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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Monday, September 30, 2013 9:00-10:00am

    by , September 30th, 2013 at 03:44 PM (Fast Food Makes for Fast Swimming!)
    Quite a crowd today at the pool. It was a dreary rainy day outside all morning, and I guess it made tons of people come to the pool. I had to park way out along the street today... and actually walk for my warmup. They were apparently doing Tai Chi on the pool deck this morning, which brought another 20 or so people and their vehicles to the eastside pool today. I guess doing it in the humidity helps you sweat more?

    Warmup:

    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    (600/600)

    400 IM (first 50 of FLy was drill, otherwise all pretty good effort)
    (400/1000)

    6 x 150 Free Pull @ 2:00
    first 4 were okay, the last 2 I starting feeling yesterday's workout in my arms
    (900/1900)

    Kick Set w/ short fins:
    • 200 SDK on back @ 3:00
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK on back @ :30 (I think I was under :31 this time, but not a full :30 yet)

    (500/2400)

    100 EZ
    (100/2500)

    16 x 25 @ :30 (Odds Fly Fast, Evens EZ Free)
    (400/2900)

    100 Kick/Float w/ board and out

    -------------------------------
    3000 Yards
  2. Sunday, Sept. 29, 2013 1:00-2:15pm "Stolen and Perfected"

    by , September 29th, 2013 at 07:28 PM (Fast Food Makes for Fast Swimming!)
    Today's workout main set was originally blogged by Water Rat in Long Course Meters. It would've been killer to do that set in LCM for sure! Well, Fortress stole it from him (before I could) and did it with the same intervals in Short Course Yards. Good idea I thought. Well, I of course had to steal from her, who stole it from him, and give it a little more twisting to perfect it for me.


    Warmup:

    500 Free
    Kick w/ short fins:
    • 200 SDK on back @ 3:00 (went 2:30)
    • 150 SDK on back @ 2:30 (went 1:55)
    • 100 SDK @ 1:30 (went 1:17)
    • 50 SDK on back @ :30 (went :31) just can't get down to the :30 on this yet.

    (1000/1000)

    Main Set:

    (14 x 150s) I was going to do the 16 like the set had, but I was toast at that point
    1 x 150 Fly @ 2:30
    4 x 150 Free @ 2:20
    1 x 150 IM @ 2:30 (no free)
    3 x 150 Free @ 2:10
    1 x 150 Fly @ 2:30 (this one was ouchy...)
    2 x 150 Free @ 2:00
    1 x 150 IM @ 2:30
    1 x 150 Free @ 1:50
    (2100/3100)

    10 x 50 Flutter Kick w/ board "EZ" @ 1:00 (:55s)
    (500/3600)

    4 x 100 Free Pull Cooldown @ 1:30

    ---------------------------------
    4000 Yards

    Adding the fly and IM work to the main set gave it just the right amount of "uh-oh" that I needed to keep from getting bored with an all-free long set like that. I also had my YMCA buddy doing the set alongside me, though he was doing 100s instead of 150s on the same intervals. It always helps to have a partner to swim with.
  3. Friday, September 27, 2013 9:05-10:00am

    by , September 27th, 2013 at 04:22 PM (Fast Food Makes for Fast Swimming!)
    Just went in to work out the aches and pains from work last night...and the night before that...and the night before that. Do you see a pattern? Yeah, my new job is tougher than my previous one, and I now find myself sleeping longer on a nightly basis as well. Swimming is more of a recovery for me now. I do have hopes of competition, but that will just have to wait and see if I can get a day off that coincides with a meet nearby. The hardest part will be getting off work at 11:00pm, and getting up early on a Saturday morning to drive somewhere 3+ hours away. There is a local LMSC meet in Moscow Idaho on Nov. 16th, and I'm just keeping my fingers crossed.


    My swim:

    500 Free nice n easy

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50s)

    5 x 200 Free Pull @ 2:45 (ranged from 2:20-2:30)
    (2000/2000)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :31 today)
    maybe I'll bring long fins next time and try this out.

