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  1. Post 10k Monday 10/25/11

    by , October 25th, 2011 at 07:00 PM (The Labours of SwimStud)
    Ran a hilly 10K Saturday an evenly split :47.10 (23:28). Oddly felt like I couldn't do anything on Monday but decided to do a recovery set 6 times through. Went FR/BK/BR/FL (1 arm fly mostly) and tacked on an easy 400 to get to 4000.

    200K
    200P
    200S
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  2. Tuesday, Oct. 25

    by , October 25th, 2011 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    15 x 50 w/paddles
    3 x scull/caterpillar fly/chest press fly/single arm fly/torque drill

    20 x 25 shooters w/MF
    8 back
    8 belly
    4 360s

    50 EZ

    14 x 25
    odds = burst (various)
    evens + glide drill

    50 EZ

    Total: 2300

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

    That's all I had in me today. Better than nothing. Didn't feel terrible in the water, just no energy at all. Getting better, but sinuses still iffy and tired.

    Up to 144 swimmers entered in the meet! And the ED Rob Butcher is entered.

    Took my Lil Fort in for her annual check up today. We both got our flu shots. They took my temp to make sure I did't have a fever (though I knew I didn't). 97.6, a clear hypo indicator. Also still getting tingling in hands, a clear neurological hypo indicator. Grr ...

    Altitude training for swimmers:
    ttp://www.swimmingworldmagazine.com/lane9/news/26058.asp
    Categories
    Swim Workouts
  3. Tuesday, 10/25/11

    by , October 25th, 2011 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (800)
    Do following twice (continuous)
    100 free / 100 kick / 100 back / 100 drill

    Main Set (600)
    6 x 100/1:40
    1 - 4 hold at 1:25 pace, 5 - 6 around 1:20 pace
    - kept 1-4 at 1:23-24, did 5-6 at 1:19-20

    Kick set (600)
    6 x 100 kicking with board & snorkel (no fins)
    3 x 100/2:30 desc - went 1:55-1:54-1:53
    2 x 100/2:20 desc - went 1:52-1:50
    Rest 1 min
    1 x 100 Timed (afap) - went 1:39
    100 easy swim

    12 x 50/1:30-2:00
    1-6:/2:00: 25 fast - 25 ez: working on explosive breakouts and fast turns - from blocks.
    7-12/1:30: 25 ez - 25 fast: working on explosive breakout from turn and strong finish
    - rotated through fly-back free on this set
    - need more work on breakouts, especially from blocks

    Warm down
    200 easy swim, mix of free, back and breast

    Total: 2900 yards
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  4. Tue Oct 25th, 2011 SCY

    by , October 25th, 2011 at 03:30 PM (Ande's Swimming Blog)
    Tue Oct 25th, 2011 SCY

    left early to do some exercises before practice then ran into traffic

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35ish
    wore Jammer
    trained with Tyler, James, Mike, Nate, Ned, Jim & Larry

    WARM UP
    did around 800

    Main SET: scy

    8 x 100 IM on 1:30

    assigned 800 fr desc 200's

    6 x 100 k on 1:25

    assigned 600
    did 3 x 150 fr

    4 x 100 k on 1:20

    assigned 400
    did 2 x 150 fr

    2 x 100 IM on 1:15

    assigned 200 fr neg split
    skipped it

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
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  5. Not an ex-swimmer!

    Today I swam at Riverbank with John and Rondi. I remembered to get off at the right subway stop, so that was already an improvement over yesterday. We had a lane to ourselves most of the session—sweet. I fiddled around with technique stuff while they swam a real workout. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200k w/ fins, 200 fr w/ fins)

    5x thru
    100 free swim with snorkel, focusing on hand entry
    100 free swim without snorkel, focusing on breath timing
    50 easy kick
    50 faster swim, trying to hold everything together
    [I used fins on the odd rounds, bare feet on the evens. I swam about half of this without my wrist brace—it was useful to switch back and forth to help me be more aware of what my wrist was doing during my stroke when it’s range wasn’t limited by the brace.]

