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	<title>JourneyManTom: Weblog &#187; Swimming</title>
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	<link>http://journeymantom.wordpress.com</link>
	<description>How did Jesus walk on water? Swimming in it is hard enough!</description>
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		<title>JourneyManTom: Weblog &#187; Swimming</title>
		<link>http://journeymantom.wordpress.com</link>
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		<item>
		<title>Quick Survey!</title>
		<link>http://journeymantom.wordpress.com/2008/12/05/quick-survey/</link>
		<comments>http://journeymantom.wordpress.com/2008/12/05/quick-survey/#comments</comments>
		<pubDate>Fri, 05 Dec 2008 14:47:57 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=185</guid>
		<description><![CDATA[       <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=185&subd=journeymantom&ref=&feed=1" />]]></description>
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		<title>Dec. 5, 2008, Swim Workout</title>
		<link>http://journeymantom.wordpress.com/2008/12/05/swim-workout-dec-5-2008/</link>
		<comments>http://journeymantom.wordpress.com/2008/12/05/swim-workout-dec-5-2008/#comments</comments>
		<pubDate>Fri, 05 Dec 2008 14:40:39 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[Add new tag]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Freedom Hall]]></category>
		<category><![CDATA[Johnson City]]></category>
		<category><![CDATA[over 50]]></category>
		<category><![CDATA[Swim Workouts]]></category>
		<category><![CDATA[usa swimming]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=183</guid>
		<description><![CDATA[4 x 50 moderate speed warmup
12 x 50 on 1:45 fast (avg. time was :43)
500m (10 min)
5 x 100m on 3:00 (avg. time was 1:45)
12 x 25 sprints on :45 (avg. time was :22)
100 cooldown
Time: 60 min; Distance: 2100m
       <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=183&subd=journeymantom&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<item>
		<title>Swim Workout: Nov. 26, 2008</title>
		<link>http://journeymantom.wordpress.com/2008/11/26/swim-workout-nov-26-2008/</link>
		<comments>http://journeymantom.wordpress.com/2008/11/26/swim-workout-nov-26-2008/#comments</comments>
		<pubDate>Wed, 26 Nov 2008 17:56:21 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[masters]]></category>
		<category><![CDATA[over 50]]></category>
		<category><![CDATA[swim workout]]></category>
		<category><![CDATA[ussa swimming]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=179</guid>
		<description><![CDATA[200 warm up
5 x 200m build on 4:30
5 x 100m build on 2:30
5 x 75m build on 1:45
5 x 50 build on 1:15
125m cool down
Total: 2,450m; Time: 60 min.
       <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=179&subd=journeymantom&ref=&feed=1" />]]></description>
		<wfw:commentRss>http://journeymantom.wordpress.com/2008/11/26/swim-workout-nov-26-2008/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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		<title>Nov. 24 Swim Workout</title>
		<link>http://journeymantom.wordpress.com/2008/11/24/nov-24-swim-workout/</link>
		<comments>http://journeymantom.wordpress.com/2008/11/24/nov-24-swim-workout/#comments</comments>
		<pubDate>Tue, 25 Nov 2008 02:50:42 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[Freedom Hall]]></category>
		<category><![CDATA[masters]]></category>
		<category><![CDATA[over 50]]></category>
		<category><![CDATA[swim workout]]></category>
		<category><![CDATA[USSA]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=177</guid>
		<description><![CDATA[200 warmup
8 x 50 kicking
400 technique drills
500 pull buoy technique and stroke count
300m swim
3 x 50 kick
100 cool down
Total: 1900m; time: 60 min.
       <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=177&subd=journeymantom&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>Nov. 21 Swim Workout</title>
		<link>http://journeymantom.wordpress.com/2008/11/21/nov-21-swim-workout/</link>
		<comments>http://journeymantom.wordpress.com/2008/11/21/nov-21-swim-workout/#comments</comments>
		<pubDate>Fri, 21 Nov 2008 13:54:13 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[Freedom Hall]]></category>
		<category><![CDATA[masters]]></category>
		<category><![CDATA[over 50]]></category>
		<category><![CDATA[swim workout]]></category>
		<category><![CDATA[ussa swimming]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=166</guid>
		<description><![CDATA[This is a good strengthening and anaerobic workout to increase your VO2 uptake. It was a good heart day for me.
4 x 50m warm up
2 sets of the following
4 x 25 m on 30 sec, pull buoy every other one
4 x 50 m on 1:15, pull buoy every other one
4 x 100 m on 2:30, [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=166&subd=journeymantom&ref=&feed=1" />]]></description>
		<wfw:commentRss>http://journeymantom.wordpress.com/2008/11/21/nov-21-swim-workout/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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		<title>Nov. 19 Swim Workout</title>
		<link>http://journeymantom.wordpress.com/2008/11/21/nov-19-swim-workout/</link>
		<comments>http://journeymantom.wordpress.com/2008/11/21/nov-19-swim-workout/#comments</comments>
		<pubDate>Fri, 21 Nov 2008 13:49:45 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[coach]]></category>
		<category><![CDATA[Freedom Hall]]></category>
		<category><![CDATA[Johnson City]]></category>
		<category><![CDATA[masters]]></category>
		<category><![CDATA[over 50]]></category>
		<category><![CDATA[swim workout]]></category>
		<category><![CDATA[TN]]></category>
		<category><![CDATA[ussa swimming]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=164</guid>
		<description><![CDATA[This was a bad heart day with my heart rate jumping to 180 immediately and doing some flipping around so I took it easier today. Slow pace, lots of rest, alternating lengths between freestyle and breast stroke.
