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  1. 08.06.12 - Monday workout

    by , August 6th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Charlie and Cameron. I played pickup soccer last night. Fun but exhausting. Kick sets weren't pretty today. We found the workout we used laying on the floor. Roger thought it was from one of the MSA swimmers or coaches. Some things needed modification (like the 8 x 75 on :50) but we followed it for the most part.

    SCY

    500 Warm up

    2 Times through:
    * 200 Free - 3:00
    * 100 IM - 1:45
    * 100 Kick - 1:45
    * 100 IM - 1:45

    8 x 75 - 1:00
    6 x 50 Free - :50
    4 x 100 - 1:40 Build
    50 Easy

    8 x 75 Kick - 1:30
    6 x 50 Stroke - 1:00
    8 x 75 Swim/Kick/Pull - 1:25
    50 Easy

    12 x 25 Easy/Hard - :40

    Roger, Dave and I stuck around for an extra 800 yds...

    8 x 50 Swim/50 Kick - 1:40 (IM order x 2 for swim, match a different kick w/ each stroke)

    100 Cool down

    (5600 Total)
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  2. 07/23/12 - Monday workout

    by , July 23rd, 2012 at 10:05 AM (Pete's swim blog)
    Played soccer last night. Along with our regulars, 5 youth coaches from England played with us. I think we ended up playing 7 v 7 with a couple subs. They were all 18-25 and in significantly better shape than the rest of us. Things moved so fast, I had a lot of trouble keeping up. Defensively, I was burned regularly. I seemed to play better at forward where my speed made up for my lack of skill.

    Practice this morning was pretty much the same thing. Phil brought his friend Cameron who was somewhere in the middle of the pack of the 200 Br swimmers at the Olympic trials. With Sam and Charlie, we had a good mix of college swimmers in our workout. I had no chance of keeping up but it was fun having them there.

    SCY

    600 Warm up

    5 x 200 - 3:00 (Odds IM)
    100 Easy

    4 x 125 - 1:45
    1:00 Break
    4 x 75 Sliding IM - 1:15
    200 Easy

    4 x 125 IM - 2:00
    1:00 Break
    4 x 75 - 1:00
    200 Easy

    4 x 125 Kick - 2:15
    1:00 Break
    4 x 75 Pull - 1:30 (sprint - :45, :45, :42)

    100 Cool down

    (4600 Total)
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  3. 06.27.12 - Wednesday workout #18

    by , June 27th, 2012 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My back has gone from marginal to very painful. It was hurting yesterday but sometime last night I rolled over and really aggravated it. It improved as the workout went on but flip turns hurt pretty bad.

    SCY

    400 Warm up

    3 Times through:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Br - 1:00 Descend (down to :38)
    50 Easy

    10 x 100 Up/Down Kick - 1:40 (:10)
    5 x 50 Bk - 1:00 Descend (down to :38)
    3 Times through:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00 Descend (down to :29)
    50 Easy

    6 x 100 Up/Down Kick - 1:40 (:05)
    Ran out of time... no cool down

    (4050 Total)
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  4. 06.19.12 - Tuesday workout #14

    by , June 19th, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Dave C joined us for a relay at the end of the workout. My back continues to hurt. I've got no flexibility and it is tough to do flip turns. Near the end of the workout, it felt better. If it doesn't get better this week, I'm going to have to get it checked out.

    SCY

    400 Warm up

    4 x 100 - 1:30 convert Free to kick
    5 x 200 - 3:10 convert Free to fly
    50 Easy
    Made the fly. This helped some since it limited my flip turns.

    4 x 75 Breaststroke - 1:30 (1:05s, finished on 1:00)
    50 Easy

    200 Free - 2:30
    150 (50 fr/50 stroke/50 fr) - 2:30
    200 Free - 2:30
    150 (50 fr/50 stroke/50 fr) - 2:30
    200 Free - 2:30
    3 x 100 Stroke - 2:00
    25 Easy

    20 x 50 Relay from dive - 9:20 (made 9:41)
    Didn't get any splits but I think I was going :27-:29.