    16 x 50 fr with tempo trainer
    [I experimented around with different stroke rates, alternating 4 with snorkel, 4 without, and first 8 with fins, last 8 without.]

    700 play + warmdown

    The wrist is getting better, the technique changes easier, and today my swimming felt closer to being real swimming again than it has in a while. I did about a third of my yardage without the wrist brace, and was even able to do some backstroke. No pain afterwards—hurray!

    This morning as I was stopped at the wall a Russian man in the adjacent lane said to me, “You must be ex-swimmer.” I thought for a moment, then said “No, I’m not an EX-swimmer, I’m a swimmer!” before pushing off for my next 50. I do think he meant it as a compliment though!
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  6. Definitely Distance Day

    by , October 25th, 2011 at 12:31 PM (Year Three: The Road Back)
    As Tuesday's are typically distance days, this one proved to be no different. What proved different was that I actually kept up. I only made one "minor" change to the 1 x 500 swim because I was getting really bored only doing freestyle. Here's what we did:

    350 Warm-Up
    1 x 100 Free on 1:45
    4 x 25 Free on :30
    1 x 200 Free on 3:15
    4 x 25 Free on :30
    1 x 300 Free on 5:00
    4 x 25 Free on :30
    1 x 400 Pull on 6:30
    4 x 25 Free on :30
    1 x 500 on 8:00 (wore fins - did as 100IM / 100 Drill Cycle Fly / 100 Drill Cycle Back / 100 Drill Cycle Fly / 25 Kick / 25 Fly / 25 Kick / 25 Fly)
    4 x 25 Free on :30
    1 x 600 Pull on 9:00
    4 x 25 Free on :30
    1 x 700 Free on 10:30
    8 x 50 Kick on :50
    Total Yards - 4150

    I was really pleasantly surprised that I was able to hold all the intervals and not have to drop distance. That's still a pretty big step for me when I can do a distance day without dropping yardage. Guess swimming all those long sets on Saturdays are starting to pay off!

    Since I'm not competing this weekend (due to my daughter running in the State Cross Country meet), I decided to get back to cycling / spinning (depending on the weather and time of day) and did 15 miles of spinning. That felt pretty good too. Of course, we'll see how I feel back in the pool tomorrow morning. For right now... not bad.

    Enjoy your swims today and I'll check in tomorrow.
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    Swim Workouts
  7. Workout 10/25/11

    by , October 25th, 2011 at 09:20 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

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

    400 FR PULL with buoy

    3 x (3 x 75) kick on ~2min
    - Alt FR, BK, FL

    300 junk w/d

    (2200 total, 45 min)
    ------
    I guess I can consider this swim a "two a day", as I swam last night and again this am. The pool was not as crowded , and circle swimming was actually moving along, well, quite swimmingly.

    Since it is usually a bear to get quality sets in, I have designated Tues am as KICK day, because I am making a decision to work on my kicking. I have noticed, ever since the 10K swim in September, that I start to get a pain in my leg after a lot of kicking (right above my right hip, midline with my knee, that extends down to the upper part of my thigh, a six inch section). As I incorporate more kicking into my workouts, it takes longer to develop, but is still a bummer.

    Off to work for the day, in early again to give flu shots. Teachers are still on strike in Bennington - getting old ... I fault the school boards and the teacher's union for acting like babies and doing this after school started for the year - kids now have to make up days on holidays and Saturdays.
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    Swim Workouts
  8. 10.25.11 Tuesday Workout

    by , October 25th, 2011 at 08:44 AM (Pete's swim blog)
    Swam with Dave. Each had our own lane. Pool temp back up to 88 . No drag suit.

    Not much to say. It was hot. I made it... somehow. The frequent rest at the end helped a lot. Lasted a lot better than I did last week when it was 88. I think having a week of 85 degree pool temps helped me acclimate some.

