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  1. Sarasota Y Sharks Masters 5:30 AM Workout 10/11/2016

    by , October 10th, 2016 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25 sprint kick :45


    1 x 150 2:30
    1 X 200 2:30
    Five rounds--freestyle swim or pull
    200 is strong/150 is recovery

    3 X (4 X 50 1:10
    Choice--descend 1-4
    IM'ers: 1 round each: fly, back, breast

    WARM DOWN: 4 x 50 easy

    4650Y
    Categories
    Swim Workouts
  2. Week 210 - Monday

    by , October 10th, 2016 at 11:08 AM (After a long rest)
    I was a little sore yesterday after practice but was hopeful I would feel better today. I swam fine but did not have much feel for the water. It's likely mental but I feel like every time I miss a couple days my aerobic capacity drops. Tom was out of town today and Eric wrote our workout. Eric is my daughters new coach in the 13-14 age group. Eric is much different personality to Tom but I really like him; you know exactly where you stand and he is a man of few words.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    3x(3x300 on 4:30
    #1 swim
    #2 swim,kick,swim by 100
    #3 kick, swim, kick)
    rd1 and rd3 free and rd2 back
    4x125 Rotator IMs on 1:45 as 50,25,25,25
    10x Partner 50s - you leave when your partner finishes

    warm down
    200 easy

    i was holding 1:05 pace on the free 100s and 1:30 on the kick. The back round I held 1:10 pace. The rotator IMs sucked and I was coming in on 1:35s. The 50s was fun. I was in a lane with one of my training partners who is pretty quick and we were each holding :29s. It was a fun set and made a nice change.

    My elbow bow started bothering me towards the end of the 125s. I meet my doctor later this morning.
    Categories
    Swim Workouts
  3. Fri-Sun Oct. 7-9

    by , October 9th, 2016 at 10:28 PM (The FAF AFAP Digest)


    Friday:


    Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats


    Swim/SCY @ Pitt

    Warm up:


    450 various
    assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    12 rounds:
    1 x 25 AFAP kick @ :45
    1 x 25 AFAP swim @ :45 (same kick and stroke)
    1 x 75 EZ @ 1:30
    -- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end
    R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ
    R5-6 = all EZ
    R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ
    R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ
    R11-12 = all EZ

    -- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did:

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ at end

    Total: 2700



    Saturday:

    Drylands (since such a short session on Friday)

    rehab ex
    russian twists on incline, 25 x 3 x 25
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 5
    med ball slams, 3 x 5
    good mornings, 80 x 3 x 5
    explosive leg extensions, 105 x 3 x 25
    straight arm dips, 90 x 3 x 15
    dragon flags (ouch), 5

    Swim/SCY/Solo: 1500 EZ




    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main set: fave IM set w/fins

    16 x 25 IM order @ 100 pace @ :45
    :45 rest
    12 x 25 IM order @ 100 pace @ :45
    :45 rest
    8 x 25 IM order @ 100 pace @ :45
    :45 rest
    4 x 25 IM order @ 100 pace @ :45
    300 EZ

    Total: 2050



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


    I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.
  4. Week 209 - Sunday

    by , October 9th, 2016 at 05:11 PM (After a long rest)
    It's been quite the week! My wife's 94 year old grandmother lives in Lakeland Florida and we had made plans to go and visit this week. Little did we know that Hurricane Matthew would be threatening Florida all week. After all the planning and expense we made the decision to still go despite the hurricane. We had a great time despite the weather and all the local pools being shut. We took the kids to Harry Potter world at Universal on Thursday which was a lot of fun. In hindsight we probably picked one if the best days to go since there were very few people and as a result the lines were very short. Being inland we avoided most of the affects of Matthew however the drive back to Lakeland from Orlando was pretty hellacious!

    We headed hone yesterday but our flight was delayed 3 hours due to some mechanical issues in Washington dc where our plane was coming from. We got back to Dallas around 10pm and back to our house around 11pm. Since my daughter and I were unable to swim this week I made plans for both of us to swim this morning. I would normally be on deck coaching but made arrangements for another team mate to be in deck while I joined everyone on our race pace sets.

