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  1. July 9, 2014

    by , July 9th, 2014 at 02:17 PM (Grandma Got Run Over By A Swim Team)
    Hard workout today - worked more parts of it than it seems like I have been able to lately.

    1300 w/up which included 300 of drills
    10 x 200 descending intervals, adding and taking away toys as needed
    (zoomers only on last one)
    100 easy
    3 x 300 "breast" - increasing amount of breast in each 300
    100 easy

    Have been at the new job for 2-1/2 weeks now. The drive is no big deal, as long as I don't get mesmerized on the road - sure beats bumper to bumper traffic! Have to get out of the pool promptly at 7, in order to be ready to drive at 7:30, but I've taken to working nearly the entire workout. Water is amazingly cold (77) and inspires me to go fast, just to make it through the warm up. It's great after that initial shock wears off.
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  2. Week 93 - Wednesday

    by , July 9th, 2014 at 10:48 AM (After a long rest)
    I went to bed early last night because I was really tired. I woke this morning still feeling physically tired. When I got to the pool Tom said we would be doing a long recovery type workout, which sounded good. Despite the word recovery I was whooped today. In particular my arms seemed heavy and sore today.

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

    Main set
    6x500 on 7:30 swum as 2 perfect stroke, 1 kick, 2 build, 1 perfect stroke

    Warm down
    12x50 finger tip drill on 1min

    Total 4300LCM

    Nothing really to comment on today other than it felt like a really long workout. I am heading back tonight for dryland and an easy swim. Fingers crossed I will start to feel better soon.
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    Swim Workouts
  3. 7|9|14 SCM

    Rode bike to pool
    Click image for larger version. 

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    600 WU as:
    22 x 25 fr on 0:30

    4 x 50 fr on 2:00

    5 x 50 fr on 3:00 as 25 AFAP / 25 easy

    5 x 25 fr on 1:00 as 12.5 burst and AFAP 3-4 strokes / easy glide free to wall

    4 x 25 flutter kick with board on 2:00 AFAP
    • if I'm not mistaken - the first one was like solid sub-17 (could be mistaken though), the rest got slower to 0:22 on the last.


    1 x 25 dolphin kick on back, hands at thighs
    • front thighs suffered a crampin-burn




    Rode to beach for a quick ocean swim out and back - not much. Did breaststroke most of the way back.

    Updated July 9th, 2014 at 10:00 AM by __steve__

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  4. A great distance workout today, key word descend!

    by , July 9th, 2014 at 07:27 AM (Mixing it up this year)
    This was a great distance workout today and I am able to hit times I haven't hit for a long time.

    500 free
    500 free kick w/zoomers

    2 times thru w/paddles & bouy
    2x200@3:30 free went R1-3:13, 3:07, R2-3:06, 3:02
    4x100@1:45 free went R1-1:34, 1:34, 1:32, 1:32, R2-1:31, 1:30, 1:29, 1:28
    4x50@1:00 free EZ
    1 minute rest

    300 free EZ w/snorkle
    200 free kick EZ w/zoomers

    Total 3500 meters
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    Swim Workouts
  5. 7|9|14 Spanish Blog

    7|6|14

    Took a long 2 hour walk (with some running) at night.

    The pool here is under construction but there is a another SCM backup located about 3 miles away from hotel. I rented a cheap mountain bicyle to get me to and from places which has been quite handy, but my butt is not used to being in saddle and is starting to become painful. Also had to tune the bike myself as it was not in working order.

    7|7|14

    Rode bike to gym at 5:30 am and worked out. Then rode bike to pool. The water temp in low 70's as the night temps are just now starting to climb. Didn't do much worth logging about because I'm still acclimating down from the high 80 water temps I've been used to.

    Ate lunch then rode bike to the beach with goggles and board shorts. Just did 3 minute bouts of sea swimming of mostly fly, back, and floating at 3 different areas. Also traveled on bike along beach and bike path. Sea temps very cold for me at 70.0 ͦF ! (http://www.seatemperature.org/europe/spain/rota.htm) About 20 miles total worth of cycling for the day.

    7|8|14

    Still jet lagged so I took it easy and spent afternoon at beach. Went for swim in rough water area for 10 minutes. Used fins and did mostly dolphin and flutter kicking on back. Found an area without waves and did a 12 minute out, and 14 minute back swim (with short fins). Also did two 1 minute sessions of fly within swim. About 10 miles worth of cycling.

    Managed to get 9 hours of sleep last night so I'm finally rested and on my new schedule.
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