    100 EZ swim
    (600/2600)

    12 x 25 @ ~ :30-:40, depending on where my lanemate was in the pool. I didn't want to whack her too badly.
    Odds Fly fast, Evens Free
    (300/2900)

    100 EZ

    -----------------------------
    3000 Yards
  4. Wednesday, September 25, 2013 9:15-10:15am

    by , September 25th, 2013 at 03:14 PM (Fast Food Makes for Fast Swimming!)
    Today I found out there is a meet being scheduled in Moscow, ID, to "replace" the normal one not being held in Spokane this year. Something happened with the masters group, it's support, and things all fell through at the same time. Bummer! But at least one of the other workout groups was able to get something together for us. I just hope to be able to make it. Nov. 16, a Saturday...at least it's a noon time warmup/1:00pm start time. Now I just have to cross my fingers that I don't have to work that day. I'll find out on the Thursday prior to that, so not a lot of lead time. But I'll make the trip if I can, 3.5 hours of driving each way.

    With that in mind, and my love for swimming the 200 Fly in meets, I decided that today's swim was going to be a "distance fly" type of training day. Now by distance fly, I don't mean go out and swim 8 x 400s Fly, something That Guy would probably do. I train basically for the 500 Free and Broken 200s of Fly. Get your endurance in with a mix of fly...every lap swimmer's nightmare! At least it keeps my lane solo!

    Warmup:

    with each swim portion, bring up the intensity so the 100 at the end is fairly fast
    500 Free
    100 Kick w/ board
    400 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    (2000/2000)

    Main Set (80-90% effort)

    4 Rounds**:
    • 75 Fly @ 1:10 (out in ~:51-:52s)
    • 50 Fly @ :50 (~:33s)
    • 3 x 25 Fly @ :30
    • 100 EZ EZ @ 2:30

    This allows you to work your fly stroke without completely falling apart trying to swim full 200s. Get a little rest, and still be able to blast a 50 or a few 25s at the middle to end of the 200.
    **(on rounds 3 & 4 I used short fins, I know...wimpy James!...I'll get up there again soon)
    (1200/3200)

    300 EZ Free Pull

    ---------------------------
    3500 Yards
  5. Monday early morning, September 23, 2013 6:30-7:35am

    by , September 23rd, 2013 at 12:28 PM (Fast Food Makes for Fast Swimming!)
    Yeah, that's early in my book now. I have to get a few things done this morning, so wanted to get my chlorine fix beforehand. Plus with not having to work yesterday, it was a little easier to get going this morning.

    I got in the pool as the morning rush crowd was leaving, so I had a lane to myself, as did most of the other people. There tends to be a second wave of people that comes in during this period though, and my lane was the last one to try to be double occupied. Nice. Once I was in the middle of my IM/Kicking set, and an older fellow was going to join me. He asked, and I said "it doesn't bother me". It was at that point that I was pushing off to start a 200 IM. On my return length I noticed he moved over to another lane. What is it with butterfly that scares people off, or is it me? I also overheard some "Michael Phelps" comments from a few folks this morning.

    Warmup:
    400 Free
    200 Flutter Kick w/ board
    8 x 100 Free Pull @ 1:30
    (1400/1400)

    3 Rounds:
    • 200 Flutter Kick build w/ board @ 4:00
    • 2 x 200 IM @ 3:15 (2:40-2:45s) again, my back and breast are just horrible now

    (1800/3200)

    200 EZ and out

    ---------------------------
    3400 Yards
  6. Friday, September 20, 2013 11:30-12:35pm

    by , September 20th, 2013 at 05:20 PM (Fast Food Makes for Fast Swimming!)
    Kind of a "late" swim for me. Usually I try to get to the Y sometime between 9 and 11, but at least it wasn't crowded. I had a lane to myself, besides the main set portion which at least I was sharing with another competent swimmer/tri-guy who does flipturns, and has swimming skillz.


