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Daily Practices

  1. 3/26 - 3/27 Inland NW Champs Recap

    by , March 27th, 2011 at 10:07 PM (Fast Food Makes for Fast Swimming!)
    We only had 55 people entered in the meet. It was one of the lowest of all time for the area, and especially for this season where all other meets were a bit higher attended. Not a lot of rest for us.

    Saturday:
    400 IM: 4:41.94 2 seconds slower than in February. I think that my sickness midway through the week took a toll on me for this event. I just got wiped out after the 75 point of the race. I was still faster at the 200 point of the race than before, but couldn't bring it home.

    200 Back: 2:16.33 Best time in SCY because it was my first time doing it. It was a little slow compared to my SCM conversion from 2:29 a few weeks ago.
    [nomedia="http://www.youtube.com/watch?v=SU3ZNK-57jY"]YouTube - 3-26-11 200 Back.mp4[/nomedia] (I'm in Lane 4)


    100 Breast: 1:07.29 Best time in masters by 2 seconds. Missed my LIFETIME best by just over 1/2 second too! I was going up against "The Breaststroker"...a guy who swims only the 50, 100, and 200 in each meet, and nobody can really touch him. I was able to beat him in this one. Yippie!!
    [nomedia="http://www.youtube.com/watch?v=8jF5rFhO15Q"]YouTube - 3-26-11 100 Breast.mp4[/nomedia] (I'm in lane 4)

    400 Medley Relay: Fly - split a 57 high

    Saturday evening at the social: We had our regular LMSC annual meeting, and awards for the year. I won the most dedicated swimmer award this year. I was not expecting it and am honored!

    Saturday night night: Halo on the XBOX 360 till about 1:00am...priorities you know...swimming/XBOX/swimming/XBOX...I figure I can swim anytime, the XBOX was a one time deal!!

    Sunday:

    A little tired, but still having fun.

    50 Breast: 31.46 Another masters best time by default, 1st time. I was too deep on the dive and got stuck underwater during the breakout stroke. Got beat by the breaststroker dude by .3 seconds
    [nomedia="http://www.youtube.com/watch?v=p0cO0sAE5I8"]YouTube - 3-27-11 50 Breast.mp4[/nomedia]


    200 Breast: 2:29.49 Best time for 4 seconds. Was out at a 1:10 at the 100. Just got tired, but came home strong and almost caught "the man".
    [nomedia="http://www.youtube.com/watch?v=CYV-q3i5SHs"]YouTube - 3-27-11 200 Breast.mp4[/nomedia]


    200 Free Relay: leadoff 24.64

    400 Free Relay: leadoff 53.60 this was the next heat after the previous relay, so about 2 minutes of rest for me.

    Assigned: 1000 Free
    Did: 1000 Reverse IM (idea provided by That Guy): 12:45.59 - This was just a have fun race. Swam it pretty relaxed, to be ready for the 250 at the end. It didn't even hurt, and my stroke held strong. Basically my time was like putting two 5:00 400 IMs together, with a 2:45 200 IM also...so not too bad.
    [nomedia="http://www.youtube.com/watch?v=DfkhgiSaIj8"]YouTube - 3-27-11 1000 Rev IM.mp4[/nomedia]

    Updated March 28th, 2011 at 09:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  2. Friday, March 25, 2011 5:30am

    by , March 25th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    Warmup: (this is basically my meet warmup too...I don't do too much)
    300 Free
    200 IM Drill

    2 x 50 Fly Drill/Fast by 25s

    1 x 200 IM FAST from a push went 2:18 (masters best 2:10.30)
    Got in my 200 IM swim that I didn't get to in last night's practice. Felt really good. Going to have a good 400 IM tomorrow at the meet.

    50 EZ

    4 x dive 12.5s

    50 EZ and out
    ------------------
    1000 Yards
  3. Thursday, March 24, 2011 7:15pm at the Y

    by , March 24th, 2011 at 11:56 PM (Fast Food Makes for Fast Swimming!)
    Didn't wake up for practice this morning...maybe because I swam the night before. Oh well...at least I'm using my Y membership for admission rather than the cash I was paying out before.

