Swam w/ Dave, Dave, Brian, Roger and Aundrey. Signed up for the Auburn SCY Invitational (feb. 16, 17) meet yesterday. I'm in for all the distance and mid-d events.
Day 1: 1650, 200 Fly, 200 Free, 400 IM - I've been working on getting my 200 free below 2:00. Not sure if it will happen this year but I'm close. My biggest concern is swimming relays after the 400 IM. I shouldn't be in the final heat so I will probably have a few minutes to recover before the relays.
Day 2: 500 Free, 200 Breast, 200 Back, 200 IM - Looking to break 2:30 on the 200 br. I should be able to do that. Since I've dropped the 50 Br (will probably swim it in a relay) and 100 Br, this is my only shot at one of my better events. First time ever to race 200 IM.
600 Warm up
1000 on 1:30/100 pace. Start with 100 Pull. If you are ahead of the 1:30 pace, substitute 25 pull with 25 kick for the next 100. I went 0, 25, 50, 75, 100 Kick on the first 5 and stayed ahead of the 1:30 pace w/ all kick for the last 5. I was about 12 or 13 seconds ahead of the pace at the end.
10 x 100 Up/Down Kick - 1:45 (:05) Base stroke Fly. Start w/ 100 fly. Dave threw in the stipulation that you can't use your strongest kick. w/o br kick, I couldn't get to 100 kick. But I did comfortably alternate 50 kick/50 fly with 75 kick/25 fly.
10 x 100 - 1:45 Easy. Only stipulation is that the first 25 is no breath. Roger and I tried to come up with something different for every no breather. I did: Free, Fly, Br pullouts, Spider scamper (lane rope pull on back underwater), sdk on back w/ fins, sdk on front w/fins, underwater flutter kick w/ fins, br kick w/ face in water, pull, and sdk on front w/o fins.
1200 free relay. 2 teams of three. Everyone did 8 50s. Their team went 11:25, we went 11:28.
6 x 50 - 1:11 down no breath, back hard
150 Cool down
Found out when the Masters were swimming and got a swim in here in Tyler. The coach gave me some sets - it's good to see how different coaches/swimmers workout. In this case, catch-up drills and pulls w/leg buoy. I don't do a lot of drills and swimming 200 free catch-ups was actually sort of tough. It changed my stroke rythm and my breathing. Only swam 4100 yards but that was good considering the traveling and the food over the past couple of days. And this was a night time swim, too.
4x100 Free on 1:30
200 Free Catch-up
4x50 Free Pull on :50
200 Free Catch-up
4x50 Back Pull on :50
200 Free Fins and Paddles
4x50 Free w/fins on Hard on :45
200 Free Catch-up
4x50 Back w/fins on :50
200 Free Pull
4x50 Kick on 1:00
200 Free Pull w/paddles
4x50 Kick on 1:00
2x200 Back w/paddles on 3:00
2x100 Back w/paddles on 1:45
4x100 Free on 1:30
6x50 Back/free on :50
So, I've done 7,200 SCY in the last two days. The day after Christmas was not impressive. I felt awkward in the water, things just didn't feel right after only 1-day break, the first day out of the water in two weeks. Maybe it wasn't as bad as I'm making it out to be, maybe I just needed another "rest" day. I don't know. I only did 3200:
1000 in 1:40 pace (16:40)
5 minute rest
10 x 50 (25 sprint/25 recovery) on 1:00
5 x 100 on 2:00*
200 fr cool-down (3:15)
*3 fr 1:27-28; 1 br in 1:42, 1 bk (2:12).
Today's workout was much better. 4000 in about 90 minutes, a lot of good quality speed work. Here's what I did:
4 x 100 on 1:45 (1:27-1:35)
4 x 50 on 1:00 (:38-:40)
Main Sets (2800)
10 x 100 alt. pull w/ paddles and free
5 x 200 fr on 4:00 (all in the 2:50s; 2:53-2:57)
4 x 200 on 5:00 (first 2: 150 br/50bk, then next alt bk/br by 50s--all 3:30 range; fourth was fr in 3:15)
2 x 100 IM on 3:00 (1:29, 1:32)
Yes, that is two IM swims in the cool-down (which, btw, doesn't make for a relaxed cool-down). Scotty joined me after my pull/free 100 set and we were swimming in the same lane, so we were pushing each other pretty well on the 200s. We got separate lanes for the stroke work. Scotty mentioned that I was making up ground lost on the breast with my back, he thought maybe because of my kick. It's all relative, I didn't feel as good about my breast stroke today, felt like I was missing a piece somewhere, so the back probably seemed better in comparison.
