My USMS Times
YouTube Videos of my swims
No April Fools here...I actually did get in the pool today. It feels like I've been such a stranger to the place. I did feel quite tapered and speedy during my opening 200 yards of the warmup though.
It was crowded in the pool today, probably because no one got to swim the day before as they had a power outage at the pool and had to cancel the day.
10 x 50 Flutter Kick w/ board
4 @ 1:00, 3 @ :55, 2 @ :50, 1 @ :45
Made them all very easily
20 x 50 Free Pull w/ paddles @ ~:45-1:00, depending on where the other two were in the lane with me.
It was tough to swim with two others today, especially when people can't seem to organize by speed. Granted, there weren't two others as fast as me in the water, but at least figure out that if you're not able to 'keep up', you probably should try to circle swim with the fastest one in the pool.
Various distances of swimming and/or intensity of Free and Fly
500 Flutter Kick w/ board
At least with kicking I can circle swim with the others a bit easier.
LMSC Champs meet this weekend
Saturday - 1000 Free, 200 Free, 200 IM
Sunday - 1650 Free, 200 Fly, 500 Free
I think 200 Fly will be my nemesis this weekend...
I've been swimming minimally, just enough to keep my body in shape for the upcoming LMSC Champs meet on April 5-6th over in Moscow, Idaho.
Monday I got in for about 2000 yards or so, pretty sluggish though because I went in extra early and didn't get to rest a lot the night before.
Wednesday I swam from about 9:10-9:45am, not much, but did get a fast 100 at the end that I was happy with:
500 Free warmup
10 x 50 Flutter Kick w/ board @ 1:00 (:47s)
300 Free Pull
(lots of talking)
100 Free Sprint from a push (went :58)
800 Free warmup
I was swimming alongside a guy that just 'goes and goes' and has some decent speed as well. It takes my 400 yards to lap him, and I did so twice in my 800. It was nice to have a 'rabbit' of sorts to chase after in my attempt to lap him.
10 x 50 Flutter Kick w/ board @ 1:00 (:47s)
4 x 150 Free Pull @ 2:00 (held 1:45s)
This was the first pulling I've done where I actually sort of 'went for it' with some pressure and speed on my arms. Didn't seem to hurt, but we'll see later today.
25 Fly Fast
2000 Yards in just over 30 minutes
Got in a 3rd swim this week, and 3 days in a row even. Kinda feeling like I'm getting into some sort of shape, other than round. Though my everyday work keeps me busy enough!!
1000 Free alongside the water exercise group. They have 1 lane open for lap swim during the 8-9am hour, so I was lucky to have the space.
10 x 50 Flutter Kick w/ board @ 1:00 (held :45-:46s, last one :41ish)
10 x 50 SDK w/ short fins on back @ :50 (ranged :33-:38s)
tried to stay underwater to the halfway point, but that didn't last long.
8 x 50 Free swim @ :45
200 Kick 'n chat with another swimmer
Now I'm at work for 12 hours tonight, and then I've got to days of working day shift over the weekend. That's rough on the transition, but at least I get paid.
Wow!! 2 days in a row!!
500 Free build
10 x 50 Flutter Kick w/ board @ 1:00
mostly all :45s, a couple :46s, and the last one at :42
100 Free cruise
8 Rounds of:
75 Free @ 1:00
50 Free @ :40
25 Free @ :20
into 50 EZ @ 1:00
75 Free @ :55
50 Free @ :35
25 Free @ :15
into 50 EZ @ 1:15
75 Free @ :55
50 Free @ :35
25 Free @ :15
The first 8 rounds of aerobic were good, but I just wasn't getting 'what I need' out of it, so I decided to turn on the afterburners for a couple a quick short rest bursts at the end. They were tough, but doable. Basically it's a 150 Free with 2 open turns in the middle @ 1:45 interval!!
100 Free EZ
200 Floaty Flutter Kick w/ board
That was fun! and I did a full workout without toys (a kickboard doesn't count in my book)
My first swim in a week, and only my 2nd swim since my SCM meet on March 7-8th! For now, I'm just trying to "get my money's worth" out of my monthly YMCA membership.
I did manage to swim 6 of the first 8 days of the month, and then one 4 days later, and then again tonight. So 8 swims out of 19 days isn't all bad, right? That's still not even an average of every other day...and yet I still call myself a distance swimmer. I can still hold pace well, and have a little speed to go with it, just don't have a 100% tank to draw from when I need it. Oh well, I'll get back to swimming like I used to one of these years...
