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  1. Week 63 - Tuesday

    by , December 10th, 2013 at 10:42 PM (After a long rest)
    I was very tired when I woke this morning and felt like I could have done with another couple hours of sleep. This mornings workout was quite straight forward but I was very stiff from all the pulling yesterday. I did loosen up after the warmup and felt pretty good by the end of the workout. I had an early work start this morning so had to rush when the workout was over to make to my first meeting. Tonight I headed back to the pool for a weights session and a short loosen up swim.

    Warm up
    8x200 free with snorkel on 2.40

    Main set
    12x100 with tempo trainer holding 80 beats per minute on 1.25
    4x(4x50 kick with fins on 40, 100 kick with fins on 1.20) swum odds back and evens free kick
    2x500 on 6mins with snorkel

    Total 5000scy

    On the tempo trainer set I struggled to get my arms over that quickly but held 1.02s throughout. The kick with fins I held 30 pace per 50. The 500s were swum smooth with focus on DPS.

    Tonight's weights I did the 3 circuits, with 10,8,6 reps at 80%, max, fail

    3x(lat pull down hands inside, lat pull downs hands outside, inclined bench, military press, leg curls, lower back extension, leg extension, seated row hands inside, seated row hands outside, bench press, leg press)

    My loosen up swim I swam in the lane with mirrors on the floor of the pool(temp mirrors) and focused on hand entry. I did 40x50 on 45 free.

    Total 2000scy

    I am very sore and stiff as I write this entry and very tired.
    Swim Workouts
  2. Tuesday, Dec. 10

    by , December 10th, 2013 at 05:10 PM (The FAF AFAP Digest)
    1550 EZ @ Sewickley Y with a few bursts and up tempo 25s. The good thing about Sewickley is that there is a whirlpool and hottub.


    NE Champs is up to 496 swimmers and revised psych sheets come out tomorrow. No taper b*tchies yet and my legs don't feel rested. Trying to stay positive, so important during taper. My free times have been very fast in practice so I am keeping that at the forefront of my mind!
    Swim Workouts
  3. Tuesday 12/10/13

    Tuesday 12/10

    AM only SCY

    300 swim
    4x75 @ 1:30 k/d/under H2O kick w/ fins
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel

    8x25 @ :20 rest V.S. (dive the odd 25s)
    100 EZ

    Total: 2300

    Only had time for a short morning swim because of college practice and then a high school swim meet this evening.
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/11/13

    by , December 10th, 2013 at 03:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    2 X 50-faster- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 4 on 1:15 6 on 1:10
    1 X 100 swim

    4 X (4 X 50 descend 1-4
    Round 1- free 1:00
    Round 2- breast 1:15
    Round 3- back 1:15
    Round 4- fly 1:15

    5 X 300 pull 4:45
    1-4: negative split
    #5: best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Nice and cold today, yea!!!

    by , December 10th, 2013 at 08:32 AM (Mixing it up this year)
    Got a so so distance set in today, though it was not where I would have liked it to be.

    500 Free
    500 Free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:52, 2:51, 2:47, 2:44, 2:40 ok but not great
    5x100@2:30 free kick w/zoomers as 25 AFAP +75 EZ went 19, 18, 17, 17, 17
    5x100@2:00 free w/snorkle good body position, 6 beat kick getting good catch
    100 kick as 50 free/50 breast

    Total 3100 yards
    Swim Workouts
  6. Monday 12/9/13

    Monday 12/9

    "Just a 'sniff' of taper!"

    PM only SCY

    300 swim
    4x150 @ 2:30 k/d/sw by 50 I.M.O.
    5x100 @ 1:15 light D1-5

    8x25 @ :40 V.S.
    300 EZ

    8x50 start @ 200 PACE and try to get faster (FL)
    2 @ :40 (30.4, 30.1)
    2 @ :50 (29.5, 29.0)
    2 @ 1:00 (28.8, 28.7)
    2 @ 1:10 (28.5, 28.4)
    8x25 @ 100 GOAL TIME (FL)
    2 @ :20 (13.2, 13.1)
    2 @ :30 (14.1, 13.5)
    2 @ :40 (13.9, 13.2)
    2 @ :50 (13.5, 12.8)

    8x50 A.R.
    2 @ :40
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    4x100 @ 1:20 A.R.