    125 Cool down

    (3800 total)
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  5. 06.16.12 - Saturday workout

    by , June 16th, 2012 at 08:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Brandon and Mary next to Sally, Bob and Bob at the HSV Nat. Long course setup today.

    LCM

    800 IM Easy warm up

    50 Free
    100 IM (change strokes at midpoint in pool)
    150 Free
    200 IM
    4 x 100 Kick

    100 Free
    200 IM
    300 Free
    400 IM
    4 x 100 Pull

    4 x 50 IM Order
    200 Free easy
    200 Kick
    4 x 50 Reverse IM Order
    200 Free easy
    200 Pull

    200 Cool down

    (4500m Total)
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  6. 06.05.12 - Tuesday workout

    by , June 5th, 2012 at 05:31 PM (Pete's swim blog)
    Solo again. Another wave of storms came through this morning so I swam at 2:30. Picked up a lanemate for a while but he was a heads-up breaststroker. He quickly scurried into a new lane when it came open. Probably didn't like me swimming fly towards him.

    SCY

    400 Warm up

    5 Times through:
    * 50 Hard Kick - 1:00 (IM Order)
    * 50 Easy Pull - 1:00

    5 Times through:
    * 200 IM - 2:45
    * 200 Pull - 3:00
    100 Easy

    5 Times through:
    * 50 Kick w/ Fins - 1:00 (IM Order)
    * 50 Easy Free - 1:00
    50 Easy

    10 x 100 Up/Down Kick - 1:40 (:05), base stroke fly, start w/ 50 kick/50 fly

    200 Cool down

    (4750 Total)
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  7. 05.29.12 - Tuesday workout #03

    by , May 29th, 2012 at 09:06 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pushed straight through this workout w/o breaks except before the last 400 at the end.

    400 Warm up

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (did fly)
    8 x 50 Kick - :50 (br)
    100 Sroke - 2:00 (did fly)
    200 IM - 3:00 (2:45)
    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (enough fly... did backstroke for some recovery)
    200 IM - 3:00 (2:45)
    300 Free - 4:00 (3:45)
    8 x 50 Kick - :50 (br)
    100 Stroke - 2:00 (did backstroke)
    200 IM - 3:00 (2:42)
    300 Free - 4:00 (3:40)
    2:20 Rest
    400 Free - 5:00 (4:46)
    Got lazy on the flip turns... could have gone a lot faster if I had paid better attention to these. Still a reasonably good effort after a long workout.

    200 Cool down

    (4200 total)
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  8. 03.22.12 - Thursday workout

    by , March 22nd, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86.

    SCY

    500 Warm up

    4 x 100 - 1:30 Convert Free to IM
    2:00 Break
    8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 fly
    8 x 100 Up/Down Fly - 1:30 (:05) Start where you left off from above.
    100 Easy
    These just plain hurt. Dropped straight to 25 fly and then built back up to 75 fly on #8. Each time I got up to 75 fly, I'd have to drop down to 25, recover and build back up. Made more fly that ever before in this. Eventually I'll be able to hold 50/75 fly through the whole set.

    1 x 300 - 4:30 (1st 75 fly)
    1 x 300 - 4:15 (1st 50 fly)
    1 x 300 - 4:00 (1st 25 fly)
    2:00 Break
    1 x 300 - 3:45 (3:29)
    50 Easy
    Felt pretty good throught the last 300. Foot started cramping after that.

    5 Times through
    * 100 Hard - 1:20
    * 50 Easy - 1:00
    Had nothing left for these. I did recover a bit and mad the last one on 1:03.

    200 Cool down

    (4800 Total)
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  9. 02.20.12 - Monday workout

    by , February 20th, 2012 at 08:40 AM (Pete's swim blog)
    Swam with Roger, Dave and Dave. Wore my Nike jammer. Pool temp ~83.

