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  1. Workout 09/29/12:

    by , September 29th, 2012 at 11:45 PM (Maple Syrup with a Side of Chlorine)
    Coached the morning Masters group today during our open house. GregJS and five others made it out and I think everyone left a tad tired, so I did my job well. Meg noted that she has had some interest, but folks plan on starting back when the fall session starts in two weeks.

    This evening I jumped in and did:

    w/u: 200 FR/200 BK/200 IM drill

    2 x Noah's Ark on 7:00 with snorkel
    - 1st: FR pull with buoy (6:32)
    - 2nd: FR swim (did extra 50: 6:51)
    1 x 50 EZ

    4 x 125 IM's on 2:00
    - fly-bk-br-fr-fr, bk-br-fr-fly-fly, ...
    4 x 50 kick on 1:00
    4 x 75 IM rotations on 1:30

    200 w/ snorkel loosen and out
    (Solo/Rec/2850 yds/50 min)
    ---------------------------

    My arms were tired after the Ark's, probably from the swimming as well as moving some furniture in the basement in my attempt to organize. I ended up doing half of the flys in the IM's as single-arm since I figured drill is better then poor technique.

    Planning on some basketball tomorrow night, after I look at some basketball shoes. My cross-trainers are low-tops, and my knees have been bothering me since last weekend.

    Here is my final yield for jelly this season, assuming the rest of the vines are picked clean by friends. You'll notice Nila modeling for your viewing enjoyment ...
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  2. meet today, it was ok

    by , September 29th, 2012 at 09:34 PM (Mixing it up this year)
    I had a 4 hour drive there and 2 hours into the drive I stopped at a rest stop and could not straighten up. My back was so locked up so I took Ibuprophen and used my tennis balls between my back and the seatback. I did manage to get someone looser.

    A good warm up then on to swims. I have to admit my 500 free was a comfortable pace and yes I could have gone faster but didn't want to. I just couldn't get excited about this meet today. I can just say I had fun and swam.
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  3. Sat., Sept 29, 2012 8:00-10:00am Killer Saturday #2

    by , September 29th, 2012 at 03:32 PM (Fast Food Makes for Fast Swimming!)
    I figured that we'd be getting something like this kind of workout today, after how nice John was to us in last night's practice. The one nice part of today however, was that we didn't do any intense fin kick set (maybe he forgot).


    Warmup:

    1000 Mix-it-up (your choice) I did 150 Free, 50 Back, with the exception of the 3rd 200 did 50 Fly Drill
    500 Kick w/ board (25 EZ, 25 Hard)
    20 x 50 Free Pull @ :50 not intense, just do them

    Bathroom break...and then:


    Main Set:

    12 x 200 as: 3 Rounds of 4 x 200 @ 5:00 each, 2:00 bonus rest between rounds
    I needed to try to keep my HR @ 170 here (kids were @ 180)
    OMG and a few other choice words were going through my head at this point
    • Round 1 (Stroke) I did Fly, Back, Breast, Fly
    • went 2:18, 2:31, 2:48, 2:20 <--not too shabby at the end, and I'm not falling apart like I used to
    • Looking forward to my 800 IM SCM in a few weeks
    --- 100 EZ
    • Round 2 (IM)
    • went 2:24, 2:26, 2:30, 2:36
    • I really started falling apart on the 3rd one of these, and the 4th one was just garbage
    --- 100 EZ - contemplated getting out here, but that not like me
    • Round 3 (Free)
    • went 2:20, 2:17, 2:14, 2:11
    • These all hurt, and the first 2 were just struggling to get going. I got a second wind and kinda pulled through on the last two
    300 EZ swim and out

    ---------------------
    5300 Yards


    Part of this tiredness today could be all my swimming I've been doing, could be my age in relation to the workouts I'm doing, could be that I was up this morning to start work at 5:00am as well. I did leave work for a 3 hour block to swim, then returned to finish up the machinery I was working on. I still like the results I'm getting in practice, even though today pushed me just about to the failing point, in fact I would say that I did fail on this main set, which is a good thing to not have everything be so easy to do. I'll be ready to get back to it again next week.
  4. I'm back!

    by , September 29th, 2012 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.