    4x50 @ :50 200 PACE (I.M. - 27.7, 31.1, 33.1, 26.7)

    8x50 A.R.
    2 @ :40
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    4x100 @ 1:20 A.R.

    Total: 5700
    Swim Workouts
  7. Workout 12/09/13: morning

    by , December 9th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Not too much to say, as I had less than 30 min to swim today due to a doctors appointment before work. Did a meet warmup, minus block starts, totaling 1400yds in just under 25 min.

    After the Thorpe Set on Sat I was bushed and just took it easy. Went to a ham dinner at my buddy Rick's church and watched "Homerun" with my wife, then took the family (minus my natural children) to the Yankee Candle flagship store in Deerfield, MA, yesterday. Always a great adventure!
    Swim Workouts
  8. Magic 600s

    This morning I swam at Riverbank with Rondi. Yesterday’s snow turned to a wintry mix overnight here, and the footing on the pedestrian bridge leading into the park and in the park itself was a little dicey. The city is very aggressive about salting, but to get to the pool you have to leave city property and walk through what is technically state park land (actually not really land, but landscaped terrain built over the sewage treatment plant, which was built over the river). You can definitely tell where the boundary is.

    I was pretty sore and tired this morning. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 IM d/s)

    4 x magic 600:

    • First one was actually a magic 700, because I miscounted, so FR/BK in a 1-1-2-1-3-1-4-1 pattern
    • Second one was a backwards magic 700 minus 100, alternating FR and BK in a 2-1-3-1-2-1-1-1 (lengths) pattern
    • Numbers 3 and 4 were magic 600s, alternating FR and BK in a 1-1/2-1/1-1/2-1/1-1 (lengths) pattern

    [I invented the magic 600s today, and liked them because they give me an extra backstroke length vs dropping a 100 from the magic 7s.I experimented with left-side breathing and 4- and 6-beat kicking on the freestyle lengths, and just doing 100 at a time made that seem manageable.]

    6 x 100 IM @ 2:00, desc. 1-3 [1:50, 1:45, 1:40, 1:51, 1:45, 1:41]
    200 IM kick

    300 warmdown + play
  9. Monday, Dec. 9

    by , December 9th, 2013 at 03:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    600 various
    100 scull
    4 x 50 fly drills
    4 x 25 shooter + 25 EZ
    5 x 25 up tempo free + 25 EZ
    100 EZ

    Total: 1550


    Had a very fun whirlwind weekend in NYC. Walked around a ton, which was bad for the resting of the legs. Lil Fort loves NY; she can't wait to go back. 4 more days of rest. Not really sure what to expect out of the meet. It has been a somewhat trying fall of training. I'm really hoping to get in some weights again this winter.
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/10/13

    by , December 9th, 2013 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    1 X200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Sets 1&3: IM on 2:00
    Sets 2&4: Free on 1:45
    Descend each set 1-4

    1 X 200 3:20
    4 X 50 descend to fast 1:00
    Three rounds, pull or swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Week 63 - Monday

    by , December 9th, 2013 at 02:30 PM (After a long rest)
    I was originally heading to LA tonight with work but at 3am American Airlines phoned my house to inform me my flight was cancelled and I had been rebooked on an alternate route via Boston. Needless to say I am not flying to LA from Dallas via Boston and will postpone the trip. Anyhow, with the early call I was up early and was excited to be heading to practice. Today's workout was really tough but again I saw improvement in our 10x300 test set which is very rewarding.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x300 pull with paddles on 3.30
    10x200 pull with paddles on 2.20
    10x100 pull with paddles on 1.10

    warm down
    100 very easy

    Total 6800scy

    i may have done this much pulling in college( maybe) but I have defiantly not done this much in one practice with masters. This was a lot of pulling and I felt very tired at the end. Luckily my lats and tris are not too stiff as I write this but will no doubt feel this set tomorrow.

