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Fast Food Makes for Fast Swimming!


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  1. Saturday, Feb. 5, 2011 Olympia Meet Results

    by , February 5th, 2011 at 10:04 PM (Fast Food Makes for Fast Swimming!)
    Had a good couple of swims today. Here they are:

    Oh yeah, I wore the Yingfa brand jammer that I just got in the mail last week, and loved it. Got a size L, and it was pretty good on size. I usually wear a size 30 for other suits.

    1650: splits by 100

    100 - 58.4
    200 - 1:04.2
    300 - 1:05.2
    400 - 1:06.0
    500 - 1:06.5 (5:20.6)
    600 - 1:06.5
    700 - 1:07.2
    800 - 1:07.4
    900 - 1:06.8
    1000 - 1:07.6 (5:35.8) (10:56.4)
    1100 - 1:06.9
    1200 - 1:07.3
    1300 - 1:08.0 ugh feeling it here...ready to get out...
    1400 - 1:07.1
    1500 - 1:06.4 (5:37.2)
    1600 - 1:04.7
    1650 - 30.3
    Total Time: 18:07.57

    I beat my age group LMSC record by 6 seconds!!! So much better than missing it by 3 tenths... I'd been looking at that time for the past 2 years but never thought I would actually have an attempt to beat it.
    Beforehand I told my split taker (who was a former teammate of mine in agegroup) that I wanted to hit 5:20, 5:35, 5:35 by 500s and come home fast... I pretty much nailed that.
    My triceps, lats, and pecs were just killing my about 5 minutes afterward, and never really got the feeling loosened up throughout the remainder of the meet/cooldowns, but I had an amazing swim! I also came about 2 minutes, 15 secs. from my lifetime college best time! WOOHOO!!!!!

    200 Free:
    26.1 / 29.4 / 30.1 / 30.1 = 1:56.16

    100 IM:
    12.2 / 16.0 / 18.1 / 13.9 = 1:00.41 <-- A masters best! I actually won the event due to my breaststroke if you can believe that!

    50 Free leadoff mixed 200 free relay:
    24.96 I was getting pretty pooped by this point.

    100 Fly:
    12.7 / 15.1 / 15.2 / 15.8 = 59.22
    Same thing here...at least I broke a minute

    200 IM:
    12.8 / 16.1 = 28.9
    18.7 / 18.5 = 37.2
    19.5 / 20.8 = 40.1
    18.3 / 16.0 = 34.3 <--only sped this up the last 25 so I wouldn't get beat
    Total: 2:21.12

    The 200 IM was just a nice easy cooldown swim for me. I was originally entered with a 2:10, and the next fastest seeded time that showed up was a 2:23. I just swam it easy to stretch out, but I didn't let the 2nd place guy beat me at the end

    *** On a side note... I was just asked by our current Top Ten recorder person if I would be interested in the job since she's been doing it for so long. I said what the heck...ok. As of March I guess the job is mine. I'll find out how much work will be involved soon.

    Updated February 6th, 2011 at 12:41 AM by jaadams1

    Categories
    Swim Workouts , Meets
  2. Friday, Feb. 4, 2011 5:00am 50 MILE CLUB!!!

    by , February 4th, 2011 at 10:06 AM (Fast Food Makes for Fast Swimming!)
    I'm a GTD 50 miler now!!! (50.09) Yippieeeee!!!
    I accept cash or check only, message me for my mailing address please.

    Final swim before the meet tomorrow. Took it pretty easy, quick meet warmup, a couple broken swims, some more splashing around, hit the showers and off to work!

    Warmup:
    200 Free
    100 Kick on back
    200 IM Drill
    100 Kick on back

    200 IM Broken :10 @ each 50 (by my calculations I was around 2:13 or so)

    100 EZ

    100 Fly Broken :10 @ each 25 (around :56)

    100 EZ

    100 IM Broken :10 @ each 25 (around :59)

    Swam back and forth with the group doing various stuff, but mostly a lot of talking...
    About 800 or so
    ---------------
    2000 Yards

    Ready to go fast tomorrow! On the road at 4:30am, hopefully the passes are okay. See you tomorrow That Guy and Knelson!
  3. Thursday, Feb. 3, 2011 5:00am

    by , February 3rd, 2011 at 10:19 AM (Fast Food Makes for Fast Swimming!)
    Cutting back on the yardage a little today in preparation for my meet on Saturday. One and only chance at the 1650 for the season...
    Swam this with my buddy Casey who was a distance swimmer with me growing up, but now trains primarily for triathalons...

