Just got back in the pool and I'm looking forward to January. I finally joined a Masters program and the coach just made all kinds of corrections to my stroke, 25 yrs of swimming incorrectly will take awhile to fix. Last nights workout

5x200 W/U first 200 swim easy, 2nd 200 6 kick and roll, 3rd 200 catch up drill, 4th 200 synergies (4strokes freestyle 3 strokes backstroke), 5th 200 swim med

5x200 kick first 2 with fins

3x200 Catch up first 200 with fins and paddles, 2nd 200 just fins, 3rd 200 no fins or paddles

50 back stroke

4x225 first 25 easy, 2nd 25 med, 3rd 25 hard, 75 6 kick and roll, 25 easy, 25 med, 25 hard, 20 sec rest repeat

25 minute swim at 1:30 per 100 pace no rest

easy 200 cool down 25 back, 25 free until done.

around 5000 yds

not bad for the 2nd week back in the pool.

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Grandpa Dave
Sponsors/ Main Sponsor WIFE!!!
RUDY PROJECT
http://www.e-rudy.com

Wed 12/24 (4,000 LCM)

Warm-up (200m)
200 free

Transition Set (1,200m)
4 x 100 (1:40, 1:30, 1:40, 1:30)
4 x 100 (1:40, 1:25, 1:40, 1:25)
4 x 100 (1:40, 1:20, 1:40, 1:20)

Main Set (1,800m)
3 x through the following:
2 x 50 on 0:50
1 x100 on 1:30
2 x 50 on 1:00
1 x100 on 1:20
2 x 50 on 1:20
1 x100 on 1:10
(goal of the set was to come in at or below 1:10 on all the 100s.)

Cool Down (800m)
800 easy swim/kick

4,600 scy
My arm muscles felt really tight and my head was bobbing all over the place - which is to say, it looks okay on paper but I'm glad you weren't watching!

600 w/u
4 x 75 kds on 1:15
4 x 50 on :50 (trying to keep my head straight)

3 x
3 x 100 on 1:35 pull (trying to keep my head straight)
25 on :45
200 on 3:00 (2:32, 2:30, 2:29)
300 on 4:15 (3:46, 3:42, 3:44)
25 on :45

5 x 150 on 2:15 pull (trying to keep my head straight)

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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

TC, if the snow's that deep, then cross-country ski to the pool!!

2750y, all EZ and with focus on stroke changes

200 w/u
8x50 one-arm/swim
4x75
4x100 w/ snorkel
4x50 w/ snorkel, one-arm/swim
4x50 k as u/w dolphin/back w/ Zoomers
200 k fast on front w/ snorkel
200 k on back w/ Zoomers
16x25 swim
c/d

Shoulder aches again today. :-(

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**************
Too f@ckin depressed from various injuries to care about having a signature line.

Sponsored by Blue Shield PPO.

Bad ache I am guessing from the frown face? ICE.

xc ski, haha, it'd take all day. I got a swim in though. Now it is naptime then I have packing to do ;-)

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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

1,600

5x50 Easy
5x50 Mixed
5x50 (2x(12.5 Dolphin + 12.5 Free)w/Fins)
5x50 (2x(12.5 Dolphin + 12.5 Free)w/o Fins)
10x50 on 1:00
2x50 Easy

Man when I do flip turns and Dolphin kicking off the wall I go WAY hypoxic. Does it ever get better? Is there anything I can do to help make Flip+Dolphin easier? I was thinking maybe this was a sign I am pushing too hard?

I did just start throwing in dolphin kicking for fun because I love how it feels and speed you get from it is nice as well, though I doubt it has any real use in Tris, hehe. It sure impresses my daughter when I go 3/4 across the pool after a flip turn without breaking the surface.

well it would help if you weren't going 3/4 of the way across the pool... I come up maybe 2-3m past the flags when I dolphin kick off the walls.

Remember to keep breathing *out* as you're turning, kicking.

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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

Yeah, I noticed that I wasn't fully breathing out on some of my turns, so I do think that is something I still need to work on.

Merry Christmas!!!! my fellow fishies :)

Merry Christmas to you too! I am sitting in the airport right now... tomorrow I will be swimming in an outdoor pool. Rest day today.

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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

5200 scy

10 times through (except #3, which was 400 pull):
200
100k (some w/ snorkel, some dolphin 25/on back 75)
100 as L/sw/R/sw

30x25
200 k
10x25

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**************
Too f@ckin depressed from various injuries to care about having a signature line.

Sponsored by Blue Shield PPO.

where do you get to swim on Christmas?!

