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  1. Thursday, Dec. 1, 2011 5:15pm

    by , December 1st, 2011 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    4 x 125 Free Kick w/ board @ 2:10 (went 2:00-2:02)
    I used to have a tough time making 100s @ 2:00, so this is telling me I'm getting better at something.

    10 x 100 IM @ 1:25 (held 1:14-1:17s) last one was the 1:14

    8 x 25 Free EZ @ :30

    2 x 150 Free Pull @ 2:00 (went 1:35/1:38)
    3 x 100 Free Pull @ 1:20 (went 1:04/1:05/1:05)
    4 x 50 Free Pull @ :40 (went :31s)
    8 x 25 Free Pull @ :20 (went whatever...a time for a 25 means squat to me)

    -----------------------
    3700 Yards

    I felt really sluggish starting off the swimming today, and didn't start feeling decent till halfway through the IM set. I probably could've kept going for a while more on the IMs, moreso than straight freestyle 100s. Probably due to the changing strokes all the time keeps it more interesting. Oh well, I'll never really give up my almost all freestyle training.

    USAS Meet this weekend. I feel like I'll swim pretty well. There isn't really going to be much competition for me, since most of the senior level (15+) boys are now in the high school season. They'll still be a few there, or at least the 13-14s to race. We're swimming all the events as 13 & Over, so that's good.
  2. Workout 12/01/11

    by , December 1st, 2011 at 06:46 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK/100 Fly drill/100 BR drill

    3 x 200 FR Pull with buoy on 2:40

    4 x
    - 100 IM on 1:45
    - 50 Kick on :60 (fr/bk/sdk/fr)

    now for the fun ...

    - Go on the next :30
    - 10 x 50 on :50 FR DPS
    - Go on the next :60
    - 10 x 50 on :40 (1-2 FR, 3 non-free; repeat)
    - Go on the next :60
    - 10 x 50 on :45 Pull with buoy (1-4 FR, 5 BK; repeat)
    - Go on the next :30
    - 10 x 50 on :40 FR Quarters strong

    150 cool off and out

    (3950, 70 min)

    -----
    Well I guess my thought of decreasing yardage for next week's meet this week didn't happen. I did not sleep all to well last night and took a short nap before lunch, so I wanted to get some pace work in today.

    On the 200 pull I held 2:23, so I am happy with that. I worked to come in about the same time on all three, working the streamlines off each wall. The next set was basically stroke work fillers with some kicking - didn't want to do too much after yesterday.

    I have done this multi 50's set in the past heading into a big meet, to hit target times.
    - First time through was DPS and 2-3 SDK off each wall. Held 35's.
    - Second time through I did BK/Fly/BK. Just a few short rest on strokes, held 33's on the FR
    - Third time I held 35's on all, even the Back. Bonus!
    - Last set - huff and puff with a strong kick, aiming for 32's. Quarters strong = cycle through fast 12.5 yards every four. I just kept ticking them off and looking forward to the "only two left ..."

    I was able to fix the pellet stove pipe outside today, and also reinforce my snowblower's discharge chute with some tin - ready for winter now. Off to watch "Pippin" at the high school tonight. My daughter is running the lights, sound, and the helpers. She does a great job with it. I'll be back in the pool on Monday ...

    Updated December 1st, 2011 at 09:56 PM by rxleakem

    Categories
    Swim Workouts
  3. Thursday, 12/1/11

    by , December 1st, 2011 at 05:05 PM (A comfort swimmer's guide to easy swimming)
    I have a new workout buddy.
    Even though she's not as fast as I am, by making a few adjustments to the workout for her we can do most of it together.