Tonight, splitting a lap lane alongside the swimming lesson groups on the other half of the pool:
500 Free continuous!! warmup
7 x 50 Flutter Kick w/ board @ 1:00 (ranged :45-:48s)
7 x 50 Flutter Kick w/ board @ :55 (ranged :47-:50s)
10 x 50 SDK w/ short fins on back @ :50 (ranged :33-:38s)
200 Free w/ last 25 as Fast Fly
2200 Yards in 40 minutes
Good news, my shoulder felt fine the whole time. No popping, grinding, or other funky things going on. That's a good sign, but I'm still going to stay away from the paddles for a while, and take it sorta easy when I do get back in the water again...which may be a week or so.
I do have my LMSC Champs coming up on April 5-6 in Moscow, Idaho, of which I signed up for the 200, 500, 1000, 1650 Free, 200 Fly, and 200 IM.
3 full days out of the water since the meet on Friday/Saturday for me. It felt like an eternity, but was good to get in today, even if it was just 40 minutes.
500 Free warmup - felt a bit sluggish on this
8 x 50 Flutter Kick w/ board @ 1:00 (:50s)
22 x 75 Free @ 1:00 (held most of them around :55-:57, the last few (6) were at :55 down to :52)
Not bad for a broken mile on a 22:00 total interval. I'd guess I was around a 20:20ish total add up time. Not bad considering it was little to no effort.
50 EZ was all the time I had left for
got the boot from the pool at 1:00pm!!
This was a long, long, very tiresome "weekend" for me. Mainly due to the fact that I haven't been training as well as I'd hoped I would've been at this point. But on the other hand I had quite a few good things happen too. First of all, my shoulder had very little to no pain over the weekend. The only hurtful swim was the 100 Free of all the events I did. Probably because I tried going too "all out" on it, and my body wasn't quite ready for that. Ibuprofin before the meet on both days did the trick though.
Warmups began at 7:00PM - <<<< Yep, that's right. 7:00 warmup, 7:45 meet start. They had 2 heats of 400 IM, 4 heats of 1500 Free, and 2 heats of 200 Fly. A true Brute Squad set of events on schedule, and I did them all.
400 IM - 5:14.55
31.21 / 37.14 (1:08.35)
42.19 / 40.33 (1:22.52)
45.89 / 47.18 (1:33.07)
36.62 / 33.99 (1:10.61)
Tiring race as it usually is. I took the fly easy, and was surprised with how quick I was. I swam this right next to Ellen Reynolds, 50 year old from Boise who was going for the WR time in the event...which she ended up tying exactly. I did beat her by 0.10 seconds, which is enough!! My fly gave me a big enough lead to hold off her backstroke, and the breaststroke I pulled away a bit, though I was shortening up greatly near the end. As I started free, I was dead, and it hurt. Ellen reeled me in on the first 25, and I did all I could to stay with her. It came down to the final surge on the last length to not get beat....and I was lucky on this one. It took nearly an hour to recover from this too!!
1500 Free - 19:18.46 (800 split - 9:51.12)
31.76 / 36.04
36.59 / 36.58
36.69 / 37.03
37.14 / 37.36 (4:49.19)
37.66 / 37.46
37.68 / 37.66
38.01 / 38.05
38.03 / 37.38 (9:51.12) At this point I pulled my cap off...cooled down a 25 Back, and just cruised to the end alongside Larry Krauser who I was a 50 ahead of at this point.
53.11 / 40.66
39.86 / 39.39
39.65 / 39.50
39.05 / 39.53
39.24 / 39.53
39.99 / 39.42
39.24 / 39.17
It was a consistent race as far as pace goes. I was slowly slipping upward from the 300 point to the 800 point though. My game plan was just to go through the 800 "hard", and then cool down after that anyway.
10:00pm (and 5 minutes/1 heat of 200 Fly rest before my 200 Fly)
200 Fly - 2:30.95
32.65 / 38.59 (1:11.24)
40.76 / 38.95 (1:19.71)
I almost made this a come from behind win. It's not often that I'm behind in the 200 Fly in my LMSC, and the guy ahead of me was wayyyyyy ahead of me. About 4+ bodylengths (seriously) at the 175. But I could see that he was dying hard. BIG piano hit him a few times. I outsplit him by over 6 seconds in the final 50 to almost outtouch him at the finish (missed by 0.4). I just didn't have the power after just getting out of the 1500 Free to be able to.
