5x100 warm up
2x300 on 15 seconds rest
3x200 on 10 seconds rest
200 cool down (okay never really warmed up but at least I did something :0)

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__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

5.6 mi run with 3.5 miles in 24 min

2300 yd swim
600 w/u
2 x 150 kds
4 x 50 on 1:00
4 x 100 on 1:30
6 x 100 on 1:25
200 c/d

THESIS DEFENSE TIME

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

12/5:

1000 warmup

7x(150 on 2:15, 2x75 on 1:00): hard 75s between :50 and :52, 150s "recovery" around 1:53-55.

3200scy

(this was a very hard workout. I'm told there was a lot of carnage in the other lanes. There were about thirteen of us, but I was leading the lane nearest the clocks so I never looked around to see who was doing what)

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"Go yell at an M&M"

Hey TC - good luck on the thesis defense, or perhaps, no luck, just wishing you good focus.

OK, so here is the next workout in my comeback. Done only about 16 hours after the previous workout (over 6K in 18 hours for me is pretty damn nice right now) - playin with some highspeed 25s to get the stroke back:

WARMUP/WORKOUT
1 X 600 50 SWIM/50 1-ARM/50 PULL
6 X 50 KICK (no fins) ON 1:00
6 X 50 PULL (no buoy) ON :50
6 X 50 SWIM (no pride) ON :45
REST 1:00
16 X 25 FAST AS I COULD HOLD ON :40
WARMDOWN
1 X 200 25 EASY SWIM / FLIP-TURN / 25 EASY KICK ON BACK
Total: 2,100 yards

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I actually thought this thread was about ice fishing.... so I will just proceed as planned.

We have a cottage at Long Point Ontario on the north shore of Lake Erie. The inner bay (on the north side of the sand spit that is Long Point), features fantastic ice fishing, or it will in a couple of months once it freezes over.

There, that's all I have to say on this topic. Carry on :)

Moving from 4-5 workouts every 2 weeks to 7 workouts. (when I say 40% increase it sounds better)

400 swim
300 pull
200 kick
100 swim warmup
20x25 some weird combos
8x 75@ 1:00 + 50@1:00 (ave: :50-:51 & :32)
4x 175 (125kick 50swim)

3200 scm

Super cold this AM (for So.Cal!) - grass frosted over, etc. everyone hurried to jump into the 84 deg pool!

8x50 mixed w/u
20x25 IM order @:10RI
100 kick
10x50@:45 :30 - :33
5x100@1:30 1:03 - :09
200 cool

2200 sc yardages

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Curious to see how fast you get by the end of your 3 week block.

4000 yards today:
WU: 400 swim, 200 kwf
Main: 4x300 pull @4:30 dsc (3:56,3:55,3:54,3:52)
4x{ 4x25 fly, 4x25 bk, 4x25 br, 4x25 fr, 100 fr @:5 ir}
(bailed on IM for all but the first)
CD: 200 kick

2300m. Really improving now. Very gratifying.


Today's focus is body positioning. Concentrate on pushing down with your chest and chin. (not dropping your chin)

1 x 100 80% effort
2 x 50 (25 cross your legs, think body positioning,engage your core and keep your hips up. your legs will drop.. 25 regular swim with over kicking on the way back)
1 x 100

Repeat twice (600)

2 x 50 with pull buoy Fast
2 x 50 (25 easy 25 fast)
1 x 25 easy

Repeat 4 times (500)

1 x 100 80% effort
2 x 50 (25 cross your legs, think body positioning, 25 regular swim with over kicking on the way back)
1 x 100

Repeat twice (600)

4 x 25 building speed

1 x 100 all out fast either from blocks or push from wall.

We have a little bit of snow coming down so the city decided to cancel school for the day. Canceled school means the city pools are closed. Grrr....

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speedySTATES

You and me both! The last time I did one of these, I was 24, and managed a 5:15 for my 500. At this stage, I would like to be able to go 5:15 for a 400 and hold under 1:24 for my 1,000. I am starting to have indications that low 1:20s for the 1,000 is feasible - somewhere in the 13:00 range would be really nice.

I don't see your name on the entry list for the Dark Star?!?!? http://www.findingfreestyle.com/?q=darkstar2011

From the results of your descend 300s, it looks like you may kick my ass

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Just signed up. Thanks for the reminder. Any rule against doing it in a wetsuit? ;)
I'll have to do a little practicing to figure out the right pacing for a 1000. A minor
downside to getting faster; I have to do some guesswork for pacing right now.
Not that I'm complaining...