So, the IMs... Scotty said he needed to do at least a couple hundred worth in IM order and I said, well, I just need a couple hundred more before I call it a day. Why don't we break it into 2 x 100 IM. I figured I could survive 25 fly at least. I asked him to take a look at a few strokes worth of my fly and see if I was doing anything too terribly wrong... Using some of James' advice and what I've remembered seeing from video, I gave it a shot... and Scotty said, "whoa, where did that come from? You're a ringer!" He told me to try a wider hand entry and away we went on my first 100 IM swim ever. We were pretty close on the 25 fly, I pulled even on the 25 back , he pulled away on the 25 breast , and then I cruised in with whatever I could manage on the last 25 free: 1:28. I was pretty pleased with that time. We went again on 3:00 and I managed a 1:32. In addition to a lot more work on fly and breast, I need to work on the turn for backstroke . But it was fun. No complaints.
Bonus family time in the pool: so, my middle son Anthony is taking a week break from his Cross-Country/Track training and wanted to do some cross-training in the pool. Before I got in and started I took a look at his freestyle stroke and it is right about where I was a couple of years ago, so I gave him a few pointers and let him get on his way. He swam the whole time I was doing my 4000-yard workout. He would stop and rest (very briefly) every 50-100 yards, but probably got in 2500 yards. I'm proud of him for sticking with it.
Maybe tomorrow is going to be 100s day, getting ready for another distance day (those seem to come around really fast!)... Saturday might be a 7200-yard continuous swim; I've stocked up on gatorade!
50 Free, 25 Fly Sprint50 Free, 25 Back Sprint50 Free, 25 Breast Sprint75 Free Desc to Sprint
6 x 50 SDK on Back @ 1:15
(50 V-Sit, 50 Front, 50 V-Sit) x 2
16 x 75 SDK w/ fins @ 1:15 FAST/EZ/FAST by 25s
200 Fly @ 3:30
2 x 25 Back Sprint @ :45
200 Back @ 3:15
2 x 25 Breast Sprint @ :45
200 Breast @ 3:30
2 x 25 Free Sprint @ :45
200 Free @ 3:00
2 x 25 Fly Sprint @ :45
Go back to the top and do it all again...no bonus rest!
All 200s are "MAX Rest" - meaning go fast and get the most rest possible. Basically the whole set was fast...or at least an attempt at it.200s Fly were 2:25/2:30 by rounds (very wavy out there)200s Back were 2:32/2:40ish?200s Breast were completed (actually was pretty close to Jared, but I didn't check my times)200s Free were 2:10/2:15We got lucky and didn't have to repeat the opening 200 Fly, but the other 2 lanes got a little extra fly training, because 4 people were doing a bit of 1-arm Fly during the 200. That is unexcusable (by Coach John's standards) in our group, and we know better. If we're going to crash, we're supposed to hold our stroke out front and "kick-thru" until clear to stroke again.
500 Free EZ
5 Rounds of:
100 Free MAX REST @ 1:15 (held 1:05s, w/ a 1:03 on the final round)50 Free EZ @ 1:0025 Free Sprint @ :4525 Free Sprint @ :45
600 Free EZ and out
6300 Yards and barely able to walk myself from the lockerroom to my car. I did thank John for kicking my butt tonight. IM workouts are harder than freestyle ones IMO.
Taco Bell drive thru for dinner tonight...I wasn't going to be able to make anything myself for dinner tonight anyway (like I ever do, right?)
First legit snow storm of the year started Wednesday night and continued through the day today. Was able to snap this picture of the house before firing up the snowblower:
Spent about an hour clearing out the driveway, then another little bit opening up after the town plowed me me. Got in the following swim before dinner:
200 FR/200 BK/200 IM drill
Put on snorkel and ...
- 50 flutter kick on 1:00 with board
- 100 pull on 1:30 with agility paddles and pull buoy
- 150 swim on 2:15 with agility paddles
- 200 back with agility paddles (didn't use snorkel here, or course)
Two rounds of:
6 x 50
- 1: ez
- 2-5: quarter's strong
- 6: AFAP
- go on next top
(first round FR with snorkel on :45, second round back on :50)
1 x Noah's Ark pull
1 x 100 float to finish
(Solo/Rec/2800 yds/45 min)
Nice stretch-out swim in with toys. Felt good to add in some longer yardage swims but also keep some intensity in there. I'm starting to look forward to ramping back into full swing with the swim training with the start of the new year. It has been nice not having crowded lanes, but I know that will change for a while in January.