4 x 50m warmup
4 x 300 m
1 x 200 m
Total: 1600m. Time: 60 minutes
      [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=164&subd=journeymantom&ref=&feed=1" />]]></description>
		<wfw:commentRss>http://journeymantom.wordpress.com/2008/11/21/nov-19-swim-workout/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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		<item>
		<title>Nov. 17 Swim Workout</title>
		<link>http://journeymantom.wordpress.com/2008/11/17/nov-17-swim-workout/</link>
		<comments>http://journeymantom.wordpress.com/2008/11/17/nov-17-swim-workout/#comments</comments>
		<pubDate>Mon, 17 Nov 2008 15:38:52 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[coach]]></category>
		<category><![CDATA[Freedom Hall]]></category>
		<category><![CDATA[masters swim]]></category>
		<category><![CDATA[pool]]></category>
		<category><![CDATA[swim workout]]></category>
		<category><![CDATA[tom Bier]]></category>
		<category><![CDATA[ussa swimming]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=159</guid>
		<description><![CDATA[4 x 50m warm ups
4 x 100 kick 20-30 sec rest
4 x 100 swim with technique paddles 30 sec rest
4 x 100 swim (50 fist, 50 pinkie, 50 pinkie and ring finger, 50 all) 15 sec rest
4 x 100 moderate (emphasize roll, head position, elbow up, long reach, accurate catch) 15 sec rest
2 x 100 [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=159&subd=journeymantom&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>Nov. 14 Swim Workout</title>
		<link>http://journeymantom.wordpress.com/2008/11/14/nov-14-swim-workout/</link>
		<comments>http://journeymantom.wordpress.com/2008/11/14/nov-14-swim-workout/#comments</comments>
		<pubDate>Fri, 14 Nov 2008 17:59:22 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[swim workout]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=157</guid>
		<description><![CDATA[4 x 50m warmup
8 x 100 Max 1st, moderate second 30 &#8211; 60 sec rest (1:40 &#8211; 1:45 is max for me)
8 x 75 Max 1st, moderate 2nd, 20- 45 sec rest (1:10 &#8211; 1:15 is max for me)
4 x 50 Max 1st, moderate 2nd, 15 &#8211; 20 sec rest (:40 &#8211; :45 is max [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=157&subd=journeymantom&ref=&feed=1" />]]></description>
		<wfw:commentRss>http://journeymantom.wordpress.com/2008/11/14/nov-14-swim-workout/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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		<title>Nov. 10 Swim Workout</title>
		<link>http://journeymantom.wordpress.com/2008/11/10/nov-10-swim-workout/</link>
		<comments>http://journeymantom.wordpress.com/2008/11/10/nov-10-swim-workout/#comments</comments>
		<pubDate>Mon, 10 Nov 2008 18:17:29 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[Freedom Hall]]></category>
		<category><![CDATA[stroke]]></category>
		<category><![CDATA[swim workout]]></category>
		<category><![CDATA[technique day]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=150</guid>
		<description><![CDATA[5 minutes: 200m Warm Up
15 minutes kicking (50&#8217;s through 10 minutes; 25&#8217;s fastest with 30 sec. rest for last 5 minutes)
20 minutes technique (no handed rolls, one handed rolls, start stroke when other hand enters water)
15 minutes moderate 100&#8217;s
5 minutes: 200 warm down
1500m: 60 minutes
       <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=150&subd=journeymantom&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>Nov. 7 Swim Workout</title>
		<link>http://journeymantom.wordpress.com/2008/11/07/nov-7-swim-workout/</link>
		<comments>http://journeymantom.wordpress.com/2008/11/07/nov-7-swim-workout/#comments</comments>
		<pubDate>Fri, 07 Nov 2008 15:19:49 +0000</pubDate>
		<dc:creator>journeymantom</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[Freedom Hall]]></category>
		<category><![CDATA[Johnson City]]></category>
		<category><![CDATA[masters]]></category>
		<category><![CDATA[Swim Workouts]]></category>
		<category><![CDATA[TN]]></category>
		<category><![CDATA[tom Bier]]></category>
		<category><![CDATA[USSA]]></category>

		<guid isPermaLink="false">http://journeymantom.wordpress.com/?p=136</guid>
		<description><![CDATA[200 warm up (50m technique, on side, six kicks, roll to other side)
4 x 25m Max! on 3 min.
4 x 25 Max! on 2 min.
4 x 25 Max! on 3 min
2 x 50 Max! on 2 min.
4 x 50 Max! on 2.5 min.
4 x 50 Max! on 3 min.
5 x 100m on 3 min. Moderate.
150m [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=journeymantom.wordpress.com&blog=2127007&post=136&subd=journeymantom&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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