    Warm up (1000)
    400 > Alternate - 50 swim - 25 skill - 25 kick
    - did as 100 each stroke
    3 x 100/1:40 > Build > DPS
    - free, was around 1:20 on these
    6 x 50/ds3 3/1:00, 3/55
    - did backstroke

    Main Set (1200)
    - the 300's were all at 4:15
    300 Free build/5:15
    1 x 100 back strong/2:00
    - went 1:30

    300 Free Build/5:15
    1 x 100 IM strong/2:00
    - went 1:30


    300 Free Build/5:15
    1 x 100 breast, strong/2:00
    - went 1:50

    Kick, fins optional (600)
    - didn't use fins
    400 kick - smooth
    - kicked 400 IM
    4 x 50/1:30 - FAST
    - on back, went 46-49-49-47


    Warm down
    100 easy free and back

    Total: 2900 yards

    I have resumed my cross training, all the things I quit doing while tapering and also have added running. I'm just a bit sore from the running and really sore from weights. It was a bit uncomfortable to get a tight streamline.
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  4. Thursday, Dec. 1

    by , December 1st, 2011 at 04:39 PM (The FAF AFAP Digest)
    Chatted with Speedo through the following swim:

    Swim/SCY @ OakMarr:

    600 various

    4 x (4 x 50) @ 1:00 or whatever between chats

    50 EZ

    4 x 50 burst + cruise
    3 dolphin kick on belly, 1 free

    50 EZ

    2 x (25 fast + 75 EZ)
    1 free @ 100 pace, 1 AFAP flutter kick w/board & fins

    100 EZ

    Total: 2000

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

    After a few days rest, I don't feel even remotely rested. I may just do meet warm ups and very slow swimming until NE Champs with the exemption of the LC meet. With Lil Fort's USAS meet and Teen Fort's HS meet on Friday and Saturday, I'm going to be on my feet a lot before Sunday. I have a feeling I may need to re-do my LC meet 50 free at NE Champs. Though there is no good time to swim it there either.

    There doesn't look like there's nearly as many people signed up for NE Champs as last year, with only 2 days left to register.

    Off to ice the cranky elbows!

    Updated December 1st, 2011 at 07:53 PM by The Fortress

    Categories
    Swim Workouts
  5. I swam today, but it wasn't very interesting

    by , December 1st, 2011 at 03:48 PM (Random Nonsense)
    Lifetime Solo SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick w/board
    Main Set
    - 10x50 free odd DPS/even Fast
    - 10x50 back odd DPS/even Fast
    Cool down
    - 3x100 ez

    The goal of the 50s was to take the stroke count from the DPS 50 and try to match it on the Fast. Started out 15/18 and finished 15/16 on the frees (DPS/Fast) and was going 35-37 on the fasts. The 16th stroke was really necessary to keep the speed up into the turn and finish.

    Sadly, yesterday I was gung-ho to do some hard sprinting. That feeling wore off while sleeping.
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  6. Sarasota Y Sharks Masters 5:30 AM Workout -12/02/11

    by , December 1st, 2011 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    3 X 100 1:30
    6 X 50 :45

    1 X 200 kick + 100 swim

    16 X 25 :30
    1 X 100 easy swim

    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 x 100 swim

    10 X 250
    odd: free on 3:45
    even: IM on 4:15 (your choice for extra 50)

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  7. Getting Better... I Think

    by , December 1st, 2011 at 01:49 PM (Year Three: The Road Back)
    When I hit the water this morning, my shoulder actually felt pretty good. Too good, in fact, because I ended up pushing it a little more than I should have on the last 2 75s (did :57s), but my shoulder was aching after that. Fortunately, up next was a kick set. Unfortunately, the last 9 Pulls turned into Kicks to be on the safer side. Here's what I did:


    300 Warm-Up
    10 x 50 Drill / Swim on 1:00
    10 x 75 Free on 2:00 GOAL SET (held :57 - 1:00)
    1 x 50 Free Easy on 2:00
    1 x 300 Kick on 6:00 w/ fins
    6 x 50 Kick on 1:10 w/o fins
    2 x 50 Pull on :55 (shoulder went bad here)
    9 x 50 Kick on :55
    100 Cool-Down
    Total Yards - 2850


    A shorter day, but I think I need to ease back into full swimming - and fast swimming - one stroke at a time. A shorter day isn't going to kill me and a longer / faster day at this point just might. One step at a time, right?


