VNSO Swim Workout - Dimitriy Coached

It was on the cool side last night but as I write this at 7:00 AM this morning the temperature is warmer now than it was a 7:00 PM last night. Santa Ana winds out from the north I guess .

Held a pretty good pace on the 400's; averaging 1:21 to 1:23 per hundred, since anything over a 100 yards for me distance.

Warm up: 200
6 x 100 drill/swim by 25s
8 x 50's descending 1-4 than 5-8 on the 55
Easy 50

Main Set:
1 x 400 @ 4:30
2 x 100s @ 2:00
1 x 400 @ 4:30
2 x 100s @ 2:00
1 x 400 @ 4:30
1 x 100 warm down

Bonnie and Clay will be coaching at VNSO tonight

From the email: "... SCAQ founders Bonnie Adair and Clay Evans will both be coaching the VNSO workouts tomorrow night and conducting a stroke technique workout. This is short notice, but it will be an intensive session of stroke work and how to get started swimming. This is perfect for those of you in the San Fernando Valley area and can't make the mid week workouts and clinics. This is open to all swimmers that are not on SCAQ! ..."

Here is an article about SCAQ in Competitor Magazine: [Link]

Mark goes hydro with my monofin

I endorse the Finis Monofin.

I am not getting any payment to endorse this fin and and I spent about $140 to own it. However, if Finis wants to hook me up with real cool toys... (Pssst, call me.)

This toy is a blast. The speed you can create is so massive that the walls become a threat and you have to consciously slow down to avoid an injury. Here is an image of Mark going crazy with my fin. He is about 12 feet deep at the VNSO pool and moving fast; (Of course Adobe Photoshop helped), but he is really moving fast despite the Photoshop "radial blur" image filter.

Besides having fun, the fin stretches out your ankles nicely and also helps you develop a correct and defined dolphin kick