After getting home, I shoveled some more for another 30 minutes. I might be a tad crazy, but I enjoy the winter weather and the outdoor activities that it brings. Even shoveling Last year we had some very small storms and it was quite warm, causing our winter season to be almost nonexistent. Looking forward to more time outside, off to find my snowshoes and wax up the old Burton.
PM only SCY
A freak snow and ice storm hit Little Rock on Christmas day and knocked power out everywhere. Still no power today and both workouts yesterday and the AM workout today were cancelled (the club team does a training camp this week, 5 days, 2 practices a day).
We finally got the green light to swim this afternoon and did this:
6x200 @ 2:30 hold low RED HR
16x50 @ :50 1 kick/1 drill/2 build I.M. Order by round
100 @ 2:00 Kick FAST
2x75 @ 1:10 rolling I.M.
3x100 @ 1:15 D1-3
200 @ 3:00 FAST (2:00, 2:01, 2:00)
4x50 @ 1:00 drill
20x25 @ :30 1 under H2O/1 surf kick FAST/2 swim FAST/1 EZ
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 52, pool at 80, 100% water clarity.
Sunny, all blue skies with humidity at 65%
Warm Up; 200 FR
2000 FR as 8x250; 100 smooth, 100 strong, 50 fast
Free; 4(125 Kick RI 125 Swim, desc by 25 each 125) 100 EZ
Breast; 4(125 Kick RI 125 Swim, desc by 25 each 125) 100 FR EZ
Fly; 4(125 Kick RI 125 Swim, desc by 25 each 125) 100 FR EZ
Free; 4(125 Scull RI 125 FR Swim, desc by 25 each 125) w/Snorkel
3(4x25 Sprint on :40 sec rest) 1 round each, Fly, BR, FR
Warm Down; 200 FR
The Fort Myers Aquatic Center (SCY) did not open today because the air temp was 51 at 10am and was not forecast to go above 70. It was a beautiful morning with a cloudless blue sky and brilliant sunshine. But unfortunately a minimum low of 60 and minimum high 70 forecast is the policy for both City of Fort Myers and Lee County pools. So I ended back at the community pool today. The good news is that tomorrow the FGCU Aquatic Center reopens and I am planning to be there to swim LCM.
I had a delightful sunrise LCM swim this morning at the Panama City Beach outdoor pool. The air was a windy 33 degrees, but the water was perfect, right around 80—the steam coming off the pool as I drove up in the dark this morning was a beautiful sight. Since the reduced winter hours and holiday closings made this the only LC opportunity of the week, I was determined to make the most of it. Here’s what I did:
First, with the PCST masters group (all two of us):
500 LCM warmup
12 x 50 @ :10 RI, odds drill, evens build to sprint [I alternated twosomes of FR with twosomes of BK BR and FL]
300 FR @ 5:00, neg. split
4 x 50 kick IM order @ 1:15, build within each 50
3 x 100 FR fast @ 1:40 [held 1:24s on 1st round, 1:25-6s on 2nd]
4 x 200 pull w/ bilat breathing
5 x 100 warmdown with increasing rest intervals
That was it. But I wasn’t ready to get out! (It wasn’t warm enough yet to leave the pool, for one thing. Plus I was having too much fun swimming.) So I stayed in and did the following hodgepodge on my own:
7 x 150 stroke sandwiches (FR/ST/FR, with ST = FL BK BR FR BR BK FL) @ :15 RI, all at basic aerobic pace
8 x 100: odds BK fast @ 2:00, 1:50, 1:40, 1:30, evens FR easy @ 2:00 [Made it! 1:28 on fastest BK]
5 x 200 pacman IM kick > FR swim, with kick at a mod-fast pace, swimming easy
100 extra warmdown + play [to round it off to 7k for the morning—woohoo!]
