Have a great swim this weekend Koren (and it was fun hanging out and lounging in the pool last weekend)! I am, unfortunately, not doing any stand alone swims this summer but am doing the 1500m swim leg of a triathalon team Aug 7 in Ashville. Thanks for the workout posts Franny. I wish I had some to contribute but I have been only swimming sporatically with pretty boring swims. The last two weeks I have done a 500 warm up, 8 x 100s then whatever drills/kick to fill up to a mile. I tried the 100s on different intervals and liked it which got me on the kick I just posted. It's going to be a pretty untrained swim!

I don't know how to use blogs, so lets see if this posts! :) I signed up for a one mile open water swim on July 24 at Jordan Lake. I am also doing the swimming leg of a relay triathlon team in September. We will see how it goes! Going to use the workout suggestions to get in shape.

Meet Season is Upon Us!

Hi Ladies,

Meet season is sneaking up on us. I was talking to Koren yesterday and she said that the Eastern Component of our "National Team" here is deciding on what race to do, post it when you do!

Teresa and I have decided to do the following races:

Bare Bones 1 Miler at the end of June
Bare Bones 2 Miler at the end of July
Boulder Reservoir 2.4 Miler beginning of September.

And in between Teresa will show her striding off at the Boulder Stroke and Strides on Thursday's, I will be there with cowbells after the swim as she rocks the swim and scares swimmers attempting to do that thing called running.

Franny

How are things going?

Hey Ladies, I was doing backstroke this morning and was thinking about how you were doing and how your swimming is going?

Franny

Great Test Set for the Season

Hi Ladies, Give this goal set a try. You can incorporate it once a week or every other.

2 x 100 (@ 2:15 enjoy)
2 x 100 (@ 2:00)
2 x 100 (@ 1:55)
2 x 100 (@ 1:50)
and so forth
do this until you can't hold the interval.

The reason this is a great test set is that as the season goes on, you can:

1. see how much faster you can hold
2. see if you can start on a faster interval and how fast you can get starting with less rest
3. see if you can hold faster 100's quality (maintaining a Distance Per Stroke goal (DPS)

Have fun! Share your accomplishments and your goal. Today we ended on 1:35 because, well, 14 x 100's seemed like enough as a starting point!

Go the Distance. Go a Mile!

Workout of the day

400 choice
3 x ( 2 x 25, 100, 2 x 25, 100)

1st round of 25's: shark fin
2nd round of 25's: 3L/3R/3Together
25's on 30
100's easy on 1:45 or 2 minutes

4 x 4 x 25's

Each round is IM order all drill
2L/2R
Switching L Drill
fast hands breast
3/4 catch up.

on 30

Have fun!

2000 yard workout: Choose your Own Adventure

Here is a great workout, with two variations, that we did today.

4 x 200


Choose your Own Adventure:

50 Free, 50 Breast (switch to other non-free if desired), 50 almost catch up, 50 build

4 x (4 x 50 and a 100 Free)

4 x 50 on 55: Free/Back
4 x 100 on 15 seconds rest

OR

400 (30 seconds rest)
300 (20 seconds rest)
200 (10 seconds rest)
100

What have you girls been doing?!

Motivation to Go the Distance in Your Workout?!

So, Saturday Teresa and I were at the pool and both not super motivated to get our workout in. When this happens, Teresa and I usually will agree to get in a 1000 or 1500 depending where in the season we are. The beginning, no doubt, is a 1000.

To humor you some more, we got to 600 and found ourselves struggling.

Solution:

A mixed 400. This gets you a good chunk of distance, swimming, and drilling in, goes by fast and is actually fun. Sometimes even motivating you to go past the 1000. (though not yesterday :)

What can be in your mixed 400. anything!

Ours was as follows:

1st length: scull
2nd length: 2 up/2 down breast (2 down your choice, pull, kick, or underwater pull downs)
3rd length: a drill (free or non-free)
4th length: whole stroke (related to the stroke you just drilled)

Enjoy!

Ugh...

Yesterday was my second venture into the pool. Both pathetic workouts that I won't even bother posting but I have been chlorinated and plan to do so again. Pretty bad when I am barely outpacing the college girl in a ponytail! It seems like ECU is warming their pool for water aerobics and not lap swimming. Nice getting in, but also enticing to cruising. The one miler in June might be ugly!

Franny- what drills should I be doing?

Sore Shoulders and Lead Legs

Back in the water! So Teresa has been great and has been in the water for almost three weeks now and I joined her yesterday for the first time. ouch. my legs felt like they were hanging down straight to the bottom of the pool! a few more weeks of diligence and life in the water shall feel good again!

I hope you girls enjoyed some green beer yesterday...we did pomegranate margarita's last night, not so irish, but quite tasty!

how's pool life for you ladies?

Open Water Swim Season is Upon Us!

Hi Ladies, Open water swim season is upon us and since we can't all take up a lane and swim together, I thought we could do it through blogging. Teresa and I are going to have a little more constructive practice this year and so I thought if we are developing some practices, we could post them, so that not everyday does everyone have to make their own practice, and have it be based on how they feel! You know those days where you feel sluggish and all of a sudden you are trying to convince yourself to make it to a 1000 yards!

So, voila, here is a forum for the four of us to post workouts, and then you can just print them off before you head to the pool! Also we can post what swims we are doing.

Take your marks! Go!