    Warmup:
    300 Free
    500 Pull (100 Free/100 Back/etc.)
    200 Free

    Broken 1000:
    3 x 100 @ 1:20
    4 x 75 @ 1:00
    5 x 50 @ :45
    6 x 25 @ :20

    Broken 500:
    1 x 100 @ 1:15
    2 x 75 @ :55
    3 x 50 @ :40
    4 x 25 @ :20

    50 Fly fast :10 rest
    100 Free :20 rest
    50 back fast :10 rest
    100 Free :20 rest
    50 Breast fast :10 rest
    100 Free :20 rest
    50 Free fast

    100 Kick EZ & out
    ------------
    3100 yards

    I tapering down only in terms of total yardage done...my intensity is still going to remain up there... I'm ready to swim FAST!!!
  4. Preview of the Meet on Saturday

    by , February 2nd, 2011 at 08:06 PM (Fast Food Makes for Fast Swimming!)
    I'm swimming the 1650, 200 Free, 100 Fly, 100 IM & 200 IM. Should be fun after the 1650.
    I attached the psych sheet for everyone's viewing pleasure...

    Updated February 17th, 2011 at 09:02 PM by jaadams1

    Categories
    Meets
    Attached Thumbnails Attached Files
  5. Wednesday, Feb. 2, 2011 5:00am

    by , February 2nd, 2011 at 12:04 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Kick w/ board
    200 Pull
    4 x 50 Breast (K/S) w/ breaststroke fins
    200 IM

    10 x 50 Back @ :55 w/ 3 SDK each wall (for me this is just trying to beat it into my brain so maybe I will remember to do it when I'm racing.)
    10 x 50 Back/Breast @ :55

    With Group of 4 in the lane:
    8 x 50 Kick w/ board @ 1:00
    8 x 75 Pull @ 1:15
    8 x 100 Choice @ 1:40 (I did 50 Stroke/50 Free w/ Str. rotating thru IM order)

    100 EZ
    ----------------
    3900 Yards

    This is my first day of "EZ training" before the meet this weekend in Olympia.
    1650 Free, 200 Free, 100 Fly, 100 IM, 200 IM.
  6. Tuesday, Feb. 1, 2011 5:00am

    by , February 1st, 2011 at 10:17 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    200 Pull

    Main: Got this idea from one of "Tall Paul's workouts"
    1 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    2 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    3 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    4 x 100 Free @ 1:15 (changed the interval here, was getting tired, and now 1:15 was too easy)
    1 x 50 Kick @ 1:30
    5 x 100 Free @ 1:15
    1 x 50 Kick @ 1:30

    150 EZ

    200 IM Drill

    4 x 100 Kick w/ board @ 2:00
    4 x 100 Pull @ 1:30

    24 x 25 @ :30 Free/Fly
    -------------
    4000 Yards
  7. Monday, Jan. 31, 2011 5:00am

    by , January 31st, 2011 at 01:31 PM (Fast Food Makes for Fast Swimming!)
    I was nice to have a couple of days off from swimming over the weekend. My arms are a bit sore from playing with my Total Gym though, also cleaning up the yard finally that all the snow has left. We had snow early last fall and didn't get a chance to do it then.

    Warmup:
    300 Free
    300 IM Drill
    400 Free Pull
    200 Kick w/ board

    12 x 50 Free - 6 @ :50; 6 @ :45

    200 Free

    At this point we had 6 people in the lane, it was fun to say the least

    5 x 200 Free @ 2:45 (I held between 2:10-2:15 depending on when I would catch lap traffic)
    5 x 100 IM @ 1:45 (held 1:15s)

    8 x 75's from the blocks, with a "get out and walk around" to cool off. This repetitive diving/getting out and again was pretty tough really. Most of us were getting winded pretty quick.
    ---------------
    4100 Yards

    The pool was a little warm today, not quite like last week, but still about 84.
  8. Friday, Jan. 28, 2011 5:00am

    by , January 28th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    Today, I was tired, and on top of that, the temperature regulator at our high school pool is going nuts. One day it can be freezing cold, and the next it can be hotter than ever. Today was one of those hot days. Even warmer than the dumb YMCA pool! Had to be at least 87 today! I'm going to start taking my thermometer from work in there and take stats on the day-by-day status. Then send the results to the school district or someone about how much cost they are probably wasting to heat xxx million gallons of water xx degrees up/down daily. Maybe then we can get the regulator fixed. Right now, they just don't care...even later they still probably won't care!

