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  1. 5|2|13 SCM - an easy on shoulders day, and a flutter kick PB

    1000 fr/drills WFP

    7 X 100 @ 3:00 WF, as a fast 25 UWFK / easy 75 fr/drill
    • UWFK's were 13 - 14 seconds except for the last two, one was done on back and I brushed the floor, and other was a barrel-roll UWFK and did 15

    2 X 50 @ 2:00 FK WS (without fins), as 25 AFAP / 25 easy kick-paddle
    • 1st one went too deep (still in UWFK mode) - 21 blah
    • 2nd one was I believe a PB - 18.L

    Tomorrow will be a LCM, and a load on the entire body. Today I needed to rest up my shoulders for this, as well as recover from yesterday's first few fervent AFAP 25 fr's where I lost my cool. Yesterday I caught myself sprinting like a mad man as I used too (i.e, smacking the entry, forcing the catch, bobbing up and down, fighting the water, hands tense with fingers contorted ). I'm lucky I didn't get hurt, though my shoulders do feel beaten down some. I'll just ingrain it as an accomplished, "don't do" drill, and avoid it forever, even if I am swimming for my life from an alligator.

    FAST KICK was a breakthrough for me with a solid 18 low as XX:18.XX was on the watch for more than a moment. Previous pushed flutter kick best (I think) was 19 something. I can't recall if it was with a board or not, but today it was with a snorkel and no board. The snorkel I really didn't need, as I took a breath 2/3 of the way home and ruined my rhythm. Interesting thing here was this breath, even with a snorkel, caused my body to move out of streamline, for the muscles holding me tight must relax to engage the diaphragm. I think a 17.H may be possible some day hypoxic, sans snorkel.

    Just realized I spent more effort writing a blog on a workout than the workout itself.
  2. 05.02.13 - Thursday workout

    by , May 2nd, 2013 at 10:50 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Lifeguards showed up late so the workout was somewhat shorter than usual today.


    450 Warm up

    4 x 100 - 1:30 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:25 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:20 Convert Free->IM (Made IM on 1:17)
    200 Kick - 3:30 (all br)
    2 x 100 Pull - 1:10
    25 Easy

    1500 Relay - I think we made 14:35. There were just 3 of us so we each did 500 yards.

    25 Easy and out

    (3500 Total)
    Swim Workouts
  3. Not as strong this morning and had to do butterfly

    by , May 2nd, 2013 at 07:38 AM (Mixing it up this year)
    Somewhat sore today and just not rested. Still managed a decent amount of quality drill work on fly.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 fly torque drill w/snorkle & paddles
    8x25@:45 fly w/paddles & zoomers by #4 I had my rythm back
    200 1 arm fly alt rt arm/lt arm
    8x25@:45 fly

    200 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy perfect pull but easy pace held 1:22's

    100 free
    100 back
    100 free
    200 free w/snorkle EZ

    Total 3200 yards
    Swim Workouts
  4. Wednesday, May 1, 2013 7:00-9:00pm

    by , May 2nd, 2013 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Yesterday I took my kids down to the riverfront park to go to the annual Apple Blossom carnival that comes to town every spring. Rides and rides and rides. My son is now big enough to go on the "big kid" rides with his big sister, so they had a blast. Though little 3 year old was in a tissy the whole time 'cause she couldn't do the big rides. But she had fun on the little ones, which were "way too boring" to quote my son.
    Friday night will be the annual "Classy Chassis" parade, where all the old cars, muscle cars, unique cars, and more come out to cruise down the main street in East Wenatchee. It's the best of the 3 parades here in my opinion over the 2 week period.
    So there will be no swimming Friday, Saturday, Sunday around here, but it's taper time anyway. I've still got one more lighter swim tomorrow, and then a couple splash n' dashes on Mon/Tues. next week.


    600 (25 Free/25 V-Sit scull)

    12 x 100 Kick w/ fins 4 @ 1:25, 4 @ 1:20, 4 @ 1:15 make 'em
    I did 12 x 50 Flutter Kick w/ board Odds EZ/Evens Fast on those intervals.
    Went between :40 to :42 on the fast ones.