    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  8. Impatience

    Iíve been struggling all week with a nasty cold. I wasnít feeling great this morning, but decided that five days out of the water was surely enough, so I headed over to TNYA workout. My body disagreed with this reasoning, and proved once again that it really is the boss of me. Hereís how it went:

    500 scy warmup [lots of coughing breaks]

    400 @ 6:20
    300 @ 4:30
    200 @ 2:50
    100 @ 1:20
    [I sat out the 200 to do my asthma inhaler and give it a few minutes to kick in. I hardly ever have trouble with my asthma, except when I get a cold.]

    6 x 75, 2x through
    75 FL @ 1:25
    50 FL / 25 FR @ 1:20
    75 BK @ 1:25
    50 BK / 25 FR @ 1:20
    75 BR @ 1:25
    50 BR / 25 FR @ 1:20
    [I made it 2/3 of the way through the second round before giving up and getting outóI was just having too much trouble with my breathing today. Sometimes itís better to admit defeat, and live to swim another day. Just hope that day is tomorrow . . .]
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  9. Thu Dec 1 2011

    by , December 1st, 2011 at 10:56 AM (Ande's Swimming Blog)
    Thu Dec 1 2011

    Upcoming Meet

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    scy UT Swim Center: main pool center course
    6:30 - 8:00 dove in 6:35ish
    wore jammer
    trained with korey larry & Tyler

    Warm up
    swam easy

    Main set

    swam an easy 75 - 175 between each

    25 fl
    10.5

    25 bk
    11.5

    50 bk
    25.2

    rested 15 minutes

    25 br 13.2

    25 bk
    11.0
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  10. 12.1.11 - feeling better again

    by , December 1st, 2011 at 08:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. All had our own lanes. Feeling much better today. I was able to stomach more food yesterday. That seems to make a difference. Power and endurance are back. Figured they would be but once it goes away for a couple days - no matter the reason - I always start doubting myself.

    SCY

    400 Warm up

    4 Times through
    * 50 Stroke - :50 (1st iteration free)
    * 50 Stroke - :50 (1st & 2nd iteration free)
    * 50 Stroke - :50 (1st, 2nd, 3rd iteration free)
    * 50 Kick - :50
    Break

    4 Times through (For each 100, pick 4 from Fly, Bk, Br, Fr, IM):
    * 100 - 1:30
    * 100 - 1:25
    * 100 - 1:20
    * 100 - 1:15
    On the first iteration, I went Br (1:25), Bk (1:25), IM (1:23 - ut oh....), Fr - 1:15. Sensing I was going to get behind quickly, I switched to Bk, IM, Fr, Fr. That helped and eventually I got back on pace.
    100 Easy

    7 Times through
    * 75 Pull hard - :50 (:45-:48)
    * 25 Pull easy - :40
    * 25 Kick hard - 1:05 (1:00-1:03)
    * 25 Kick easy - :45

    100 Cool down

    (4400 Total)
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  11. no running water at the pool

    by , December 1st, 2011 at 08:05 AM (Mixing it up this year)
    There are a water main break right outside the building and the parking lot was flooded. Got in the building and they said we could still swim but there was no running water. So no toilets or showers!

    Did an easy day since I did not want to tempt fate by drinking water. My body also needs a little rest.

    500 free
    500 free kick w/fins every 3rd lap fly kick
    5x100 free alt 25 kick/25 swim w/snorkle
    5x100@2:00 fly w/fins 25 rt arm/25 lt arm/25 kick/25 swim w/fins
    500 free every 3rd lap back
    200 free kick
    300 breast kick

    Total 3000 yards
    Categories
    Uncategorized
  12. Wednesday, Nov. 30, 2011 5:00am & 5:00pm

    by , November 30th, 2011 at 10:27 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - we are finally able to get back into the H.S. pool now since the drowning that occurred about 2 weeks ago. We have a new set of rules that must be followed that were set by the school district. 1. Must have a certified lifeguard on deck (not in the water), and 2. Must have a 2nd person ON DECK that is CPR/First Aid trained in case the lifeguard has to go into action.
    Well, we have 1 lifeguard on the team, and he's volunteering his duty for now, and we're currently in the process of getting more trained so that we may rotate people throughout the days so that everyone can swim also.
    It's a good idea, but I don't see anyone who's going to show up from the school board to "police" the situation either, but we'll still follow the rules just in case. We don't want to chance loosing our swimming opportunity either.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull

    4 x 300 @ 3:40 (2 swim went 3:25s, 2 pull went 3:18/3:15)

    1 x 300 IM Drill

    12 x 100 Free @ 1:30 (held 1:05s, last one 1:02) swam this with a group

    100 EZ

    ----------------
    3300 Yards

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

    P.M. Workout - at the Y, while my kids were in lessons again. This was kind of hectic. We had 3 per lane for the 1st half hour, then 4 per lane the 2nd half hour. Me and another faster guy were trying to manipulate the lanes better so that the fastest 4 people were in one lane, and the slower 4 in the other lane. Some people seemed to take offense to this, but it worked out "better" (kind of).

    Warmup:
    200 Free
    200 Kick w/ board
    200 Free

    8 x 50 Free @ :45 (:33-:34s)

    10 x 50 Free @ :40 (held :32-:33s)

    Got out for a few to get my son changed from lessons.

    100 Free (went 1:01) another guy was doing a 100 Fast, so I joined him after 10 minutes of being out of the water.

    5 x 100 Kick w/ board @ 1:50 (went 1:28-1:35s)

    8 x 25 Fly Fast @ :30 (went :15s)

    100 EZ

    ----------------------
    2400 Yards

    5700 Yards for the day

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

    GTD miles by month:
    Jan. - 42.70
    Feb. - 42.84
    Mar. - 44.64
    Apr. - 32.36 ** This is where I tapered wayyyy too much for USMS Nats
    May - 43.80
    Jun. - 33.19 - summer work schedule
    Jul. - 21.37 - summer work schedule
    Aug. - 32.86 - summer work schedule
    Sep. - 46.83
    Oct. - 61.98 - after getting creamed by PWB and Sean Justice in person at the end of Sept., I determined to get better and doubles have been paying off!
    Nov. - 61.94 - Ditto!

    I'm on track for the 500 Miles goal that I have set. Only need about 36 miles in December to get it done.

    Updated November 30th, 2011 at 10:32 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  13. Sun thru Wed 11/30/11

    by , November 30th, 2011 at 08:41 PM (Trying to Train Smarter, Not Just Harder)
    So I wasn't able to swim Thanksgiving, Friday or Saturday & was about to go crazy, went to the pool on Sunday just to get the kinks out.
    Sunday
    Got there late & the (slow pokey) bunch was already warmed up. 78 degrees - nippy at first, wonderful at the end!
    4 x 125 on 2:00 - last 25 off stroke
    100 easy
    6 x 200 on 4:00, 3:45, 3:30, 3:30, 3:45, 4:00 - I did 300's on the 4:00, 2:50's on the rest, except the last 3:30 I did 4 x 50 on :40
    100 easy
    4 x 50 on :50 IM order
    12 x 50 kick on :55
    2 x 300 breast/free
    200 easy
    Total: 3850

    Monday
    It was raining cats & dogs this morning, so I swam with the lunch bunch at Meyers Park. LOVE that group of people!!! So wish I could swim with them daily! Even though we did a short workout, I felt like I was racing the entire time - it was awesome!
    200 "warmup"
    8 x 75, 50 free, 25 other on 2:10
    4 x 50 on :45
    3 x 100 IM on 1:40
    2 x 150 on 2:00
    200 IM
    1 min rest
    200 free pull on 2:40
    2 x 150 IM twitch on 2:15
    3 x 100 on 1:20 (held 1:11/12)
    4 x 50 kick on :55
    300 easy
    Grand Total: 3100

    Wednesday
    Icy on the pool desk this morning, got in 150 after they started warm-up & had to make it up at the end. Not feeling too speedy this morning, especially compared to Sunday & Monday, but oh well, better than not swimming at all.
    800 back/free
    600 pull
    400 kick
    200 easy
    4 x 200 on 2:40
    3 x 100 IM on 1:40
    4 x 200 kick on 4:00
    100 easy
    6 x 200 on 2:40
    100 easy
    Total: 5300
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  14. Hallelujah!!! The pool is open for another week!!!

    by , November 30th, 2011 at 05:05 PM (A comfort swimmer's guide to easy swimming)
    For reasons to lengthy to list here the city pool has re-opened and will be open for another week. So I got in a good workout today with my swim buddy.