    Warm up
    4x100 free with snorkel

    75s on 1:05 holding :45s(1000 pace)
    200 easy

    50s on :50 holding :29s(500 pace)
    200 easy

    25s breaststroke on :30 trying to hold :17/:18s
    200 easy

    we managed to do 16x75s holding :44/:45. I could have done more and did not fail but was worried about the time(I only had an hour today). We then did 24x50s holding :28/:29s. We then only had about 5 minutes for the 25s so did 10x25s holding :17/:18s. My elbow hurt towards the end of the workout today but suspect that it's more to do with lack of use than anything else. I see the doctor again tomorrow. I did not do too bad considering I had been out most of the week and hope I will have a better feel for the water soon. Next week I am in Edmonton and Calgary on Tuesday through Thursday. Fingers crossed I will find a masters group to swim with.
    Categories
    Swim Workouts
  5. Workout 10/08/16: morning

    by , October 8th, 2016 at 08:25 PM (Maple Syrup with a Side of Chlorine)
    Good swim this morning with the group:

    4 x 100 swim on :20sr [did 5]
    1 x 100 kick on :20sr [used snorkel]
    4 x 50 pull on :20sr
    4 x 50 burst and cruise on 1:15
    --------
    8 x 75 on :20sr - swim/kick/pull [went on 1:20 interval]
    4 x 150 on :20sr - 50 non-free, 100 even pace FR [went on 2:20 interval]
    2 x (Vertical kick x :30, into 50 free at 80%)
    2 x (Wall kick [like Tom explained earlier this week] x :20, into 50 free at 80%)
    --------
    100 loosen and out
    [Masters/Rec/2500 yds/70 min]

    Swam with Matt, Greg, Kevin, and Rebecca.

    Here is a picture that I took in town two days ago...almost at peak fall foliage here in SW Vermont:

    Categories
    Swim Workouts
  6. 10/5/16 , A bit late

    200 w/bouy and snorkel
    2 x 100 choice
    3 x 50 @ 60 descend

    4 x 100 @ 1:35 first 25 sprint
    6 x 100 @ 1:30 strong even pace
    Rest 30
    12 x 50 @ 50
    4 x 100 @ 1:40 first 50 sprint
    6 x 100 @ 1:35 faster pace than before
    Rest 30
    12 x 50 @ 50 faster pace than before

    250 w/d
    4000

    This one was a good one for me. When I started to really hurt and the technique started to get sloppy I was able to reel it back in.

    I spent yesterday getting our shop ready for our visitor, Matthew. Today was spent getting numerous plants and other objects secure. We'll stay right here and be fine unless it increases to a 4. We live less than a 1/2 mile from the ocean and I am really only worried about the storm surge and flooding. Beach life
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/10/2016

    by , October 7th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    4 X 50 1:00
    1 X 100 @ 100% 2:30
    Three rounds--choice

    4 x 100 1:30
    1 X 400 6:00
    3 x 100 1:20
    1 X 300 4:00
    2 x 100 1:15
    1 X 200--negative split
    Pull

    WARM DOWN: 4 X 50 easy

    4900Y
    Categories
    Swim Workouts
  8. Wed Oct 5

    by , October 6th, 2016 at 05:42 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    450 various
    12 x 50, supposed to be 25 stroke + 25 choice, but I mixed in kicking
    50 EZ
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x 25 single arm fly drill @ :45
    8 x 50 @ 200 pace @ 1:05 odds = fly, evens = choice
    -- I did these odds = fast backstroke kick @ 100 pace, evens = EZ
    100 EZ

    6 x 25 breast drills @ :45
    8 x 50 @ 200 pace @ 1:05, odds = breast, evens = choice
    -- too hard an interval for me. I did 12 x 25 breast @ 100 pace trying to hold 17 high @ :45 or so
    100 EZ

    6 x 25 back drill @ :45
    -- I did these backstroke, first time I've done backstroke without fins
    8 x 50 @ 200 pace @ 1:05, odds = back, evens = choice
    -- interval too hard for me
    -- I did them all at 200 pace (imaginary for me), odds = free, evens = flutter kick w/fins
    100 EZ

    10 x 25 no breath free w/fins @ :45 (workout was over early but I added these)
    50 EZ

    Total: 3450


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


    I heard the Rowdy meet was cancelled bc of the hurricane. I feel sorry for anyone that may have tapered for it! I was busy all day today, so I'll have to do a double with weights and Pitt tomorrow.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/07/2016

    by , October 6th, 2016 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 50 1:00
    1 X 300 4:30
    4 X 50 kick 1:10
    Two rounds

    20 X 25 :30 #10 on 1:00
    fast--choice

    10 X 200
    odd: free on 3:00
    even: IM or stroke on 3:30

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  10. Ask a Lead ALTS Instructor

    by , October 6th, 2016 at 10:30 AM (Ask the ALTS Experts)
    Adult Learn-to-Swim questions answered by Lead Certified ALTS Instructor Dave Burgess:

    1) I would love to teach adults to swim as a part-time job, and I want to work independently. What is my first step? How do I find pool space and clients?