    Main Set:

    10 x 200 Choice Stroke FAST 180+ HR @ 5:30
    I did a rotation of 1 EZ, 1 Build, 1 FAST
    On #3 I went Free, did a 2:03 - wow! I thought, and not even breathing too hard
    On #6 I went Free again, did a 2:02
    On #9 I went IM, did a 2:19, which is my best ever practice time
    Not bad times considering we had 5 people in the lanes, and the 13 year old girls were doing oddball (non-Free) strokes most of the time, so lapping was not fun.

    200 EZ

    500 Free Pull Stretch out

    16 x 25 Fast, IM Order 4 each stroke @ 1:00
    I did desc. by 25s on each stroke

    200 EZ and out

    4500 Yards

    In other good news, I'll be on overtime at work near the end of my day tomorrow (Thursday), and still have 10 hours+ each on Friday and Saturday.
  5. Wed. May 1 - A Good Start to May

    The water was finally cooler today and felt good during the swim. Peter, Dave, Dave and Danny were there, but I swam on my own and had a pretty good workout. Ray came in lete and was out almost before I knew he was there.

    Did an extended "W" and ladder. Then at the end, swam two hard 200's with paddles - faster than I ever had in practice before. The back was faster than my race pace in Feb. and the free was just a little slower. Not bad after a 3 mile workout.

    3x100 on 1:40
    Extended W - Free - 1:30 per 100

    200 Kick
    Ladder - Back w/Paddles - 1:30 per 100

    200 Kick
    6x100 Free/Back on 1:40
    10x50 Back/Free w/paddles on :45
    100 Kick
    200 Back w/paddles Hard - 2:34
    85 second rest
    200 Free w/paddles Hard - 2:26

    5850 yards
    105 minutes
  6. Workout 05/01/13: evening

    by , May 1st, 2013 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Hey, I was able to get into the water a second time today!

    200 FR/200 BK/200 IM drill
    10 x 100 FR (on 1:20 - 1:40 sendoff)
    100 float
    300 loosen and out
    (Solo/Rec/2000 yds/40 min)

    I was able to accomplish a lot today, including charging the lawn mower battery with the trickle charge for my motorcycle and also helping my wife with some projects, and my son mentioned that there was a lap swim tonight before Bible Study. I forgot that the Rec has added 2 lanes for laps during the family swims, so I had the treat of a second splash.

    Split the lane with my son and another for about 15 minutes before a mom and three kids decided to swim "laps." I finished the 100's, and was going to "Build a 200 IM" but scratched that - all I gotta say is that signs are clearly posted that private swim lessons are prohibited, and that is what was going on. After almost pushing off on a 5 year old that jumped just before I flipped at the wall, I tried to remind them what the circle swimming concept is, and it did not sink in. I'll mention that to the director next week when I see her.

    Oh well, I was able to sneak in an extra 2k yds, while Preston swam 500! Not sure why, but my family has gotten the swim bug lately. Pretty cool!
    Swim Workouts
  7. 5|1|13 back to the warm SCM pool

    500 WFP


    10 x 50 @ 1:00 fr WFP
    • Started slow and descended down to 31 on last

    6 x 25 @ 2:00 fr from a push
    • 14, 14, 14, 13H, 14, 14
    • the last two used dolphin kick free

    With the 1st AFAP I went out with way too much effort and force, lucky I didn't rupture something. By the fourth one it seemed almost easy but ended up just as fast.

    Lifted weights for legs and abdominals, i.e, squats, leg curls, calf raises, leg extensions, abductions, adductions, crunch machine

    Updated May 2nd, 2013 at 07:27 AM by __steve__

  8. Wednesday, May 1, 2013

    by , May 1st, 2013 at 04:47 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Storm clouds, 80% chance of thunderstorms, humidity at 96%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR w/agility paddles-tube-buoy
    4x50 FR on 1:15 *33s