    SCY
    Warmup
    200 swim free
    200 reverse IM drill

    Main Set
    Broken 1650
    swim as 11 laps-10 laps etc to 1 lap
    rest 10 sec after each
    - Total time was 24:25, after subtracting rest, swim time was 22:45
    easy 150 free and back

    Kick 250, did 200 as a mix of flutter and breast, 50 dolphin on back

    100 IM drill

    Swim 16 x 25/40, 4 each stroke, IM order

    Warm Down
    200 easy free & back

    Total: 3150 yards
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  15. Wed., Nov. 30

    by , November 30th, 2011 at 04:52 PM (The FAF AFAP Digest)
    I got to the pool this afternoon and it was closed! Argh! I had just enough time to get to my gym pool, but the temp was 87. That pretty much prohibits doing anything useful. So I just did a mostly stretch out swim with a few bursts.

    Swim/SCM/Solo:

    400 various

    10 x 50 fly drills
    caterpillar @ 1:15
    single arm @ 1:00

    10 x 25 shooters w/fins on belly

    50 dolphin dive

    10 x 25 @ 1:00
    odds = burst dolphin kick on belly
    evens = free no breather

    50 dolphin dive

    10 x 50 cruise w/fins @ 1:00
    odds = back
    evens = back easy

    50 EZ

    Total: 2050 meters


    Yoga/Stretching, 30 minutes

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

    I was planning on getting a new suit for NE Champs, but I think I'll just wear an old Speedo. Instead, I plan to pre-order the new Speedo FS3. http://www.speedousa.com/home/index.jsp. The goggles do look crazy, but I'm certainly prepared to try them.

    http://www.goldmedalmel.typepad.com/...he-future.html
    Categories
    Swim Workouts , Yoga
  16. Short sprint Wednesday

    by , November 30th, 2011 at 03:39 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    Jim Montgomery coached

    I modified most things, to stay short and not get too tired out.

    400 warm up

    4 x 150 pull (no way!)
    ==>75 strong descend, easy 25 back

    4 x 125 kick (hmm, ok!)
    50 fast 25 easy 50 fast
    ==> I did these.

    4 x 100 on 1:30 swim (uh, no.)
    ==>4x 50's drilling - fly kick freestyle

    4 x 75 pull on 1:05 (yuck. no)
    ==>4 x 25 variables

    4 x 50 swim (no)
    4 x 25 sprint (no, in hottub by then, first to the showers!)
    ==>easy 50 and got out.

    +++++++++++++++++++++++
    Not much commentary about it. Pretty happy with speed but still overall tired and tight. A few more days rest and then the meet. I think I will sit in the hallway behind the spectator bleachers this year. It's too cold, crowded, and damp on deck at this meet. I'm going to warm up at Baylor first, so I don't need to be on deck until right before I swim my 50 free.
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  17. Workout 11/30/11

    by , November 30th, 2011 at 01:16 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    500 Pull with Buoy Noah's Ark (2 by 2, DPS/Fast, 25 -> 100) - 75's did BK
    100 IM drill

    6 x 75 kick (last lap fast) on 1:25
    - FR/BK/SDK, repeat

    3 times through:
    Start at the :60
    - 100 FR (last lap fast) on 1:15
    - 100 FR (3rd lap fast) on 1:15
    - 100 FR (last lap fast) - make 1:15,
    - q-break til top, then:
    - 100 BK on 1:30
    - 100 IM on 1:30
    - 50 drill EZ

    500 Noah's Ark swim with Paddles

    100 EZ and out

    (3700 total, 70 min)
    ----------

    I had a nice swim at lunchtime today. I gave a name, "Noah's Ark," to that set that I have been doing since no one else let me know if it has a name. I figured I'd go with the 2 x 2 theme. Maybe it'l stick.