    Long Warmup:

    600 Free
    500 Free Pull
    400 IM - went 5:20 on this, not sure why I checked it, but I did. Only the fly and free felt good
    300 SDK w/ short fins on back
    200 IM
    100 Free
    (2100/2100)

    Main Set: Fun with "odd length swims"

    2 x 225 Free Pull @ 3:00 (went 2:40ish)
    2 x 175 Free Pull @ 2:15 (went 2:05s)
    2 x 125 Free Pull @ 1:30 (went 1:25s) I had to move it here
    2 x 75 Free Pull "cruise" @ 1:00
    4 x 25 Free Pull @ :20 (went :15/:16s)
    (1300/3400)

    Kick Set w/ short fins:

    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :32) this is tough to do at the end of a practice vs. the beginning
    (500/3900)

    100 EZ and out

    ---------------------------------
    4000 Yards
  7. Thursday, September 19, 2013 10:30-11:40am

    by , September 19th, 2013 at 04:15 PM (Fast Food Makes for Fast Swimming!)
    Today's main set was made up off the top of my head (like most of my swims), and it turned out to be a good one! Even PWB could probably handle it!

    Warmup:

    500 Free
    400 Free Pull
    300 Flutter Kick w/ board
    200 IM
    100 Flutter Kick w/ board
    (1500/1500)

    Main Set:

    Each "200" is on the 3:00, with the 75s on an ascending interval, and the 125s on a descending interval. Made for interesting times as the set went on...

    7 x 200 @ 3:00
    • 75 IM (no Free) @ 1:05/ 125 Free @ 1:55
    • 75 IM @ 1:10/125 Free @ 1:50
    • 75 IM @ 1:15/125 Free @ 1:45
    • 75 IM @ 1:20/125 Free @ 1:40
    • 75 IM @ 1:25/125 Free @ 1:35 (1:30+)
    • 75 IM @ 1:30/125 Free @ 1:30** (1:28)
    • 75 IM @ 1:35/125 Free @ 1:25 (1:27)

    I was averaging 1:05s on the IMs all the way through, so I was getting a fair amount of rest there, but the harder part was the free intervals.
    **Originally when I started the set, my intent was to do 6 rounds, ending at the 1:30 interval, but I finished it at 1:28, and decided to try for one more...though I was unable to make the 1:25 after that much distance in a row.
    (1400/2900)

    300 EZ Free Pull
    (300/3200)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :32)
    (500/3700)

    100 EZ and out

    -----------------------------
    3800 Yards ****


    ****hopefully that's enough to get me ahead of PWB, tjrpatt, and AZTimm for today's GTD yardage. not that anyone's counting
  8. Wednesday, September 18, 2013 11:00-12:00pm

    by , September 18th, 2013 at 05:28 PM (Fast Food Makes for Fast Swimming!)
    Nothing too special today...mainly a leg workout of sorts. I've been staying late at work lately, learning more about the machinery and the making of the components for them, but the longer hours are draining on my body. The OT on the upcoming check will probably make up for it though.

    Warmup:

    200 Free
    200 Flutter Kick w/ board
    200 Free
    200 Flutter Kick w/ board

    200 IM
    200 Flutter Kick w/ board
    200 IM
    200 Flutter Kick w/ board
    (1600/1600)

    400 Free Pull, attempt to get faster on each 100 (without killing my lap swim lanemate) I didn't happen to check time, but I'd guess I was under 4:45.
    (400/2000)

    10 x 75 SDK on back w/ short fins @ 1:10 (went 1:00s)
    (750/2750)

    10 x 25 Odds Fly Fast, Evens Free EZ @ :30
    (250/3000)

    -----------------------------------

    3000 Yards
  9. Monday, September 16, 2013 9:20-10:15am

    by , September 16th, 2013 at 04:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    300 Flutter Kick w/ board
    300 Free Pull
    (1100/1100)

    8 x 50 SDK w/ short fins @ :50
    (400/1500)

    100 Free @ 1:30
    4 x 25 Fly Fast @ :30
    100 Free @ 1:30
    4 x 25 Back Fast @ :30
    100 Free @ 1:30
    4 x 25 Breast Fast @ :30
    100 Free @ 1:30
    4 x 25 Free Fast @ :30

    200 EZ Kick w/ board
    (1000/2500)

    6 x 50 Fly @ 1:00ish, depending on lane space with my lanemate

    200 EZ

    ---------------------------------
    3000 Yards

    I'm really changing into doing my "sprinty" type workouts lately. Oh well, it's easier for me mentally do only a few 50s/100s vs. grind out long distance reps. IF I ever get into a meet, I'm sure I'll still be in the 200 Fly and 500 Free though.
  10. Sunday, September 15, 2013 1:00-1:50pm

    by , September 15th, 2013 at 07:15 PM (Fast Food Makes for Fast Swimming!)
    It was a warm day, and I should've figured it would be a busy day at the pool today. When I arrived at the pool, there was a line of kids waiting to get in. Well, on the good side, they're not trying to occupy my lap lane space!!