    *Set 1*
    4(6x100 FR on 2:15, 2:00 rest) Strong desc 1-5: Smooth-Fast
    *1:20, 1:18, 1:15, 1:12, 1:11
    *1:22, 1:17, 1:14, 1:12, 1:10
    *1:19, 1:16, 1:13, 1:09, 1:08
    *1:18, 1:15, 1:12, 1:09, 1:07
    ---200 BK
    ---400 FR w/snorkel-agility paddles-fins

    *Set 2*
    5(6x50 FR on :50, 2:00 rest) w/agility paddles-fins
    6x50 FR on 1:15

    Warm Down
    1200 FR w/agility paddles-buoy-tube
    Dryland bands

    This workout included two quality high intensity sets (for me anyway) with the added motivation of swimming next to Jose, my new friend and training partner (when our schedules agree). Using all my "tricks" with super streamline off the walls, longer strokes in the first 25 meters building the next 25, I was able to make him work harder to get past me. On the 100s he consistently pulled ahead 1-2 seconds down the stretch for the last two fast 100s of each round. Early 40s of age, Jose has a good stroke, is getting back in shape, and he can outpower me at the end of a swim. I enjoyed the challenge, his strong work ethic, and great sense of humor, so that even as I am gasping for air and just hanging in there, it was still a good experience.

    All in all, we both worked harder than swimming solo, which was the case for both of us most of this year. If we can work out together several times each week, no doubt we will both benefit. Even coach Chuck, who was on deck, was pleased with the results today.
    Swim Workouts
  9. Wed., May 1

    by , May 1st, 2013 at 04:01 PM (The FAF AFAP Digest)
    Did "workout" #3 from the HIT forum:

    600 various
    4 x 50 scull @ 1:15
    5 x 50 EZ backstroke @ 1:00
    5 x (25 shooter + 25 EZ) @ 1:15
    5 x EZ free @ 1:00

    Total: 1550


    I think I have only a couple days left of tapering in me before I start getting really antsy. I really hate the last week of taper. And it's already time to register for the next meet -- LCM Zones in Richmond Jun 22-23. I need to work on some arm endurance for that meet.
    Swim Workouts
  10. 05.01.13 - Wednesday workout

    by , May 1st, 2013 at 11:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt cruddy last night and skipped dinner. Expected a bad day at the pool but it wasn't too terrible. My back does hurt though. I played a little GK w/ my U19 team last night but I didn't think I pushed all that hard. Must have tweaked something the wrong way. It didn't bother me in the pool but it sure does when I walk.


    800 Warm up

    8 x 50 - :45, descend to 1000 pace
    800 Timed - 10:00, Open turns @ 200s (2:28, 4:53, 7:20, 9:42)

    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    850 Timed pull - 10:00, Open turns @ 200s (2:12, 4:32, 6:50, 9:05)
    Missed the time at the final 50. Tried to hold 2:15s but got sloppy on some turns and went out way too fast on the first one.
    1:00 Rest
    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    200 Timed IM Kick - 3:18 <- might be a personal best for me

    12 x 50 - 1:00 IM Order
    1:00 Rest
    100 IM Timed - 1:13.5

    200 Cool down

    (5550 Total)
    Swim Workouts
  11. Workout 05/01/13: morning

    by , May 1st, 2013 at 10:09 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Put on snorkel:
    50 Kick/200 Agility paddles/100 pull with buoy :20 SR
    50 Kick/300 AP/100 Pull :30 SR (take off snorkel)
    50 Kick/400 IM/100 Pull

    8 x (25 Kick/25 Fast/25 Pull with buoy)
    - 1-4 = FR
    - 5-8 = back and fly

    150 loosen and out
    (Solo/Rec/2900 yds/50 min)
    Busy couple of days at work. Last night I stayed late in order to start the biannual narcotic inventory that our company has us do annually. There is never any extra time built into the schedule to actually do it, which involves counting each controlled medicine by hand and comparing it to the on-hand inventory in the computer, so instead of changing our days around for the week I convinced my boss that the best approach was for me to stay an hour late last night to start it and then him come in an hour early to finish it. Our pharmacy student also was able to come in last night to help, so there was only a few items to count this morning and the paperwork to finish up for my boss to do.