    SCY

    400 Warm up

    2 Times through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly - 1:00
    * 50 Free - 1:30
    * 400 IM (5:35, 5:40)
    * 50 Easy
    * 200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr)
    * 300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr)
    * 175 Fly - 3:00
    * 175 Free - 2:30
    * 50 Easy

    10 x 50 - :45 (#1/2 and #6/7 we did 75 fly/25 free)
    200 Easy fly

    50 Cool down

    (4150 Total)
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  10. 02.17.12 - Friday workout

    by , February 17th, 2012 at 01:36 PM (Pete's swim blog)
    Swam w/ Dave. Other Dave is sick. Wore my Nike jammer. Pool temp back around 85. Pushed hard at times today but was careful not to end up like yesterday. Seemed to do fine. IMs felt good.

    SCY

    400 Warm up

    4 Times through:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25 (Tried to go 1:15)
    * 100 Free - 1:20 (Tried to go 1:12)
    * 100 Free - 1:15 (Tried to go 1:10)
    100 Easy
    Missed a couple 1:10 attempts but did some 1:09s... once on a 1:20 interval when I wasn't trying. Not sure how that happened and I wish I knew what I did.

    5 x 200 IM - 3:30 (2:50, 2:47, 2:45, 2:43, 2:42)
    100 Stroke - 2:00
    200 IM - 3:00 (2:48)
    300 Free - 4:00 (3:40)

    200 Cool down

    (4500 Total)
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  11. 02.12.12 - Auburn meet day 1

    by , February 12th, 2012 at 07:01 AM (Pete's swim blog)
    Having a blast so far! Met Elaine, Swimosaur and a couple other forum people. Can't say enough about how well run the meet is... and how nice the pool is. I'm blessed with some great teammates that got me completely prepared for this weekend. I'm swimming faster than ever and that is mostly due to support from my teammates and others (including forumites) that cheer me on and inspire me to do better. Thanks to all!

    Saturday was my big yardage day. Started with the 1650. First one for me and I was incredibly nervous. Still wasn't feeling 100% tapered but better than Friday. Warmup went very well and gave me a lot of confidence turning at the bridge. Seems I might be getting past that mental barrier. We'll see if I crash into it on the 500. Ate a Twix bar about 15 minutes before the start. That would revisit me later. Started in Lane 6 inbetween my teammate (lane 7) and a guy with a low 19 for his seed. Next to him was a mid 17 seeded swimmer. Made a mental note NOT to chase him. Having my teammate next to me was awesome. Dave is a consistent swimmer and a pro at getting everything he can out of his 1650s. I knew I'd be fine sticking with him through the race. The race started out just as we were seeded. I fell behind the low 19 swimmer and inched ahead of Dave. The mid 17 guy was gone. He lapped me about halfway through and again near the end. Settled into a comfy pace and enjoyed the swim for a while. First two 500s were just under 6:00. Picked up the pace for the last 500 and just about 1200 yards in, the Twix bar kicked in. It was not giving me the planned energy. Mostly giving me indigestion. By 1400 yards I was ready to throw up. Convinced myself I could keep it down for another 3 minutes... which fortunately I did. Despite the indigestion, I split my last 500 faster. Not sure how because I sure didn't feel it. Finished in the mid 19s! Dave was right behind me to break 20 for the first time. Great start!

    Next up... the 200 fly. Fortunately, there was a long break for the remaining 1650 free swimmers and a warmup session. Despite the rest, I hurt bad. I completely underestimated how much the 1650 would take out of me. Since I was swimming unopposed in my age group, I elected to cruise the 200 fly... which I did for the first 150 yards. Couldn't help myself on the last 50 and let it go a little. It went well though and I didn't die... just hurt a little more. Finished 3 or 4 seconds ahead of my seed time from last year. Very happy about that!

    100 Br - Lots of competition in my age group for this event. Lanes 3, 4, and 5 were all in my age group and seeded within a second of each other. Fun race! I had the highest seed time and figured I had to break that by a good bit to have a chance. Beat my time by 3 seconds but was still crushed by the competition next to me .

    Final event - 200 Free. Was in the second to last heat which meant I didn't have to swim against the sub-2:00 swimmers. Took off and dropped everyone in my heat. Split first 100 at 1:00 and then died badly. Second 100 was around 1:04. Still 7 seconds faster than last year!