Saturday (warmups 11:00am, meet starts 11:45am):
400 Free - 4:42.85
32.04 / 35.09
35.60 / 35.81
36.18 / 36.31
36.41 / 35.41
I had a race for the first 200 with a 22 year old next to me...same one that gave me a race in the 200 Free a couple months ago. Around the 300 I was hurting a bit, but kept on kicking to get through it. Managed to pull something out that is good enough.
100 Free - 1:00.84
29.20 / 31.64
This was actually a little painful on my shoulder. Probably too much raw speed and power needed for this event. 22 year old Matt beat me for the first time today. I knew I couldn't do it.
200 Medley Relay - Bill (68), James (37), Jack (82), Rick (61).
Yep, I was stuck with the breaststroke leg of the relay. By default...2 guys couldn't do it because of their knees, and the other one Jack wouldn't have helped much by doing breaststroke. I split a low 36 though, so that was good. We had fun...just missing the Inland NW record in the event for the 240+ age group...though another relay team from CDA crushed us and the record time too.
100 Fly - 1:04.89
30.24 / 34.65
Not too shabby!! I ended up getting 2nd place overall to the same guy who beat me in the 200 Fly the night before. But I was coming on the final length and almost go him again.
It's kind of weird how close my 100 Fly time is to my 100 Free time, and how fly doesn't seem to hurt my shoulder either. ????
25 Fly (unsanctioned) - 13.31 - pure fun!
25 Free (unsanctioned) - 34.45 - "dove" in, kinda, and did V-sit scull drill to the other end. I heard lots of cheers and comments from the crowd.
200 Back - 2:36.75
36.37 / 40.13
40.62 / 39.63
This was another race I was in with Ellen Reynolds. I can say that I did beat her off the start and to the 15 meter mark (she has horrible starts and underwaters). Once I started swimming though, she was gone!! Another WR for her...going 2:22!!!!
200 IM - 2:35.76
31.44 / 41.65
46.61 / 36.06
The arch of my foot cramped on the 2nd length of the fly, and it was all downhill from that point. Cardio wise...I was dead tired at this point of the meet as well.
400 Free Relay - Leadoff spot (immediately after the 200 IM)
30.77 / 34.08
Only thing more painful than a 200 Free was THIS 100 Free.
Overall a fun weekend of swimming. I'm sure some of these times will be good enough for Top Tens...hopefully. Oh well, I did the best I could.
Maybe my last swim before the meet starts tomorrow night. I may get in a bit in the morning though, who knows?
It was super crowded when I arrived at the Y today. They had the water walker lane down to 1, and people were lap swimming in all 6 lanes...someone even swimming with the 2 water walkers. 2 people were waiting on deck for a lane to "open up", but I just found a lane, got them to circle swim, and got my swim on.
500 Dolphin Kick on back with short fins
300 Free EZ
10 x 50 Flutter Kick w/ board @ 1:00 (~:50s)
700 of mixed up 25s/50s Free EZ/cruise
Good news...our SCM meet on Friday/Saturday over in Idaho has 79 people registered!! That's great for us! Sure beats the heck out of some Arizona meets that were getting cancelled for lack of participation!!!
There are at least 4 heats of the 1500 Free, and a couple heats of 400 IM before that, as well as 2 heats of 200 Fly scheduled on Friday night. At least I'll have plenty of rest after my 400 IM!! But the 1500 and 200 Fly will be late into the night with a 7:45pm start time for the events!! I don't mind much though, since I'm usually up till 1:30-2:00am anyway, but sucks for some other folks!!! I guess they didn't think they'd get the participation on Friday night?!??? Yeah, right...not when this is the best pool in the LMSC, and it's SCM also. Top Tens baby!!
Nothing too fancy, still resting my shoulder and kicking hard:
500 Free warmup
5 x 100 SDK on back w/ short fins @ 1:40 (held under 1:15s)
12 x 50 Flutter Kick w/ board @ 1:00 (held :45-46s)
400 Free EZ
Still planning to go to the meet in Coeur d'Alene, Idaho this Friday and Saturday, and I will attempt my events. We'll see how it goes. My only real concern is the 200 Fly after the 400 IM and 1500 on Friday night. I can get through it though, since it is a short course meters meet...and Top Ten is "all that matters"!!! But I won't jeapordize my health either. If I have to, I will skip it.
