Swam w/ Dave and Dave. Ray and Keith did their own workout in the lane next to me. Sprint stuff today. Added a little extra pull at the end.
600 Warm up
4 x 50 - 1:00 Drill/build
4 x 50 - 1:00 Descend to :30
4 x 50 Torque drill w/ paddles - 1:15
8 x 25 - 1:00 Burst/Cruise
No interval, fully recover
25 AFAP/75 Easy kick
50 Kick AFAP/150 Easy swim
100 AFAP (1:02)/200 Easy kick
200 AFAP (2:07)/400 Easy pull :10s rest between each 50
100 AFAP w/ fins (:58)/200 Easy kick :15s rest between each 25
50 Kick AFAP/150 Easy swim :10s rest @ 25
25 AFAP/75 Easy kick
200 IM Easy
10 x 100 Pull - 1:20
* Odds free/evens back
200 Cool down
A little old lady hunched over and stiff wondered in today and fell in the pool. At first she swam very slowly and deliberately for her first 500. After her work out she was more like a middle aged lady still stiff but able to stand up straight and carry her equipment to the car much easier.
This is me most mornings but today was extra bad. I could tell when I intended to do a set of 10x100 on 1:30 and could barely do 1:30. Needless to say my workout changed drastically.
I just remind myself this is why I swim.
My major accomplishment for the day....I can now stand up straight!
500 kick w/zoomers every 3rd lap moderate
8x25 torque drill w/paddles & bouy
3x100@:05RI free w/paddles & bouy
3x100@2:00 back w/paddles & bouy
2x150 breast #1 kick #2 pull
200 fly 1 arm drill easy
total 2500 yards
Nothing special for New Years, asleep by 11pm, awake at midnight as my wife's cell phone started making text message noises from all her friends...then back to bed. I'm really fun.
The next morning, we hauled the treadmill out of my dad's house...from the basement of all places...and brought it to our house. That is one heavy S.O.B. of a machine. My wife and I will put it to good use though. She'll do running, I'll just do walking intervals program on it while watching TV (my knee isn't made for running punishment). Better than being a couch potato, right?
I did 1.5 miles (30 min.) on Tuesday, and another 1.38 miles (25 min.) tonight before swim practice. I figure it'll help something, so I'll do it 3-4 days a week.
1000 DPS Free (finally!! a regular warmup!)
16 x 50 Kick w/ short fins on back @ :45 Odds Dolphin, Evens Flutter (I like dolphin better w/ fins)
400 Free Pull breathe every 5
We were really crowded tonight...7-8 per lane across the 3 lanes. Luckily we had the attached deep tank available, so tonight was circuit night, utilizing the deep tank widths for quick sprints.
Main Set: (20 min. on/1 min. to rotate)
10 x 100 Free @ 2:00 Max Rest
10 x 100 Worst Stroke (did Back) @ 2:00 Max Rest (whatever!)
10 x 100 Best Stroke (did Breast) @ 2:00 Max Rest
20 x cross pool sprints in deep tank @ 1:00 (pretty much a waste of time)
enough space to streamline a little, breakout, 4 strokes and look up for the wall
(~3300 Yards/5500 Yards)
5500 Yards and behind on GTD already! (didn't swim on Jan. 1st, and apparently at 9:00pm PST the GTD program already tacks on the next day's "goal yardage" as well, so I'm even more behind!
I set my goal for 1,000,000 meters this year, and if I swim enough over the summer with the club team I should be able to make this.
Left San Antonio at noon on the 1st and got home at 2:30 am on the 2nd. Slept in this morning and took it easy today. But, since have men's group in the morning, I didn't want to wait until Friday to swim and I went to the pool this evening.
I've got to work off all the mexican food, ice cream, cookies, etc that I ate in Texas. And I have to get ready for the Masters' swim meet at Auburn in February.
I signed up for the meet and for some new events - the 50 Fly and 200 IM. I never swam fly or the breast stroke (because of my knee) in high school - in practice or in a meet. So, I decided to step out and do something new. The way the events are set up it's going to be tough. I start Saturday with the 1650 and Sunday with the 500. But then both days, I have to wait until the final three events to swim again. Saturday - the 100 Back, 200 Free, and 50 Fly which shouldn't be too bad. Sunday - the 100 Free, 200 Back, and 200 IM - I'll probably just try to cruise the 200 Back and then survive the 200 IM.
I also set a goal of 600 miles for 2013. As long as I stay consistent, I should be able to make it.
