Thursday, February 28, 2008

CAN you kick it?

Today Tim announced that we have three guys over 300,000 yards for February, and one of those guys spent nine hours in the water yesterday. Time is one thing, and mental ability to be submerged for nine hours a day, but I think if I had the time I could do that. Sure. Easy. What I want to know is, who's got the kind of money to purchase that many cans? That's really what's holding me back. Yah. I mean, 25,000 yards a day for quite a few days in a row is easy. I just...don't have the can money. You know?

*warm up: 30 minute straight swim (that's right!)

*3 x 100's free on tight interval; 1 x 100 sprint
Repeat with IM as sprint

*3 x 50's free on tight interval; 1 x 50 sprint
Repeat

Wednesday, February 27, 2008

Two for One

Today we had two coaches - Tim and little McKay (hope I spelled that right, Tim). And if there is anything cuter than a son following his dad during a winter early morning swim workout coaching session (complete with mini parka, mittens and skull cap), then I don't know of it. Just adorable.

*warm up: 800 straight free with every fourth length backstroke

add fins for:

*100 kick (7 strokes then switch dry shoulders); 200 swim (4 and 8 length hold peak of stroke for 3 sec); 100 strong
Repeat 4 times (1st and 3rd back; 2nd and 4th free)

*4 x 200's free: first one with last 25 back, then increasing back on back end by 25

*4 x 100's free

Wednesday, February 20, 2008

I was under the impression

...there would be no sprints in February. I was wrong.

Today's workout:

*warm-up by number of lengths, freestyle: 10, 9, 8, 7, 6, 5, 4, 3, 2

*25 fast, 25 easy, 50 fast, 50 easy, 75 fast, 75 easy
*100 fast, 100 easy, repeated 4 times

*4 x 25's streamline, 2 x 50's with first five strokes fast, 100 fast
repeat 3 timems

Wednesday, February 13, 2008

Working out more room for The Love


As Valentine's Day approaches it's nice to get all that negative juice out of the bod and into the pool gutters. Sure Valentine's Day is a Hallmark cheeseball holiday, but I still expect to receive and give out grand portions of love and cookies on that day, and a bit of jewelry on my pillow is very nice too. Still, if that sparkley gem does not arrive, I'll fall into bed with happy muscles thanks to workouts like these:

*warm up: 7 x 100's free

*3 x 200's free on tight interval followed by 8 x 25's kick to 3rd line then stroke
Repeat

*2 x 300's free on tight interval followed by 4 x 25's in IM order
Repeat

*Eat warm muffin from Borrone and be happy

Tuesday, February 12, 2008

Phew!

Long day and it's only 7:32 AM. Such is February.

*warm up: 200 free, 100 back, 200 free, 100 breast, 200 free, 100 IM

add fins for:

*300 IM, 2 x 150's free
*200 IM, 3 x 150's free
*100 IM, 1 x 150 free

keep fins on for:

*450 straight done in pattern:
25 underwater, 25 back, 25 free...repeat and build free up to 100
Repeat Twice

Thursday, February 7, 2008

Pyramid (swims and schemes)

Just after a nice detoxifying pyramid (sort of) swim this morning I was contacted by one of my best friends regarding what looks like a very cool Acai Berry Juice that is supposedly a detoxifying agent, looks gorgeous, and is a nice alternative to wine for us athletes (comes in a wine bottle looking thang). Pyramid scheme? Perhaps. Have any of you tried this? I am tempted enough to drink it, that's for sure. I'll let you know if I'm soon detoxified. If I start really drinking the Kool Aid (juice in this case), maybe I'll offer it for the low low price of something attractive to the team.

Work Out:

*freestyle: 4 x 125's; 3 x 100's; 2 x 75's

add pull gear for:
*1 x 100 free fast, 400 free steady, 2 x 75's easy with middle length backstroke
*2 x 100's free fast, 300 free steady, 2 x 75's easy with middle length backstroke
*3 x 100's free fast, 200 free steady, 2 x 75's easy with middle length backstroke

600 straight (with or without pull gear): alternating 100 on, 100 off

Wednesday, February 6, 2008

Hooray for Coffee

Another pleasant long-yardage (3500) morning was had today, followed by a very pleasurable and Menlo Masters-heavy trip to Borrone to combine swimming, business (I was meeting a fellow swimmer there under the guise of a business meeting) and my favorite...coffee (and eggs). SOTY Sue even showed up - star sighting. Fun times.

*warm up: 4 x 200's: 1, free with last length back; 2, last 2 lengths back...until you have a 100 back at the end of #4

add fins for:
*200 free
*200 free, 150 back kick
*200 free, 150 back kick, 100 free
*200 free, 150 back kick, 100 free, 50 back stroke

keep fins on for:
*25 back kick, 50 free, 75 backstroke, 100 free, 125 back kick, 150 free, 175 backstroke, 200 free

keep fins on STILL for:
*5 x 100's: first 100 all free, gradually getting to 100 all back on 5th

Tuesday, February 5, 2008

Hooray for February

Long free...wheeee!

*warm up: 2 x 500's free

*200, 400, 600, 400, 200 free
first quarter of each swim lazy; middle moderate; last quarter strong

*all distances free with last length back:
200, 175, 150, 125, 100

record yards for cans!