    I worked the 300s and I went 3.05,3.03,3.01,3.01,3.01,3.00,3.01,3.03,3.03,3.03. The 200s I eased up a little and tried stretching out focusing on DPS and held 2.05s. The 100s I picked back up again and held 1.01s until the last one where I went 59. We swum several longer workouts last week but this was done in about 1hr and 20 mins with only 30 seconds between sets to rehydrate and this made it even tougher.

    Updated December 9th, 2013 at 02:37 PM by StewartACarroll

    Swim Workouts
  12. 82.7 degrees today just a tad warm but workable

    by , December 9th, 2013 at 08:27 AM (Mixing it up this year)
    On the warmer side today but atleast I got my own lane! Here is another one of Leslies workouts for today. I did have to cut out some of the rest since I only have a limited time to get it done.

    500 Free
    500 Free kick w/zoomers
    4x50@1:00 burst & cruise
    50 EZ
    4x50@1:00 burst & cruise fast hands drill
    50 EZ
    4x50@1:00 burst & cruise
    50 EZ
    3x(25 AFAP kick + 75 EZ kick)@3:00 on the AFAP free kicks went 25, 25, 24
    50 EZ
    3x(25 AFAP + 75 EZ)@3:00 on the AFAP #1&3fly went 19&18 #2 free went 16
    200 free EZ w/snorkle
    200 free EZ kick w/zoomers

    Total 2800 yards
    Swim Workouts
  13. From the sublime to the ridiculous . . . and back again

    This morning I enjoyed a glorious cold swim at Brighton Beach. The day was not that promising—clouded over and grey, breezy, with drizzle threatening—and did I mention cold? Thirty-degree air and 44-degree water definitely met Evmo’s combined-100-and-under criterion for cold swims. Getting ready on the beach was a challenge—earplugs were cold going in, caps were cold, fingers got chilled with all the preparation. But once I was in and stroking—no dawdling today!—the sensation of being surrounded by water felt simply magnificent. I swam to the big jetty to the west and back (a bit over 1k) with Cristian, Melissa, and Brad. I was tempted to go further, but was nervous about rewarming in the cold, so got back out when we got back to our starting point.

    After dressing on the beach I elected to go rewarm in the car. Generally I like warming from the inside out, relying on jogging or exercising on the beach post-swim to make enough body heat to get my temp back up to normal. That usually works well, but with the wind and temp today and with my feet painfully cold I worried it would prove challenging to keep from losing heat faster than I could generate it. I was lucky to have swimmates willing to share their car heaters with me, so I opted for that method. I shivered for a bit, and had to take off some of the clothes I had put on so that the warm air could reach me, but eventually I warmed back up. A massage afterwards rubbed away some of the shivering tightness, and I basked in the warmth of the subway car on the ride home, grateful for another wonderful morning spent with the ocean and my ocean-loving friends.

    That was the sublime. This afternoon was the ridiculous. There was a fun meet scheduled at Asphalt Green that I had contemplated swimming, but I ultimately decided against it, in part because my LMSC has devolved to such disarray this year, and I didn’t want to spend time among people who were sure to want to talk to me about the situation. (If I were gung ho about my pool swimming I wouldn’t have let that stop me, but as someone on the fence about competing the infighting is tempering my enthusiasm for participating in masters events in my area.) As it turned out, though, there was a members-wide vote on new bylaws scheduled to take place during the meet, and two of the groups I swim with were urging their members to come out and vote. So in the end I felt obliged to stop by the anyway.

    When I arrived at Asphalt Green, there was a group of people outside arguing—some were handing out leaflets, others were trying to stop them, and our LMSC chair was ordering confused newcomers to go inside. I stopped and took a leaflet from a friend urging me to vote no, then was scarcely inside the door before another swimmer friend stopped me and told me to vote yes. When I got the ballot, I discovered that in addition to the bylaws, the membership was also being asked to vote on minutes from the last two meetings, because there has been too much contentiousness among the board to even get minutes approved. (I was not completely surprised by this, as I had been to part of the general membership meeting, and was appalled at how uncivil and ugly it was—I left halfway through). Before I left Asphalt Green today I heard from several people that the police had been called to stop swimmers from handing out fliers—I’m not sure if that was true, but in any case I imagine that the NYPD has more pressing matters to attend to than Masters swimming infighting. Ugh—I have no stomach for conflict, and wish that I could simply switch from Metro to a less dysfunctional LMSC. If anyone is reading this whose LMSC works well consider yourself fortunate, and consider thanking your board members (or give yourself a pat on the back if you are one).

