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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Wednesday, June 1, 2011 6:30pm Double LCM :)

    by , June 1st, 2011 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    I was able to get in with the local age group swim team and get in some LCM work tonight. Lots of fun.

    Warmup:
    400 Free
    300 Breast (I did 300 Fly Drill)
    200 Back
    100 Fly

    6 x 50 Kick w/ board @ 1:15
    this seemed to take forever to get to the wall!

    12 x 75 K/Dr/Swim by 25s @ LIFO (last in first out)
    I did odds Fly & evens Free

    3 x 400s Free (I did pull) Take :10 rest before/between each 50 FAST
    #1 350 Free; 1 x 50 FAST :30 rest
    #2 300 Free; 2 x 50 FAST :30 rest
    #3 250 Free; 3 x 50 FAST :30 rest

    This set was supposed to be 6 x 400 on this pattern, but I was starting to get cramps in my calf muscles of all places, so I got out.

    -------------------
    3400 LC Meters + 2000 Yards from the A.M.
    This was about 75 minutes in the pool tonight.

    I had lots of fun racing with the age group kids. I was paired up with their fastest kid for the 400s and we were duking it out the whole way through. The other kid was probably wondering who I was and how I was swimming so darn fast! (I was actually trying pretty hard to see if I could break the will of the other kid). He started falling back on the 3rd one, but since I got out after the 3rd one I guess I lost the battle!!

    2 more days till the USA-S meet. At least I got a little pre-meet workout in the pool we'll be racing in. I don't have a heat sheet to view yet, but I have a link to the timeline

    Friday, 1500 Free
    Saturday, 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday, 50 Free, 100 Fly, 200 IM, 200 Free

    Updated June 1st, 2011 at 11:59 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  2. Wednesday, June 1, 2011 5:00am

    by , June 1st, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    200 Free Pull
    100 Kick

    3x thru:
    Swim w/ short fins
    2 x 25 Free w/ SDK to middle @ :35
    1 x 50 Free w/ SDK to middle @ 1:00

    100 Free

    2 x 300 Free Pull @ 4:00 (3:25, 3:15)

    2 x 25 Fly @ :30
    1 x 50 Fly @ :50
    2 x 25 Fly @ :30
    1 x 75 Fly @ 1:10
    2 x 25 Fly @ :30
    1 x 75 Fly @ 1:10
    2 x 25 Fly @ :30
    1 x 50 Fly @ :50
    2 x 25 Fly @ :30
    ------------------
    2000 Yards 45 minutes
  3. Tuesday, May 31, 2011 A.M. & P.M.

    by , May 31st, 2011 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Went in this morning and did a measley little 2000 Yards. Nothing too special. Pretty much stretching out from my Memorial Day Massacre the day before!!

    Tonight:

    Warmup
    200 Swim (100 Free/100 Back)
    400 Pull (200 Free/200 Back)
    100 Fly Drill

    6 x 50 Kick on Back @ 1:00 w/ SDKs
    #1 had 3 SDK both lengths, #2 had 4 SDKs, #3 had 5, etc. up to #6 w/ 8 SDKs both ways (tough for me to do)

    1 x 300 IM @ 4:30
    1 x 100 Free @ 1:15
    1 x 200 IM @ 3:00
    1 x 200 Free @ 2:30 (went 2:13)
    1 x 100 IM @ 1:30
    1 x 300 Free @ 3:45 (went 3:19)

    2 x 400 Free Pull @ 5:30
    #1 only breathe right (this is normal) - went 4:40
    #2 only breathe left (have to think about this) and try to equal the time of the 1st one - surprisingly I went a 4:40 also!

    200 EZ cooldown
    -------------------
    3200 Yards (5200 Yards for the day)


    The IM/Free set was fun. I had a fair amount of rest after the IMs to get ready for a "fast" free with little rest, right into the IM again. The 300 Free at the end was tough, but I pushed it.
    The pulling set w/ breathing left vs. right was surprising to me that I had the same time on both. I figured the left side breathing would be a bit slower since it felt sooooo awkward to swim that way. Maybe it will help my 1500 if I can stretch out and use both sides of breathing occasionally during the race.