    100 Free
    200 Free Pull
    100 Free
    100 Kick

    10 x 50 Fly @ 1:00 (held 33's)

    300 Free Pull

    8 x 25 Kick w/ board & fins @ :45 AFAP
    8 x 25 Fly @ :45 AFAP

    5 x 200 Free relaxed, :30-45 rest
    ---------------
    2700 Yards

    I guess I'll call this a recovery day. It was just too hot to do anything decent. At least I had a couple good fly sets in there!
  9. Thursday, Jan. 27, 2011 (Part 2) 7:15pm at the Y

    by , January 28th, 2011 at 12:11 AM (Fast Food Makes for Fast Swimming!)
    Did it again...double workout today, that makes two days in a row. My wife's been off work all week so it gives me the chance to get out at night for a little extra workout time.
    Another workout in the 85 degree YMCA pool, but I take what I can get.

    Warmup:
    1 x 500 Free

    2 x 400 Free Pull @ 5:30 (held 4:45s)
    3 x 300 IM @ 5:00 NO FREE (4:15, 4:12, 4:05)
    4 x 200 Free - Had plans to do this, but after so much yardage over the past couple days, I'm done...had to skip these
    5 x 100 Free @ 1:20 (1:10s) I was pretty wiped out at this point

    100 Free EZ
    100 Dolphin Kick on Back
    100 Free EZ

    At this point I was at 3000 and ready to get out, but I decided to test my body to see how tired it really was, with this

    1 x 100 Free AFAP from a push (no diving at the Y pool)
    I went a 58.5 or so... I definitely was under 59 on the pace clock, but either way it was really good. This showed me that I'm still good for speed, even after all the punishment I'm giving myself.

    200 EZ and out
    --------------
    3300 Yards + 4200 Yards from the morning...
    7500 Yards for the day
  10. Thursday, Jan. 27, 2011 5:00am

    by , January 27th, 2011 at 10:47 AM (Fast Food Makes for Fast Swimming!)
    Feeling good today even after yesterday's pile of yardage.

    Warmup:
    300 Free
    300 Free Pull
    200 Kick

    1 x 400 Free (went a 4:35) - was planning on doing 4 of them, but then my buddies in the other lane wanted to do the IM workout so I lane-hopped and joined 'em in the front.

    2 x thru:
    1 x 300 IM :45 rest
    1 x 200 IM :30 rest
    1 x 100 IM :15 rest

    400 Free broken w/ :10 at each 100 (was holding about 1:05/:06

    6 x 50 Kick w/ board @ 1:00

    The other 2 guys got out at this point, but I still had more time to go (since I now get 1 1/2 hours a day!!!)

    Swam this part with the H.S. Coach. He's an ex-pretty-good-distance swimmer, so he pushed me pretty good. And he was just hopping in the water so his muscles were fresh.

    4 x 150's Free @ 2:00 (went 1:40, 1:42, 1:40, 1:39)
    I was really working these, with the coach coming in around 8 sec behind me, so not much room to slack off. Then after a minute or so he said let's do:
    4 x 100 Free @ 1:20

    100 EZ
    ---------------
    4200 Yards

    I'm tired
  11. Wednesday, Jan. 26, 2011 "Part 2" 6:30pm at the Y

    by , January 26th, 2011 at 11:36 PM (Fast Food Makes for Fast Swimming!)
    I ended up having swimming fever today. My wife was home from work tonight, so while the kids were in swim lessons at the Y, I was in the lap lanes working out for round 2. I was a bit sluggish in the water, partially from doing a double today, and partially from my daughter's group swimming in the 2 lanes next to me. They made a lot of waves. She's in the most advanced lesson, which is basically an intro to swim team. My 4 year old boy is in the beginners level. And my 1 1/2 year old girl is making swimming arm motions in the bleachers!