    A nice treat to come to the pool this morning and find that it was mostly empty! I did a modified version of the workout that I left for the team practice last night, which my wife actually attended! She told me not to get any ideas of her swimming another meet, but I am encouraged that she is looking at the sport for the fitness benefits it provides.
    Swim Workouts
  12. Week 30 - Wednesday(Taper week 3)

    by , May 1st, 2013 at 08:37 AM (After a long rest)
    Today I felt sluggish. Taper blues as my coach called it set in. My times were ok but I just felt slow. After practice we discussed the last week of my taper and what he was looking for from me. I felt pretty pumped up after the discussion and can't wait for next week.

    Warm up
    1000 swim with snorkel

    Main set
    3x500 on 6 mins, #1 6 beat kicking, #2 pull with paddles breathing every 5, #3 even splits at 85-90% effort
    100 easy
    6x100 kick with fins on 1.20
    12x100 descending 100s by 25 on 1.25 holding 1.03-1.05 pace

    Warm down
    200 swim with snorkel perfect stroke

    Total 4600yds

    I went pretty easy on the first and second 500s and went about 5.30 pace. The last one I had trouble hitting my turns right and ended up too close on quite a few which definately slowed me down. I went 5.14 and felt pretty bad. Not tired bad just no umphh. I felt much better on the 12x100s and built to about 85% and held 1.03s on all of them. Despite the feeling of no umphh the taper is coming along nicely and I will be ready to race next week.

    I tried my race suit on yesterday and it's a little loose(i can still wear it but it went on way too easy) so I ordered yet another competition suit. This time I made sure I went with a tight suit and ordered a speedo fastskin3 size 28(sr4). I believe my Nike Hydra will be fine to race in and in some ways it's nice to have two suits since I have two races on Saturday and Sunday and wearing a dry suit can't hurt.

    I suspect those going to Indy are like me and getting excited!

    Updated May 1st, 2013 at 09:25 AM by StewartACarroll

    Swim Workouts
  13. A strong day today

    by , May 1st, 2013 at 07:27 AM (Mixing it up this year)
    I don't know where this came from but it is refreshing to actually feel somewhat fast today.

    500 free
    500 free kick w/zoomers

    10x100@1:30 free w/strapless paddles & bouy went 1:21, 1:21, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:21, 1:21 very fast for not having my red Tyr catalist paddles
    500 back kick drills w/zoomers as 100 streamline, 100 fashion model, 100 arms perpendicular, 100 partial recovery, 100 streamline
    10x50@1:00 back held :50's

    300 free w/snorkle
    200 free EZ

    Total 3500 Yards
    Swim Workouts
  14. Tues. April 30 - Happy Birthday Dave Berry

    Today is Dave B's birthday. Bought a cake last night and took it to the pool this morning. He brought some donuts and when Dave, Dave, and Peter finished swimming we partook - a little. The y left and I got back in and swam 700 yards - but not very hard.

    Started out swimming with Keith. Did his sets until the 5 x100's - he did them on 1:45 and I wanted to push alittle more so I did them on 1:20. After that I was on my own.

    6x100 on 1:30
    100 Back
    50 Breast
    1000 Free (14:25 - a comfortable swim - I need to do more and push my pace)
    100 Back
    50 Breast
    5x200 Free (2:38, 2:40, 2:42, 2:40, 2:39)
    100 Back
    50 Free
    5x100 Free w/paddles on 1:20
    2x100 Kick
    4x200 Back w/paddles on 3:00
    100 Kick
    Cake break
    5x50 Free on :50
    5x50 back on :50
    100 Kick
    100 Free

    5350 yards
    95 minutes
  15. Week 30 - Tuesday(taper week 3)

    by , April 30th, 2013 at 09:22 PM (After a long rest)
    I felt ok tonight. I was in a rush because my daughter had a school program tonight. I got about an hour sim in and felt like I was rushing.