Saturday's events should be a breeze compared to Friday night.
I was able to cram in a quick workout between the hours of waking up (12:00noon), doing a few house duties, (swim), and getting to work again. At least it was only an 8 hour day, and it felt great after doing three 12 hour shifts in a row the last 3 days!!
My quickie swim (about 40 minutes):
20 x 50 SDK w/ short fins @ :45 (between :38-:40s)
400 Free EZ
Even with having a short workday last night, I was still overly exhausted, and slept in till almost 10:00am. Got my swim thing going, but not very much, just enough to stretch me out a bit.
3 x 200 Free w/ ~:20-:30 rest
8 x 50 SDK w/ short fins @ :45 (:40s)
300 Free EZ
Let's see if Tom can keep up with that kind of yardage!!
Mostly a kicking day for me...
200 Free warmup
8 x 100 SDK on back @ 1:40 (held 1:10-1:15s)
10 x 50 Flutter Kick w/ board @ 1:00 (:45s)
300 worth of EZ 25s swim
1800 yards :-)
First swim for me since the meet on Sunday, and I've decided to take things 'easy' on my shoulder for a while, and not do too much intensity on my swimming portions, no fly at all in practice, and lots of kicking with higher levels of intensity. Gotta try to get my shoulder back to normal soon.
I ended up feeling pretty good on the opening swim, so I just kept it going for 20 minutes or so.
10 x 50 SDK on back w/ short fins @ :50 (:37-:40s)
10 x 50 Flutter Kick w/ board @ 1:00 (held :50 and under)
10 x 50 Free Cruise @ 1:00 (went :32-:33s)
8 x 50 Flutter Kick w/ board @ 1:00
6 x 50 Flutter Kick w/ board @ :55
6 x 50 Flutter Kick w/ board @ :50
300 Free cruise
Well, everything started out normal, prepping for a snowy trip over the Cascade Mountains on the more northern mountain pass, Stevens Pass, which went fairly uneventful. Definitely a good day for the skiers up there!
I ended up getting there about halfway through warmups, no big deal. I only warmed up about 300 yards or so, since my shoulder was being fussy anyway. Today was going to be "fun". At least I got to get out and see my swim friends though!
200 IM - 2:16.08
28.10 / 36.02 / 40.57 / 31.39
My shoulder twinged a bit during this, but overall I think my cardio got me. I was a bit conservative though
100 Fly - 1:01.01
28.15 / 32.86
I was out the same as the IM, but my shoulder was telling me things, so I just backed off and finished the race. This was my deciding factor on the 200 Fly later though
200 Free - 2:03.22
28.86 / 31.14 / 31.88 / 31.34
Good splits for a 200 Free, if you don't put a name with it! It was just off, I wasn't able to put my intensity in it that I usually would.
200 Fly - NS (my first scratched masters event)
I hate missing a race. It felt like back in college when I was sick at Nationals and had to scratch the 1650 when I was top seed.
500 Free - 5:23.71
29.11 / 32.14
32.72 / 32.92
32.99 / 33.07
33.04 / 33.11
32.40 / 32.21
At least I was able to throw in one respectable race for the weekend. I think I even beat my time from the Wenatchee meet last month.
Afterwards, That Guy told me about the pass report on the internet...chains required to go home. Sooooo, off we went to find chains. All the tires stores were closed on a Sunday, but we ended up finding some at Fred Meyer. Then we stopped by That Guy's house for a bite to eat. Hot Dogs!! Yum!! I then got myself out the door a bit later trying to beat the weather, and try out my new chains.
Just as I got onto I-90, the electronic readerboard changed to "PASS CLOSED AHEAD". Not good. My phone rang at the same time. That Guy had the same info.
I ended up stopping in the last town prior to the pass, utilizing the free Wi-Fi at McD's, and talking with family about what to do. There was no estimate as to what time it may re-open, so I decided to make a trip to the south...all the way to Portland, where I stayed at hotel grandpa and grandma. That's 300 miles so far on the trip.
I got about 6-7 hours of sleep, and then up again for the next 300 miles, this time down the Columbia River gorge, and then north through south central Washington. Lots of rain, and minimal snow, but after 5 hours I made it back home.