    Warmup:
    2 x (100 Free/50 Back)
    300 Free Pull
    200 IM Drill

    8 x 25 SDK w/ full fins @ :40 (odds on back, evens on stomach)
    was holding :12-:13 on each one of these, on my stomach stayed underH20 until the "T" at the end, back was about 15 meters underH20

    100 Free EZ

    Now the plan was to swim a race paced 1/2 distance of each event I am doing this weekend (1000 Free, 400 IM, 200 Breast, 200 Back, 100 Breast, 50 Breast) These were all from a push since there's no diving at the YMCA pool

    1 x 500 Free (I cheated and did pull) went 4:48 (I also miscounted and stopped at the 450 OOPS!) Still it was a good swim...would've been 5:20ish. I've been only a 5:17 in a meet this year.

    200 EZ

    1 x 200 IM - I was out strong, :30 at the fly, feeling great on the back, until near the end of the 50 back...CRAMP in the calf! I just stopped and stretched it out.

    200 EZ

    1 x 100 Breast - went 1:16 - my masters best w/ dive is a 1:09.2, so from the push this time was pretty good.

    200 EZ

    1 x 100 Back - 2nd 25...same thing with my other calf...cramp!! That's it...I was done for the day. Not enough hydration in my body...and probably a little overzealous a couple days after being sick for a few days.

    200 EZ and out
    ----------------
    ~2600 Yards

    Other than the cramping, which I'm not overly concerned about, I feel great in the water. I'm expecting another weekend of fast swims. Inland NW Champs @ Univ. of Idaho - Moscow
  4. Wednesday, March 23, 2011 6:30pm @ Y

    by , March 23rd, 2011 at 11:27 PM (Fast Food Makes for Fast Swimming!)
    I've been sick for the past couple of days with everything my kids had for the past few days before that!! At least I feel recovered now. I decided to hop in tonight during lap swim while my kids were in swim lessons on the other part of the pool. Did a "Fortress workout". It was hella tough too, I'm not used to working my kick like this. A BIG to everything Mrs. Fort does...she's a tough person to work her legs like she does.

    Warmup:
    200 Free
    200 IM Drill
    200 Kick

    w/ fins (full length)
    8 x 25 SDK on back @ :30 my legs were burning by the end of the 6th one.
    4 x 50 flutter w/ board @ 1:15 (:32, :30, :29, :29)
    2 x 100 SDK on back @ 2:30 (1:05, 1:04)

    by this point I had to take the fins off (feet sore), plus it was time to get out to get my son dressed from his lesson. (10 min. break)

    200 EZ swim

    w/ fins
    about 20 x 25 various (SDK on front/back, Fast Fly/Back/Free) on no particular interval

    **did some teaching/learning with another fellow lap swimmer who frequently is there when I'm there...

    after a bit more of EZ swimming did a:

    50 AFAP Free from a push (went :26)
    **The other guy went a :39 on his 50...then after a quick stroke technique correction he tried again and went a :36.
    -----------------
    ~2200 Yards

    I really enjoyed tonight...got in a good amount of positive work (no "garbage yardage")... & my legs and feet have a different feeling after practice. I think I'll start doing a day a week like this...it'll most likely help out my sprints which have been lacking lately. Leslie...you've inspired me!!

    **I'm noticing now that my lower back is a little more sore than normal, probably from the extra fin work that I'm not used to.

    Updated March 23rd, 2011 at 11:45 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  5. Monday, March 21, 2011 5:00am

    by , March 21st, 2011 at 12:07 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Pull
    200 IM Drill
    200 Free/Back

    150 Free @ 2:10
    100 Free @ 1:30
    50 FLY @ :50
    150 Free @ 2:00
    100 Free @ 1:20
    50 FLY @ :45
    ***was going to go round 3 next (1:50/1:10/:40), but got bombarded by 2 others @ ~5:35am in the lane and had to bail I was looking forward to it too!!