This evening I was just trying to get a swim in - so Friday and Saturday can be better workouts. Didn't worry too much about speed or intervals - just swimming.
100-200-300-400-500 Back w/Paddles
4x50 Fly w/fins
200 Free w/paddles
The YMCA opened back up again for the first time in 2013 today. My workout was as follows:
400 swim (100 back, 100 br, 200 fr)
4 x 100 on 2:00 (desc. 1:33-1:27), fr
4 x 50 on 1:00 (desc. :41-:39), fr
Main sets (3050):
5 x 200 fr, no rest (150 hard/50 recovery)--total time 16:20
5 x 100 fr, no rest (75 hard/25 recovery)--total time 8:15
25 dolphin kick
5 x 200 on 4:30 (75 back/125 br)
25 dolphin kick
5 x 100 IM on 3:00 (all in 1:37-1:39)
4700 SCY, 2 hours*
*I actually swam through the first 3000-3500 in about 60-70 minutes, even with short rests (in the :45-1:15 range) between the 200 and 100 sets. I stopped to talk to Scotty right before the IM set (he got there when I was in the middle of my back/br set), and we gabbed about what events we might try for the next meet--a big long break, but I didn't have any trouble convincing him to do the IM set with me. I originally planned to do it on 2:30, but he suggested 3:00 and I was glad he did. I had already done 3500 and after 10:00 had managed to tighten up, I was thankful for the added rest. He and the life guard watched my breast, back, and fly and gave me some pointers, especially on the kick (br, fly), arm recovery (br), and pull (back), which were helpful... it's one thing to watch other people do it and try to imitate them, it's another thing to have someone watch you and tell you when you're doing something wrong or inefficiently. I'm hoping that lots of little changes add up to big improvements... we'll see.
Anyway, I was glad I got a good 3500 hard in to exhaust myself before the epic gabbing, punctuated by short/fast swimming began. Scotty is definitely a sprinter and wants me to focus more on my speed, less on my endurance. I know I need to get speedier to see my distance times come down too, but it's tough to relinquish that long swim, long set, short rest mentality.
That brings me to my goals for 2013:
1. Maintain the same mileage (GTD: 550-mile goal).
2. Increase the amount of yardage in drills, back, breast, fly.
3. Decrease the percentage of my swimming that is freestyle.*
4. Complete the check-off challenge.
5. Swim the postal 5K and 10K.
6. Improve my 1500/1650 times.
7. 400 IM (?)
8. Swim at least two open water events this summer.
*But increase the quality; in 2012, probably 90% of my yardage was freestyle.
Sent in my registration for the SCY meet on 1/13 in Oconomowoc, WI. Tomorrow I'll try to remember to blog about what events I've chosen and my seed times.
LCM@FGCU Aquatic Center
Air temp of 75, pool at 81, 97% water clarity.
Sunny with humidity at 68%
3x100 on 1:40
Did 1:17, 1:16, 1:15
5000 FR Swim
Time - 1:06.24
8x50s Kick BR on 1:10
8x50s Swim FR on 1:15 desc 1-4,5-8
100 EZ FR
Did a 5000 LCM swim as T60 swim where my pace was slightly under 1:20/100.
AM SCY and PM LCM
In St. Petersburg on training trip with UALR and so I took the opportunity to train with SPM (St. Petersburg Masters).
10x125 @ 1:50
3x300 @ 5:15 kick w/ fins PINK
8x75 @ 1:15 25 drill/25 sw/25 drill w/ strapless paddles
10x25 @ :30 STRK RED
10x50 @ :45 FR RED
50 @ 1:00 EZ
6x250 @ 3:40 4/6/2 turns
400 @ 5:30 pull w/ buoy + paddles
400 @ 5:30 kick w/ fins
12x50 @ :50 swim w/ strapless paddles (focusing on catch and finish)
150 @ 2:10 RED (1:46, 1:49, 1:47)
3x50 @ :50 target 400 pace (held 33.2-33.9)
100 @ 2:00 EZ
12x50 @ :50 w/ fins
3 - 25 under H2O/25 cruise
3 - kick AE
Updated January 9th, 2013 at 10:00 PM by Calvin S
Today I had two swims, both short, but both very satisfying. Around lunchtime I went for a swim in the gulf, doing what is becoming my “usual,” a mile roundtrip to the beach flag and back. I managed to get in just as the sun was beginning to make its way through an overcast sky, and the water was a very milky green in the pale light. There were some gentle swells out beyond the sandbar, and I enjoyed the sensation of being suspended in an emerald bath as I stroked gently along. It was a very peaceful, lulling swim. The water temp seems to have risen since I dipped on New Year’s day, and although it felt chilly getting in, once I was swimming I didn’t think about being cold or warm, or really much of anything, as I moseyed along.