    Working independently is a great way to fill some part-time hours with rewarding work. And pool space is sometimes easier to procure than people anticipate. Look to your local high school and college facilities. They often rent lane space for community programs, lessons, and swim clubs. Local YMCA or JCC facilities are options – however they may want be the administrators of the program that is being offered. If you’re looking to be in full control of your offering, then the high school, or college, pool options are attractive. And remember, you might not need a 25-yard pool to get things off the ground. Gyms or fitness centers that have smaller pools could be an option – and not only does this provide an additional offering for the gym, but it could also mean new long-term members for them.

    Advertising for your services can be done via simple flyers at the pool facility, as well as at local gyms, markets, etc. Social media and a website are always good options, but it’s amazing what some simple flyers and word-of-mouth will produce.

    Also look into creating a sole proprietorship registration with your state. It’s cheap, and doing so legitimizes your business and income.

    2) I have two swimmers who want to take lessons together, but they are at very different skill levels. How can I best manage their lesson time?

    A group lesson with two individuals is a great way to maximize your time. However, when you have clients of differing abilities, it can create some challenges. If the clients in question are friends, or know each other well enough, then you can certainly make it work. The challenge is simply that one will be moving faster than the other in regards to skills progression.

    However, you need to do an initial assessment to ensure that they are not too far apart from one another – you don’t want be stretched too thin during sessions as you need to provide equal attention to both individuals. There is a safety issue to consider, too, as you cannot divert your full attention from one swimmer to another if they are doing very different skills.

    To keep things easy for you, and to ensure that each client gets the attention and service they require, in this situation it might be best to run separate sessions. They’ll get a better experience in the long run. Your word-of-mouth marketing will thank you for it!

    3) I have a student who is starting to get frustrated because he can swim, but can’t seem to coordinate the breathing. What are your best tips for learning to side-breathe, and do you recommend a snorkel for a student like this?

    The best steps to address the coordination of breathing while swimming freestyle is to revisit the breathing progression of skills.

    Standing and holding onto the wall/gutter, move through the breathing motions. Then add the single-arm stroke – still standing, holding onto the wall – working on the head movement and breathing to the side. You can then progress to having your client push off the wall, take a couple of strokes, breathe, and stop. Just one breath! Stopping at one breath initially makes the skill more attainable. Then move to two, and so on. And as always, ensure that they are off-gassing, or “blowing bubbles,” so breathing in is easier.

    This is sometimes a difficult skill, as it can require a lot of coordination. While it can be frustrating, it is frequently beneficial to take a step or two back and revisit previous skills to reinforce the confidence. Provide positive reinforcement that your student is doing a great job, and that, in time, this skill will come.

    A snorkel can be used initially to ensure good air exchange (blowing bubbles or off-gassing with the head submerged) and very well might make it easier for the student to feel comfortable exhaling while their face is submerged. Once they are comfortable with this, then they can remove the snorkel and move to the breathing progression.
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/06/2016

    by , October 5th, 2016 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 150--fr/stroke/fr by 50-- 2:30
    4 X 100 kick 2:10
    1 X 100 swim

    1 x 200 free--negative split-- 3:00
    3 x 100 IM 1:45
    3 x 100 free 1:30
    1 X 200 IM 4:00
    Two rounds

    4 X 50 descend 1-4 1:00
    6 X 25 sprint :45 #6 on 1:15
    Two rounds--choice

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  12. Tues Oct 4

    by , October 5th, 2016 at 11:58 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    500 various
    100 scull

    20 x 25 burst SDK to 25m then cruise @ 1:00ish
    250 EZ

    6 rounds fast broken 100s w/fins: (2 breast, 2 free, 2 IM)
    1 x 50 @ 100 pace
    :15 rest
    1 x 50 @ 100 pace
    1 x 200 EZ

    50 EZ

    Total: 3200


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


    The broken 100 set was not as horrendous as anticipated. Maybe the long course training is still paying off. I tried to do a Lochte turn on the last length of the broken 100 free -- really hard. Not sure if it's worth doing when you're already oxygen deprived. Going to do my rehab exercises and stretching at some point today and then head off to Pitt.

    Updated October 5th, 2016 at 03:25 PM by The Fortress

    Categories
    Swim Workouts
  13. Workout 10/04/16: evening

    by , October 4th, 2016 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Back in the water, just not as much as I would like to be. We did visit my daughter a couple of weeks ago in Philly and my son in Cleveland this past weekend. Both fun times with not a lot of planned activities, which led to our kids giving us unique tours of their area.