    Updated May 31st, 2011 at 11:11 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  4. Monday, May 30, 2011 5:00am

    by , May 30th, 2011 at 12:04 PM (Fast Food Makes for Fast Swimming!)
    Got in right at 5:00 to get the full 2 hours in!

    Warmup: (PWB)
    500 Free
    400 IM Drill
    300 Free Pull
    200 Kick
    100 Free

    20 x 25 w/ short fins @ :35 (Inspired by The Fortress)
    Odds: SDK / Evens: Free swim w/ 5 SDKs off wall

    7 x 100 Free @ Descending intervals 1:30, 1:25, ... down to 1:00 (by jaadams1) I like these kind of sets
    --held 1:05s easily through the 1:15
    --went 1:04 @ 1:10
    --went 1:05 @ 1:05
    --went 1:07 @ 1:00 this one was just too much

    100 EZ Free (I'll give this one to ThatGuy - sorry I couldn't incorporate your 7x300s Fly today)
    This was my normal time/yardage that I usually get out at (1 hour/~2800 Yards).

    4 Times Thru: (Courtesy of GDanner)
    300 Free Pull @ 5:00 (went 3:25/3:21/3:17/3:11)
    200 Stroke (IM Order by cycle) @ 3:00 (went 2:29/2:33/2:40/2:05)
    4 x 50 Free @ :45
    4 x 25 Stroke (IM Order by cycle) @ :30
    1:00 between cycles

    4 x 75 Kick w/ fins & board :10 rest
    200 EZ

    ------------------
    6500 Yards!!! (Inspired by tjrpatt) (GTD is now over 200 Miles)

    This was by far the most yardage I've done to date as a Masters swimmer. I'm tired now, but feel good. My body could definitely tell where the 3000 yard mark was at, as it kept screaming at me "WT". As long as I didn't stop I was okay though. My freestyle is feeling great lately, so I hope that carries through this next coming weekend for the LCM meet (USA-S). At least it's right here in Wenatchee (finally).

    Friday: 1500 Free
    Saturday: 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday: 50 Free, 100 Fly, 200 IM, 200 Free

    Updated May 30th, 2011 at 12:24 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  5. 2 hour practice tomorrow - Give me ideas please!!

    by , May 29th, 2011 at 03:42 PM (Fast Food Makes for Fast Swimming!)
    I think I've got a big 2 hour block for swimming tomorrow morning. I usually only get to swim for an hour before work, but due to Memorial Day...more pain through swimming for me!!

    I'll take most suggestions and try to incorporate one big glob of a workout that is somewhat cohesive, and hopefully I'll be able to swim most of it depending on who else comes to swim.

    Normal, but tough sets will do. I'm not looking for anything too insane, but I'm going to try for a 5,000-6,000 yard total.
    Just doubling my normal yardage in one swim should make me well.
  6. Friday, May 27, 2011 @ 6:15pm at the Y (double)

    by , May 27th, 2011 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    This was my 2nd swim of the day, or my 3rd swim in a 24 hour block if you count last night also. I'm wiped out now...

    Warmup (short 'n sweet)
    200 Free
    200 Free Pull

    Main (building a 400 IM - kinda)
    Base - :40 + :20 for each additional length (+:30 for the breast lengths)

    25 Fly @ :40
    50 Fly @ 1:00
    75 Fly @ 1:20
    100 Fly @ 1:40
    100 Fly/25 Back @ 2:00
    100 Fly/50 Back @ 2:20
    100 Fly/75 Back @ 2:40
    100 Fly/100 Back @ 3:00
    100 Fly/100 Back/25 Breast @ 3:30
    100 Fly/100 Back/50 Breast @ 4:00
    100 Fly/100 Back/75 Breast @ 4:30
    **400 IM - went 5:01
    my splits are "around", I glanced at the clock during the turns:
    Fly, 1:10
    Back, 2:32 (1:22) - after I saw my split time I wondered if I could break 5:00
    Breast, 3:53 (1:21)
    Free, 5:01 (1:08)


    **I was planning on the having 4 more of the swims to build into the complete freestyle but I had to cut it short.
    I was getting pretty beat at this point and decided to make my next one which had the 100 Breast into my complete 400 IM, which I did AFAP (which was digging really deep to find it)

    It felt soooo good to swim the freestyle part in the 400 IM here. My arms were shot from all the fly beforehand. I was doing good as long as I didn't stop, and after the 400 IM was done and I did a mini cooldown, I was pretty much down and out.

