Taken from [http://fsuswimclub.org/node/79]

Taking this workout with me, but I am going to try the side swim to get my breathing better.

200 IM
4x 100 Kick with fins on 1'30 Choice
4x 50 Kick without fins on 1'00 primary stroke

4x 125 pull, paddles options, 75 Primary 50 choice. On 3'00

4x 125 swim 75 drill 50 swim on 2'30, 3 primary stroke 1 choice.

3x 100 Primary stroke MAX effort, hold for all 4 best effort on 2'30

100 easy

2x 50 Choice from the blocks.

200 Warm down.

Total: 2500

Tuesday

Taken from [http://fsuswimclub.org/node/71]

Went to Dr. Bill (physical therapy). He massaged my "ropey" inner thigh (sounds like a porn novel beginning but I assure you it isn't) and said it was the worst case he had ever seen. The unevenness was clear, with my right thigh being tighter than the left. Today was the last of my 4 insurance sessions. My next 3 sessions will be out of pocket and charted at 15 minutes instead of the normal 30 minute sessions. That will cut my cost in half, from $140 to $70 a visit. Hopefully I can get some TMH "foundation" funding.

Did pretty good with yesterday's beginner workout. Clicked on a random link at fsuswimclub and am going to try the intermediate.

Intermediate
200 IM

4x 50 Kick on 1'00
4x 50 Pull on 1'00

4x 100 Swim on 2:00 75 drill 25 Swim

3x 150 on 3:00
1: 50 Stroke 100 Free
2: 50 Free 50 Stroke 50 Free
3: 100 Free 50 Stroke

8x 50 Swim on 1'10
Alternate:
odd: 25 underwater/25 swim
even: 25 drill/25 swim

200 Warm down

Total: 2050

Monday

Taken from [http://fsuswimclub.org/node/65]

Spent all day at work looking up Arduino projects. No motivation to work on my filesystem. Stuck on getting motivated to mess with recursive string parsing in C, boring, tedious, and ugly. It's a relatively nice day out, a little cool, but nice. Going to go swim now.


Beginner

200 IM Warm up Reverse
2x 150 on 2'30, with fins 100 kick 50 swim
2x 100 on 3'00, 50 drill 50 build to 90%

3x 75 Primary stroke desc 1-3 to 100% effort on 2'00
100 easy
3x 75 choice desc 1-3 to 100% effort on 2'00
100 easy

4x 50 on 1' alternate as below
25 underwater/25 easy
25 scull/25 pull on lane line

200 Warm down
Total: 1850

Thursday .. Late

Taken from [http://fsuswimclub.org/node/76]

It's my turn to present tomorrow, Friday, for our weekly group meeting so I am up at the school late.

Intermediate
200 IM rev
6x 200 on 4'00 as follows: 1 of each stroke, 1 primary stroke, 1 choice.
50 Kick
25 Scull with buoy
50 Pull
25 Kick with buoy
50 Swim
4x 75 Drill on 1'30 1 each stroke.
4x 100 Desc 1-3 hold 4 on 2'00 GOOD EFFORT.
200 Warm down
Total: 2100

Jammers came in the mail

Taken from [http://fsuswimclub.org/node/52]

Intermediate
Focus: Stamina and stroke today. Sorry no quote didn't find one I liked.
200 Warm up
6x 25 fly on 30'
8x 50 drill 2 of each stroke on 1'
3x 300 Swim on 5'00
100 Stroke (none-free)
100 IM
100 Free
6x 100 Free
2 breath 3 on 2'00
2 breath 5 on 2'00
2 breath 7 on 2'00

200 Warm down
Total: 2400

Post game report:

Swam most of the workout! Did 3 x 200 instead of 3 x 300 and only did 4 x 100 instead of the prescribed 6 x 100. The shorts seemed to help in reducing the drag. It seemed to take less strokes to cover the same distance and my side breathing got really good at the end.

Saturday .. w/ Stacy

Taken from [http://fsuswimclub.org/node/52]

Intermediate
Focus: Stamina and stroke today. Sorry no quote didn't find one I liked.
200 Warm up
6x 25 fly on 30'
8x 50 drill 2 of each stroke on 1'
3x 300 Swim on 5'00
100 Stroke (none-free)
100 IM
100 Free
6x 100 Free
2 breath 3 on 2'00
2 breath 5 on 2'00
2 breath 7 on 2'00

200 Warm down
Total: 2400

Postgame analysis:

Forgot to print the workout, did about 1,000 yards anyway.

Friday ...

Taken from [http://fsuswimclub.org/node/73]

I see there are some fins in today's workout, AWSOME!