    8 x 75 @ 1:10 (25 kick w/ board, 50 Free)

    300 Free Pull

    3 x 100 Breast strong @ 2:00ish
    ---------------
    2600 Yards


    We've got the "state champs" for Inland NW this weekend coming up. It's actually the eastern half of Washington state, and northern half of Idaho state.
    I'm swimming the 400 IM, 200 Back, 100 Breast on Saturday, and the 200 Breast, 50 Breast, and 1000 Free on Sunday. Not my greatest events, but I'm going to go for it in the 400 IM and the 1000. The breaststroke events, I'm just going to try to beat the "hotshot" 55 year old breaststroker from one of the other teams. 4 relays I'm sure also for points toward the season ending total...we've got a shot for the points championship for the SCY season amongst our rival workout groups in the LMSC!

    Updated March 21st, 2011 at 12:17 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  6. Saturday, March 19, 2011 11:00am

    by , March 19th, 2011 at 05:08 PM (Fast Food Makes for Fast Swimming!)
    Went to swim at the YMCA this morning/afternoon. I had a good workout, and it got more interesting as the lanes started getting fuller and fuller. I was eventually swimming with 4 in a lane...luckily the 4 fastest all swam together. The funny part was watching the common swimmers try to figure it out. The noodlers had to give up their area of 2 lanes down to just 1 lane, since we had 4 laps lanes with 4 in each lane already and even more people coming. WTF??? Where did all these people come from???

    Warmup:
    200 Free
    200 Back
    200 Pull

    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    2 x 100 Free @ 1:15
    1 x 100 Free @ 1:10
    I pretty much held 7's & 8's all the way through. Luckily I finished this part of my workout before the huge onslaught of swimmers arrived.

    400 Free Pull

    4 x 50 Fly

    3 x 200 Free @ 3:00 FAST (2:10, 2:12, 2:12)
    I was following a 19 year old from the swim team who was doing 200s SDK with big fins on his back (he was holding 2:08/2:10s), so I had a huge wake to fight through, but I was determined to stay up with him. These were the fastest 200s I've done in practice in a long time, and considering the wave machine I was following, I thought I did quite well. I was exhausted at this point...all in 60 minutes.

    100 EZ
    -------------------
    3400 Yards
  7. Friday, March 18, 2011 5:00am & 7:15pm

    by , March 19th, 2011 at 02:06 AM (Fast Food Makes for Fast Swimming!)
    AM Workout

    Warmup:
    200 Free
    200 Pull
    200 IM

    8 x 50 Fly/Free @ 1:00

    20 x 25 Kick w/ board & fins fast @ :30
    Alt 3 - 25s flutter kick w/ 1 -25 Dolphin Kick

    10 x 100 Free @ 1:30
    --------------
    2500 Yards

    PM Workout

    Warmup:
    200 Free/Back
    200 Pull
    200 IM
    200 Free/Back

    3 x 100 IM @ 1:30
    3 x 50 Free @ :45
    :30 rest
    2 x 200 IM @ 3:00 (held 2:35s)
    2 x 75 Free @ 1:10
    :30 rest
    1 x 300 IM @ 4:30 (went 3:50)
    1 x 100 Free

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:25

    ------------------------
    3200 Yards + 2500 Yards (AM) = 5700 Yards for the day
  8. Thursday, March 17 (& Wed 16), 2011 5:00am

    by , March 17th, 2011 at 10:16 AM (Fast Food Makes for Fast Swimming!)
    Wednesday:
    I missed the morning practice yesterday...kinda turned off the alarm clock and didn't wake up. Then when I did wake up it was that startling awaking that you're late for something...except this time I hadn't missed work
    I went to the YMCA and finally signed up as a member so I can now make use of all their facilities without having to pay the non-member admission. Even if all I do is swim twice a week at their pool all year long, I will almost break even on the price, so at least I can do that, and then add weight room exercises, cycling, group stuff, etc. Or...I'll be like most people...and just pay the monthly fee and never go!

    I did get into the YMCA pool last night for about 1800 yards of swimming while my daughter was in her swim lesson on the other side of the pool.