    Warmup:

    500 free
    400 Free Pull
    300 SDK w/ short fins
    200 IM
    100 Free
    (1500/1500)

    10 x 50 Free @ :45
    10 x 50 Free Pull @ :40
    (1000/2500)

    w/ short fins:
    4x (75 SDK cruise @ 1:15/25 SDK Fast @ :30)
    (400/2900)

    100 EZ
    ---------------------

    3000 Yards

    A bit wavy, but not bad. Had the ball come over to my lane a couple times, but didn't get the chance to run anyone over...though I probably didn't have the energy to do so even if I wanted to. My job is nice for the income, but my body is really tired and sore daily.
  11. Thursday, September, 12, 2013 10:30-11:05am

    by , September 12th, 2013 at 05:11 PM (Fast Food Makes for Fast Swimming!)
    Just went in for a little stretch out swimming today. Not a whole lot, but I didn't want to get over 400 miles today either. 399.16 I should make it the next swim I do.

    400 Free
    6 x 100 Free Pull @ 1:30

    4 x 150 SDK w/ short fins @ 2:15 (~2:00s)
    4 x 100 SDK w/ short fins @ 1:30 (~1:22s)

    ------------------------------
    2000 Yards

    Short and sweet. Got in a good leg and ab workout as well. I haven't done a "tough" kick set since I was with the swim team last July. I do miss swimming with a team. It's tough to keep going, especially past 3000 yards or 1 hour when you're swimming on your own at the Y lap swim.
  12. Tues/Wed Sept. 10-11, 2013 at the Y

    by , September 11th, 2013 at 04:31 PM (Fast Food Makes for Fast Swimming!)
    Tuesday:

    I had to stay a bit late at work last night...at least getting OT for it, but it was pretty physical, and dirty dirty work, in a small cramped space, changing out a few bearings on of the the dryer fans drive shafts. Luckily it was during a downtime period, or else I'd also have been working in an extremely hot and noisy area as well.

    I just headed to the pool for a relax my body type of swim, and I had no intentions of doing very much.

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00
    10 x 50 EZ Free @ :50 (#5 & 10 were Fly)

    -----------------------------
    1500 Yards

    ======================================

    Wednesday:

    8:50am, I got in just as the water exercise folks were clearing the pool, and they were pulling the lanelines back over into place for lap swim. Perfect timing. I still ended up sharing a lane with some guy who had a wide kick, but luckily I didn't have to tango with him.

    Warmup:

    400 Free
    200 Flutter Kick w/ board
    400 Free Pull
    400 IM (50 Drill or EZ/50 up-tempo)
    (1400/1400)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (I may have finally hit :30, but it may have still been :31)

    100 EZ

    10 x 50 Flutter Kick w/ board (no fins) @ :55 (held :48-:50s)
    (1100/2500)

    Main Set:

    2 Rounds
    • 1 x 125 Free @ 1:45 (got about :15 rest)
    • 1 x 75 Free Fast @ 1:00 (got about :05 rest)
    • 2 x 25 Free Sprint @ :30 (15s)

    1:00 to "re-evaluate"
    4 Rounds
    • 1 x 125 Free @ 1:45 (1:30s)
    • 1 x 75 IM Fast (no Free) @ 1:15 (went about 1:00s)
    • 2 x 25 Free Sprint @ :30 (15s)

    (1500/4000)

    I liked this set better with the IM work in the middle, rather than all Free. You'd be a bit tired from the 125, then have to do basically a Fast Broken 100 IM with double Free at the end. The bonus is the 4x thru.