    Warmup:
    100 Free, 200 Kick, 200 Free
    2 x 250 Free Pull :30 rest

    4 x 100 IM @ 1:35
    4 X 25 Kick w/ board @ :30
    3 x 100 IM @ 1:30
    4 x 25 Kick w/ board @ :30
    2 x 100 IM @ 1:25
    4 x 25 Kick w/ board @ :30
    1 x 100 IM @ 1:20
    4 x 25 Kick w/ board @ :30

    100 Free

    16 x 25 @ :30
    (8 Fly/Free) (8 Back/Free)
    ---------------
    2900 Yards + 4450 Yards from morning

    7350 Yards Total for Today!!

    Going to sleep well, and back in the pool at 5 am tomorrow.
  12. Wednesday, Jan. 26, 2011 5:00am

    by , January 26th, 2011 at 11:55 AM (Fast Food Makes for Fast Swimming!)
    Yippie, I now get to swim for an hour and a half each morning now!!
    They keep yanking me around at work and stuff, but that's okay, at least I'm still working, and I get to swim more.

    Warmup:
    300 Free
    200 Kick w/ board
    300 Free Pull
    400 IM Drill

    10 x 100 Free @ 1:30 (held 1:07,1:08)

    20 x 50 Fly/Free by 25 @ :50

    2 x 75 Back @ 1:20

    10 x 100 Free Pull @ 1:30

    100 EZ
    --------------
    4450 Yards
  13. Tuesday, Jan. 25, 2011 5:00am

    by , January 25th, 2011 at 11:09 AM (Fast Food Makes for Fast Swimming!)
    Getting ready for my meet in Olympia 2 Saturdays from now...I signed up for the 1650 and have to get in some decent training just to make me feel good about it. I of course am shooting for a time capable of putting me in the top ten, but we will have to see with the results.

    Warmup:
    200 Free, 200 Pull

    Broken 1650 as: (all intervals add up to 22:00)
    2 x 300 @ 4:15
    2 x 225 @ 2:45 <-- this was the hardest part
    2 x 150 @ 2:00
    2 x 75 @ 1:00
    2 x 50 @ :40
    2 x 25 @ :20
    I'm guessing with the amount of rest I was getting I was somewhere around the 19:30 mark for total time in practice.

    250 EZ Swim

    4 x 125 Pull @ 1:30
    20 x 25 Kick w/ board @ :30
    ------------
    3300 Yards
  14. Sunday, Jan, 23, 2011 Meet Results from Flyapalooza

    by , January 23rd, 2011 at 08:13 PM (Fast Food Makes for Fast Swimming!)
    My meet felt really good overall. Home meet at Wenatchee, had about 55 people there, but was well spaced out to give everyone plenty of rest (almost) almost...
    For being sick most of the week, I really swam quite well.

    200 Free Relay here - just swam a 50 (26 sec. or so) moderate speed (relays in our area are of no major importance other than scoring points toward the cumulative LMSC scoring champs for the duration of the season, so our home meet usually gets lots of points.

    200 Fly - 2:07.71 = This is the fastest I've gone since college days, and I finally got my age group LMSC record that I've been stalking for a while. The computer had a problem and wasn't able to get the splits posted on results, but I was told I went out in a 1:00 for the first 100. It felt really strong, and after finishing I gave the big fist pump in the air. I think I beat all the 200 free entries later in the meet with my time also.

    200 Medley Relay - 50 Fly (25.7)

    100 Fly - 57.39 = Also, the fastest I've done in Masters...someone said I was out in a 26.7 at the 50, so I guess it was 30.6 coming home...not bad, wanted to see a 56 though.

    200 Mixed Medley Relay - 50 Fly (nice and easy 15 meter dolphins off the walls both ways)

    50 Fly - 26.19 = This one was tough to get going fast enough over such a short distance. At least I beat the 50 split of my 100 earlier. I also swam it neck and neck with Lincoln Djang, and it came down to a fingernail at the end where I was 2nd overall, but still a good swim.

