Tuesday, April 24, 2012

A new sheriff in town?

Coach Bill wore a little Sheriff's badge today on deck. I don't know exactly what the badge said but it was gold and shiny and made us extremely fearful of coach Bill. As if we weren't already petrified of him! He even taunted us with a little game called "what is extension"? After three people gave what I thought were legitimate answers, he gave partial credit and kicked us all out of the pool and told us to come back when we could describe extension with 100% accuracy. Ok, while that might be a stretch, some of us probably wanted to be kicked out before the main set as it was tough. A tough workout from a tough coach. We love you coach Bill!

300 warmup
6 x 75 drill/swim on :15r
200 kick
9 x 50 work on EXTENSION on :50
4 x 300 on 4:30 going:
FAST 150, stop at wall, get time
150 cruise
800 swim
2 x 4x25 (underwater,choice, stroke, choice)
2 x 50 kick

The prodigal son has returned after three weeks of adventure and fun! Welcome back BB.

Friday, April 20, 2012

Would you like some cheese with your whine?

Yes, please. Today was a Doan's Pills day in the lane - present company included. If you don't know what Doan's pills are, you are probably too young and likely rely on that chic newfangled drug Advil for your occassional soreness. You are also likely not part of the group this morning complaining about aches and pains and tiredness like most of us were. I used to laugh at the commercial with all those old people and their sore backs. We laugh no more. In full disclosure I have never used Doan's pills but I just might give them a try.

12 x 50
1-3 drill on :60
4-6 kick on :60
7-9 descend on :60
10-12 descend drill on :60
75 50 fly/25 back on 1:15
75 50 back/25 br on 1:15
75 50 br/25 free on 1:15
75 50 free/choice on 1:15
4 x 100 on 1:35 swim/build
Three time thru:
200 cruise on 3:10
50 fly
3 x 100 on 1:20
2 x 25 ez on :30
Four times thru:
75 fast on 60
50 cruise on 1:05 head up for 3 strokes

Have a great weekend everyone!

Wednesday, April 18, 2012

D-Day return

It was my first distance day in awhile - probably two months, but I am glad I did it. I have been slacking on this blog (for very good reasons!) but today's workout is worth posting. As H said when asked what we came in on for our fast 500: "pain". Well put.

200 warmup
Twice thru:
100 s/d/k/s on :20r
2 x 50 breast on :60
100 s/d/k/s on :20
2 x 50 free on :45
2 x 50 back on :55
10 x 50 free
1-3 on :55
4-6 on :45
7-9 on :40
10 easy
500 steady pace on 7:30
500 pull on 7:20
500 fast on 7:05
5 x 100 50s/50f on 1:50
500 (300 because of time) fastest of the day

Thanks to E2 for sharing this awesome pic. I love it!