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  1. Tuesday Nov 17

    by , November 17th, 2015 at 03:51 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill

    Warm up:


    400 various
    8 x 25 power kick @ :45
    100 EZ

    Main sets:

    3 rounds w/fins
    12 x 25, 3 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    6 x
    1 x 25 AFAP kick
    1 x 75 EZ
    1 x 50 scull

    Total: 2750


    ~~~~~~~~~~~~~~~~~~~~


    Good grief, I was sore and tired from the double yesterday. I was reminded of what Stewart said the other day: it takes forever to rest but no time at all to become fatigued. I was very glad that Bill was there today to do the IM/100 pace set with me. It was harder than it looked! Bill (who has been giving me breaststroke tips) encouraged me do the breaststroke legs with a flutter kick instead of dolphin kick. I can see the benefit of doing that -- it helps me move forward more and avoid too much undulation. But it is more exhausting than breast with dolphin kick.

    Tonight is Lil Fort's fall sport recognition night where she will receive her first varsity letter. She says after years of being dragged to her siblings' events, she is happy to have one of her own!
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2015

    by , November 17th, 2015 at 12:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 2 3:30
    3 X 100 1:50
    1 X 50 fast 1:15
    Two rounds

    1 X 50 easy 1:15
    1 X 50 build 1:15
    1 X 100 fast 2:15
    Four rounds

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds--swim or pull.
    Descend 200's 1-3
    Swim each round of 100's faster

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  3. Monday Double Nov 16

    by , November 17th, 2015 at 10:15 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    power wheel roll outs, 3 x 15
    TRX pike ups, 3 x 10
    rope: power slams, 2 x 10
    rope: alternating wave, 25
    toe taps on box, 2 x 25
    lunge jumps, 10
    standing broad jumps, 2 x 5
    knee tuck jumps, 5
    explosive fly pulls, 20 x 3 x 5
    extreme angle goblet squats on stacked steps, 50 x 4 x 5
    kneeling ab crunches, 160 x 3 x 8
    straight arm dips, 90 x 3 x 15
    hip abductors, 130 x 3 x 5
    face pulls, 60 x 4 x 12
    explosive leg extensions, 105 x 3 x 15

    15 minutes of yoga & stretching


    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    400 kick w/fins
    400 pull (no, did 5 x 50 of various drills, shooters, etc)
    8 x 25 power kick @ :40
    -- odds = back, evens = belly
    4 x 50 w/paddles & breathing pattern @ :55
    -- no, I did 3 x 50 EZ


    Main sets:

    10 x 100 free @ 1:30, long & smooth
    -- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
    -- I was going 24 mid-25 low on the 7 fast ones
    1 x 100 EZ

    8 x 100 free @ 1:40, beat time in previous set
    -- I did 8 x 50 done as 25 fast breast + 25 EZ
    -- I was holding 16s, pretty good for me from a push on this interval
    1 x 100 EZ

    4 x 100 free @ 1:50, beat time in previous set
    -- I did 4 x 50 done as 25 fast backstroke + 25 EZ
    -- went 14s
    1 x 100 EZ

    6 x 25 w/fins @ :45
    odds = power kick or shooter (no, I did them easy)
    evens = AFAP (did fly went 10s)
    1 x 100 EZ

    Total: 3000



    ~~~~~~~~~~~~~~~~~~~~~~~


    I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

    I booked my flight and signed up for NE Champs:

    5 Women 200 SCM Free 3:00.00 12/12/2015
    11 Women 100 SCM Back 1:11.50 12/12/2015
    17 Women 50 SCM Breast 0:37.30 12/12/2015
    35 Women 100 SCM IM 1:12.50 12/13/2015
    39 Women 50 SCM Free 0:28.47 12/13/2015
    45 Women 100 SCM Fly 1:40.00 12/13/2015
    47 Women 50 SCM Back 0:31.06 12/13/2015

    I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

    I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.

    Updated November 17th, 2015 at 10:32 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Week 164 - Tuesday

    by , November 17th, 2015 at 09:01 AM (After a long rest)
    Once again we had overnight storms and while I slept like a baby my wife was up most of the night with our dogs. I feel so bad for her but no matter how heavy the rain and how loud the thunder I seem to sleep. This morning she asked if I heard the thunder and honestly I did not even know it stormed. I am lucky I sleep solid and also lucky I am married to a saint!!

    This morning was tough and I really worked my core. I will be very sore tomorrow.