    This situation has definitely made me grateful for the groups I swim with that do run efficiently and where people tend to get along and appreciate each other. So to end on a happier note I will write about the Team New York workout I attended yesterday. We have occasional “ladies only” workouts to bring the women from the team together from our various workout locales. Yesterday’s was also one of two free holiday workouts the team is giving their members, and it was held at John Jay and coached by David. It was nice to reunite with teammates I hadn’t seen in a while, and I enjoyed having Hannah and Elisabeth as lanemates for the following:

    600 scy warmup, various

    4x thru
    200 (50 scull + 150 FR) @ 4:00, odds w/buoy, evens w/out
    4 x 50 (k/d) @ 1:05, IM order by round

    2x through
    250 (100 FR moderate + 50 K fast + 100 IM moderate) @ 4:15
    3 x 50, desc. @ :55 (1st round FR, 2nd round BK) [30, 34 on fasts]
    4 x 25 @ :40, odds ez, evens dps

    4 x 75 FR with no-wall turns [on these, my lane took turns leading on the first three, then synchro-swam the last one three abreast—fun!]

    And our coach brought us cookies for after!

    Updated December 8th, 2013 at 09:30 PM by swimsuit addict

  14. Sunday 12/8/13

    Sunday 12/8

    PM only SCY

    300 swim every 3rd 25 scull
    12x25 @ :40 odd: drill, even: under H2O kick w/ fins
    3x100 @ 1:15 pull w/ buoy + paddles + snorkel

    3x (RD1/2 first interval, RD3 w/ fins second interval)
    200 @ 2:10/2:00
    100 @ 1:05/1:00
    4x25 @ :25 FAST FR kick w/ board (RD3 under H2O kick)

    300 EZ

    Total: 3300

    Weather really ruined practices the latter half of this week. Was able to sneak in an hour and a half at the pool during the small window it was open today.
  15. 12|07|13 - 12|08|13

    by , December 8th, 2013 at 08:04 PM (Blog)
    100 IM - did not attempt, short axis strokes have been aggravating a tendon under my right chest muscle

    200 free (50 fr SR) 29.09
    Sluggish off block, breathed once or twice for my 50 split portion, then had to finish the remaining 150. It was somewhere around 125M that I experienced quite possibly the greatest quantity of suffering I've ever experienced before. I survived however, but barely. Then for 5 minutes afterwards the outsides of my shoulders, arms, and forearms were like a huge cramp full of pain - ouch.

    200 Mens Free Relay (anchor leg) ??.??
    3rd and 4th leg times were combined.
    Turned too late and botched turn ooops.

    Got home, reviewed brief footage (my streamline off the turns were horrible and sloppy) then I practiced track starts and turns for about 75 minutes. My popov wanna-be-grab-start method just takes forever, it's now history

    After insufficient quantity and quality of sleep (which seems to be recipe for good swimming)

    50 free 28.38 (PB SCM)
    Track start seems to work.
    Found myself wheezing uncontrollably for about 30 seconds afterwards. Strangely, all subsequent swims for the day did not result this way. Just this one, and Saturday's 200 (50SR).

    200 - 239 Mixed relay - I was lead-off so I hope my split registers 28.16
    With fear of crunching turn I ended up turning way too early and had to accelerate from a dig a good bit off the turn. Expecting to see 29.poop but to my delightful surprise - another PB

    100 free (for fun, without stress or pain) 1:10
    Actually a PB being a first attempt at the event.