    Thursday
    Warmup:

    300 Free
    300 Pull
    200 Kick
    300 IM


    16 x 25 Fly fast w/ fins (I use the shorty zoomer-type fins) @ :30
    100 Free @ 2:00
    16 x 25 Back fast w/ fins @ :30
    100 Free @ 2:00
    16 x 25 Breast fast @ :30
    100 Free @ 2:00
    1 x 100 Free fast w/ paddles & fins (went :57)

    100 EZ
    -----------------
    2800 Yards
  9. Tuesday, March 15, 2011 Double 6:15pm @ YMCA

    by , March 15th, 2011 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    I was bored tonight at home, so I figured I'd be productive and go to the pool for a little bonus workout! It was a nice surprise to dip my foot in the pool and feel cooler water than normal too! I turned to the head guard and asked her if it was cooler than normal. She smiled and said "Yes, 83...Sshhhh...don't tell anyone " I guess their "normal" is 84-85, so I wasn't complaining.
    Good workout tonight, I could definitely tell it was a second swim of the day, haven't done one of these in a while. The second half of the workout I even got to split my lane with a Noodler who traded in her noodle for a pair of fins, which didn't seem to do much for that matter. Like everyone says here, it's HOW you use them, not that you're using them.

    Gonna throw in an Ab Ripper X workout just for fun before bed too.

    Fort - take note of this: I went for a more kick intensive workout than I normally would do, and made some good work of it too. (All my kicks were with a board).

    Warmup:
    200 Free
    100 Kick
    200 Free
    100 Kick
    200 IM

    10 x 75 (25 Kick w/ board, 50 Free)
    2 @ 1:15, 2 @ 1:10, 2 @ 1:05, 2 @ 1:00, &
    2 @ :55 (these were tough ones, touch and go, but I made them)
    50 EZ

    2 Times Thru:
    150 IM no free (relaxed) @ 2:30
    100 Free @ 1:30

    20 x 25
    Odds SDK on back @ :45 (my stomach was lovin' me)
    Evens Sprint Fly @ :30

    8 x 100 Free @ 1:20 (held 1:09s, 1:10s)

    100 Kick EZ
    -------------
    3500 Yards + 3100 Yards from this morning = 6600 Yards for the day
  10. Tuesday, March 15, 2011 5:00am

    by , March 15th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    I just sent in my USA-S registration so I can get my butt kicked by the age grouper kids this spring and summer in the LCM meets in the area. Happy times there. At least I'll be showing a few of them how to swim the 200 LCM Fly!

    Oh yeah, the pool was extra hot today...muscles just went blah after diving in. The people liked it a lot today.

    Warmup:
    300 Free
    300 IM Drill
    300 Free Pull

    4 x 200 @ 2:55
    #1-2 175 Free, 25 Fly
    #3-4 75 Free, 25 Fly, 75 Free, 25 Fly

    4 x 100 @ 1:30
    #1 75 Free, 25 Back
    #2 50 Free, 50 Back
    #3 25 Free, 75 Back
    #4 100 Back

    4 x 50 Breast @ :50

    6 x 75 @ 1:10
    25 Fast Kick w/ board, 50 Free

    6 x 50 Free
    1 @ each int. :55, :50, :45, :40, :35, :30

    50 EZ
    -----------------
    3100 Yards

    Felt good by the end, despite the warm water temperature.
  11. Monday, March 14, 2011 5:15am

    by , March 14th, 2011 at 09:52 AM (Fast Food Makes for Fast Swimming!)
    Did 2 P90X workouts Sunday: The UML (upper, middle, lower), and the Cardio Intervals - good times all around.

    Today: didn't jump in till 5:15am this morning (this warmup also counts as my cooldown from the meet)
    Warmup:
    200 Free
    100 Kick
    200 Pull
    200 IM Drill
    100 Kick
    200 Pull

    8 x thru:
    25 Sprint Kick w/ board @ :30
    50 Free @ :50

    200 IM

    4 x 100 Free @ 1:20

    100 EZ
    -------------
    2300 Yards
  12. Friday, March 11, 2011 5:00am & Seattle Meet Info

    by , March 11th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    This morning I just got in and swam about 2000 yards of nice n easy stuff. The last 500 of it I did 10 x 50 Free working on extending my SDK off the wall to the halfway point. I may implement this on my meet tomorrow in the 100 Free to become Phelps-ish (at least in spirit).