    5x(1:30 of vasa swim trainer, :30 rest)
    6x(5x(:45 seconds of abs, :15 rest/transition) 1 min between rounds) today we used both weights and 10lb medicine balls. Extended flutter kick, crunches, forearm planks with leg lift, vsits with medicine ball, leg lifts with weights, oblique sit-ups with medicine ball, etc
    2x(3 band exercises)

    400 free with snorkel
    6x50 catchup with snorkel on :45
    300 easy

    all I can say about the swim is uuggghhhh. My arms, legs and stomach were like jello and I had zero feel for the water.
    Categories
    Swim Workouts
  5. 11|16|15 SCM and drylands

    by , November 16th, 2015 at 10:16 PM (Blog)


    SCM
    12 x 25 (12.5M fr / 12.5M drill) on 0:40 (ease into as warm up)

    3 x 50 fr on 2:00
    • fast into and out of turn (about 15 easy / 20 fast / 15 easy)

    10 x 30 fr/bk
    • 15m fast and flip, bk back

    3 x 25 on 3:00 AFAP flutter kick
    • 19, 18, and one (not quite full length) done UW



    DRYLANDS
    12 x 200m run on 1:10 (45's to a 50 on last)

    Weights: did 2 - 3 sets per body part, excluding calves

    Stretching: 15 min

    Updated November 17th, 2015 at 03:00 PM by __steve__

    Categories
    Uncategorized
  6. Mon Nov 16

    by , November 16th, 2015 at 04:19 PM (Senior Sprinting)
    425 warmup

    8 x 25 from the blocks, 6 free, 2 fly. On some of them I will sprint all out the first 25; others, easy down/AFAP back; on a couple, fast start and breakout, a few easy strokes, and then sprint thru the turn and halfway back. My turns need work. I practice starts a lot but for some reason dont like to do turns practice.

    75 easy
    50 nb
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2015

    by , November 16th, 2015 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    4 X (8 X 50)
    Round 1: kick on 1:10
    Round 2: free :45
    Round 3: stroke 1:05
    Round 4: 25 sprint/25 easy(choice) 1:05

    6 X 250 3:45
    1-4: last 50 fast
    5-8: last 100 fast

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  8. Week 164 - Monday

    by , November 16th, 2015 at 10:53 AM (After a long rest)
    We had storms last night and my poor wife was kept awake by one of our dogs and an amber alert that went off around 1am. I slept through the whole thing. On one hand I feel very guilty but on the other I love being a heavy sleeper. I honestly think the swimming makes me an even deeper sleeper since I am tired from the physical exertion.

    I woke feeling good this morning. I felt a little short of breath in the pool on the warmup and pull set but did just fine. The kids meet at our pool this weekend always leads to poor air quality; if only they would stop peeing in the pool

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    8x200 pull on 2:30 done as odds breathing every 5, evens descend
    100 easy
    8x125 kick on 2mins
    100 easy
    10x50 free with snorkel on :35

    Warm down
    200 easy

    I was holding 2:02/2:03 on the breathing every 5 200s, and went 2:02,2:00,1:59,1:55 on the descending 200s. The kick set was rough with my quads burning from the end of #1 to the end. Luckily one of my training partners is an awesome kicker and he kept me honest. We were coming in on 1:40-1:43. This was very fast for me and my legs were screaming at the end. I am likely going to feel this one for a few days. I was not anticipating an aerobic set of 50s but did fine on these. I held :30s throughout and even backed off my kick a little because my legs hurt so bad. Probably not what Tom wanted but I made the send off times. After he said I should have gone on :32.5s which would have been hideous today. By the end of the workout today I felt like mush but was happy with my feel for the water. I feel like the drop taper kicked me up another gear which is awesome. Another week or so of hard pushing and then a full taper for Boston.

    We are going to do a sanctioned inter-squad relay meet before Christmas followed by a team Christmas party at my house. Should be fun!
    Categories
    Swim Workouts
  9. Sun Nov 15

    by , November 15th, 2015 at 08:42 PM (Senior Sprinting)
    Bridge Athletic

    200 warmup
    5x50 drill
    7x20 on :35 kick @90%, float in
    4x12 1/2 SDK, cruise in
    50 nb
  10. Botch/Tear/PR, Miami Redfin Meet, Nov 14

    by , November 15th, 2015 at 09:58 AM (The FAF AFAP Digest)
    I travelled to Miami University of Ohio (nice pool, see pic below) for the Miami Redfin Meet. Kind of a mixed day, but never a waste for me to get racing experience in my "comeback."