    150 EZ

    200 Kick

    3 x 100 Free Pull EZ @ 1:30

    100 EZ
    ------------------
    3200 Yards + 2800 Yards from the A.M. = 6000 for the day <-- even my total of 2 swims doesn't even match up the GDanner's one swim total!!
    (1050 of tonight was Fly)

    GTD Total after this is 199.69 miles. Sooooo close!!

    Updated May 27th, 2011 at 11:07 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  7. Friday, May 27, 2011 5:00am

    by , May 27th, 2011 at 10:33 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Free Pull
    200 Fly Drill
    100 Kick
    100 Free

    20 x 25 Flutter kick w/ board fast @ :30

    12 x 100s (50 Free/50 Back)
    4 @ 1:35 (no rest between sets)
    4 @ 1:30
    4 @ 1:25

    Doing these with the 50 back made me work...I hate backstroke, but swimming more or it should make me better.
    The set had 4 more @ 1:20 but I had to get out, so I did:

    1 x 100 Fly AFAP - went 1:02
    -----------------
    2800 Yards
  8. Thursday, May 26, 2011 6:30pm at the Y

    by , May 27th, 2011 at 12:10 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    200 Streamline Kick on back
    300 Free Pull
    200 IM Drill

    10 x 100s (75 Free/25 Fly)
    2 @ 1:35
    2 @ 1:30
    2 @ 1:25
    2 @ 1:20 (1:06/1:05)
    2 @ 1:15 (1:05s at the end that I was proud of)

    100 EZ
    After the 10x100s I was tired, and during my cooldown I thought I probably could've made 2 more on the 1:10. I'm just a chicken, and doing things solo all the time is easier to back out when it gets tough.

    2 x 250 Free Pull @ 3:00 - goal to make the 2nd one faster than the 1st one
    #1 went 2:43
    #2 went 2:39
    added together makes a 5:22 500 free time.
    100 EZ
    --------------------
    2700 Yards in 45 minutes
  9. Tuesday, May 24, 2011 5:00am

    by , May 24th, 2011 at 10:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    300 Free Pull
    400 IM Drill
    200 Free

    Main: The other 3 in the lane did all Free, I did IM.
    1 x 500 IM :30 rest (~6:10)
    1 x 400 IM :30 rest (~4:50-55)
    2 x 300 IM :30 rest
    3 x 200 IM** :20 rest (**did Fly/Back/Free/Free)

    ------------------
    3300 Yards

    This felt really good today, and it was nice to switch up a little and not do another freestyle workout.
    1 1/2 weeks till my next LCM meet. Yippie!!
  10. Monday, May 23, 2011 6:45pm (double)

    by , May 24th, 2011 at 12:03 AM (Fast Food Makes for Fast Swimming!)
    Went to swim this morning but felt like crud. I'd been moving bags of concrete, mixing, pouring, etc. all weekend long and was a little sore.
    Only did 2200 Yards, but better than nothing.

    Evening swim:

    Warmup
    200 Free
    200 Back Kick/Swim by 25s
    200 Free Pull
    200 IM Drill

    Main Set:

    3 rounds of: (intervals by round)
    1 x 50 Free @ :50 / :45 / :35
    1 x 75 Free @ 1:10 / 1:00 / :50
    1 x 100 Free @ 1:30 / 1:15 / 1:05
    1 x 125 Free @ 1:50 / 1:30 / 1:20
    1 x 150 Free @ 2:10 / 1:45 / 1:35
    rested until the next "top" on the clock between rounds

    Round 1: was just easy free swim
    Round 2: was increased speed, but still somewhat easy.
    Round 3: I did this with my Zoomers and Paddles, and holy it was tough!!
    (Round 3's times were: :28/:45/1:02/1:19/1:39)
    Got really tough by the end and I fell apart in the 150.

    200 EZ Swim

    5 x 100 Free Pull @ 1:30 breathing pattern 2-3-2-3 which I had to think about since I normally only breathe to the right. Made me work on my body roll to the other side.