    Tonight at Masters:
    300 swim/100 kick/200 pull
    4 x 50 even pace on 1:10
    -----
    1 x 100 on 2:00
    4 x 25 on :45 fast
    1 x 200 on 3:30
    4 x 25 on :45 pull
    1 x 300 on 4:30
    4 x 25 on :45 kick
    1 x 400 on 6:30
    4 x 25 on :45 fast
    -----
    200 loosen and out
    [Masters/Rec/2400 yds/60 min]
    ------------------------------------
    Swam with Beth, Greg, Jim, and Matt. Always a treat to have the team atmosphere as we work out together. Hope to get in with everyone again on Saturday.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 10/05/2016

    by , October 4th, 2016 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 100 free--moderate-- 2:00
    1 X 100 stroke or IM 2:00
    1 x 50 fast--choice-- 1:15
    Four rounds

    12 X 100 pull
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  15. Week 209 - Tuesday

    by , October 4th, 2016 at 10:03 AM (After a long rest)
    I slept better last night and woke up ahead of my alarm. Today was drylands so it was an early start.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    20x50 free with snorkel at 1000 pace on :50
    200 easy
    10x50 kick on :50
    200 easy

    despite being very tired after drylands I swam well today. On the dry lands I did vertical leg oblique crunches for the first time today. I also managed to do straight leg Russian twists. I am trying to ensure I mix up my core work. I was able to hold :28/:29s on the 20x50s today and despite not really being comfortable it was not too bad. I see :45 interval in my immediate future in this set.

    we are heading to Florida tonight to spend a few days with my wife's 94 year old grandmother. I hope the weather behaves. Looks like it's going to be wet but fingers crossed Matthew keeps tracking east of Florida.
    Categories
    Swim Workouts
  16. Monday 10/3/16

    Shoulders/arms and abs before work

    With the team tonight
    400 choice
    4 x 150 (middle 50 stroke) r/10

    16 x 50
    --4 kick @ 60
    --4 pull @ 50
    Repeat (round 2 faster)

    2 x 1:00 @ 1:40 (1 EZ, 1 fast)
    2 x 2:00 @ 3:20 strong even pace
    400 @ @ 6:40 build
    2 x 200 @ 3:20 negative split
    2 x 1:00 @ 2:00 sprint (these hurt)
    100 ez

    8 x 50 @ 1:05 stroke
    -ez/sprint
    -sprint/ez
    -build
    -sprint
    200 w/d

    4100

    I felt strong today although my technique started to suffer during the main set. I sat out one of the 50's on the last stroke set with a calf cramp. It has been a long time since I've had cramping issues. The plan is to shake my tail out of bed and do a solo swim before work tomorrow
    Categories
    Uncategorized
  17. Sep 30 to Oct 3

    Sep 30
    SCM
    500 fr with snorkel warmup fr
    6 x 50 on 2:00, as f/s per 25 done in order of fr, br, fl (fins)
    700 flutter kick with fins

    Drylands
    6 x 400 run on 3:00 at target 1:45 2.4k pace (1:37, 1:40, 1:42, 1:44, 1:46, 1:46)
    weights - legs


    Oct 1
    SCM
    700 fr warmup with snorkel
    3 x 50 br on 1:30 (57, 53, 47)
    4 x 10m bursts
    5 x 25fr on 0:30 with fins, breathe once each



    Oct 2
    Drylands
    treadmill
    8 mph 3% incline for 5:00
    5 x 0:30 rest / 0:30 run (8 mph 3%)
    3 x 0:30 rest / 1:00 run (8 mph 3%)
    1 x 0:30 rest / 1:00 run (8.1 mph 3%)
    1 x 0:30 rest / 1:00 run (8.2 mph 3%)
    1 x 0:30 rest / 1:00 run (8.3 mph 3%)

    Pushups, pullups and shoulder exercises



    Oct 3
    SCM
    500 fr with snorkel warmup, then went home to pay bills

    drylands
    treadmill 5:30 8 mph 3.75% incline
    3 sets of light squats on smith machine, used wide (kungfu) stance

    Updated October 4th, 2016 at 12:23 PM by __steve__

    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/04/2016

    by , October 3rd, 2016 at 01:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 50 1:00 :50
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:05
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    4 X 50 strong 1:15
    1 X 100 easy 2:15
    Three rounds--choice

    1 X 400 5:30 5:20
    4 x 100 1:30 1:20
    Two rounds--pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Week 209 - Monday

    by , October 3rd, 2016 at 09:53 AM (After a long rest)
    I had another bad night of sleep waking up several times sneezing; rag weed has been killing me this weekend. My daughter had morning practice at 5:15 this morning and I somehow set my alarm for pm and as result was running a little later than I would have liked. She was also not happy at having to get up this morning but she got over that pretty quickly.

