jim Thornton's FB pre-birthday swim to do 60x100s on varying intervals, but was going to modify to my pleasure with swim, pull, and kick in the mix.


10 x 100 Free @ 1:30 cruised them
10 x 100 Free Pull @ 1:25 (1:07-08s)

At this point the 2 available lap lanes became a "zoo" of sorts as far as lap swims go, and I'd almost speared a couple kids off my streamlines who kept coming across trying to get their ball. I just resorted to

10 x 100 Kick w/ fins @ 1:40 (ranged 1:20-1:30 depending on traffic)

...and got out.

------------------

3000 Yards and out


It was good that I swam today anyway, since I'm going to miss practice tomorrow night...we have our bi-monthly conference call for the LMSC board meeting tomorrow night.

At home with Susan and Richard.

Warm-up (1200)
400 swim
2 X 100 @ 1:50, 25 scull / 25 swim
2 X 100 @ 1:50 DPS, count strokes.
2 X 100 @ 1:50 75 catchup / 25 swim
2 X 100 @ 1:50 DPS, count strokes.

Set I (800 set / 2000 total)
8 x 25 @ :45 underwater SDK with monofin
4 x 100 @ 1:25 back kick w/fins
8 x 25 @ :40 underwater SDK w/fins

Set II (800 set / 2800 total)
2 X 100 @ 1:45 25 catchup / 25 swim
2 X 100 @ 1:45 DPS, count strokes.
2 X 100 @ 1:40 25 right arm / 25 left arm
2 X 100 @ 1:40 DPS, count strokes.

Set III (600 set / 3400 total)
3 x 200 @ 3:00 pull DPS, count strokes!

100 easy

** 3500 yards **

Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25.

Good swim had a swim stud in my lane and he was a good pacer.

Swam 3K

300 s/ 300 k WU

4x 150 :10
200 K
4x 150 :15
200 K
4x 150 :30
200 K

Haven't been in the pool in awhile. Felt strong and wasted.

Swim/SCY @ Mason:

Warm up:

500 choice
3 x 50 kick descend
2 x 25 UW
500 pull ->->-> NO! ->->->
10 x 25 shooters w/fins @ :40 + 50 EZ
3 x 50 build @ 1:00 (I did single arm fly instead)
50 EZ

Main Sets:

2 x (4 x 75 kick) @ 1:30
1 = first 25 fast
2 = second 25 fast
3 = third 25 fast
4 = all fast
-- I did it all backstroke kick (no fins). Did #4 as 25 AFAP + 50 sit on the wall and gasp for breath. Wasn't up to 75 all fast after the other efforts on that interval.
50 EZ

3 x 100 IM @ 1:40
extra 1:00 rest
2 x 50 fly fast @ 1:00
-- used fins, went 24 & 25
50 EZ
3 x 100 free @ 1:20
->->-> NO! Did 2 x 50 EZ and sat out the last one
extra 1:00 rest
2 x 50 back fast @ 1:00
-- went 200ish pace since I wanted to blast the fast 50 from the blocks coming next, went 36s
50 EZ
1 x 50 fast from the blocks on coach's go
-- did back, may have gone a tad past the 15, went 28+
-- one of my teammates commented that I was going so fast he looked to make sure I wasn't wearing my fins.
50 EZ

3 x 100 IM kick @ 1:40
-- did flutter kick with fins & board very slowly instead to recover from the fast 50
extra 1:00 rest
2 x 50 breast fast @ 1:00
-- used fins, went 29 & 30
50 EZ
3 x 100 IM @ 1:40
extra 1:00 rest
2 x 50 free fast @ 1:00
-- used fins and went 24 & 25, feeling all tuckered out
50 EZ
1 x 50 AFAP from blocks on coach's go
-- went 27.8, bad breakout on 2nd 25
150 EZ

Total : 4500 as written/3950 me


++++++++++++++++++++++++++++


My kid woke me up to go to practice with her today. Ha! Nice role reversal in life.

This was a excellent masters workout. Lots of quality. Even then, my body is not used to doing a regular masters practice and I feel pretty blasted now.

I was very pleased with my times in the 50 back and 50 fly from the blocks. The second 25 of the 50 fly felt a bit ragged as well, coming right at the end of practice.

Off to a cross country meet with Lil Fort shortly. Will do my rehab exercises later.