    100 EZ
    --------------------
    3100 Yards + 2200 Yards from the A.M. = 5300 Yards for the day!
  11. Saturday, May 21, 2011 11:00am

    by , May 21st, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    Had to go to work today, again. At least it was only for 4 1/2 hours and all OT. Plus I fixed a few headaches on the line so Monday will be a piece of cake! Yeah right...

    Then headed over to the Y for a splasharound:

    100 Free
    100 Back
    200 Kick w/ board
    400 Free Pull

    8 x 25 with fins
    odds underwater SDK @ :30
    evens sprint Fly @ :40

    2 Times Thru:
    2 x 100 Free @ 1:15 (held 1:05/:06s)
    1 x 50 Fly Fast @ 1:00 (:32 / :31)

    4 x 150 Pull @ 2:00
    #1-2 100 Free/50 Back
    #3-4 50 Free/100 Back (these were tougher only a few seconds rest)

    200 EZ

    4 x 50s semi quick pace: One of the normal lap swimmers wanted to race me while he was using fins and I went normal.
    I did 2 free and 2 fly. The frees I just went quick enough to stay with him. The flys I had to pretty much sprint to try to win against him. I was 1 for 2 on the fly.
    -----------------
    2500 Yards

    Other good news: My ex finally got picked up after a year and a half of skipping out on her child support court hearing. She's not a good one to make the story short. I just got the paperwork from the court hearing that just finally happened and she got the book thrown at her. $$$$...finally.

    Updated May 22nd, 2011 at 10:26 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  12. LCM Meet in 2 weeks

    by , May 21st, 2011 at 12:16 AM (Fast Food Makes for Fast Swimming!)
    The Apple Capital meet (USA-S) is coming up the first weekend of June, the 3rd - 5th. This is basically the Wenatchee club team hosting all the PNS (Pacific NW) club teams for a beat-down.
    The best thing for me is that the pool is less than 2 miles from my house! Yippie!! Finally I don't have to drive forever to do a meet!!
    I'm sure there will be a few Masters swimmers in the meet other than me, but they do have coaching responsibilities I'd assume, so may not be swimming too much. Plus, there will be a few college kids home for the summer. I think I'll be busy waving the

    Here's my event lineup and entry times:

    Friday:
    Male 15 & Over 1500 Free X18:56.33L

    Saturday:
    Male 15 & Over 100 Free X1:00.82L
    Male 15 & Over 50 Fly X29.01L
    Male 15 & Over 200 Fly X2:32.36L
    Male 15 & Over 200 Breast X2:58.19L

    Sunday:
    Male 15 & Over 50 Free X27.40L
    Male 15 & Over 100 Fly X1:04.48L
    Male 15 & Over 200 IM X2:34.25L
    Male 15 & Over 200 Free X2:14.77L



    Overall, I think my events are good, and I should swim well. The only real worry I have is the 1500 LCM! I've never like the race.
    Categories
    Meets
  13. Friday, May 20, 2011 5:00am

    by , May 20th, 2011 at 10:47 AM (Fast Food Makes for Fast Swimming!)
    Got right to it this morning!

    4 x 100 Free @ 1:30 (warmup)
    3 x 200 Free @ 2:30 (2:20/2:18/2:15)
    2 x 300 Free Pull @ 3:30 (3:20/3:18)
    1 x 400 Free @ 4:30 (4:25)

    8 x 50 Fly (2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45)

    3 x 200 (100 IM/100 Free) @ 2:50

    4 x 100 Back @ :15 rest (held about 1:15-1:20)
    -----------------
    3400 Yards

    2 more weeks away till my next adventure in LCM competition with the age group kids.