    50 free, 28.7

    Not a great time. I decided to experiment more with my Lochte turn. I thought that I would do 13-14 kicks on my back and try to spin more quickly to my belly. This idea was intellectually appealing, but impossible to execute. I couldn't spin quickly enough and I was too deep before starting to spin. So I literally had to yank myself out of the water breaking out on my side to avoid a 15m violation. Really a horrible breakout, took forever, and must have cost me .5-.7. In retrospect, I should just have done a graceful breakout, taken 17-18 kicks and blasted by the 15m mark. In any event, this is good feedback for me. I need to allow 3 kicks when moving from back to belly and can't be too deep when I start the process. I did it exactly right at the Sprint Classic and botched it here trying to push the envelope.


    100 free, N/S

    I signed up for the 100 free on a whim, hoping perhaps to just get a TT time. I had planned to do all Lochte style turns @ 100 pace to amuse myself. Unfortunately, the strap of my Speedo suit exploded when I was pulling it up over my shoulder right before my heat. I had no time to change, so missed the event. I've never had a suit malfunction like that before ... And I think that was only my 4th meet or so with the suit. Oh well, I had a spare -- very ancient -- tech suit with me and put that on. As is often the case after a bad swim, I went on to have a really good one.


    100 breast, 1:22.0

    This was a huge PR for me, besting my previous (and only) time by 2.6 seconds. I haven't competed in a 100 in any stroke since March 2014, so was a bit apprehensive. I tried to swim it like the USRPT type sets I've done in practice. Seemed to work well, though I think that I could have wrung a few more tenths out of the race. And I had some fairly glidey turns. This time would have been #2 last year and, looking ahead, is more than a second under the 55-59 NR. I made a couple changes in my stroke starting this summer, and it seems to have paid off. I think it's time to stop thinking of breaststroke as "evil." It's a strong stroke for me.


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    After the 100 breast, I had thought about asking to jump into another event unofficially just for practice. But I decided I'd rather get home at a decent hour than wait around any further. Having only rested 3 days (and I'm not sure a 9 hour round trip to NoVa can be considered rest), I was pretty happy with the times. And it should be relatively easy to drop time in the 50 free. I think I need to start prioritizing the 50/100 breaststroke more in my meet lineups. I almost never swim them tapered.

    I'm having brunch with some friends soon, then off to the gym.
    Categories
    Swim Workouts
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  11. Other Strokes During a Freestyle Event

    by , November 15th, 2015 at 12:00 AM (Rules Committee Blog)
    The Coach Asks: One of my swimmers did the 800 freestyle, alternating freestyle and breaststroke. The official warned my swimmer that he was almost DQed because his head had to stay above the surface when doing the breaststroke during a freestyle event. Is it a DQ if the head goes under water during a cycle of breaststroke? I also thought that once another stroke is chosen for freestyle, you could only do that one style of stroke for the rest of that freestyle event.

    Answer: "The swimmer may swim in any style" during a freestyle event (101.5.2). There is no requirement to do only one style of stroke. If the swimmer is doing the breaststroke, the style of that stroke is that some part of the head breaks the surface of the water during each stroke cycle. Swimming in the style of breaststroke, with the head breaking the surface during each stroke cycle, during a freestyle event does not violate the rule prohibiting a swimmer from completely submerging after the 15-meter mark, since the swimmer is still swimming on the surface. That satisfies "Some part of the swimmer must break the surface of the water throughout the race..." (101.5.2); briefly dipping the head below the surface during each stroke is that swimmer's style of stroke during breaststroke. That is different than being completely submerged for 15 meters. If the swimmer completely submerged again after the 15-meter mark to do another underwater breaststroke pullout, that would be a disqualification. Caution the swimmer that during freestyle, when using the underwater breaststroke pullout after the start and turns, the swimmer's head must break the surface at 15 meters since it is a freestyle event (101.5.2). A second caution is that a swimmer cannot do breaststroke (or butterfly or backstroke) during the freestyle portion of an individual medley event or a medley relay event (101.5.2).

    Kathy Casey

    Updated November 20th, 2015 at 12:24 PM by Rules Committee

    Categories
    Uncategorized
  12. Do I need to let any USMS member swim in my program?

    by , November 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: If I register a USMS club or workout group, do I need to let any USMS registered member swim at my facility and in my program?

    A: Registering a USMS club or workout group does not mandate access to your facility or require you to allow participation in your Masters swimming program. For example, many private clubs, YMCAs, and Jewish Community Centers hosting USMS programs have strict membership requirements and restrict access to their facilities to members only. Guest memberships and drop-in day memberships are at the discretion of the club. Other examples of facilities hosting USMS programs that may have restricted or limited access are military installations and college campuses.