    100 EZ and gone

    ----------------------------
    4100 Yards
  13. Monday, September 9, 2013 11:20-12:10pm

    by , September 9th, 2013 at 04:56 PM (Fast Food Makes for Fast Swimming!)
    Our masters practice group started swimming for the fall this morning, but did so without my presence. I'm not going to be able to get up and reasonably swim then live after just a couple hours of sleep at night. Especially now with my job being more physical than before. So it'll be all YMCA pool for me.


    Warmup:

    1000 Free
    (1000/1000)

    Kick Set w/ short fins:
    2 Rounds of
    • 200 SDK @ 3:00 (the 2nd time around I didn't get too much rest here...)
    • 150 SDK @ 2:30
    • 100 SDK @ 1:30
    • 50 SDK @ :30 (went :31 on both rounds)

    (1000/2000)

    5 x 100 Free Pull @ 1:20
    (500/2500)

    16 x 25 Odds Stroke, Evens Free EZ
    did 2 of each stroke (Fly/Free/Fly/Free/Back/Free/etc.)
    (400/2900)

    100 EZ

    ------------------------
    3000 yards

    Good enough.
  14. Sunday, September 8, 2013 1:00-2:20pm

    by , September 8th, 2013 at 08:01 PM (Fast Food Makes for Fast Swimming!)
    Had a lane to myself at the Y, the other lap lane had 2 in it, and the water walker lane against the wall had 1. They drop in a stairway into the first lane, so its kind of useless as a lap lane. The 3 lane public swim area had a total of 4 people in it. 1 father and 3 kids. Pretty non-wavy day in the pool, and just glad I could be in a lane to myself.


    Warmup:

    2 Rounds
    • 200 Free
    • 200 SDK on back w/ short fins
    • 300 Free Pull

    (1400/1400)

    Kick Set (my standard "new one"):
    200 SDK w/ short fins @ 3:00 (normally I do 3:30)
    150 SDK w/ short fins @ 2:30
    100 SDK w/ short fins @ 1:30
    50 SDK w/ short fins @ :30 (went :31) - one day I'll make this one.
    (500/1900)

    100 EZ
    (100/2000)

    Main Set:

    3 Rounds (1st Round Fly, 2nd Round Back, 3rd Round Breast) no rest between rounds
    • 100 (25 Stroke/75 Free) @ 1:20
    • 100 (50 Stroke/50 Free) @ 1:40
    • 100 (75 Stroke/25 Free) @ 2:00
    • 100 Stroke @ 2:00
    • 100 Free EZ @ 2:00

    For the 100s Stroke: Fly did 1:07, Back did 1:12, Breast did 1:22
    It was nice having the extra rest for each additional length of stroke added.

    100 EZ

    (1600/3600)

    Finish it up:

    6 x 125 Free Pull @ (1 each) 1:50, 1:45, 1:40, 1:35, 1:30, 1:25)
    I held them around 1:30s, then got moving on #5 and went 1:26, then #6 gave it all I had left and made it under 1:25.

    150 EZ and out

    --------------------------
    4500 Yards
  15. Friday, September 6, 2013 9:00-10:15am

    by , September 6th, 2013 at 03:55 PM (Fast Food Makes for Fast Swimming!)
    I'm starting to enjoy these early morning swims. I get there at the beginning of the late morning/lunch swim (9:00-1:00pm), and can always get a lane to myself. It's so vacant that everyone is that way though, and at times there are open lanes. The water walkers in the open area of Lane 1 & 2 actually outnumber us at times.

    This also marks another day in history. I'm back up to 3 practices in a single week!! I haven't been this waterlogged since the end of July!

    Warmup:

    400 Free
    200 SDK w/ short fins on back
    400 Free Pull
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00 (went ~ :53s)
    (500/1500)

    10 x 150 @ 2:20 (25 Fly Drill, 25 Fly Swim up-tempo, 100 Free EZ) - went ~ 1:55-2:00
    not extremely grueling, but enough to make my body question what my mind was thinking.
    (1500/3000)

    4 x 100 Free Pull @ 1:30
    4 x 100 Free Pull @ 1:25
    4 x 100 Free Swim @ 1:20
    just EZ swimming all of these around 1:15s/100
    (1200/4200)

    100EZ

    -----------------------------------
    4300 Yards - not sure what happened today, but I made it well over 3K.