    Finished it off with a good medley relay breast stroke leg. I think I was about :33 but haven't seen any official splits yet.

    Got some pizza with the team and went back to the hotel and crashed. Feeling rested this morning. Got the 500, 200 Br, 100 Fr, and 50 Br. After yesterdays yardage, it seems like nothing.

    Updated February 13th, 2012 at 09:26 AM by pmccoy

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  12. 02.09.12 - Thursday workout

    by , February 9th, 2012 at 08:53 PM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~85. No drag suit.

    SCY

    400 Warm up

    4 x 50 - 1:00 No breath on 1st 25/br back
    Rest

    8 x 25 Kick - :40 (Fly x 2, Fr x 4, Br x 2)
    Rest

    8 x 25 Swim - :40 (Fly x 2, Br x 4, Fr x 2)
    Rest

    125 easy

    Broken 200 Br from blocks (2:36)

    125 Cool down

    (1450 Total)
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  13. 01.21.12 - Saturday Workout solo pwb stuff

    by , January 21st, 2012 at 06:37 PM (Pete's swim blog)
    Woke up to thunderstorms this morning so a workout at the Nat was out of the question. Roger was swimming at 10:00 but I didn't know if the storm would clear by then and I was watching the kids anyway. Finally got away about 2:30 for a solo workout. I went looking for something different to do and ended up checking out week 3 in the [ame="http://forums.usms.org/forumdisplay.php?f=121"]Jungle[/ame]. Broken mile... I'm swimming the 1650 in a couple weeks... perfect! Made some estimates on my threshold (1:08) and Base (1:15) for scy, calculated the send-offs, printed and headed to the pool. Threw in some breaststroke work since apparently pwb is not "high volume" enough . Dave C showed up near the end of the workout and we did some relay practice. Ended up around 6000 total. Water temp was about 84. Since I was pushing it today, I wore my Nike jammer w/o a drag suit.

    SCY

    Warmup sets (1,600 set / 1,600 total):
    * 400 Warm up
    * 10 x 75 Pull - :55 (I added the pull in)
    * 5 x 50 - :45
    * 8 x 25 - 0:30, in sets of 4, freestyle
    -- #1 = Distance per stroke
    -- #2 = lap fast – lap easy
    -- #3 = lap easy – lap fast
    -- #4 = AFAP

    Broken Mile (1,950 set / 3,550 total)
    * 11 x 150 - 2:10 (Target 1:42)
    * 6 x 50: active recovery free, 2 each on :37.5, :40, :42.5
    I did 11 to get to 1650 total yardage. Tried to hold my threshold pace but that proved harder than I thought. Started on 1:42. #2 was 1:42 again. Then I went 3 on 1:40. That was encouraging. But I hit a wall and did a few on 1:43. Finished the last one on 1:42. Oveall, I liked the set. It hurt just about right. What does this mean for my 1650?

    Breaststroke warm up (1,300 set / 4,850 total)
    * 4 x 100 Br Kick - 1:45
    * 7 x 100 Br - 2:00 (1 kick/4 pull -> 4 kick/1 pull)
    * 4 x 50 Br - :50 w/ paddles
    Got my legs warmed up for some hard breaststroke. The 4 kick/1 pull left me a little short of breath. Not great for the broken 200 but this is about when Dave C showed up and we chatted a little. Gave me a little time to recover.

    Broken 200 (200 set / 5,050 total)
    * 8 x 50 Br - :50 (Target :40)
    Ended up going :41-:42. Little bit slow but we I was starting to fatigue some.

    Relay starts (200 set/ 5250 total)
    * 25 easy
    * 300 Relay - swim hard outside the flags.
    * 25 easy
    Dave led off w/ a backstroke start. I swam br, fly, free from a dive. Dives felt pretty good.

    Kick Conclusion (750 set / 6,000 total)
    * 3 x 200: IM kick - 3:45, descend to fast
    * 1 x 150: float/cool-down
    Kick supposed to be on 3:30 but that's a stretch for me without some rest. I'd make one and then fall apart.