    If you have access restrictions, please note them on your Places to Swim listing to eliminate confusion. If your facility allows for potential new members to visit the facility on a trial basis, note this on your listing as well.

    Even if your facility has restricted access, you can't keep nonmembers of your facility from affiliating their individual USMS membership with your USMS club or workout group. Once again, you are not obligated to grant access to these USMS members.

    Updated December 21st, 2015 at 02:57 PM by Bill Brenner

    Categories
    Uncategorized
  13. 11|14|15 SCM

    by , November 14th, 2015 at 11:43 PM (Blog)
    26 x 25 drill on 0:40
    • kick about 10x each stroke while recovering arm slowly, used snorkel

    26 x 25 drill on 0:40
    • kick about 5x each stroke while recovering arm slowly and breathing each stroke, used fins

    10 x 30M on 1:00
    • 15M fast free / 15M back / at least one good bubble ring while resting

    9 x 30M sprint free on 1:00
    • 15M fast NB then flip, sprinting back, breathing every 2 strokes

    a few sonic flutter and dolphin kicks while holding wall

    Did light effort weights again, working mostly everything

    Built a compost bin, wrists and arms are sore

    Updated November 16th, 2015 at 09:35 AM by __steve__

    Categories
    Uncategorized
  14. Sat Nov 14

    by , November 14th, 2015 at 06:32 PM (Senior Sprinting)
    Dallas SCM meet:

    50 fly: 29.2, not very good.
    50 free lead off: 26.11, ditto. Our mixed 200 free relay did set the record in the 240-279 age group. The guy next to me looked kind of out of shape. I was close to him the first 20 or so then he had a terrific turn and smoked me on the second lap. Later on I found out it was Ben Michaelson, 3rd behind Phelps and Crocker in the 2004 OT 100 fly.
    50 free anchor leg: 25.5, also slow, but with a body length and a half lead, managed to hold off (barely) a charging Michaelson.

    Not rested, not shaved, early morning, average pool and blocks--lots of excuses but still should have been .2-.4 faster on all my races.
  15. DAM SCM Meet

    by , November 14th, 2015 at 05:38 PM (After a long rest)
    I got back from coaching a little later than I hoped last night but was able to eat and get to bed before 9pm. I slept really well and woke as my alarm was about to go off. Today's meet is about 45minutes from my house at the Tom Landry center which is an indoor 25m rehab pool. It's a nice pool but the water is hot(I was going to write warm but it's beyond that) so not ideal for distance swimming. My original plan was to swim the 1500 at this meet but they changed up the meet format from 2014 and added some relays at the expense of the mile. When I registered I knew we would be back up yardage and intensity in training, and my prior experience with this meet was that it's run fast so I registered for the 50 free and 800 free. I know this sounds like an odd combination of races but my logic is that over the SCM season I am going to swim these events 3 times. Of the free events these are my weakest and in the case of the 50 most competitive. For this meet they also worked well order wise with the 50 at the beginning of the meet and the 800 at the end.

    Unlike the 50 last weekend I had a much better start and the turn felt good. The electronic timing in the lane I was in was not working so I asked for the timers time, who said :24.7 which I was happy with. The biggest challenge with this pool for the 50 is that it's quite choppy so the second 25 was a little wavy. At the end of the meet I found out that my official time was :24.9 which was .1 slower than last week. I think rested I will be quicker so I am looking forward to Boston.

    Next up up today was the 800. My hope last week was to be between 9:05-9:10, while today I was hoping for 9:00-9:05. My time was 9:00.3(sorry Patrick)which I was very happy with. I went out faster than last week going out in 4:26.xx and was back in 4:33.xx. I held :33 and :34s throughout the middle of the race and other than my heading feeling like it was going to explode due to the heat I felt strong the whole way. I am really looking forward to swimming this event rested and think I will have a great swim in Boston. Hopefully the meet will be a fast meet.

    I still can't figure out how I feel so much better this weekend than last despite going back up in yardage and intensity. All my teammates swam well today and many of those I train with felt the same way. It must be that yucky feeling between the start of the drop and a full taper last weekend.

    Updated November 14th, 2015 at 08:52 PM by StewartACarroll

    Categories
    Masters Swim Meets / Events
  16. Fri Nov 13

    by , November 13th, 2015 at 10:15 PM (Senior Sprinting)
    400 warmup
    10 x 12 1/2 (4 free, 4 fly, 2 kick)
    3 x 25 fins (e/f, f/e, build)
    50 ez
    25 nb

    Swimming tomorrow (8 a.m.!) at the Dallas SCM meet: 50 fly plus a couple of 200 free relays, men's 200-239 and a mixed 240-279 team that is loaded. Not many SCM swims to my name, and no shave and no taper (from what?, attentive readers ask), so will be interesting to see times.