Good news, I was able to return the chains at Fred Meyer here in Wenatchee and get my money back!! Now it's time to go to work...
What did I learn??? Listen to dad...
Two days in a row with no work!! WOW!!
We still did work on the house, getting the final layer of finish plywood laid down in the upper bathroom. It was a bit tricky to get it cut to fit around things, and especially tough to figure out the right angle to fit it into place, plus removing it again to put down the glue, then replace it again for nailing. Construction is fun, but it's something I don't think I'd like doing every day. At least we're getting close to the finish line on the upstairs bath...then it'll be the same thing downstairs. We do have to keep one working bathroom in the house you know!!
I was told it would probably get crowded tonight at the Y around 6:00, and they were right. Luckily I got in at 5:00, and got most of the good stuff done before everyone in Wenatchee wanted to swim!
4 x 50 Flutter Kick w/ board @ 1:00
3 x 50 Flutter Kick w/ board @ :55
2 x 50 Flutter Kick w/ board @ :50
1 x 50 Flutter Kick w/ board @ :45
about :45 rest (also getting my short fins on)
4 x 50 SDK w/ short fins @ :50
3 x 50 SDK w/ short fins @ :45
2 x 50 SDK w/ short fins @ :40
1 x 50 SDK w/ short fins @ :35
12 x 125 Free Pull w/ Catalyst paddles @ 1:45 (held +- 1:30s)
I almost felt like I was doing a KNelson set here...but a little slower
8 x 25 @ :30 Odds Fast Fly, Evens EZ Free
400 Kick w/ board circling (and lapping) with the other lap swimmers
Day off today, but still working on the house throughout the morning/afternoon. I'm going to have tomorrow off as well, so that will be nice only doing "one job" for a few days.
I started out circling, but soon was solo in my lane.
200 Flutter Kick w/ board
8 x 200 Free Pull @ Desc. Interval
started at 3:00, then dropped by :05 steps down to the last one @ 2:25
First one I went 2:20, #2-6 were 2:15s, #7-8 were 2:17s
700 Dolphin Kick w/ short fins on back, arms at side, goggles on the pool deck...just resting and kicking
Those descending intervals are fun for me, and they're one of the only ways I can truly push myself when I swim on my own.
If I try to set a challenging interval for "X" number of repeats of any distance, I usually will not work hard enough, or will cut out early. That's one of the problems with working out solo.
3 or so minutes of massaging/popping something back into place in my shoulder. It felt awkward as I was swimming. I'm definitely older than I was yesterday!
10 x 50 Flutter Kick w/ board @ 1:00 (ranged :45-:49s)
8 x 100 Free Pull @ 1:20 (ranged 1:08-1:10s)
15 x 25 SDK w/ short fins on back @ :30
10 kicks underwater which took me to about the 15M mark
1 x 25 Fly Fast w/ short fins (to maintain my butterfly status in the lap lanes)
I worked last night till 3:00am, asleep just before 4:00am. Most of you on the east coast were probably just getting up with your lattes or whatever you drink, or already getting in the pool at this time (7:00am). I was off to bed though...a very tired James.
I slept all the way till 12:20pm. Just in time to eat some lunch (breakfast) with the kids, and decided I'd hit the pool for a bit before going back to work. managed to get in a decent amount in the 45 minutes...
Kick Set w/ short fins (all SDK on back)
200 @ 3:00
150 @ 2:30
100 @ 1:30
50 @ under :30 (went :31) so close to making it.
12 x 75 Free Pull @ 1:00 (went :50-:53s)
300 EZ swim, with a couple fast 25s of Fly mixed in
Still hoping to make it over to Kirkland for the masters meet next Sunday. I may have to call in "sick" that day, but truthfully it will depend more on the snowfall and such on the mountain passes. I'm not going to risk my life on heavy snow just to swim a meet, but if it's safe enough, I may be "sick".
It feels like an eternity since I last swam, but according to my FLOG it's only been since Monday. I've done a ton of work between now and then, and had little sleep to fully recover for the most part, and that's what is taking a toll on my body.
Tuesday night ended up being a late night for me at work, having an emergency repair that kept me over 3 hours into the early morning hours. Friday night as well was a scheduled 12 hour shift till 3:00am, and I'll be doing it again tonight too. It'll be about a 60 hour week at work, as well as the countless hours I've been putting in at home on the remodel.