    Here's what I did last night:

    Friday, 9/28/12
    SCM

    Warm up (700)
    200 swim - 200 kick - 200 pull - 100 scull

    Main Set: Free (1600)
    1 x 400/30sr NS - went 6:25 (3:15-3:10)
    2 x 200/3:30 build each - went 3:12, 3:10
    4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
    8 x 50/55 ds 4 - all were around :45

    Kick: On back no board
    4 x 100/10sr (50 easy - 50 build)
    - did these on 2:30 with times 2:15-2:20

    Warm down
    100 easy back & free

    Total: 2800 meters

    ---------------------------------
    Saturday, 9/29/12
    SCY

    Warmup
    300 swim - 150 free/150 back
    200 kick - flutter w/board & snorkel
    4 x 50 pull/1:00 build -all free
    4 x 50/1:00 IM order drills
    8 x 25/30 burst + cruise IM order

    Main Set - all backstroke
    3 x 200/3:30 build each - 3:15-3:10-3:05
    3 x 100/1:45 ds to strong - 1:32-1:33-1:30
    4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
    4 x 25/45 fast - ▒18
    8 x 12.5/30 fast

    Pull/Swim/Scull
    12 x 50/1:10
    Alternate 50 scull - 50 swim - all free

    100 IM easy warm down


    Total: 3200 yards





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  5. Freestylin Sat

    └fter spending a week with a sick wife and two sick children I finally found some time to make it to the pool.

    200 w/bouy
    200 EZ kick w/fins
    100 IM drill

    3 rounds of
    400 @ 6:20 500 pace
    5 x 100 @ 1:35 gentle descend
    4 x 50
    -- odds @ 45
    -- evens @ 50

    100 EZ

    3 x 300 @ 5:15
    --#1 100 fast 200 EZ
    --#2 200 fast 100 EZ
    --rest a extra min.
    --#3 300 for time

    100 w/d

    4900 scy

    I could really tell that I haven't been in the pool. I have been able to do some dryland so the week hasn't been a complete loss. Hopefully our house will be back to normal next week.
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  6. Early Morning Sat Swim

    did 3600.

    The theme was 500's and 250's

    250s/250K (wu)
    500 sw
    250 k
    500 sw
    250 k
    500 s
    250 k
    500 s
    250 k

    100 cd

    nice endurance set. felt good after lifting last night.
    Categories
    Swim Workouts
  7. Friday, Sept. 28, 2012 7:00-9:00pm

    by , September 29th, 2012 at 12:47 AM (Fast Food Makes for Fast Swimming!)
    Tonight basically amounted to a fun laid back day in the pool. The coach had the 1st half hour working with "new recruits" who were possibly joining the team, doing swimming tests, etc. and the welcome to the team kind of things with the parents, should they decide to stay. So we had our warmup to be done in the meantime.

    Warmup:

    800 MI (25 Drill, 25 Build)
    400 Kick w/ board
    8 x 100 Free Pull @ 1:45 desc. 1-4, 5-8 (didn't go too crazy here)

    16 x 25 @ 1:00 Odds V-sit scull, Evens Streamline Back Kick

    10 x 75 Kick w/ fins @ 1:15 (25 Hard/25 EZ/25 Hard)

    Quote Originally Posted by Coach John
    "well, since I'm in a good mood...we'll do some different interesting stuff tonight...but be ready for tomorrow morning."
    I didn't like the way he ended that statement, but I'll go with it.

    8 x 25 Breaststroke @ 1:00
    • Odds Right Hand/Left Foot grab behind back
    • Evens Left Hand/Right Foot grab behind back
    Down to the other end to play on the blocks

    2 x 50s off blocks - "butt dive" entry (figure it out), V-Sit scull (forward, backward, or sideways) to the 25, then SPRINT Free back

    4 x 50s off blocks - feet first jumping streamline entry to bottom, explode off bottom to use the speed into a fast flip turn at surface, which puts you in position for a V-sit scull to the 25, then SPRINT Free back

    4 x 25s off blocks - backward (yes, backward facing jump) with the feet first streamlined entry to bottom, then explode off at a 45 degree angle SDKing to explode out for backstroke.

    500 Free Swim and out

    -----------------------
    4300ish yards

    and wondering what tomorrow may bring. I do have to work in the morning as well fixin' stuff, but will "push pause" at work, go for a swim, return to work and complete the job. Always nice to be able to do that.