    My anti inflammatory prescription ran out yesterday morning and I was unable to get a refill. I was worried about my elbow this morning but it seemed to hold up pretty well and I swam well today. This was not a typical Tom Monday morning workout and I enjoyed it.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x150 as 100 free, 50 kick on 2:05
    100 easy
    12x75 as 25 back, 50 free on 1:05
    100 easy
    12x50 as 25 streamline kick, 25 free on :50
    100 easy
    12x25 odds underwater, evens no breather free on :40

    warm down
    200 easy

    i held 1:48-1:50 on the 150s(1:01-1:02s on the free and :45/:46s on the kick. On the 75s I was coming in on :49/:50s. On the 50s I was coming in on :35s. I made all except the first one of the underwater / no breather 25s. I iced when I was done with practice today. My daughter and I stopped at chick-fil-a on the way home from practice; she was a lot happier on the drive home than the drive to the pool

    my wifes grandmother lives in Lakeland Florida and we are heading down for a few days to see her. She has been under the weather and at 94 want to spend as much time with her as we can. We plan on doing the theme park thing on Thursday and will go to Harry Potter at universal. The kids are quite excited!
    Categories
    Swim Workouts
  20. Fri-Sun, Sept 30-Oct 2

    by , October 2nd, 2016 at 09:48 PM (The FAF AFAP Digest)


    Friday: Swim/SCY @ Pitt

    Warm up:

    500 various (I was late and only got in 350, horrendous traffic)
    8 x 50 kick, no fins @ 1:05
    -- I used this set as more warm up and did some swim, drills, kick, UWs
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    12 x 25 IM order @ :45
    -- supposed to be build to fast, but I do not do builds. so did them @ 100 pace
    50 EZ

    6 x (50 AFAP kick + 50 EZ) @ 3:00
    -- this was billed as a "perfect set for me"
    -- haha, I actually require much more rest for all out 50s
    I did:
    1 = 50 fast back kick from a push (31) + 50 EZ, 2 = 25 AFAP shooter (12 high) + 25 EZ, 3 = same, 4 = EZ, 5 = 50 fast back kick from a push (32), 6 = 25 AFAP shooter + 75 EZ)

    1 x 100 EZ

    16 x 25 sprint @ 1:15
    -- haha, this is not enuf rest for me either
    -- I did: 4 x 25 fast breast dolphin (14s), 1 x 25 EZ, 4 x 25 fast back kick (14-15s), 1 x 25 EZ, 4 x 25 fast breast dolphin (14s), 2 x 25 EZ
    200 EZ

    Total: 2550



    Saturday: Drylands & Swim

    rehab ex
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    hip thruster, 35 x 3 x 15
    barbell floor wiper, 30 x 3 x 15
    extreme angle squat on stacked steps w/DB, 50 x 4 x 8
    dragon flags, 10 -- omg, the hardest core exercise, I had to rest a bit after each rep
    renegade rows w/15 lb DBs, 3 x 15
    captains chair leg raises, 3 x 125
    good mornings, 80 x 3 x 5
    straight arm dips, 90 x 3 x 20
    bicep curl negatrives w/15 lb DBs, 2 x 10
    knee tuck jumps, 5

    1500 EZ in pool after



    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 30m off the blocks, AFAP to 15 m then cruise back
    -- I decided that even in my 50 breast, I should glide more before taking a dolphin kick. One of them, I was at the 15m line.
    200 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00-3:30
    -- 3 fly, 4 free, 3 breast
    -- not quite ready for fast backstroke yet ...
    100 EZ

    3 x 25 off blocks w/chute
    -- 15 fast SDKs to about 12.5y , cruise back
    50 EZ

    4 x 25 w/chute @ 1:10
    100 EZ

    Total: 2575


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


    I really enjoyed my swim at Bethel Park today. It's such a nice contrast to Sewy with 2/3 of the pool being really deep and digital clocks everywhere. But the best is that the lifeguards let you go off the blocks. So I worked on a lot of short speed today. Back to 100 pace work tomorrow, I think.

    Drylands have become somewhat frustrating to me. My shoulders and elbows are just too fragile to do any heavy upper body work these days. My elbows don't even like the TRX core work that I like to do ... The trials and tribulations of being a geezer jock.

    I wish the Sprint Classic were in 2 weeks. I'm getting a little antsy for a meet ...

    Can anyone tell me how to add a custom block to the right side of my blog?