    TOTAL: 6,000

    Updated January 21st, 2012 at 09:26 PM by pmccoy

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  14. 12.28.11 - Wednesday workout

    by , December 28th, 2011 at 10:05 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 83. Wore a drag suit up to the 1000 relay. Relay was fun. I felt faster than usual but we didn't get any splits so I couldn't be sure. Goal was 9:20 so each of us had to hold 28s to make it which we barely did.

    400 Warm up

    5 x 100 - 1:30 convert free to kick
    5 x 200 - 3:10 IM
    50 Easy - 2:00
    4 x 75 br - 1:30 (1:05-1:10)
    50 Easy

    200 fr - 2:30
    150 fr/stroke/fr - 2:30
    200 fr - 2:30
    150 fr/stroke/fr - 2:30
    200 fr - 2:30
    3 x 100 stroke - 2:00
    75 Easy

    1000 relay - 9:20 (9:18.5)
    75 Easy

    8 x 25 stroke - :30 No breathing on the walls
    2 x 25 fly - :40 No breathing
    2 x 25 fr - :40 No breathing
    2 x 25 fr - :40 Torpedo pushoff w/ 3 turns before surfacing
    2 x 25 stroke - :40 At least halfway underwater

    100 Cool down

    (4400 Total)
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  15. Really old swim times

    by , December 26th, 2011 at 12:20 PM (Pete's swim blog)
    One of the cool things I did for Christmas was dig through my old ribbons from my summer swim meets from 30 years ago. Mom doesn't throw much out so I had plenty to sort through. We moved from Atlanta to Huntsville in 1977 and I started swimming the following year in 1978 when I was 8 years old. I thought I had swum until I was 13 or 14 but it looks like I had given up by the time I was 12.

    I was a slow but competent swimmer. I was diving to 8 feet when I was 5 years old. Making it across a pool was never really a big deal for me. Doing it quickly was. We only swam in the summer and even then I can't remember doing a whole lot of practice. My team wasn't terribly good either. We had some very fast swimmers but it was a smaller neighborhood pool and we just didn't have the numbers to win meets.

    These are the only recorded times I have prior to the Auburn meet I did a couple years ago. Kind of interesting to look back.

    '78 (8 and under)
    - 25 Free: 22.67
    - 50 Fly: 1:05.29
    I was a bit suprised to find any fly from my 8 and under days much less a 50 yard one. I may have been the only one on the team capable of doing it at the time.

    '79-'80 (9-10)
    - 50 Br: 54.46
    - 50 Fly: 58.40
    - 50 Fr: 47.45
    Apparently this was when they figured out I could swim breast stroke. Even back then, my breaststroke was faster than my fly.

    '81 (11-12)
    Sadly, they quit putting times on the ribbons after the '81 season .
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  16. 12.24.11 - Christmas eve workout

    by , December 24th, 2011 at 09:36 AM (Pete's swim blog)
    The Nat was open this morning for their Masters workout (Thanks Brook!). Swam w/ George, Bob and Bob from HSA and Dave, Dave and Dave (yes, three of them) from Madison. Gave blood yesterday so I'm not really feeling my best today. Should be 100% again Monday. Had some good fast 100s at the end of the workout but took me a long time to warm up.

    400 Warm up
    200 Kick w/ fins
    200 IM Drill
    200 Pull

    4 x 50 Kick w/ fins
    6 x 125 (Stroke/Free/Stroke/Free/Stroke - IM Order x 2)
    4 x 100 Free
    200 Easy Kick

    3 x 200 Free bilateral breathing
    3 x 225 (Odd lengths stroke, evens free - IM Order)
    6 x 100 - 1:45 Odds easy, evens fast (1:00-1:02)

    25 underwater
    200 Cool down

    (4650 Total)
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  17. 12.21.11 - Distance stuff

    by , December 21st, 2011 at 08:52 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool pretty much empty so we had it to ourselves. Kind of strange. I suppose everyone is travelling. Planned to take it easy today but the lure of going a little bit faster got to me at the end. Had a solid 500 timed (5:57) at the end of practice. Since my best meet time is 5:54, I'm going to have a lot of fun crushing that in February. Probably would have gone a lot faster but I was very tired and my flip turns were getting sloppy. My 400s were all consistently in the 5:00 range. Never done that before.