    450 Warm up

    12 x 100:
    * 1-6 - 1:40 Up/Down Kick (:10)
    * 7-12 - 1:30 Up/Down Fly (:05)
    100 Easy

    Couldn't quite saturate the kick. Got up to 75 fly but then dropped back to 25.

    8 Times through
    * 50 Easy Stroke - 1:00 (IM Order)
    * 50 Hard Free - 1:00 (Target :35, did :30 to :33)
    * 100 Easy Pull - 1:30
    * 100 Hard Pull - 1:30 (Target 1:10, did 1:05 to 1:07)
    50 Easy

    200 Timed Pull (2:15)

    100 Cool Down

    (4500 Total)
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  9. Flyin today

    by , October 25th, 2011 at 07:43 AM (Mixing it up this year)
    I don't think the Y that I coach at has ever had as packed a practice as last night. 46 kids in 6 lanes.

    500 Free every 3rd lap fly skull drill
    500 Free kick w/fins every 3rd lap fly kick
    10x100@1:45 Fly w/fins 25 rt arm/25 lt arm/25 kick/25 swim strong
    5x100@:05R alt Free/Fly by 100 choice of drill w/snorkle
    200 Breast kick
    300 Free easy

    Total 3000 yards
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  10. Monday, Oct. 24, 2011 5:00am & 5:00pm Kickin' my butt again

    by , October 24th, 2011 at 09:55 PM (Fast Food Makes for Fast Swimming!)
    No rest for the weary here. I used this morning's swim as a recovery from the meet, and then hit the grindstone in the afternoon.
    My body's still trembling (from the p.m. workout)...that means I need to eat something good. Probably will have some [ame="http://en.wikipedia.org/wiki/Pupusa"]Pupusas[/ame] that my mother in law has been making all afternoon. They are a food from El Salvador, basically is an overly stuffed handmade tortilla. The stuffing is has all been previously run through a hand crank meat grinder, and includes pork, pork fat, potatoes, onions, tomatoes, zuchinni and more. Then this mixture has cheese added to it, and is smothered with oil, and then goes inside the tortilla and fried in a pan on the stove. Very tasty stuff, and very NOT GOOD for your body to eat too much of it too often. But it's been about 3 months since I've had some, so I'm going all out tonight!

    A.M. Workout:

    300 Free
    200 Free Pull
    200 Kick w/ training fins
    200 Fly Drill

    700 Free Pull EZ
    300 Kick w/ board EZ
    -------------------
    2000 Yards

    ============================

    P.M. Butt Kicking:

    This was literally "solo at the Y". I was the only one in the pool, which is very nice. No distractions, no waves from lessons/public swim, beach balls coming into the lanes, etc.

    Warmup
    200 Free
    200 Free Pull
    200 Kick w/ board

    Main:
    5 x 100 Free @ 1:15 (held 1:07s) these were easy enough, right into:
    5 x 100 Free @ 1:10 (went 1:06, 1:07, 1:07, 1:08, 1:08)
    I was wiped out at this point. Who knows if I could have even done one more?

    100 EZ

    All of these with no rest between groups:
    4 x 125 Free Pull @ 1:35 (held 1:24/1:25)
    3 x 125 Free Pull @ 1:30 (held 1:25/1:26)
    2 x 125 Free Pull @ 1:25 (went 1:22/1:21)
    1 x 125 Free Pull @ under 1:20 (went 1:19)

    50 EZ and out
    -----------------
    3000 Yards

    Very happy with this workout. The lifeguard who was an 18 year old former swim teamer was impressed as well with my final set.
  11. 10/24/11

    After two weeks of 86-88 temps in the pool they finally got it cooled down to 81. Much better! Tonights workout had a lot of rest with some short fast swims mixed in. We need to do more fast swims in practice as much as I may not feel like it after a long day of work.

    Started the day off with some light weights.