This is the first rest day I've taken in hmmm well I can't even remember when.

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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

JCC. They don't seem to respect Xmas all that much. :-)

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**************
Too f@ckin depressed from various injuries to care about having a signature line.

Sponsored by Blue Shield PPO.

hey I think I am in your time zone now. Safe and sound... and it is raining???? I'm all confused!!!!!!!!!!

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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

Possible, but you may be one hour off. That area doesn't do daylight savings, so I forget when we are/aren't synched. Rain? It's gorgeous up here.

When is DD v. TC? And there had BETTER be video, plus a pre-event interview (read: smacktalk) on tape!!

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**************
Too f@ckin depressed from various injuries to care about having a signature line.

Sponsored by Blue Shield PPO.

run: 55 min
swim: 4,600 scy

600 w/u
8 x 50 :15 odds drill/build, evens kick/sprint

500 free :20 (6:10)
8 x 50 IM order :15
400 IM :20
8 x 50 free :15
500 free :20 (6:08)
8 x 50 IM order :15
400 free :20 (4:45)
8 x 50 IM order :15

2 x 100 c/d fly/free/back/free

Outdoor pool and there are raindrops falling over us, steam coming off the water...

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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

my god I can't wait to swim in the morning. :/ Only 2x in the pool this week, I'm loosing it!!!2!@

warm (2300)
300sw
6x[3x50 drill ; 100 swim]
--odds free, evens im order
5x100pl on 1:30

main dist(2900)
3x600 on 8:00 (7:00,7:05,7:07)
5x200 1,3,5 mod ; 2+4 hd (2:15's)
100ez

speed (450)
4x50 variables (:28 on the hd) on 1:00
25 ez
100 sprint (:59)
125 cd

total: 5,650 yds

2500. felt horrible. If I miss 2x of swimming I feel like crap. oh well.

Joonya, you da man. Nice swim.

3600 scy

w/u
200
8x50 one-arm/swim

transition
4x75 mod-fast, :15
4 x [100 EZ :05 + 50 L/R :05]
200 K

main
200 :20
200 pull mod :20
200 pull w/ snorkel mod-fast :20
4 x [100 EZ :10 + 4x25 mod-fast :10]
100 K

c/d
16x25 EZ, 100% focus on catch

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**************
Too f@ckin depressed from various injuries to care about having a signature line.

Sponsored by Blue Shield PPO.

run: 50 min
bike: 2:45
swim: 3150 scy

400 w/u
6 x 50 :10 odds kick fly/drill fly + evens drill fly/sprint free
800 stroke/free by 25 (stroke IMO) :30
4 x 50 :20 (35s)
600 :25 (7:15)
4 x 75 :15 fly/free/back
400 (4:48)
150 c/d

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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

1,750

250 Mixed Warm up
250 Kick (Alt std / dolphin)
5x50 Hard off the wall/turns w/Fins
5x100 on 2:00
5x50 on 0:50
250 Warm Down

Sun 12/28 (5,000 scy)

Warm-up (1,100y)
6 x 100 on 1:20
100 kick
100, 75, 50, 25 kick
25, 50, 75 breath control

Main Set (2,400y)

200 on 2:40
2 x 100 on 1:20
4 x 50 on 0:35
200 on 2:20
2 x 100 on 1:10
4 x 50 on 0:35
200 on 2:20
2 x 100 on 1:10
4 x 50 on 0:35

100 easy

200 all out
50 easy
100 all out
50 easy
50 all out

Cool Down (1,500y)
100 easy
400 swim
4 x 50 kick on 1:00
1 x 100 on 1:30
3 x 50 kick on 1:00
2 x 100 on 1:25
2 x 50 kick on 1:00
3 x 100 on 1:20
1 x 50 kick on 1:00

Down in Kiwi land we have a boxing day swim to Rangitoto Island its approx 5k accross but depends on the conditons with the tide and conditions last year the first swimers did the siwm in 1hr40 because of the conditions, this year we new the tide was at slack water and when we came down the the start the water was more like a swiming pool happy days with the sun coming out accross the island looked like a great day swam the 5k in 1:15 including some regroup stops with the secound and 3rd group coming in 7 and 15 minutes later I think every one had got accross under last years time. After the swim its time for an optional run with different distances I toke a wrong turn and ended up doing a 2hr run with 30 minutes at race pace to get back to catch the boat back great day out. Sorry to rub it in for those in the snow beats the polar bear swims I guess.

Chris A, awesome swim. What were your all out 100 and 50 times?

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**************
Too f@ckin depressed from various injuries to care about having a signature line.

Sponsored by Blue Shield PPO.