    Warm up
    20x50 on 50 alternating 50 free, 50 back and 50 fly
    8x100 kick best average on 2mins

    Main set
    2x(3x50 on 35, 3x50 on 30)
    8x25 free DPS on 30
    3x300 back with fins on 3.45, 12.5 underwater off turns
    2x200 descending by 50 on 3mins

    Warm down
    100 easy

    Total 4000
    Swim Workouts
  16. Tuesday, April 30, 2013

    by , April 30th, 2013 at 08:17 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    200 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR as 2(50CU,50 Strong SPL-30)
    4x50 FR on 1:00 *37-36-35-34

    *Set 1*
    10x100 FR on 1:30 *1:18-1:15
    ---200 BK

    *Set 2*
    4x300 FR on 5:00 w/agility paddles-buoy-tube
    *4:01, 3:58, 3:58, 3:55

    *Set 3*
    8x50 BK on 1:15 *39-38

    *Set 4*
    5x400 FR on 6:00 w/fins-snorkel-agility paddles, desc 1-5
    *5:15, 5:06, 5:04, 4:58, 4:55

    Warm Down
    400 FR/BK
    Dryland bands

    Gradually moving towards more intensity in workouts.
    Swim Workouts
  17. Tuesday, April 30

    by , April 30th, 2013 at 04:23 PM (The FAF AFAP Digest)

    Warm up:

    500 choice
    4 x 50 scull w/agility paddles @ 1:15
    6 x 25 shooters @ :40
    50 EZ

    Speed Sets:

    4 x (4 x 25) @ 1:00/1:10/1:20
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = @ 100 pace (2 back, 2 free)
    50 EZ between each round

    4 x 25 in & outs w/fast free flip
    200 EZ

    4 x (25 AFAP + 75 EZ) @ 4:00
    -- 2 back from the blocks, 13s
    --2 free w/fins from a push, 10 lows
    200 EZ
    100 scull

    Total: 2500


    Did a slightly modified version of taper workout #2 from the HIT forum:

    Here are official results from Colonies Zones:

    A couple pics of Teen Fort and me and one of our mixed 200 medley relay. A fellow swimmer commented of our relay pic, "why are there midgets in the middle of the swimmers?"
    Swim Workouts
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  18. first meet in the books!

    by , April 30th, 2013 at 03:48 PM (slick's shoulder surgery blog)
    Happy to report that I have survived my first meet at 6 months post-surgery

    After over-doing it the week before and suffering the consequences, I was pretty nervous going into this meet. Wasn't sure how I would feel, had no idea what to expect, etc. I just knew I had to survive! I had overdone it the week before the meet, and I was so sore that I imposed a 3-day NO swimming taper on myself. My last (crappy) practice before the meet was Tuesday and I didn't get in the water until warm up on Saturday morning! During warm-ups things were feeling pretty sore still. I didn't want to over-do it again so I only did about a 400 and then 2 starts/breakouts which felt OK on the shoulder.

    I was signed up for 50 SCM free, 100 breast, and was on the roster for both relays on Day 1. Day 2 I had the 100 free, 50 breast, and both relays again. Before the 50 free on Day 1, I was laughing and thinking to myself, 'Why the hell did I sign up for the fastest, most intense event there is in this sport as my first race back from surgery?!' I had seeded myself at a :35.5 and I went a :34.0, so that was OK I thought. I made sure to start things out slow and sort of get the feel for it and build into it if I could. Halfway through the second lap I felt a fairly sharp tinge in my shoulder, and after the race I could feel that I was still really, really sore. I cooled down a bit and immediately took some NSAIDs, got out the ice pack (and I iced after every race), and wondered if things were only going to get worse over the meet.

    But it turns out that things only got better! I actually ended up doing 3 more 50 frees over the weekend as part of the relays. This really helped me gauge my range of improvement, which was as follows:

    Indv 50 free - 34.0
    Relay #1 - 32.8
    Relay #2 - 31.4
    Relay #4 - 31.1 (Day 2, last race of the meet, dead tired)

    At first I just assumed that the relay start gave me an advantage on that first relay, but it became clear that I was actually improving as the meet went on. Apparently I just had to warm up a bit! My shoulder actually felt BETTER as the meet went on….not sure how to explain that (adrenaline? def was not the altitude….). I am very pleased because at this meet last year I was splitting :30.5-:30.8. Heck, I swam this event back in October two weeks before my surgery and did a :30.9 flat start. So I am very encouraged by this! Not so bad at 6 months post-surgery!