    160-199 Medley Relay (anchor leg) 28.84
    Turned too early again, this time so far that my legs were straight and my only momentum was from ankle leverage - LOL. On the other hand, all remaining parts of the swim felt like my all-time bests. With a solid turn and streamline, I think this one would have taken me to my SCM goal

    Since I live just 1:45 away, I decided to drive out each day. But it took its toll with the swimming and I am pooped. Nevertheless, had a great time swimming with my teammates. It also feels quite good to come back with a PB, and furthermore quite possibly, room for even more improvement. I think

    Updated December 9th, 2013 at 09:34 PM by __steve__

  16. WI SCM state meet...

    by , December 8th, 2013 at 03:19 PM (Alex's swim journal)
    Yesterday Scotty and I headed up to the State SCM meet in West Bend, WI. We have been planning our own face-off (his breast versus my back) for a while now, so anticipation was high... we knew our times were really close from practice, but we had no idea how our times were going to translate into SCM... and our previous meet times in SCY and LCM were already 6-10 months old. Scotty's wife and daughter even made a score board for us out of poster board... nice (see image below).

    We both did the 400 IM, event #2, not counting it in the cumulative time of the other three events, but just to make the meet more challenging. I put down a seed-time of 7:22 (I used the Swimming World conversion tool and an average of my most recent times in SCY)... and went 7:21. I was pretty happy about that, especially since it was only a few heats before my 200 Back swim and I was trying to stay as relaxed as possible, but not completely sand-bag it.

    As it turns out, doing a hard 4!M always warms me up. I did a 200 recovery in the warm-up lane and then got back in line for the 200 back. This time I was in the final heat, so I even had plenty of time to catch my breath... was even a little worried about being too cool. At the LCM meet in June I did the 400 IM (only heat) and 200 Back (first heat) and only had a few heats of 100 fly between them to recover... by comparison, today's rest seemed like an eternity.

    I put down a seed time of 3:29, based on my previous meet times, but knew this was extremely conservative. My 200 back has been something of a focus for me of late, toying with the low 3:00s. Even as I have been forced to curtail my swimming because of time constraints lately, I have not slacked on my backstroke endurance sets and a little bit of technique work. It paid off. I swam 3:14! (which when I went back and converted the time to SCY from SCM gives me a 2:55 estimate). I couldn't be more ecstatic about that performance. It had Scotty very worried.

    Another 200 recovery swim and a short wait for the 50. Scotty, in the meantime swam his 100 breast and brought it in at 1:30+. He was hoping for something closer to the mid 1:20s (his seed was 1:29). At this point I was pretty excited (and he was even more worried), because my first 100 split of the 200 was only a couple of seconds off of his 100 time. I thought I had an opportunity to pick up some more time on him and put this thing out of reach. Then I swam my 50. And despite swimming it pretty fast (I thought) my time at :43.5 was more than a second slower than my seed (:42). I really thought I would have been closer to :42, knowing Scotty was going to take back a couple of seconds on this event... as it turned out, he picked up 4 seconds on me because he came in a in 39.5.

    So; it would come down to the last two events. Could he swim the 200 breast close enough to my time that his dominance in the 50 could erase the time I put on him with my surprise PB performance in the 200? Or could I crush his 100 time and take back some of the time I lost on the 50?

    I swam the 100 first, and this has been one of my best meet events in the past... I've taken my age group in the 100 at two straight state meets and my 100 split for the 200 was faster than I had been swimming the 100 in either of those two meets. Things looked good. But, alas, I think my wait for the event was too long and my warm-up swim for it too short. I had decent starts and turns, swam as fast as I could... but finished in 1:33+. My seed time was 1:34, but I thought, as with the 200, that I would be able to crush it. But it was not to be, I lost another three seconds to Scotty. Perhaps I had spent all my backstroke energy on that 3:14 performance. So Scotty only needed to be within 7 seconds of my 200 time to take the face-off. He was within 2.5 seconds.

    Our wager was that the winner gets to choose the loser's events for the next meet. Scotty is breathing a sigh of relief that he doesn't have to do all the 200s! But now I have to do sprints!?! Ugh.

    Here's the scoreboard:
    Click image for larger version. 

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    Anyway... it was a great time and even if I didn't swim the 50 and 100 as fast as I wanted to, I was really proud to have made so much improvement in the 200 back. I beat all my seed times, except the 50.
  17. Great Meet today

    by , December 7th, 2013 at 09:16 PM (Mixing it up this year)
    My 200 Fly....Awesome 3:34.14! Haven't seen those kind of times since 2008ish. Everything else didn't matter even if they were all fairly good normal times. But after such a great swim and then an awesome relay with Sally Newell, Francine Williamson and Maria Vasquez breaking the Dixie Zone 200 Free Relay in the 240+ age group. The 400 IM was a just get it finished in under 7 minutes and I did!