1 X 250 4:30 4:15
5 X 100 2:00 1:45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
8 X 50 kick 4 on 1:10 4 on 1:00
12 X 125 free 2:00
7-12: 50/cruise/75 fast
16 X 50 1:00
4 of each stroke
WARM DOWN: 4 X 50 easy 1:00
THU Dec 27th, 2012
This week I've been preparing for another whack at the
400 Kick for Time
Just renewed My 2013 USMS membership
Don't have a team? Consider registering with Longhorn Masters / TXLA
especially if you ever swam for Longhorn, UT or are coming to the
2013 South Central SCY Zone Championships in Austin April 5, 6 & 7
6:30 - 8:00 dove around 6:40
SCY UT Swim Center main pool north end (no blocks)
Swam with David & Tyler
beside Larry, Sierra, & Gull
went around 1500
2 rounds of
4 x 50 FR on 40 right into
3 x 50 FR on 35 right into
2 x 50 fr on 32.5
50 easy on 1:00
Assigned: 1200 pull desc 400's
Did: 12 x 50 flutter kick with a board fast, went 35's, 6's, & 7's
Assigned: 4 rounds of 4 x 50 k on 40 with fins, right into 50 fr on 35
Did 4 x (4 x 50 k on 40) skipped the 50 fr swim
8 x 25
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Updated December 28th, 2012 at 12:50 PM by ande
Swam w/ Dave and Dave. Lactate workout. I'm now sufficiently bathed in lactic acid.
750 Warm up
4 x 50 - 1:00 drill down/build back
4 x 50 - 1:00 descend to 200 pace
4 x 50 Torque drill w/ paddles - 1:15
8 x 25 - 1:00 Sprint to flags, cruise
2 Rounds of (2nd round was pull):
* 4 x 100 - 1:45 Descend to 200 Pace (Round 1: 1:08, 1:07, 1:05, 1:03; Round 2: 1:08, 1:05, 1:02, 1:00)
* 3 x 100 - 1:45 Descend to fast (Round 1: 1:08, 1:03, 1:03; Round 2: 1:07, 1:02, 1:00)
* 50 Easy - 1:00 (1st round we took a longer break)
* 2 x 100 - 1:45 50 Smooth/50 @ 100 Pace
* 50 Easy - 1:15 (1st round we took a longer break)
* 1 x 100 AFAP (1:03, 1:00)
* 100 Easy - 1:45
16 x 25 - :40 We did the first 12 on :40 anyway. Rest were on various intervals. I did a few underwater sdks w/ fins. Did some underwater br pullouts.
100 Cool down
LCM may kill me off. Fortunately, I have the experience to know that in 2 weeks, I'll be fine. Meanwhile, got out a bit early today, to ensure that I could return tomorrow!
500 K (locomotive style)
5 x 100 IM on 1:50
5 x 200 IM on 3:40 (argh!)
6 x 200 Free on 3:00
16 x 50K w/fins on :55
(At this point, the kids did another 6 x 100 on 2:00, all out sprint on #3 & #6 & then a 400 steady/state for cool-down. But some of us have to work.)
Total: 5400 LCM
Air Temp: 37, Water Temp: 84
Updated December 28th, 2012 at 12:15 PM by Celestial
I have had more days off than I would normally take this fall and even with the easy workouts recovery is hard. Due to my back problems not swimming is not an option. I need that fly motion off my turns and when I swim to loosen me up. I guess I need to pull some of my old toys out. I have 4 days Sat-Tues to recover.
500 free kick moderate
400 IM as fly drill/back pull/breast kick/free swim
200 free right paddle on 4 kicks on the paddle hand
200 free left paddle on 4 kicks on the paddle hand
200 free w/snorkle as 50 kick/50 swim
total 2500 yards
I had more time today but didn't want to over do it since I will be doing an annual animal set this Monday.
The club team finally got back in the water again since their last scheduled practice last Friday. It was a nice 4 days away from the intense stuff, even though I did swim a couple solo swims at the Y.
200 Kick w/ board
10 x 50 Kick w/ board @ 1:00 (alt. 25 EZ/25 Fast w/ 25 Fast/25 EZ)
8 x 300 Free @ 4:00, Desc. 1-4 & 5-8
Desc. from 3:30 to 3:15, and 3:35 to 3:13, went second in the lane following a 15 year old...kinda nice to have a draft at times.
6 x 75 Free (50 Swim/25 Kick) @ 1:10
these were harder than I thought after the 300s
8 x 50 from a Dive
Sprint a 25, wait for the lane to finish, then swim back to the start endTough on this old man...I couldn't explode off the blocks for fear of cramping my calves
8 x 25 Sprint Kick w/ board @ :30
500 Free Pull - went 5:30
8 x 25 Sprint Kick w/ board @ :30
500 Free Swim "stretch out" - went 5:40ish...not exactly cruise, but I was feeling good and aggressive**
**Another older kid (19 and legal) was ticking me off, so I got out here after letting him know it. (practice was over anyway...prettymuch) Don't worry, I'm not in any trouble...he was just goofing off wayyyy more than a swimmer who wants to swim should be, and the head coach told me to "keep him in line" when he started playing too much. I guess he's had a big history of it. Head coach wasn't there today, so it was even better.