    SCY

    500 Warm up

    400 Free - 6:00 (4:55)
    5 Times through
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55
    50 Easy

    400 Free - 5:40 (5:05)
    400 Free - 5:20 (5:00)
    400 Free - 5:00 (4:55)
    100 Easy
    500 Free timed (5:57)

    200 Cool down

    (4200 Total)
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  18. Not quite king of the nerds...

    by , December 17th, 2011 at 10:25 PM (Pete's swim blog)
    Warning... continuation of non-swimming related topic

    Lego League State Championships were today. Left the house at 6:45 AM. Got home at 8:30 PM. The winner this year gets an automatic spot in the World Lego League Championships in St. Louis. The team worked hard and I'd take them if they won but I wasn't looking forward to travelling halfway across the country. So, I was hoping they would just get one of the cool trophies built out of legos. There were 36 teams and 23 trophies. Odds were we would get something. As the awards wore on, two trophies remained and we had recieved nothing so far. Options were:

    * We won the whole thing and I'd have to take the team to St. Louis
    * We won nothing
    * We won second overall and it would be over (optimal at this point)

    And the winner was... not us. But we did take second overall - best option for me although I would have been both shocked and extatic if we did win the whole thing.

    My team is a group of homeschoolers. We reflected on the prestigious public and private schools we beat and were amazed. Most teams had grants for several hundred dollars to buy parts and cover entry fees (we found out about this way too late). We did it all with the robot kit I got for Christmas 4 years ago. We paid our own entry fees and our t-shirts were hand painted by the moms while we worked on the robot. It was truly an effort of 4 families coming together to support a group of kids and it worked great! Not that I think homeschool kids are better than the other kids... just that I'm proud of them for being competitive with the well funded schools of the area.

    So... I'm not the king of the nerds but darn close. Maybe next year!
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  19. 12.9.11 - Friday workout

    by , December 9th, 2011 at 09:04 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool @ ~84. I'm pretty worn out after this one.

    SCY

    450 Warm up

    3 x 100 - 1:35 (Did stroke IM Order)
    3 x 100 - 1:30 (Did IM)
    3 x 100 - 1:25 (Did 50 Stroke/50 Free)
    3 x 100 - 1:20 (Did 25 Stroke/75 Free)
    50 Easy

    1650 Timed (20:20) Open turns every 300
    Started 10s behind Roger and did 3:40s for the first 3. Caught Roger but never had enough to pass him. Held 3:45s on the last 2. He dropped me on the last 150. By far, my fastest 1650 ever even if I did get a draft most of the way.
    100 Easy

    4 x 100 - 1:30 (Kick fly on 1st, 2nd, 3rd, 4th 25)
    4 x 100 IM - 2:00 (1:25, 1:25, 1:20, 1:18)
    4 x 100 - 1:30 (Kick free on 1st, 2nd, 3rd, 4th 25)

    200 Cool down

    (4850 Total)
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  20. 12.7.11 - Wednesday workout

    by , December 7th, 2011 at 09:18 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 84. Another excellent workout. Mostly IM stuff today. I'm getting more comfortable with 2:45s for my 200 IMs.

    500 Warm up

    2 x 100 Free - 1:30 (Tiger tumblers)
    2 x 100 IM - 1:30
    2:00 break

    5 x 200 IM - 2:45
    I did these IM (2:40)/Free (2:30)/IM (2:42)/Emergency potty break/IM (2:44). Went hard on the IM and easy on the free. I remember not so long ago when 2:30 was pretty much a sprint - especially after a hard IM.
    100 Easy

    5 times through
    * 100 - 1:30 (:05) up/down kick
    * 100 Pull - 1:30
    * 100 - 1:30 (:05) up/down kick
    * 200 - 2:45 convert free to IM (2:25, 2:30, 2:44, 2:43, 2:44)

    200 Cool down

    (4700 total)
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