    It's nice to just get out and swim, without trying to pressure myself with making extreme intervals, or having a bunch of upcoming meets to worry about. I still have that internal drive keeping me going, though not sure what I'm aiming for now.
  16. Thursday, Sept. 5, 2013 ...a page from Leslie

    by , September 5th, 2013 at 03:45 PM (Fast Food Makes for Fast Swimming!)
    I was looking through the blogs the other day, and saw that Leslie had written a workout for the "A Group" masters practice group at Pitt, and it looked pretty good. I decided to give it a shot on my own this morning at the Y, and luckily had a lane to myself.
    I have to admit, I'm more out of shape than I thought, 'cause I had to bail on the workout after 3000 yards. Thanks Leslie!


    Warmup (slightly modified from her assigned one):

    100 Free
    100 Stroke (Back)
    200 Free Pull
    200 SDK w/ short fins on back
    100 Stroke (Back)
    100 Free
    (800/800)

    5 x 200 Free Pull w/ TYR Catalyst paddles (her plan was paddles only) @ 2:30
    ranged from 2:20-2:22
    I hit on the first one at 2:20, and knew this was going to be a killer, especially in my "out of shape" state that I'm currently in. Glad there was only 5 of them...though 3 would've been better.
    (1000/1800)

    about a minute rest

    5 x 100 Free (50 Fastish / 50 EZ cruise) @ 2:00
    my total times were around 1:13s, but the first 50 was up-tempo
    5 x 100 IM @ 2:00 (held around 1:25s)
    I was just swimming these, and couldn't put forth much more effort.
    (1000/2800)

    200 EZ and out

    ------------------------------
    3000 Yards in ~45 minutes


    =======================================

    There was another round of 5 x 100s after the IMs but I couldn't remember what she had in the sequence. Yeah, I tried to remember the whole thing, and did decent at that. I knew there were some 75s stroke after that, and a AFAP 200 broken, but I wasn't having any of that today.

    I did go and renew my YMCA membership today. I figure with my new job on swing shift, and getting done at 11:00pm, plus winding down after work, I don't get to be till about 12-12:30am. I can't realistically think I'm going to be able to get up and swim, then function afterward for a 5:00am masters practice! I'm taking another page from Leslie and saying that! I'll just enjoy the later morning/lunchtime lap swims available at the Y pool. Yeah, it's warmer water, and yeah I may have to deal with noodler-type swimmers on occasion, but it's not really that bad. Plus I'm on more of a "relaxation period" with my swimming, as competition may not come around as often for me for a while.
  17. Tuesday, Sept. 3, 2013 11:00-12:00pm

    by , September 3rd, 2013 at 07:41 PM (Fast Food Makes for Fast Swimming!)
    Enjoying my Day #4 of Labor Day vacation today (my new job gives Monday and Tuesday as paid days...I just get the days off unpaid this year). By enjoying...I'm outside working in the yard, pulling out those goathead thorn bushes that every biker hates. Plus they get on your shoes, tracked inside the house, and eventually I step on them barefoot. Well, they took over a corner of my yard, so I'm out taking care of them, and man they are pokey!! I've cried out a few times. Around lunchtime I decided to take a dip in the pool to break up the yardwork a bit. No one but in the pool at this time today.


    Warmup:

    1000 Free
    (1000/1000)

    Kick Set w/ short fins:
    2 Rounds of
    • 200 SDK on back @ 3:30
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK on back @ :30

    This set starts off relatively easy at the beginning, well most of it at least is easy to make the interval, but you have to prepare for the final 50 in hopes of making the :30...then pushing off again on Round 2. With my long fins I could easily make it, but what fun is that?

    100 EZ
    (1100/2100)

    5 x 200 Free Pull @ 3:00 (ranged between 2:20-2:25)
    (1000/3100)

    100 EZ

    ----------------------
    3200 Yards

    ...and back to work in the yard