    Incline bench hammer machine 3 x 12 @ 140
    Decline cable flys 3 x 12 @ 40
    Leg press machine 3 x 15 @ 230
    Standing calf machine 3 x 12 @ 90
    Inner leg machine 3 x 15 @ 110
    Shoulder dumb bell press 3 x 10 @ 20
    Tri. rope extention 3 x 12 @ 48
    Bi. Rope curl 3 x 12 @ 48
    Lat hammer machine 3 x 15 @ 140

    Done as super sets in groups of three exercises at a time.

    Tonight in the pool.

    10 min. choice

    turn work for about ten min.

    16 x 25 drill (coaches choice)
    4 of each stroke

    4 rounds of the following
    2 x 75 @ 1:45 (fl,ba,br) FAST
    100 @ 1:45 EZ free w/long strokes

    24 x 50
    1-12 @ 55 every 3rd is fast stroke
    --went fly
    13-20 @ 1:05 every other is fast stroke
    --went back
    21-24 @ 1:15 all fast
    --went breast

    200 w/d

    3400

    I really worked the fast stuff today. My backstroke felt great and my turns were faster and deeper than I have been lately. This was a fun one with some short swims.
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  12. Workout 10/24/11

    by , October 24th, 2011 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK w/u

    5 x 200 pull:
    - Odds FR on 2:40
    - Evens IM on 3:00

    2 times through:
    - 4 x 75 on 1:15 (first time FR, second time BK)
    - 200 kick RIMO on 4:00

    800 Paddle swim
    - 200 Fr, 100 BK (50 DPS/50 Fast)

    150 junk w/d
    (3350 total, 50 minutes)
    -----------
    Had a busy weekend at work, so I was happy to get into the water tonight. I had the day off, worked on some bills then got in a motorcycle ride before eating supper with the family. Then off to practice ...

    I fell into the 1000 theme tonight. The pulls felt good, and I was able to hold 2:30-3 on the Frees. I needed an extra 5 seconds after the second IM since I am slow.

    For the 75's, I swam the first as DPS and streamline work, then on the next three I went Fast on the 3rd 25, 2nd 25, 1st 25 while trying to keep the streamlines working. For the Backstroke, I was just trying to get enough rest, and ended up getting 10 second at least on each. I have been trying to speed up my arms when they are out of the water, otherwise I am too low in the water and my hips don't roll enough.

    Paddles were used to focus on catch and pull, and I would have made that a 1000 it if was not for the Aqua Zumba class pushing into the pool. I was on my last 50, trying to SDK a 25, and ran into one of the ladies. I apologized even though I didn't really do anything wrong, the group just dashed into the pool after the lifeguard took out the lines. So I am stuck with 3350 instead of 3400 tonight.

    Now for some ice cream as I juice up some more grapes. I can't complain for the bumper crop this year, but my wife is growing impatient with my takeover of the kitchen with canning supplies and the big 6 gallon jug of wine. The fruits of our labors ...
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    Swim Workouts
  13. Monday, 10/24/11

    by , October 24th, 2011 at 06:58 PM (A comfort swimmer's guide to easy swimming)
    Recovery Day

    SCY

    Warm up (1050)
    3 x 100 Free/10sr, With Fins - smooth builds
    - around 1:25 on these
    200 IM Kick
    3 x 50/1:00 ds
    - 45-40-37
    200 Choice Drill
    8 x 25/30 somewhat strong
    - all free around 17


    Main Set (1000)
    With Fins:
    1 x 300 Free/30sr smooth
    - 4:25
    4 x 50 Back/20sr ds
    - 45->40 (no fins)
    Without Fins:
    1 x 300 Free/30sr smooth
    - 4:25
    4 x 50 back/20sr build each
    - ±45

    With Fins Kick (600)
    Repeat two times:
    1 x 200 flutter/30sr smooth w/bd
    4 x 25 dolphin/10sr strong w/o bd on back
    - 2:55-3:00 on 200, around 20 on the 25's