Intermediate
200 IM Rev
4x 50 Choice on 1'
3x 100 Kick with fins on 1'30 at pace
25 on your back
25 on your left side
25 on your right side
25 on your front
1. Free
2. Fly
3. Choice
3x 100 Pull on 1'50 paddles optional
8x 50 drill 2 of each stroke on 1'
3x 200 Choice on 3'00
2 with fins on 4:00 1 without.

200 warm down
Total: 2100

Post game summary:

Did the main set only once. I didn't want to push it too hard. I was just getting warmed up when I stopped.

Form was good

Taken from [http://fsuswimclub.org/node/72]

My form felt really good on the below workout. I didn't want to push myself too hard so I stopped when my form started going to shit. Only did 1 of the 6 x 100 Free and 2 of the 75's.

Intermediate
200 IM Warm up reverse

2x {50 kick no splash Free, 50 kick normal } on 1'00
100 Fly Kick by 25 on left side, on right, side on, back on front. on 2'00

2 x { 50 pull with buoy at feet, 50 pull buoy normal } on 1'00
100 Pull 50 with buoy 50 without on 1'50

8x 50 2 of each stroke 2 choice on 1'20
Alternate:
25 under/ 25 sprint back
25 sprint down/ 25 easy back

6x 100 Free
3 on 1'40
3 on 1'30

4x 75
2: 25 under 50 breath every 5
2: 25 scull 50 count strokes, decrease stroke count per 75 for the 50

200 Warm down

Total: 2300

Not today ...

Back was hurting bad today so decided to go home and take a hot bath and skip the pool. I did a lot of walking today all over campus today but that usually doesn't affect my back until the next day. So, let's look at yesterday. I had a crappy workout. I felt like the structure of the workout wasn't very good. I should start with some sort of kick to get my leg going in tomorrows workout.

2400ish

Going to try the 2400 yard workout today. I'm feeling pretty good. Bill, the physical therapist that I am seeing did some magic on my inner thigh and, like magic, there is no pain! Let's see if the relief lasts. He also gave me a simple cross over stretch to do that will hopefully extend the relief.

Workout #42	3400 yards	2400 yards
Warm-up Swim,Kick,Drill 50 of each	3x150 rest :15 between 150's	2x150 rest :20 between 150's
Free Swim	400 2x200: 20 sec. rest 4x100: 15 sec. rest 8x50: 10sec. rest 16x25: 5 sec. rest	rests same as <--- 300 2x150 4x75 6x50 12x25
Choice no Free Pull Kick Swim 15 sec. interval	300 200 6x25 (no board)	200 200 4x25
Swim-down Drills reverse IM	200	100

Post workout:

2400 was too much. Also, I like the fsu swim club workouts better because they start with a kick or pull to get your form started.

Another easy workout

The workout today looks fun, I love fins.

Beginner

200 IM Warm up Reverse
2x 150 on 2'30, with fins 100 kick 50 swim
2x 100 on 3'00, 50 drill 50 build to 90%

3x 75 Primary stroke desc 1-3 to 100% effort on 2'00
100 easy
3x 75 choice desc 1-3 to 100% effort on 2'00
100 easy

4x 50 on 1' alternate as below
25 underwater/25 easy
25 scull/25 pull on lane line

200 Warm down
Total: 1850

Summary:
Completed most of the workout.
Cheated on the 100 easy, only did 50.
Cheated on the 200 warm down, only did 50.
Didn't abide by the times or the effort.

Overall I felt really good after the workout. My technique improved gradually as the workout progressed. The swim cap really helped with the breathing by keeping my head afloat. My man panties should be coming in the mail pretty soon, so we will see how those help also.

Going to Print it this time

Going to try my best to complete today's workout without regard to the times.

Beginners

200 IM reverse
3x 50 kick on 2'00
3x 50 Pull on 1'50

3 sets (alternate stroke by set as fly, back, breast)
4x 50 stroke om 1'
100 IM on 2'
4x 50 Free on 1'
100 Free on 2'

200 warm down

Total: 2200

Follow up:
Could only do 1 of the 3 sets, but I did feel like my form and endurance was over all better after the workout.

back from vacation

Taken from November 30, 2009 http://www.fsuswimclub.org

Doing the workout on Wednesday, January 6, 2009.

First workout after the holidays, probably been a whole month!

Beginners

200 IM reverse
3x 50 kick on 2'00
3x 50 Pull on 1'50

3 sets (alternate stroke by set as fly, back, breast)
4x 50 stroke om 1'
100 IM on 2'
4x 50 Free on 1'
100 Free on 2'

200 warm down

Total: 2200

Follow up:
Totally forgot to print out the workout. I wouldn't have been able to complete it anyway. Christmas holiday's were a little bit too good to me :) I was tired after one 50 kick. It's like someone hit the reset button. At least I know what I am capable of, just have to work my way back up.