No awards for the oldsters?

Overall:

• 1st Place - First Endurance Optygen - 60 count
• 2nd Place - Finding Freestyle t-Shirt
• 3rd Place - Flying Gull Aquatic Club t-shirt

Age Group/Gender:

• M Under 40
  
  • 1st Place - T-Shirt
  • 2nd Place - T-shirt
  • 3rd Place - Swim Cap
• W Under 40
  
  • 1st Place - T-shirt
  • 2nd Place - T-shirt
  • 3rd Place - Swim Cap
• M 41-50 -
• W 41-50
• M 51+
• W 51+

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"Go yell at an M&M"

Lots of toys today. Good set.

Warmup: 800 as 4 x (100 fr/50 k/50 IM)

Main:
50 sw, 50 k, 100 sw, 100 k, 150 sw, 150 k, 200 sw, 200 k; swims on 1:30/100, kicks on 1:50/100

repeat with fins; swims on 1:20/100, kicks on 1:40/100

25, 50, 75, 100, 125, 150, 175, 200 pull on 0:20/25; strong one way smooth the other
200, 175, 150, 125, 100, 75, 50, 25; free one way no free the other on 0:25/25

4600 scy

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__________________________

Oh yeah!

Speaking of which, I ran into an old triathlon buddy at the pool on Saturday. He had the following items:

• pull buoy
• kickboard
• fins
• paddles
• snorkel (one of those middle-of-the-face-so-you-don't-have-to-turn-your-head things), and...
• some belt thing with a cylinder on the back that had something inside that clicked when you rotated to tell you that you rotated enough

I saw him use at least four at once a couple of times. I was thinking "just swim harder..."

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"Go yell at an M&M"

I'll just have to submit my 1000 metre time

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

No Swimp3? Rookie...

No awards for the oldsters?//

Hey Ken, how about you, me and Halfspeed for the 50+ team? I'm sure steve would be up for it, and not sure if there would be any other guys over 50 to knock us off. I do know guys, but they don't know this place yet, so could be our window for a cherry pick..(-; A voice in my head is saying i hope you say no, really not looking forward to a 1000tt solo in a workout. But the other voice(the one that actually made me write this), says put it out there, and i will have to do it.

I think the toys have their value, although I agree that it is easier to pull or kick w/fins than swim. But I don't question my coach :)

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__________________________

Oh yeah!

Thankfully, I don't believe there is a 50+ team competition, only overall team competition.

(that was close)

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"Go yell at an M&M"

Oh - there will be awards, I just have to figure out the swag for you fellers. And of course, all entrants get the First Endurance booty, so that is cool.

Hope you enter!
r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

You two gents and a third would do well in the overall team comp anyhow. The 3 guys on my team are:
1: 6 months out of shape,
2: 60 lbs over college swim weight, or
3: neurologically challenged (and 20 lbs over college weight)

I put you all on the podium!

How close can you get to a 12:00 1,000? (without a pull buoy that is)

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

We'll work out a conversion factor. Unless you don't need it to win the overall?!?

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I saw him use at least four at once a couple of times. I was thinking "just swim harder..." //

The pool where dan and i swim in palmdale has this woman we call, "Implement lady".. She has this giant rucksak full of every toy imaginable. She is really a good swimmer too, but in all our years there, we have never seen her swim one lap without one of the implements. And we only have a two hour window to swim, and she is there at the opening, and almost always gets kicked out. We love to make up all kinds of wild stories about her, probably just a mom of 4 kids, and it is the only time of day she gets out.

I'm guilty of paddles, buoy, and kickboard, but that is the same stuff i used in 1970, and nothing has changed to make any of them any faster than they were. Colors have gotten brighter i guess.

I put you all on the podium!

How close can you get to a 12:00 1,000? (without a pull buoy that is) //

I would guess that as a team we could be under 36 minutes. I counting my teamates to go under 12 just the right amount that i go over. Hard to say for me, if i get in really great shape, taper a bit, and get sufficiently motivated, perhaps close to 12. This summer i did a 1000 in a meet as a warm up, descending from 1;16 pace to a 1;10 on the last 100 for a 12;18. That would be a good spot for me to shoot for in a workout i guess, but like i always say, talk is cheap, put up the numbers..