    Scull/Drill/Swim (150)
    2 x 75/10 - 20sr 25 scull - 25 choice of drill - 25 swim of stroke relating to drill and scull

    Total: 2800 yards
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  14. Oct 24, 2011

    by , October 24th, 2011 at 06:42 PM (Canuck Countdown)
    231 days until Day 1 of the FINA World Masters Championships

    Saturday, October 22, 2011
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    Can't remember any of the sets except for the last "test" set:

    5 x 200 Free Descend @ 4:00
    2:42, 2:38, 2:35, 2:32, 2:30

    Total Distance = 4000 meters

    Comments: If you had told me that I'd swim those times at the beginning of workout, I would have laughed because I was so tight and my legs were so tired. But I guess the the 3000 meters before the test set loosened me up sufficiently. And, after workout, I felt so good that I decided to drywall my garage! I bought 10 sheets of 9'x4' drywall, insulation, and poly vapor barrier and spent the afternoon insulating and installing the poly.

    Sunday, October 23, 2011
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    2 x
    (100 swim,
    100 kick,
    100 pull,
    100 drill)

    3 x (50 kick/50 drill/50 swim) @ 3:00 Freestyle
    3 x (50 kick/50 drill/50 swim) @ 3:00 Fly

    40 x 50 as
    10 x 50 swim @ :60
    2 x (3 x 50 drill, 1 x 50 build, 1 x 50 FAST!) @ :60
    10 x 50 pull @ :70
    10 x 50 Best Average @ 1:30, every 2nd one from a dive, held 31-33s (depending on dive or not)

    200 EZ

    Total Distance = 3900 Meters

    Comments: Finished insulation, vapour barrier and drywall today in the garage. Next on the winterization list: put snow tires on the car!

    Updated November 28th, 2011 at 02:00 PM by lewba

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  15. Double Mon Oct 24th, 2011 SCY

    by , October 24th, 2011 at 03:28 PM (Ande's Swimming Blog)
    Double Mon Oct 24th, 2011 SCY

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    Whitney Coached
    SCY
    UT Swim Center: main pool
    Noon - 1:15 dove in 12:04ish wore Jammer
    swam with korey
    beside Larry & Mark

    WARM UP
    did around 800

    Main SET: scy

    5 x 200 fr on 2:30 desc
    held 2:15's went 2:08 on last

    400 fr with 4 SDKs off each turn

    5 x 150 k on 2:15 desc
    held 1:56
    #4 skipped a 50, #5 did a 200 k went 2:23

    400 fr

    5 x 150 k on 2:00 desc
    held 1:53's & 4's

    200 fr DPS


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
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  16. Mon Oct 24th, 2011 SCY

    by , October 24th, 2011 at 03:24 PM (Ande's Swimming Blog)
    Mon Oct 24th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    SCY
    UT Swim Center: main pool moved to well at 6:00
    5:00 am to 6:30 dove in 5:15ish wore Jammer
    swam with todd
    beside nate, tyler, & mike

    WARM UP
    assigned 1000
    did around 200

    Main SET: scy

    5 x 200 fr on 2:30 desc
    used it to warm up

    500 fr with 4 SDKs off each turn

    5 x 150 k on 2:15 desc
    held 1:57

    500 fr

    5 x 150 on 2:00 desc
    done 25k 25 fr

    500 fr DPS

    4 x 25 no breath


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
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    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -10/25/11

    by , October 24th, 2011 at 01:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 descend 1-4 #4 @ 100% 2:00
    4 X 50 descend 1-4 #4 @ 100% 1:15
    Short break
    8 X 25 sprint :45
    Easy 50
    *all choice*

    1 X 200 kick 4:15
    3 X 100 kick 2:15

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 fast 1:30 1:30 -
    Three rounds. Round 1 stroke, 2 IM, 3 free.
    Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    4275Y
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  18. 6000 Postal

    by , October 24th, 2011 at 01:44 PM (A comfort swimmer's guide to easy swimming)
    Was in Boise over the weekend so took advantage of the opportunity to do this swim at the Boise West YMCA. Was a quiet Sunday and a lot of the lanes in the pool were empty. Made for a good swim as the lanes adjacent to mine were not in use much throughout most of my swim.