    Other meet highlights:
    100 breast - Seeded 1:41 and went 1:35.7. Never swam this event in SCM before so nothing to compare to, so that and the fact that I am the furthest thing from being a breaststroker helped make it fun lol!
    100 free - Seeded myself at 1:19 and went 1:11! Swam this in a 1:09 two weeks before my surgery. Glad I wasn't the only massive sandbagger in my heat….
    50 breast - Seeded :45.5 and went :43.9. Did a :42.2 before the surgery. I was really feeling this one as the 100 free and relay #3 were both within an hour before this event!

    Big meet highlight:
    Women's 200 medley relay (relay #3) - I DID A 50 FLY!!!!! Coach had me down for fly, and I was immediately like "Did you not remember that I am only doing free at breast at the moment?!" So I was going to switch strokes with my teammate but then I decided why the hell not? I literally had not taken one stroke of butterfly since early November. So I did a couple strokes during my cool down after the 100 free and decided to just go for it. Well, I survived! I did feel a bit sore after but that soon dissipated. What sucks is that I have no idea what my split was due to touchpad and/or breaststroker error!! Argh! It feels like it was a 33-high/34-low? But I have no idea. Sigh.

    Lessons learned:
    - Seems like my shoulder can handle short distance/higher intensity at the moment, at least better than long distance/lower intensity
    - Underwaters, I have them And they are stronger than ever, which really helped me out at this meet I think.
    - 72 hour no-swim tapers *may* have beneficial properties

    So, back to a normal routine. The shoulder is feeling pretty good again, and I don't seem to have any residual soreness from the meet. I am going to SLOWLY ease back into regular workouts again, and will try not to overdo it this time! I know my current limit and will try and do whatever it takes to move forward while limiting the setbacks. It has definitely been an interesting past couple of weeks with all the ups and downs I've experienced! LCM season is right around the corner and next meet won't be until August so there's plenty of time for improvement. I am SO GLAD that I survived this first meet….it was a great confidence-builder and it feels good to hop over yet another fence! Woo hoo!

  19. 4|30|13 LCM quicky

    1050 free and drills WFSP

    1) 50 UWFK hypoxic WF
    getting close - made it to about 43M - surfaced when my body felt tingly
    2) 3 x 50 @ 3:00 (25 UWFK/25 sprint free) WFS
    28, 27, 26
    50 easy
    4) (fins off) 50 flutter kick
    Oh - ouch!
    easy kick back and out

    < 40 minute workout.

    In warmup, concentrated on a gravity driven entry (catch setup), into a solid anchor felt at the lat.

    Interesting to note what used to be an uncomfortable hypoxic pain is now just a strong tingling sensation as felt during the UWFK 50. Well aware of my limit, and do stay on the conservative side of this.

    Happy to see 26 again on the watch with the fast 50's with fins (25 UWFK/25 sprint free). If my head orientation is slightly skewed, the snorkel will catch. When it does, it sometimes breaks a goggle lense seal.

    The 50 flutter kick was done with legs half baked. In fact, I felt intense acidosis by 25M. Just narrowed amplitude and worked through it to 50. Boy did that hurt. Had to wait before attempting to get out of pool.
  20. 04.30.13 - Dave's birthday

    by , April 30th, 2013 at 10:32 AM (Pete's swim blog)
    Swam w/ Dave and Dave. It is Dave's birthday today. Dave can read this blog but can't reply so feel free to say happy birthday to him. I graciously allowed him to beat me on all sets today. Ok... Dave usually beats me anyway but he did take a few diving starts just be sure I didn't have a chance of going back on my gift. Had some cake, donuts and chocolate milk afterwards.


    700 Warm up

    4 x 200 - 3:30 Convert Free->IM
    8 x 50 Pull - :50 2 easy/2 hard (:29-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Covert IM->IM Kick (start w/ 50 kick/150IM)
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Odds 50 free/150 kick, Evens IM Kick
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    (4450 Total)

    Updated April 30th, 2013 at 12:44 PM by pmccoy

    Swim Workouts