    100 Free - 56.27 = This was just a throwaway swim for me. It was a few minutes after the 50 fly, and I wasn't cooled down enough, so just swam it easy.

    Finally the 500 FLY - 6:11.74 = I was 2:20 at the 200 point. This was a really good swim, much easier than the 100 Free was...YES, I SAID EASIER THAN 100 FREE!!! I know you think I'm crazy, but I just settled into a pace and kept it going. Swam 3 strokes w/ breaths, 1 stroke head down. I only did 2 hand touches on the first 25, and the finish, and this was more so I could come into the walls with a double breath on the turns. BIG help.
    I ended up getting 2nd overall in the event to a girl going a 6:10. I was trying to run her down the last 100 since for some reason I was full of energy (not sure from where), but she accelerated also so as to not get beat by someone doing fly!!!

    Going to sleep well soon.

    Good job Packers!!!! I don't care who wins the 2nd game, because the Packers will beat them in the Superbowl anyway!!
  15. Saturday, Jan. 22, 2011 11:00am at the Y

    by , January 22nd, 2011 at 03:48 PM (Fast Food Makes for Fast Swimming!)
    I had to go to work today to fix some of the machines in my department, but at least I got 5 hours of OT, but I missed out on sleeping in today. I went for a nice 'n easy swim at the Y afterward, and just felt sluggish, probably a bit tired too. Didn't sleep very well last night either. At least my head doesn't hurt anymore when I go 3-4 feet underwater, so that means for my swims tomorrow I should be okay.

    Warmup:
    100 Free
    200 Free Kick w/ board
    200 Free Pull
    100 Fly Drill
    200 Free Drill
    100 Free Kick w/ board
    100 Fly Drill

    4 x 50 Fly @ 1:30 going for 80/90% effort - held 30/31
    4 x 25 Fly @ 1:00 same 80/90% - held 14s

    200 Free Kick w/ board

    5 x 100 Free Pull EZ @ 1:30 stretching out

    200 Free Kick w/ board

    200 Free EZ & out
    ----------------
    2400 Yards

    Butterfly Meet tomorrow in Wenatchee - 2 miles away from my house
    That means I can actually sleep in and not have to leave my house at 5:00am or earlier like normal for a meet. We'll see how it goes!


    Next upcoming meets (all SCY except 1):
    Jan. 23rd: 50, 100, 200, 500 Fly, 100 Free
    Feb. 5th: 200 Free, 100 Fly, 100 IM, 200 IM, 1650 Free (YIKES!) (Tjrpatt - you inspire me)
    Feb. 13th: 400 IM, 200 Fly, 1000 Free
    Mar. 5th (SCM): 200, 400 Free, 200 Fly, 200 Back, 400 IM
    Mar. 26-27 (LMSC Champs): 1000 Free, 400 IM, 200 Back, 50, 100, 200 Breast
    April 30-May 1st (Nats): 200, 500 Free, 100, 200 Fly, 200 IM, 100 Back
  16. Friday, Jan 21, 2011, 5:00am

    by , January 21st, 2011 at 12:21 PM (Fast Food Makes for Fast Swimming!)
    Swam about 2000 yards of nice and easy stuff in preparation for my meet on Sunday. My head is still congested, and hurts when I go too far underwater, but it seems to be getting better. I actually got the pressure in my left ear to "pop" today, so maybe that is a good thing. Either way, I'm still racing on Sunday, just may not stay very deep underwater off the starts or turns.

    Goal times:
    200 Fly: 2:08.5
    100 Fly: 56.5
    50 Fly: 25.6
    100 Free: 52.0
    500 Fly: finish it and make my entry time of 6:15

    Plus I'll probably swim in 3 relays in addition to this, but those are just a bunch of 50's and fun too.
  17. Thursday, Jan. 20, 2011 5:00am

    by , January 20th, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Well, I made it to practice, although my head was feeling really stuffed up, but overall I felt better than the past few days had been. Then...I dove in. No more than going a few feet underwater and it felt like my head was going to implode!!! Even doing flip turns today was not very cool. My muscles felt really good though, I think the sickness taper that Mrs. Fort was talking about the other day is working!