    Updated May 20th, 2011 at 12:26 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. Thursday, May 19, 2011 5:00am

    by , May 19th, 2011 at 12:31 PM (Fast Food Makes for Fast Swimming!)
    400 Free
    400 Free Pull
    200 Kick

    6 x 50 Back :10 rest work on SDKs (I did 3)
    4 x 100 IM :10 rest
    6 x 50 Back Kick w/ SDKs (again 3) :10 rest
    4 x 125 IM extra length back :10 rest
    -----------------
    2500 Yards

    It was good to do something other than all free and fly for a change. Plus after 2 days off from the pool to rest my back today was a nice n easy light day for me.
  15. Monday, May 16, 2011 5:00am

    by , May 16th, 2011 at 09:34 AM (Fast Food Makes for Fast Swimming!)
    Main set courtesy of GDanner

    Warmup:
    200 Free
    300 Free Pull
    100 Fly Drill

    Main:
    3 x 100 @ 1:40, 1:35, 1:30 (held 1:05s)
    2 x 50 Kick @ 1:00
    3 x 100 @ 1:30, 1:25, 1:20 (held 1:05s)
    2 x 50 Kick @ 1:00
    4 x 100 @ 1:20, 1:15, 1:10, 1:05 (1:05, 1:05, 1:04, 1:04)
    2 x 50 Kick @ 1:00

    100 EZ

    8 x 75 (50 Free, 25 Fly) @ 1:10

    3 x 100 IM @ 1:35, 1:30, 1:25
    2 x 50 Kick @ 1:00
    1 x 100 Fly (went 1:05)
    100 EZ
    ----------------
    3200 Yards
  16. LCM Results from USA-S Meet

    by , May 15th, 2011 at 07:31 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it. I'm sunburned redder than a lobster from Saturday and waterlogged from the downpour of rain today, so had a little of everything...including my handed to me by a bunch of 14-16 year old kids. I swam all my events as exhibition so I wouldn't take awards/placing away from the age groupers as well, not that there were that many in the 17+ ages.
    This was swum in a 6 lane, 50 meter pool with no additional space for cooldown. Starting end was 12 feet deep, but went to 4 feet at the 15 meter point, and continued to 3 feet at the turn end. Not the best pool, but the pool doesn't make the swim fast, that's the swimmer's job to make the swim fast no matter what the conditions are!

    Saturday:
    HOT, 79 degrees and pure sun. No clouds in the sky, and a little breezy. Not bad for the middle of May in Idaho.

    400 IM: 5:23.61 (best time/also a new LMSC record)
    30.0/36.8 (1:06.8)
    43.9/43.3 (1:27.2)
    48.7/48.9 (1:37.6)
    --.-/--.- (1:11.9)
    I was 5th overall among the 13 & Over boys division. I was pleased with the swim. My backstroke still sucks in an IM event though.

    200 Back: 2:37.84 (best time by 3 sec./also a new LMSC record)
    --.-/--.- (1:16.4)
    41.4/39.9 (1:21.3)
    All I was thinking during this event was "where are those damn flags???!!?"

    100 Breast: 1:23.19 (best time)
    38.3/44.8
    I'm definitely needing walls at the 25s to have another pullout in breaststroke. Ugly!

    100 Free: 1:00.11 (best time by 0.7 sec./also a new LMSC record)
    --.-/--.-
    Sooooo close to breaking a minute.
    Didn't get the splits, but I got a video It felt really good when at about the 75-80 meter point the kid next to me fell back and I kept going.
    [nomedia="http://www.youtube.com/watch?v=D_rcXOD95YE"]YouTube - 5-14-11 100 LCM Free @ Lewiston, ID USA-S Meet[/nomedia]


    200 Fly: 2:32.08 (best time by 0.3 sec./also a new LMSC record)
    Don't look at these splits, and please don't laugh too hard.
    30.1/37.9 (1:08.2)
    41.2/43.0 (ouch)
    Basically, this was my 5th event of the meet, and it was literally 15 minutes after the 100 free. I felt good thru about 125 meters, and after that I just watched everyone pass me. I've got another chance for the 200 Fly at our home meet in June.
    [nomedia="http://www.youtube.com/watch?v=bsGQYvrUA6g"]YouTube - 5-14-11 200 LCM Fly @ Lewiston, ID USA-S Meet[/nomedia]


    Sunday:
    Cold, +-50 Degrees or so, clear skies at first, then the clouds and wind started coming in, turning to light rain, then a complete downpour!!

    400 Free: 4:49.38 (best time by 1 sec./also a new LMSC record)
    1:06.7/1:14.2/1:14.8/1:13.7
    I was in the outside lane of the final heat and just tried to ignore the kids in the middle. I split it pretty good, but looking at it now, I probably could have brought each 100 down another second or two.