The air temp was around 60, without much wind, so getting out wasn’t a problem—everything seemed very pleasant today. Later on I went to the pool—open again after a 3-day closure—and enjoyed a nice session of easy drills. The water there was quite warm after being covered for 3 days, but since I wasn’t aiming to do a hard workout that was ok. The college team from IUPUI is in town for their winter training trip, and the kids were wearing some fantastic swimsuits—lots of neon polka dots, especially on the guys.
Then this evening as I was walking on the beach at sunset I saw something really cool—a ray leapt repeatedly out of the water, going about 2 feet above the surface every 5 seconds or so. It looked like a dark stone skipping in slow motion across the surface, but with its wings beating in the air. It was just beyond the sandbar when it started, and continued until it got about 2/3 of the way to the second sandbar. I stopped and watched it, then noticed a couple of other rays in the breaking surf, about 10 yards or so away from shore. I waited for some more jumping action, but didn’t see any, so I went back up to the condo. From the balcony there we could see the outlines of several dark rays as they swam very close to the water’s edge, in the space between the sand and the first sandbar where the waves were breaking. I watched until the light grew dim. So many amazing things to see out there!
RC ex, 15 min
explosive leg press, 190 x 3 x 15
good mornings, 80 x 3 x 8
cable twist w/yoga ball, 45 x 2 x 15 each side
wrist curls, 50 x 3 x 12
tricep press, 50 x 4 x 8
resisted track start jumps, 50 x 2 x 10
overhead squats, 45 x 3 x 10
TRX squat jumps, 10
knee tuck jumps, 10
power wheel roll outs, 2 x 15
power wheel pike ups, 12
Just another day at the gym. I'm going to press through next week and then have a recovery week leading up to the Jan. 20 MD series meet. I can't decide what to swim. Here's the order of events:
Warm-ups start at 3:15 PM
Meet Session starts at 4:00 PM
# Gender Event
1 Mixed 400 Y IM
2 Mixed 50 Y Back
3 Mixed 200 Y Fly
4 Mixed 100 Y Free
5 Mixed 200 Y Breast
6 Mixed 50 Y Fly
7 Mixed 200 Y IM
8 Mixed 100 Y Back
9 Mixed 400 Y Free Relay
10 Mixed 50 Y Breast
11 Mixed 200 Y Free
12 Mixed 100 Y Fly
13 Mixed 100 Y IM
14 Mixed 200 Y Back
15 Mixed 100 Y Breast
16 Mixed 50 Y Free
17 Mixed 200 Y Medley Relay
18 Mixed 500 Y Free
Pondering 100 free/50 breast/50 free OR 100 free/50 breast/100 IM OR 200 fly (100 split)/100 back/100 breast OR just 100 free/100 IM. I doubt there will be much rest.
Had some issues getting my left shoulder loose before butterfly but mid way thru it was much better.
20x25@:30 fly w/monofin
20x25@:30 breast - really surprised I made these, I half expected to change the interval to :35
500 free kick w/zoomers every 3rd lap moderate
200 free EZ
total 3200 yards
Nice day - air temp of 66, water temp of 81. Hard workout - my arms were literally numb after the Demont set. Boy oh Boy - can hardly wait until Saturday (doubles again)
3 x 100 K
3 x 100 S
3 x 200 on 3:05
3 x 100 IM
Demont set as follows:
2 x 400
2 x 200
4 x 100
4 x 100 K
Total: 6900 LCM
So Christmas is behind me and I did not have to try too hard to avoid eating junk I did not need. I have always worked best when I have a target and I guess in the back of my mind one of my worries about maintenance as opposed to weight loss is that it's a different kind of goal. It's not a drop or stretch goal it's a maintenance goal. I had a great sit down with my coach on Monday and we discussed a lot including some long term goals and some shorter goals. I feel very lucky to have joined a team with a coach who caters to everyone's fitness goals. I am even more excited that my daughter is in the same program and they seem to want the best for the kids and that does not always mean swimming fast all the time. They emphasis having fun which I really believe is a great long term view. I recall really quick kids I grew up with who were burnt out by the time they were 14 or 15.