    I attached a copy of the heat sheet for tomorrow's meet at Seattle University. I'm swimming the 1000 Free, 100 Fly, 200 Free, 100 Free, and 200 IM. I have some good races in all of them, which is a very nice challenge.
    Attached Thumbnails Attached Files
  13. Thursday, March 10, 2011 5:00am

    by , March 10th, 2011 at 10:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Pull
    200 IM Drill

    2 Times Thru:
    4 x 100s (first time 1:30, second 1:25)
    --25 Fly, 75 Free
    --50 Fly, 50 Free
    --75 Fly, 25 Free
    --100 Fly
    100 Backstroke stretch out @ 2:00
    100 Kick on back

    600 Free Pull

    4 x 25 Fly @ :30
    100EZ
    -------------
    2600 Yards
  14. Wednesday, March 9, 2011 5:00am NCAA Dual Meet

    by , March 9th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    For today's practice I reverted back to the college days, when our coach would have us swim the "NCAA Dual Meet" in either the short version, or long version. Short has 100s of all strokes, 200 IM, 1000, and 200 relays. Long has 200s of all strokes, 400 IM 1650, and 400 or 800 relays.
    I chose to do the short version today, mainly because I only have just under an hour always for practice.
    Oh and the fun part is, that you swim this like a meet where you dive in for all events, and all legs of both relays! So there is a lot of up and back in. You're only supposed to take enough rest to get yourself stable on the blocks to throw yourself back in again...just watch out for fellow teammates in the diving process.
    I was able to complete this in about 38 minutes:

    200 Medley Relay
    1000 Free
    200 Free
    50 Free
    200 IM
    100 Fly
    100 Free
    100 Back
    500 Free
    100 Breast
    200 Free Relay
    -------------
    2750 Yards + 300 Yards of Fly Kicks/Drills
    -------------
    3050 Yards

    After this I did 50's of kicks/drill Fly with the group in the teach/learn part that happens every day between 5:45-6:00.
    My group always swims around leisurely till 5:45 or so, does this teach/learn for 15 minutes, and then swims a workout from 6:00-7:00. I always just swim on my own from 5:00-6:00am since I have a job I have to go to.
  15. Tuesday, March 8, 2011 5:00am

    by , March 8th, 2011 at 09:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    500 Alt. 100 Free/100 Back

    Main Set (3 rounds):
    400 Free @ 5:30
    6 x 50 Kick @ 1:00
    2 x 100 Free @ 1:30, 1st Fast, 2nd Faster (that was the intent at least)
    1:00 rest

    1st round 400 (4:45), 100s (1:03, 1:04)
    2nd round 400 Pull (4:35), 100s (1:03, 1:03)
    3rd round 400 Paddles only (4:35), 100s (1:01, 1:00)

    100 EZ and out
    -----------------
    3300 Yards

    I felt really good today, by really good I mean that my muscles are still saying Oooowwww... I really pushed pretty hard today, about 800 yards more in the same time as my normal 2500 or so. Gonna do some kind of P90X workout tonight...not sure which one yet, but any of them will be fun.

    Oh yeah...and since my last posting I've signed up for one more bonus meet...kinda like extra credit in school...this Saturday at Seattle University. 1000 Free, 100 Fly, 200 Free, 100 Free, 200 IM
    **Special Note: The 100 Fly/200 Free and back to back events, I'll probably have about 4-6 heats of rest so I'll be okay!!

    Updated March 8th, 2011 at 11:16 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  16. Monday, March 7, 2011 5:00am

    by , March 7th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    500 Free
    500 Pull
    --200 Free, 100 Back, 200 Free
    200 Kick on back

    800 IM Drill on Fly, swim the rest

    200 Kick

    100 SDK on front, breathe as little as possible :30 rest
    200 Free (2:15) :30 rest
    100 Fly
    ------------------
    2600 Yards

    Nice little recovery stretch out workout from the meet last weekend. At least I got in my cool down (this morning) after my last event Saturday.

    3 more weeks till my next meet...the LMSC Champs meet Mar. 26-27 in Moscow, Idaho.
    400 IM, 200 Back, 100 Breast on Saturday
    50 Breast, 200 Breast, 1000 Free on Sunday

    I'm gonna shoot for a good 400 IM and 1000 Free at this one...the other events, and I'm sure 4 relays over the weekend will just be filler yardage to have fun with.
  17. Thursday, March 3, 2011 5:00am

    by , March 3rd, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    You can't feel good at every practice, and today was one of those days. I stood there forever on the deck thinking about why I even came to practice today. I was extra tired, my muscles hurt, I was still tired, needed more sleep, sore all over,...