    I felt pretty good throughout most of the swim and held a fairly consistant pace until the final 1000. Started to have cramping in my calves and that slowed me down 1 or 2 seconds per 100.

    My total time for the swim was 1:28:33 which I was very pleased with. Splits for each 500 as follows:

    500 7:14
    1000 14:34 7:20
    1500 21:50 7:16
    2000 29:06 7:16
    2500 36:29 7:23
    3000 43:48 7:19
    Stopped to drink water and energy gel (about 15 sec)
    3500 51:21 7:33
    4000 58:43 7:22
    4500 1:06:06 7:23
    5000 1:13:39 7:33
    5500 1:21:17 7:38
    6000 1:28:33 7:16

    The competion of this swim meets my goal for the year of doing all 5 Postal Swims this year (for the first time). The swims themselves weren't too bad but the necessity of travelling to Boise in order to do most of these swims makes it a challenge to do them all. But I had decided at the beginning of the year that this was the year that I would do all of them.
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  19. Speed Bump, Oct. 24

    by , October 24th, 2011 at 12:30 PM (The FAF AFAP Digest)
    The path to swim meets is never easy ...

    Started feeling sick on Friday night (fever, chills, stuffy, queasy) and was up most of the night. Was at The Couch the rest of the weekend. With Mr. Fort gone on Saturday, it was somewhat tortuous getting through all the kid things. I am at least somewhat ambulatory today, though still really not well at all. I may attempt a short slow swim in the pool just to keep feel, and then back to the couch. I used to fight these things more, but I found complete rest helps me recover more quickly. Not the best timing with the meet this weekend. But hopefully, I will only miss a few practices and at least feel better by the weekend. Just hope I can at least get a few fast 25s in before then.

    Had my interview with Swimming World for the Lane Leader column today. Hope I wasn't too addled. Lane Leader is a semi-regular column featuring masters swimmers. It should come out in the December issue.

    Updated October 24th, 2011 at 12:57 PM by The Fortress

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  20. Checking In....

    by , October 24th, 2011 at 11:55 AM (Year Three: The Road Back)
    Last week was crazy, so while I did manage to find time to swim every day, blogging about it was another story. Hopefully things will settle down a bit this week - we'll see.

    Update: The HSE Girls and Boys Cross Country teams are both headed to the Indiana State meet this coming weekend! My freshman daughter went from barely making the JV squad at the beginning of the season to being the 6th runner on their Varsity squad of 7. I am so very proud of her! So... instead of swimming in a SCM meet on Saturday, I'll be cheering at the State meet!

    As for swimming this morning, it was a pretty good day. While I freely admit that I swam most of the Fly stroke today as drill instead of full stroke, I managed to do the entire IM portion of the workout without fins - a huge deal for me! So, I was proud of that. As for the workout, here's what we did:

    400 Warm-Up
    4 x 150 Free on 2:30 as 100 Moderate / 50 Hard
    6 x 100 Reverse IM on 2:00
    6 x 75 IM Order (no free!) on 1:30, #3 and #6 fast
    1 x 200 Pull on 3:30
    6 x 50 Stroke (no free! - did 2 of each) on 1:15, #3 and #6 fast
    1 x 200 Kick on 3:30
    6 x 25 Stroke (no free! - did 2 of each) on :45, #3 and #6 fast
    1 x 200 Pull on 3:30
    400 Kick Cool-Down
    Total Yards - 3500

    That's it in a nutshell. Pretty good workout today. I actually enjoyed it! Tomorrow is distance day... should be interesting.

    Enjoy your swims today!
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