    Warmup:
    100 Free
    200 Free Pull
    100 Fly Drill
    100 Free

    Main:
    nice and aerobic 50s
    30 x 50 (1st 15 @ :55, 2nd 15 @ :50)
    alt. 1 x 50 fly, 1 x 50 fly/free, 1 x 50 free
    2 x 200 Free Pull @ :15 rest (I went 2:15s)

    400 EZ Free keeping my head from imploding.
    ------------
    2800 Yards

  18. Wednesday, Jan. 19, 2011 5:00am

    by , January 19th, 2011 at 12:01 PM (Fast Food Makes for Fast Swimming!)
    First thing...I hate being sick. This head/nose/throat thing is just plain annoying. It's just drained all my energy, and I'm hoping I can get rid of it soon, especially since I've got my big meet coming up on Sunday. Monday, I only swam about 1000 yards and it was just horrible, probably should have just stayed in bed. Tuesday, I didn't swim at all, just enjoyed the extra hour of sleep. This morning wasn't much better, but at least I got in the water. Didn't have anything to show for it though.

    200 Free, 200 Kick, 200 Pull, 200 IM Drill
    5 x 100 Free @ 1:30 <--1st one was a 1:10, and I was just exhausted afterwards, the rest was all downhill.
    6 x 50 Fly/Free @ 1:00
    4 x 2-turn 50s from middle w/ group
    ------------
    2000 yards of

    I sure hope I can be good on Sunday, if not I may have to give up on the 500 fly at the end... the 50, 100, and 200 will be enough already.
  19. Saturday, Jan. 15, 2011 11:00am at the YMCA

    by , January 15th, 2011 at 04:41 PM (Fast Food Makes for Fast Swimming!)
    Again at the YMCA, hot pool, but even hotter workout!!!
    This one felt really good, I haven't done a good IM practice in a while. Problem is, I picked an IM set that had too much back/breast, and not enough fly. I know that for most of you this sounds weird, but fly is the best!!!!

    Warmup:
    200 Free
    200 Pull
    200 IM Drill

    Main:
    6 x 25 Fly @ :30
    6 x 50 Back/Breast @ :60
    6 x 75 Back/Breast/Free @ 1:20
    6 x 100 IM @ 1:40
    1:00 rest

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:30
    1:00 rest

    2 x 25 Fly @ :20
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:20

    100 EZ kick on back

    500 Free Pull stretching out
    ----------------
    4200 Yards!!! in 70 minutes (pretty quick for an IM practice

    Overall, I really enjoyed this set. I thought the 100 IM's at the end would be challenging after swimming over 3000 by that point, but they worked out perfectly, coming in around 1:15s.
    I'm not too sure how the 2 other lap swimmers that decided to split a lane with me during my workout enjoyed it though. They asked me if I minded if they swam with me. I said no I don't mind, but was thinking do they mind swimming with me! The lifeguard later told me there was another open lane if I wanted to move, and I replied with "they chose to get in here with me, they can move if they want to."

    One more week until my next competition for an all Fly extravaganza!! 50, 100, 200, & 500! with a 100 free for a 5th event!
  20. Friday, Jan 14, 2011, 5:00am

    by , January 14th, 2011 at 01:00 PM (Fast Food Makes for Fast Swimming!)
    Got to the pool today with a towel, my swimsuits, and my shampoo. What's missing? Goggles of course! (Paddles also, but that is trivial). Luckily my coach had a few extra for me to pick from.
    'cause I didn't want to do an hour long kick set with my head out of the water.

    Again swum with my swim trunks too:
    Warmup:
    200 Free

    Main:
    10 x 150 Free
    4 @ 2:10
    3 @ 2:05
    2 @ 2:00
    1 @ 1:55
    I was able to hold 1:48-1:50 on these, which I was really happy with considering the amount of drag I was carrying.

    100 EZ
    400 IM Drill

    Took off the shorts:
    8 x 25 Fly FAST @ :30
    10 x 50 FAST flutter kick w/ board @ 1:00
    right into:
    1 x 100 Fly FAST (1:01)
    cool down in the shower
    ----------------
    3000 yards

    I was really happy with my fast 100 fly at the end of the practice. Should be able to cream that time in the meet next weekend.