    Updated November 14th, 2015 at 06:26 AM by Doug Martin

    Categories
    Swim Workouts
  17. Week 163 - Friday

    by , November 13th, 2015 at 10:07 PM (After a long rest)
    Despite having a really long week I woke feeling much better this morning and this feel good feeling continued into the pool this morning. It's weird how I felt bad when we start to rest and as we are building back the intensity I have started to feel better in the water. Don't get me wrong I am achy but somehow my stroke felt smooth and strong today. Weird, but I will take it.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x(100 free with snorkel on 1:10, 2x25 fast kick on :20)
    100 easy
    16x25 free at 100 pace on :30
    100 easy
    6x100 IM on 1:30
    4x(200 back on 2:30, 2x50 on :45)

    Warm down
    200 easy

    The transition set was different to how Tom typically does his sets where the free is fast and the kick is fast but done as active recovery. The 100s i held 1:02-1:03s and kept the snorkel on for the 25s kick which I held :18s. On the 25s at 100 pace I was holding :11/:12s. Tom said to use the IMs as active recovery. I went very smooth on the fly and back but still went good times holding 1:07s. On the 200s back I went 2:15-2:17s and then came in on :42/:43s on the 50s kick. This was a tough workout but I felt good on most of this. As Tom said I was comfortably uncomfortable!!!!

    tomorrow I have a SCM meet in Dallas at Baylor hospital and I am swimming the 50 free and the 800 free. I am likely to have some competition in the 50 free and will likely be next to teammates in the 800. Hopefully I will be as quick or quicker in the 50 than last week end and hope to be considerably quicker in the 800. It's fun chasing the rabbits in my age group.
    Categories
    Swim Workouts
  18. More Diet and Cognitive Function

    by , November 13th, 2015 at 07:45 PM (Sports Medicine Blog)
    Diet and Cognitive Function

    The August 12, 2015 edition of Nutrients (open access) had an interesting review article on diet and cognitive deficits. Here are some of the points I found most interesting:
    The reviewers found that mid-life BMI could be more important in predicting a decline in cognitive functioning than late life BMI. Low BMI is often associated with illness, so itís much harder to tease out the effect of BMI in late life.
    Obesity is associated with systemic inflammation, metabolic syndrome, and reduced cardiovascular fitness. Any of these conditions affect cognition.
    Some studies have shown that a diet high in fat and refined sugars is correlated with impaired hippocampal function and the associated impaired memory. Interestingly, this impairment also reduces sensitivity to internal signals of hunger, which in turn promotes overeating and obesity.
    Other studies looked at the types of fats that people were eating. Some studies show that higher intake of saturated fatty acid is associated with impaired memory. Other studies show that a higher omega-3 to omega-6 polyunsaturated fat ratio was associated with a lower risk of cognitive decline. That would be a diet rich in fish and nuts and seeds and lower in meat and poultry.
    High intake of simple sugar has also been associated with lower cognitive function. Sugar can increase inflammation in the body and brain.
    Long chain polyunsaturated fatty acids such as docosahexaenoic acid (DHA) may help reduce the risk for cognitive decline. Studies have gone both ways, showing benefit and no benefit. When compared to animal studies, animals were supplemented for more than 10% of their (short) lifespan. For humans this would mean supplementing for more than 6-8 years for an effect to be noticed. So the time to start would be in midlife.
    Curcumin, the active ingredient in the Indian spice turmeric, has also been shown to be helpful in preventing cognitive decline, although much more research in this area needs to be done. Curcumin is sold in supplement form. However, when buying curcumin, it is important to note that absorption can be an issue. There are now various products on the market that improve absorption over eating it raw or as a spice in food.
  19. 11|12|15 drylands

    by , November 13th, 2015 at 12:56 PM (Blog)
    22 min Yoga for Swimmers Core workout (Race Club production)
    • Unable to make it through the 2/3 mark, abs just give out lol. just rest a few seconds and jump back in

    0.6 mi run

    weights (chest, back, shoulders, legs)
    • still going easy at <80% effort

    0.6 mi jog
    Categories
    Uncategorized
  20. Thur Nov 12

    by , November 12th, 2015 at 10:36 PM (Senior Sprinting)
    Bridge Atheltic mini-taper version

    400 warmup
    7x25 fly on :35 (saw 14s)
    75 easy
    50 nb