Anyhow back to my weight update. Following advice on the forums I have reset my weight goal on myfitnesspal to weight maintenance. I plan on continueing to track my calories daily since this really helped during the weight loss phase. Despite feeling guilty over Thanksgiving i did not eat my wifes prepared meal(she was not happy about this and told me so) but instead ate a light meal. This time at Christmas I ate everything everybody else ate but in moderation. I weighed in today at 189. I suspect I will continue to drop weight wise but at a much slower rate. I suspect I am building muscle since I am feeling stronger in the pool. My calorie intake is up around 2000 calories compared to the 1200 I was eating during the weight loss phase. I may need to adjust this up as I increase my workouts.
Swam w/ Roger, Dave, Dave, Brian and Danny.
600 Warm up
8 x 100 Up/Down Fly - 1:30 (:10) base stroke free, Start w/ 100 fly
4 x 100 Up/Down Fly - 1:40 (:10) base stroke free
8 x 50 Stroke - 1:00 easy/hard (did these fly)
8 x 100 Up/Down Kick - 1:40 (:05) base stroke free
8 x 50 Free - :50 easy/hard
200 Free - 3:00 <- sort of a recovery
4 x 100 Up/Down Back - 1:40 (:05) base stroke free, start w/ 100 Back
4 x 100 Up/Down Breast - 1:40 (:05) base stroke free, start w/ 100 Breast
10 x 100 Pull - 1:20 Odds free, evens backstroke
100 Cool down
I had a great workout today despite it being IM day. I actually really enjoyed the session too.
5x200 IM 25 drill, 25 stroke on 3 min
4x(3x50 stroke(I did back) on 50, 2x75 kick on 1.20, 200 IM on 2.40)
4x50 free holding 200 pace on 1 min. I held 27.5s
Despite a little tightness in my right shoulder I felt great today and made all the set times quite easily. I was surprised how easy it was going 2.30s on the main set 200 IM quickies.
I plan on taking my daughter to practice tonight and jumping on the swim bench for30 mins. Hopefully I can loosen up my right shoulder that has been a little tight since Monday. Tomorrow is my first dry land and swim day and we are slowly building pool time, yardage and weights over the next three weeks. I am really excited about this training program and it looks like I have convinced a few of the other guys in the group to workout with me. It's always easier to workout in a group rather than on my own.
Swam w/ Roger, Dave, Dave and Danny. Started the year by doing our annual polar bear jump in my neighbor's pool at midnight. Rumor has it the temp was 45 this year. It was nasty cold. I took a deep breath in and dove. As I hit, everything felt like it constricted inside of me and I started gasping as I glided to the shallow end. I stood up still gasping for air getting only short breaths. Finally, as I walked up the stairs, I regained full breathing and felt better. The 50 degree air w/ light drizzle suddenly seemed a lot warmer. This is one of those things that I'm not quite sure why I do it. I suppose there is the rush of adrenaline when I hit the cold water. It's exhilarating, painful and somewhat scary all at once.
The pool actually opened today. Most of the team met at 10:00 AM for a swim. Afterwards, we went to Dave's house to watch football and consume food. We excelled at the latter part. Had a great time and really enjoyed the company.
600 Warm up
13 x 200 (various intervals)
* 1-5 Convert IM -> IM Kick: 3:15, 3:20, 3:25, 3:30, 3:35
* 6-9 Convert IM Kick -> Backstroke: 3:30, 3:25, 3:20, 3:15
* 10-13 Convert Backstroke -> Free: 3:05, 2:55, 2:45, 2:35 (made 2:18 on last one)
9 minutes (maybe it was 11?) 50 easy fly/50 easy choice, repeat
I did 550 yds
3 Rounds of:
* 100 Easy Pull - 1:30
* 2 x 25 Hard stroke - :40
* 100 Easy Pull - 1:30
* 2 x 25 Hard kick - :40
Dave and I ended up racing the pull instead of taking it easy. Eventually, we were doing 1:03s (I think he was near 1:00 on a couple of them)
100 Cool down
16 x 25 shooters w/fins @ :40
-- 8 back, 8 belly
8 x 50 @ 1:30 w/agility paddles
odds = caterpillar fly drill
evens = double arm torque drill
8 x 25 burst + cruise @ 1:00
8 x (25 AFAP + 75 EZ) @ 3:00
2 free from a dive (11, 12)
2 back from block (13)
2 breast dolphin from dive (15)
1 shooter (9)
1 flutter kick w/board (11)
2 x (4 x 25 @ 100 pace @ 15:RI + 100 EZ)
-- free w/small paddles
8 x (50 w/small paddles & fins @ 200 pace + 25 EZ back kick) @ 1:30
odds = free
evens = evil
Swam in the new year with a HIT workout. Naturally. I like using the small paddles for speed work, but they are just not great for streamlining.