    Warmup:
    200 Free
    200 Pull
    200 IM

    20 x 25 @ :40 SDK w/ fins - made most of them underwater

    After this I did maybe another 200 yards before hitting the showers

  18. Wednesday, March 2, 2011 5:00am

    by , March 2nd, 2011 at 03:23 PM (Fast Food Makes for Fast Swimming!)
    Did the Plyometrics P90X DVD last night. Yes I was sweating, and it was hard, but I found that it was easier overall than the Chest and Back DVD. Maybe that's just because of the strenuous actions of repeated pushups/pullups in different positions that I really haven't done a lot of lately.

    Warmup:
    200 Free
    200 Pull

    200 Fly @ 3:00 (2:27)
    100 Fly @ 1:45 (1:12)
    50 Fly @ 1:00 rest (:35)
    200 Back @ 3:00 (2:45)
    100 Back @ 1:45 (1:19)
    50 Back @ 1:00 rest (:37)
    200 Breast @ 3:00 (w/ breaststroke fins) (2:50)
    100 Breast @ 1:45 (1:23) (started feeling the pressure of the fins here, and took them off)
    50 Breast @ 1:00 rest (:41)
    200 Free @ 2:30 (2:10)
    100 Free @ 1:20 (1:04)
    50 Free (:31)

    200 Free Stretch out

    4 x 150 @ 2:30
    odds 150 IM no free
    evens 150 Free EZ

    ----------------
    2600 Yards
  19. Tuesday, Mar. 1, 2011 5:00am

    by , March 1st, 2011 at 10:06 AM (Fast Food Makes for Fast Swimming!)
    This morning was definitely fun after last night's P90X routine. Chest & Back w/ Ab Ripper X, almost 75 minutes long. My shoulders are sore today, along with the triceps. I just swam nice and easy to stretch out.
    I think I'm doing Plyos tonight, and then the Stretching DVD Wed. night, that'll be it for the week so my muscles will be okay to compete on Saturday at the SCM Meet, in Coeur D'Alene, Idaho. 400 IM, 200 Free, 200 Back, 200 Fly, 400 Free. Fun fun.

    Warmup:
    300 Free
    200 Kick
    300 Pull
    200 IM Drill

    18 x 50 Free decsending intervals
    3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35
    It was tough to get going quick near the end of the set, but I made it.

    6 x 50 (25 Fly/25 EZ Free) @ 1:00 push the fly as best as possible
    6 x 50 (25 Back/25 EZ Free ) @ 1:00 stretch out

    100 Kick
    -------------
    2600 Yards
  20. Monday, Feb. 28, 2011 5:00am

    by , February 28th, 2011 at 10:04 AM (Fast Food Makes for Fast Swimming!)
    My wife and I started the P90X program last Friday night, and have done 3 days of it so far, and feeling pretty good. Day #2 was actually the hardest day, like in most things, but once you get past that it seemed easier. We'll see as the adventure continues.

    P90X:
    Friday: UML - 45 minutes
    Saturday: Cardio Intervals (one set) - 30 minutes
    Sunday: Cardio Intercals (two sets) - 60 minutes
    My legs/knees are really feeling the brunt of this new workout addition. I'm a sea animal, not a land animal. But at least I know its just muscle fatigue.

    Swimming
    Warmup:
    200 Free
    200 Free Pull

    600 IM Fairly Fast - went 7:55
    1:00 rest
    400 IM AFAP after the 600 went 5:05
    1:00 rest
    200 IM AFAP after that went 2:25

    I was really happy with the way I felt doing these, and the times seemed to be pretty good. Had another guy jump in a start swimming during the middle of the 600, so I just had to avoid him.

    400 Free Pull stretch out

    Twice thru:
    4 x 50 Free @ :45
    50 Kick

    8 x 25 Dive Sprints & swim EZ back

    ---------------
    2900 Yards