Grab 30 lb dumbells off floor and lift over head with explosive jump sucessiviely AFAP
3 x 10supersetted with:Close grip bench (3 sets)
115 lbssupersetted with:Incline dumbell curls (3 sets)
Iso-lateral leg press (forgot I did this - )
10 x 90 lbs each leg10 x 135 lbs each leg10 x 180 lbs each leg10 x 225 lbs each legIso-lateral chest
10 x 45lb each side8 x 70lb each sideLat pull down
20 x 120lbsIndependent upright cable rows
2x 10 x 60 lbsTorso machine
5x 10 x 80/90/100/110/120lbs each sideSeated leg curls
10 x 90lbsExplosive calf raise
20 x 190lbs fast10 minutes of various elastic/dumbell shoulder activities
SCM at club
500 freeBovell rotation torque drill with snorkel
500OAD with snorkel
500slow motion 6-7 stroke each length20 x 25 on 1:00
Fly (closed fisted), back, free (sprint), breast order20 x 25 on 0:30 free
Sprint first 6-7 strokes all out then easy to walllow 20's250 easy
Updated December 27th, 2012 at 03:03 PM by __steve__
We had some wild and wooly weather here the last few days—we managed to dodge the tornados on the Christmas drive to and from Alabama, although there were spottings both near here and at our destination. I’m not sure if the surf ever reached the 7-9 feet that was predicted today—that’s a lot for this stretch of beach, which is quite shallow for a long ways out—but I heeded the broadcast warnings that the waves and currents “WILL BE LIFE THREATENING TO ANYONE ENTERING THE WATER” and didn’t go in. Meanwhile, the temperature is supposed to drop from today’s high (at 12:01 am) of 71 down to below freezing tonight. Tomorrow morning’s 6 am practice will be chilly.
But today I had a nice relaxing solo swim at the pool. When I arrived in the early afternoon just one of the 20 lanes was being used, by a visiting age grouper whose mom was sitting in a deck chair at the end of her lane reading a book. (It was in the low 50s, and very windy out, so I can’t imagine that was much fun.) I chose a lane at the other end of the pool to do the following:
1000 scy warmup (400s, 200k, 200p, 200 d/s by 50)
IM set—I didn’t have time for my full Pieces of IM set, so I just did the first half
8 x 25 @ :30, 2 each stroke, IM order, odds pretty, evens fast
7 x 50 IM pieces (FL/FL, FL/BK, BK/BK, BK/BR, etc) @ :55
6 x 75 IM pieces, odds K/S/K, evens S/K/S, @ 1:20
5 x 100 IM pieces @ 1:40 [avg 1:24]
300 warmdown + play
That was it! It was fun swimming in the deep end and diving all the way down to the bottom of the pool during my warmdown. The age-group team was doing drylands all during my workout, which gave me something amusing to watch (and be glad I wasn’t doing) during my rest intervals.
RC ex, 15 min
captains chair leg raises, 2 x 25
long arm crunches, 2 x 50
knee tuck jumps, 10
standing broad jumps, 2 x 10
altitude drops, 2 x 10
squat jumps w/45 lb bar, 10
med ball slams, 2 x 10
16 x 25 shooters w/fins @ :40
Did a variation of one of my Holiday 25 sets from the HIT forum, http://forums.usms.org/forumdisplay....lie-Livingston
2 x through
4 x 25 torque drill w/paddles @:45
4 x 25 burst + cruise @1:00
4 x 25 swim @ 100 pace @ :45
4 x 25 EZ @ :45
4 x 25 AFAP kick @ 1:00
8 x 25 EZ @ :45
10 x 50 DPS w/agility paddles & fins @:50
odds = back
evens = free
I decided to split my drylands between today and tomorrow, so just did some core & plyos today. I hadn't done a drylands + sprint double in a while and my calves were cramping some of the second round of the speed set. I'm heading up to Pittsburgh tomorrow to check on the house renovations. Hope to see Jimby and Water Rat at the Sewickley practice on Friday.
This new blog format is going to take some time getting used to. Can someone tell me where the blog control function is now?
Hope everyone had a fantastic holiday! I know I did.