I haven't seen any new years resolutions in the blogs! I have a few:
1. Work on my backstroke start. I know, everyone thinks it's my strength, but I have been consistently flat backing starts and not getting a clean entry. I'm not sure if this has to do with the new head back position I've adopted or something else. More arch and more toe flick needed!
2. Concentrate on keeping my upper body straight while SDK-ing. I've been detecting some upper body undulation in my 50 backs, and I think this is slower for me.
3. Keep working on the wider pull for evilstroke that helped me drop time at NE Champs. (No resolution at all to do more whip kick. )
4. Swim freestyle more than once in a blue moon at meets. I had been dong it more in practice last fall with my shoulder improved. This may be somewhat hard as there are only so many meets and I swim all four strokes.
5. Continue to be entranced with in water strength training. This year, I added bungee cordz to my equipment bag and used my parachute more regularly. I may start doing parachute work in > 25 distances. I'm hoping I can use small paddles more regularly too. Of course, this type of work is very fatiguing, so I have to be careful not to overdo.
6. Use my 2XU compression top more regularly. I always forget to put it on! Today my excuse was that I had to go to Lil Fort's soccer game straight from the pool.
7. What else? No GTD suggestions please! (I did swim a whopping 17 more miles than last year topping out at 348.)
I did spot my wayward training partner Speedo at the Fairfax New Years Eve 4 miler yesterday. Since Lil Fort smoked him, I think his real future is still in swimming.
There is a so-called polar bear swim here in Walton County—if you can call an event that takes place in conditions that would melt an actual polar bear that—but this year it got cancelled because of surf and currents. I went in for my own private New Year’s Day swim anyway, enjoying a mile barefoot run on the sand before a brief dip this morning. Winds were brisk from the southeast, but the air was warm, low-70s already by mid-morning. I didn’t swim much, just played and let the waves toss me around for a bit before heading in. It was a good way to start the new year!
2012: Despite all signs to the contrary (Record hot spring in WI, Super-storm Sandy, Notre Dame making the BCS national championship game?!), the four horsemen of the apocalypse did not make an appearance at the end of the 13th Mayan Baktun to terminate the universe as we know it. 2013 is here, and a whole new set of goals, but before looking too far ahead into this, as yet unknown, but hopefully "lucky" 13th year of the 21st century, I would like to mark the the new year by taking one last look back at the old.
2012 was my first "full" year as a swimmer, as opposed to a runner cross-training in the pool. I ended 2011, having become a swimmer only 6-8 months before, with 335 miles and then set my 2012 goal for 420 miles, hoping to average 2000 yards a day. By April I was so far ahead of my goal pace I decided to make the goal 500 miles. Would there be a new swim suit in the mail come year end? Here's how I did by month:
Jan--45.11 miles (=79,400 yards, =72,603 meters)
Feb--46.42 miles (=81,700 yards, =74,706 meters)
Mar--45.63 miles (=80,300 yards, =73,426 meters)
Apr--55.51 miles (=97,700 yards, =89,337 meters)
May--62.61 miles (=110,200 yards, =100,767 meters)
Jun--51.89 miles (=91,324 yards, =83,507 meters)
Jul--56.76 miles (=99,895 yards, =91,344 meters)
Aug--27.47 miles (=48,355 yards, =44,216 meters)
Sep--27.51 miles (=48,425 yards, =44,280 meters)
Oct--31.31 miles (=55,112 yards, =50,394 meters)
Nov--42.60 miles (=74,983 yards, =68,565 meters)
Dec--53.88 miles (=94,825 yards, =86,708 meters)
Total 546.72 miles (=962,218 yards, =879,853 meters)
Nearly 1,000,000 yards for the year (that certainly would have brought about a world ending cataclysm--phew!). Lots of little goals along the way...
1. breaking two miles in my first 1-hour postal swim;
2. my first 50+ mile month;
3. my first 60+ mile month;
4. doing a 12K continuous pool swim in my buildup for open water events;
5. my first USMS Open Water 5K;
6. my first USMS 5K postal swim;
7. mastering the flip turn;
8. first time starting off the blocks;
9. my first meet EVER;
10. my first attempts at fly and IM in practice.