    It has been a long time since I felt good about a meet.
    Swim Workouts
  18. Week 62 - Saturday

    by , December 7th, 2013 at 05:52 PM (After a long rest)
    My coach let me know that a number of the senior kids were planning on showing up and doing a non coached workout today and I was welcome to join them. I ended up doing about 3k with a mix of quality and drills. I actually felt very good.

    Warm up
    400 free with snorkel
    8x50 catchup drill on 45 focusing on my left hand entry
    5x100 kick on 1.45

    Main set
    5x200 on 3 mins descend 1-5
    10x50 drill free and back by 25 on 50
    4x50 swum 25 AFAP, 25 easy

    Warm down
    200 easy

    Total 3200scy

    On the descending 200s I felt good throughout and worked on a big descend. My times were 2.30,2.20,2.10,1.57,1.54. My hand entry seems to a problem after I breath, and I come across my body which causes me to swim slightly left to right in the lane. I feel good at low speed working on this but suspect I am a long way away from this being a habit that just happens, especially at race pace. The fast 25s I did with a turn and was holding 12s to my feet.

    After this workout I was getting psyched about the meet tomorrow but when i got home i received a text saying the meet had been cancelled. I am just really glad I did not make this my taper meet. I am very tempted to enter another meet after my taper meet in January just in case we have similar weather, and at least I can hold the taper for an extra week. Most of our senior kids are off to Junior Nationals next week so for them (luckily) missing this meet is no big deal either.

    Hopefully I can find a pool to grab a swim tomorrow. I am off to LA on Monday night and will be swimming at a few pools during my two day trip. I am looking forward to visiting the UCLA pool; when I was in college they had a great men's program, but then they shut the program down.
    Swim Workouts
  19. Workout 12/7/13: morning

    by , December 7th, 2013 at 03:08 PM (Maple Syrup with a Side of Chlorine)
    SFeeling a little stiff today, aded to practice with a plan to change that.

    200 swim/100 kick/100 pull
    8 x 25 on :45 (o = FR drill, e = stroke FAST)

    "Thorpe Test Set"
    - 16 x 50 on :50 (every 4th 50 @200 pace) (28,28,29,28 = 1:53)
    - 12 x 50 on 1:00 (every 3rd 50 @200 pace) (27,28,27,27 = 1:49)
    - 8 x 50 on 1:10 (every 2nd 50 @200 pace) (27,26,28,29 = 1:50)
    - 4 x 50 on 1:20 (every 50 @200 pace) (30,28,28,29 = 1:55)

    200 lossen (more like float) and out
    (Masters/Rec/2800 yds/70 min)

    Haven't done this little doozy in a while and thought that it would be good to share with the team. Well, GregJS was in for a treat, and he brought a treat as well - delicious pumpkin pie! After the swim we shared a bite, then he let me bring the rest home to share with the family. Now, to relax a bit this weekend ...

    Updated December 7th, 2013 at 03:17 PM by rxleakem

    Swim Workouts
  20. Workout 12/6/13: noon

    by , December 6th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    Start of my 10-12 taper with focus meet in 8 days - opps

    200 Fr/200 IM Drill/200 BK

    3 x (50 kick into 150 Shark Swim on 3:00)
    2 x (50 BK DPS :60, 75 BK DPS into 25 BK AFAP on 2:00)
    50 ez

    2 x
    - 4 x 25 b/c (Rd 1 = FR on :40, Rd 2 = BK on :45)
    - 1 x 50 ez
    - 4 x 25 b/c on :45 IMO FAST
    - 1 x 50

    200 loosen and out
    (Solo/Rec/2550 yds/60 min)

    I signed up for the BU meet today, and am looking forward to racing next Sunday. I also put up the Christmas tree and outside decorations, so staying injury-free is the plan until the meet.

    Updated December 6th, 2013 at 11:31 PM by rxleakem

    Swim Workouts