Needless to say, I'm a normal working person who swims as a hobby now, rather than a swimmer who works. It's tough mentally wanting to be able to do so much with my swimming too, but it'll have to wait. I am signed up for a meet next weekend in Seattle, but I am scheduled to work, which is probably for the better. I'd have to be rescued from the pool for not completing the 200 Fly anyway!
Speaking of that type of stuff, one of our head lifeguards at the pool got to do real life CPR earlier this week. Not at the pool, but at home. She was visiting her mother, and her mother's boyfriend collapsed on the ground. I guess she did CPR for 10 minutes solo, until EMS arrived to take over. They credit her with saving his life. Nice job to her!
Anyway...my short painful swim:
500 Free - this actually felt good
10 x 50 Flutter Kick w/ board @ 1:00 (held :50s and under)
10 x 50 SDK w/ short fins @ :45 (:40s and under) my legs were sore from this
3 x 100 Free Pull @ 1:20 - UGH!!!
both my left shoulder and my cardio told me to stop on this one! I'm not a young kid anymore, and need to ease back into things.
200 really EZ
I've been quite sporadic with my attendance at the pool lately, but other things take precedence I guess. Work and house remodel mainly, but I'm still trying to stay in some semblance of shape for my meet(s) coming up soon.
I did enter a meet in western Washington on Sunday, the 23rd, in Kirkland with hopes to attend. This meets always tends to be well populated, and also has some fierce competition as well. I likey. I signed up for the 200 Free, 500 Free, 100 Fly, 200 Fly, and 200 IM I think.
The other meet I'm signed up for is in Coeur d'Alene, Idaho on March 7-8. It's a SCM meet, and I'm swimming the 400 IM, 1500 Free, and 200 Fly on Friday night. Then on Saturday swimming the 400 Free, 100 Fly, 200 IM, 100 Free, and 200 Back...as well as a 25 Free and 25 Fly in the sprint events. A few relays will make this one extra fun too.
I'm doing split requests in the meet too...planning to only race to the 800 (and 400) of the 1500 and cooldown the rest prior to the 200 Fly. On Saturday the plan is the split request the 400 Free (for a 200 Free time), since the 200 Free is just prior to the 100 Fly, and I want to go for Top Ten craziness all in one weekend.
It looks good on paper...we'll see how the weekend really goes!!!!
My swim this morning/afternoon, was kind of rushed in, since I only had a little over a 1/2 hour left of the lap swim time slot. It was mega crowded today, with no one knowing what the heck circle swimming or lane speed grouping means at all. I finally was able to get in, and then moved over with and old age group teammate of mine from way back in the day. We're both distance swimmers so we work well together. He can cream me in open water, but pool swimming is the other way around...mainly my turns are wayyyy better, and he can "outswim" me in a long stretch. Another reason I dislike long course meters as well.
400 Free warmup
400 Flutter Kick or Dolphin Kick w/ short fins on my back, while talking to Casey (who was fin kicking with a board) about my house project and other things.
prior to this set Casey said he only had 10 minutes left...so...
2 x 400 Free Pull @ 5:00 (he originally just wanted to do 1, but I talked him into it)
went 4:35, and then 4:32
We circle swam in the lane with me leading. It was good because he was near enough to me that if I slacked off I'd be getting run over. The 2nd one was a different story though.
8 x 25 @ :30 Odds EZ Free, Evens Fast Fly
1 x 200 Free "pace" or EZ. Another guy wanted me to set a pace for him to follow holding 1:20/100 for a 200 time of 2:40. I was able to do that and finished right at 2:40...he however fell way back off pace after the 1st 50. More work to do bud...
Updated February 11th, 2014 at 04:12 AM by jaadams1
Woke up this morning with another nagging shoulder pain. It's not on the front side of the shoulder like most swimmers tend to get, my pain is on the back/outside edge of the shoulder joint. Not sure what exactly, but it doesn't really hurt to swim (after the initial 200 or so of warmup. Backstroke is the only thing that bugs it in the pool, so I just avoid that (no real changes in my practices) I'm sure it's something related to all the work I've been doing lately.
500 Free warmup
5 x 100 Free @ 1:20 (1:11-12s)
20 x 75 Free Pull @ 1:00 (held :53-:55s)
aside from a long and boring set, this was good
10 x 50 Flutter Kick w/ board @ :55
20 x 25 SDK w/ short fins on back @ :25