    In hindsight, I probably should have put the kicks after the main set, as my legs were tired. For the FR, I landed around 1:08 on the first set, 1:11 on the second, and 1:14 on the third. I was able to hit 1:17 for the backs, and the IM's came in just under 1:20. Fun little set.

    After that, I was not feeling great but figured I'd keep swimming and strapped on my paddles. I might not play to much more with them until after the BU meet as I tweaked my shoulders a few time (well, I was splitting the lane near the wall in lane 1 and was trying to avoid hitting said wall). Best to just leave them alone in case I should do some serious harm before the swim.

    I went into work for a couple of hours today to help out (our second tech was not there and we are at the first of the month rush). Now to figure out something for this evening. Oh, earlier today an appraiser came to the house - I am refinancing the mortgage, as I have about 21 yrs left on a 30 yr note @ 5.875%. I am locked in @ 3.685% for 15 years - will save a ton on interest (literally), and my monthly payment only goes up $48. Now I can better rationalize entry fees for my swims! haha
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -12/01/11

    by , November 30th, 2011 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 -
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 2:10
    On #4-5-6 kick second 50 fast
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    1 X 75 1:30
    Four rounds.
    75's: 1 of each IM order

    2 X 400 5:40
    2 X 300 4:00
    2 X 200 2:30

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  19. The "Watch Your Shoulder" Swim

    by , November 30th, 2011 at 10:35 AM (Year Three: The Road Back)
    After yesterday's fairly severe shoulder pain (I basically had my arm hanging by my side all day long), I was a little hesitant to get in the water today, but told myself I would stop and kick whenever I started to feel any shoulder twinges at all. I actually listened to my body, adjusted my stroke somewhat, didn't push my stroke for speed, and basically hung on. It went pretty well and swam farther than I thought I would. The only set below written as a kick set was the 6x50 Kick on 1:10 without fins. The other kicks were supposed to be freestyle, but I elected to kick and give my shoulder a break. Here's what I did:

    250 Warm-Up
    2 sets:

    - 2 x 50 Fist Drill on 1:00
    - 4 x 50 Free on :50
    - 2 x 50 Fist Drill on 1:00
    - 4 x 50 Free on 1:00, 1>4
    2 x 50 Kick on 1:00
    4 x 50 Kick on :50
    1 x 50 Free Easy on 1:00
    1 x 50 Kick ALL OUT on 2:00 (did :30 w/ fins)

    1 x 50 Free Easy on 1:00
    6 x 50 Kick on 1:10 (w/o fins)
    6 x 100 Pull on 1:40
    2 x 100 Kick on 1:40
    100 Cool-Down
    Total Yards - 3100

    All in all, not a bad day in the water. And.... I came home and really stretched out well. Hopefully tomorrow will be another improvement.

    And... thankfully, the snow last night stayed to our north... no shoveling was necessary!

    Enjoy your swims today!
    Categories
    Swim Workouts
  20. 11/30/11

    by , November 30th, 2011 at 10:32 AM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 100
    20 x 25 K :45 every 4th fast
    100 EZ

    Free

    4 x 150 FR Stick, Fulcrum, Swim
    5 x 100 FR 1:40
    1st 25 fast
    4th 25 fast
    1st 25 fast
    4th 25 fast
    1st & 4th 25 fast.
    100 EZ

    Breast
    2 x 50 BR Kick 1:15
    2 x 50 BR Pull 1:15
    2 x 50 2K 1P 1:15
    5 x 100 BR 2:00
    1st 25 fast
    4th 25 fast
    1st 25 fast
    4th 25 fast
    1st & 4th 25 fast.

    Cool

    500 Fin Kick no board FR/FL by 50.
    200 EZ
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