    100 Fly: 1:05.62
    --.-/--.-
    Considering the temperature dropped really quickly, and the rain started pouring at this point, it was a great swim. I was about 1 second slower than my swim from last year which was indoors. I was happy with this because I was also 2nd place overall in the event. The kid that beat me just finished his freshman year at the Univ. of Puget Sound, where he set the conference record in the 200 Fly this year.
    [nomedia="http://www.youtube.com/watch?v=Lly96_kVRzo"]YouTube - 5-15-11 100 LCM Fly @ Lewiston, ID USA-S meet[/nomedia]


    200 Free: Cancelled
    The downpour of rain and wind was so intense, and it was freezing that the officials decided to call off the remainder of the meet, which still had 4 or 5 more total events for all ages to go. I only ended up missing this one event, but that's OK with me.

    Updated May 15th, 2011 at 08:42 PM by jaadams1

    Categories
    Swim Workouts , Meets
  17. 1st LC Meet USA-S as a Master :) preview

    by , May 12th, 2011 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Here's the psych sheet. I'm the in the heats.

    I'm using all my best times from last summer's LC meets that I did, so I should be able to improve on my times. I'm in way better condition that I was last year.

    Saturday I'm swimming:
    400 IM (seeded 2nd)
    200 Back (8th)
    100 Breast (6th)
    100 Free (5th)
    200 Fly (4th)

    Sunday:
    400 Free (5th)
    100 Fly (tied 2nd)
    200 Free (6th)

    It's a 6 lane 50 meter pool, I've never swum in this size pool before, but at least I'm in the top heat in all of my races. 200 back isn't considered a race, if you want to get technical about it...it's a survival swim.

    This will be one heck of a challenge too. Lots of events, and I get to start it all off with the hardest event possible (IMO) for LCM swimming.

    Updated May 13th, 2011 at 12:03 AM by jaadams1

    Categories
    Swim Workouts , Meets
  18. Thursday, May 12, 2011 5:15am

    by , May 12th, 2011 at 10:12 AM (Fast Food Makes for Fast Swimming!)
    I made it this morning, 15 minutes late, but I made it

    The pool was freezing cold too!! I know what 79 degrees feels like from competitions at big meets, and this was WAY colder than that. Even after I sprinted the first part of the warmup, my body was still freezing.

    100 Free Sprint
    300 Free
    100 Fly

    6 x 50 25 Fly/25 Free :05 rest

    12 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    I was able to hold these all at 1:05 or under which was nice.

    200 EZ Kick and out to the warm showers!
    -------------
    2200 Yards
  19. Wednesday, May 11, 2011 7:00pm at the Y

    by , May 11th, 2011 at 11:07 PM (Fast Food Makes for Fast Swimming!)
    I missed the last two mornings...
    Tuesday A.M. I was lazy, turned off my alarm clock and went back to bed...then I realized I had done that and missed practice, reset my alarm clock for a normal "work time".
    Wednesday A.M. Forget to reset my alarm clock for "swim time" and overslept swimming again!! This is so unlike me! Oh well, I'm human.

    Went for a 30 minute swim tonight after my parent/child swim class with my daughter (21 mos.)

    300 Free
    500 Free Pull (pretty strong too) felt like a 5:30-5:40 or so
    200 (100 Fly Drill/100 Back Drill)

    4 x 50 Fly/Free by 25s @ :50

    10 x 25s Fly @ :30

    150 Free EZ and out
    ---------------
    1600 Yards is better than 0 Yards!!
  20. Monday, May 9, 2011 5:00am

    by , May 9th, 2011 at 09:51 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Free Pull
    400 IM Drill
    8 x 25 Kick @ :30 w/ board

    2 x 200 IM @ 3:00
    8 x 50 Free @ :40
    8 x 25 Fly @ :30

    10 x 100s @ 1:30
    3 Fly first 1:05, then 1:10s
    1 Free EZ
    3 Fly held 1:11/1:12s
    1 Free EZ
    2 Free went 1:02, 1:00
    -------------
    3000 Yards