Some goals eluded me:
1. swim all the postals--just couldn't work out the logistics for the 10K, and I was running out of gas at the end of the summer anyway!
2. swim my first 10K or 10K+ open water competition--I had one or two opportunities in the area, but there were conflicts on the weekends toward the end of the summer as we prepared to see our oldest off to college for the first time.
Some interesting discoveries and fun moments along the way:
1. Speedo Endurance: after burning through swim suits at the rate of roughly one every two months for about a year, I found that Speedo Endurance really does hold up where other fabrics don't. Been using the same two suits (alternating blue and black) since May; that's a lot of miles!
2. I like working on the "other" strokes... and not just using them as recovery lengths in long distance freestyle interval workouts.
3. Swimming is like running, in that it keeps me working on my aerobic and my endurance, but it's also like golf--because technique is so important (and often frustrating!); I can always be refining, and focus is extremely important for maintaining good form. (Bonus: swimming is cheaper than golf!)
4. Anthony, my second son, swam his first mile swim this summer--becoming the third in the family to complete the BSA mile swim.
5. Anthony and Aaron (my youngest) have both taken to swimming and have set goals for swimming the mile (or swimming it faster) this coming summer. I now have company in the pool from time to time!
6. I finished the year in GTD just outside the top 10 at #11 in my age group; I thought top 20 would be out of reach until I realized half way through the summer, that there really aren't that many people crazy enough to put in 40-50 miles per month, month in and month out. Go endurance junkies!
So what will 2013 bring? I'll blog my specific goals for the coming year tomorrow; but I just entered my GTD goal for 2013 a few minutes ago: 550 miles.
Tue Jan 1st, 2013
Today FINA considers me 50 for SCM & LCM even though I don't turn 50 for 4 months & 3 weeks
Recently Renewed my 2013 USMS membership
Don't have a team?
Consider registering with: Longhorn Masters / TXLA
especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
2013 South Central SCY Zone Championships
April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays
Swam: a double yesterday LCM again, was close to cramping, missed warm up
9:00 - 11:00 dove in on time
SCY UT Swim Center main pool
Swam with Dick
beside Stan, Kellie, Larry, Jeff, & Sharon
kellie went pretty fast
assigned: 13 rounds of
a 400 or 5:00 on 7:00 odd: FR evens: toys
Followed by a 50 Fast on 2:00
Did: 7 rounds then got out
Odds did 500 fr went
6:00 5:40, 5:48,
5:22 did 1 SDK on each length
Evens: swam 500 on #2 went 5:50ish,
kicked 400 on #4, went 450 on #6
50s: most were FR went 25s, did a couple FL, & 1 flutter K with a board, didn't do the 7th 50, then got out
I'm a little tired, bet I'd be fried if I did the whole work out
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
I was able to drop in with the Oregon Reign Masters group out at Mt. Hood Community College in Gresham, OR on my way out of town from the Portland area this morning. Workout was coached by Dennis Baker. He was happy to see me there, and I was "happy" to see the outdoor pool was set up Long Course METERS!! They have a new bubble top over the pool which now makes it possible to swim outside at this time of year. Otherwise the pool would be unusable.
200 Kick w/ board
400 Free Pull
200 more of Free waiting for the group
6 x 50 Free Desc. 1-3, 4-6 @ :10 rest
Main Set: Idea is to get faster on each set of two 100s, even with less rest
2 x 100 Free @ :20 rest (went 1:23s)
2 x 100 Free @ :15 rest (went 1:19s)
2 x 100 Free @ :10 rest (went 1:15s)
200 Free Pull
2 x 100 Free @ :20 rest (went 1:20s)
2 x 100 Free @ :15 rest (went 1:17s)
2 x 100 Free @ :10 rest (went 1:13s)
200 Free Pull
400 Kick w/ board, but must be fast in & out of the flags
12 x 50 Free Pull @ :55
every 3rd one breath the least amount possible - basically I did a 6 stroke breathing pattern on these.
last one I did a :33
6 x 50 IM (yes 12.5 of each str.) @ 1:10
I did 3 x 50 Fly, and 3 x 50 Back
100 EZ and out
4500 LCM in under 90 minutes, then hit to road back to home for 5 hours of fun. At least the roads were clear and no snow problems to deal with.
Finished up the year with:
My Go The Distance 2012 Progress
581.31 miles swum (=1,023,114 yards, =935,535 meters).
Oh, and here is a picture of my Animal Meet trophy award from the meet on Sunday.