Updated December 26th, 2012 at 05:46 PM by The Fortress
SCY@Fort Myers Aquatic Center
Air temp of 76, pool at 85!, 100% water clarity.
Partly cloudy skies with humidity at 63%
Warm up - 200 FR
4x500 on 1:00 rest RIMO
FR - as 2(5x50) descend effort by 50BR - 50 Kick (on back)/50 SwimBK - as 2(5x50) descend effort by 50FLY - 50 Drill/50 Swim
2000 FR Swim, build each 500 by 100 1-5
1000 FR Swim w/paddles, fins
- as steady state swim
10x50 on :45
Did 1-5)32-31, 6-10)32-30
Warm down - 100 EZ
OK, here goes... ARGHHHH! 85 water temp!!! Aquatic staff said pool heater was left on all night by mistake. Oh well, did the best I could, but sure enough, after the first 500 yards of swimming I felt like cooked spaghetti.
Set 1 - Today was supposed to be almost all FR at/or faster than AT pace, that was quickly revised starting with set 1, did a general 2000 yard swim RIMO trying to hold quality stroke form.
Set 2 - After finishing set 1, I made a comment to swimmer in the next lane that his freestyle stroke looked pretty good, so from there we continued to blah, blah for about 20 minutes or so. By then the water did not seem as hot, and I pushed off to do 4x500s on 6:00 descending, but then flip turned at the end of first 500 and kept going, as the stroke flow and rhythm felt good.
Set 3 - With the warm water, it was a good time to try the steady state freestyle swimming with paddles/fins. FGCU Head Coach Neil says they do it for EN1 & EN2 training as well as to help develop feel for long axis rotation. At first my tempo was slower, and I had to concentrate on keeping my kick steady and narrow, with long straight body alignment facilitated by a controlled EVF catch into the pull without excessive glide or outward lateral motion. After 500, I was feeling acclimated to swimming with the paddles/fins, and then slowly increased the pace a bit. The walls came up very quickly so for me, swimming in LCM will more fun. For a few brief moments I thought maybe this is a little how Sun Yang would feel. Yes... only in my dreams.
Set 4 - Although I was feeling really hot again, I wanted to do just a little pace swimming off the clock. The 10x50s was to see what state I was in at the moment. I can say that doing 32 required less kick than a month ago so that's progress. Overall, in cooler water, I believe I can swim close to that pace for longer straight swims and sets.
Updated December 26th, 2012 at 05:17 PM by fdtotten
Time to start working off some of the cookies/dinner/desserts that have filled my plate over the past few days:
w/u: 200 FR/200 BK
4 x (with snorkel and agility paddles)
- 50 kick on 1:00
- 100 swim on 1:30
2 x 100 Back on 1:30 with agility paddles
Then, since the pool cleared out and I had the time, I tackled a 1000 fly that I worked my way into from the Butterfly Lane. I have not done more than a 200 fly continuous in practice (or meet), so I signed up for this challenge, although I think I fell a tad short. I did:
- 500 fly (8:03),
- guzzled some water and stretched out until the next top and
- 500 fly (7:59)
(I did mostly DPS fly, with a lap or two of take a stroke and dolphin kick to the other end)
100 ez free with snorkel and agility paddles and out
(Solo/Rec/2400 yds/45 min)
The pool is back to regular temp (~85), and I was surprised at the lack of swimmers. Folks might still be traveling. I am proud to have swam that much fly all at once, next year I'll try to do a full 1000 without stopping if I lose my mind and think about doing it again. At least I can officially join the butternut crowd.
I had to make some alterations to my blog (remove my background photo from Peaks to Portland and change text color settings) with the new changes. I tried to reload my page, but it didn't help. Probably keep playing with settings to try to make the photo background work. I also had to change the settings for text entry as I was unable to comment with my phone. Went to the advanced (instead of cadilac) editor and now I can continue to chime in on conversations.
Updated December 26th, 2012 at 03:10 PM by rxleakem
We will start out in the LC pool for warmup then move to SC.
1 X 250 4:30 4:15
1 X 150 2:45 2:30
1 X 100 kick 2:30 2:30
Two rounds. Round 1 intervals left, 2 right.
1 X 100 kick 2:20
8 X 25 sprint kick :40
1 X 100 swim
1 X 75 moderate 1:15
1 X 50 fast 1:00
4 X 25 sprint :30 #4 on 1:30
Four rounds, choice.
6 X 150 free 2:15
1-3: negative split
4-6: swim last 50 fast
WARM DOWN: 4 X 50 easy 1:00