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  1. Tuesday, Feb 5 - A Berry Tuesday

    Roger's wife, Pam, made some blueberry muffins and brought them to the pool this morning. They were great - Thank you, Pam.

    Swam with Keith today and Ray joined us about 1/2 through. Then I finished on my own. Did a ladder, which I don't particularly like, but which I think is a good speed/endurance set. Did a little IM work. I was also happy with my back stroke - was doing <1:25 100's with no paddles. So, my biggest improvement lately has been backstroke.

    3x100 on 1:30
    Ladder 50 up to 300/300 down to 50 - 50 increments/:45 per 50 (did an extra 100 on 2nd 300 - my mind was elswhere)
    100 Back
    5x100 Back on 1:45 (<1:25's)
    100 Free
    4x100 25 stroke/75 free (Fly/Back/Breast/Fly) on 1:45
    4x75 sliding IM on 1:30
    100 Free/Breast
    4x75 sliding IM on 1:30
    2x200 Kick
    2x200 Back w/paddles on 3:15 (2:50's)
    200 Free w/paddles (2:45)
    4x50 Back w/paddles on :45
    100 Free

    5600 yards
    110 minutes
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  2. Monday, Feb 4 - Good Start to the Week

    Peter, Dave, Dave, Roger, Meredith, and Andrei made up the big group. I shared a lane with Keith and gor a pretty good workout in. Had some more speed today and endurance was better but the 500's did take a lot out of me. Was pretty pleased with my backstroke. After tomorrow we will start a 12 day taper, what ever that is, leading up to the Auburn meet.

    200 Free/Back
    3x500 Free on 7:30 (6:45; 6:45; 6:50)
    100 Back
    50 Breast
    5x100 on 1:30 (1:17, :20, :20, :22, :22 - couldn't hold it at 1:20)
    100 Breast
    10x50 Back on 1:00 (:42+/-; 1 - :40, 2 - :45)
    100 Breast
    200 kick
    200 IM (3:20 - just wanted to finish)
    100 Kick
    3x200 Back w/ paddles on 3:00 (2:50; 2:50; 2:55)
    100 Kick
    50 Fly
    100 Kick
    4X200 w/Paddles on 4:30 (Free - 2:42; Back - 2:49; Free - 2:40; Back - 2:47)
    100 Kick
    100 Free

    5500 yards
    108 minutes
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  3. Sat, Feb 2 -

    There is a swim meet at the Huntsville Nat today so we had to be out of the pool by 7am. Still, I got a nice workout in. My arms still feel weary - I could go just so fast. It's not that I got winded and couldn't go, my arms (particularly my upper arm into my shoulders) just wouldn't pull harder/faster.

    Dave, Dave, and Peter were there along with Hsv's Carol, George, Bob, Carmen, etc. But I had a lane to myself and did my own thing.

    3 x 200 Free on 3:00
    3 x 500 Free on 7:30 (7:00, 7:03; 7:05)
    3 x 200 Free on 3:00
    12 x 100 Back w/paddles on 1:30 (30 second extra rest between 6 & 7)
    6 x 100 Free w/paddles on 1:30

    4500 yards
    73 minutes
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  4. Friday, Feb 1 - Getting February Started

    After Tuesday the main group starts tapering for Auburn - of course they can taper a while before they get down to me - speed wise, not distance. It was a small group today - Peter, Dave, Dave, and Roger were there and I swam with Keith.

    This was a tough weekand I still felt some weariness. But Friday ended on a good note and a one big area of stress was lifted. I spent a lot of this week just saying - "Lord, my trust is in You."

    Some of my speed and endurance was back and I felt pretty good about the workout. I held pace fairly well; but, I couldn't speed up - my arms just going go faster.

    2 x 200 Free on 3:00
    5 x 300 Free on 4:30 ( 4:05; :08; :07; :07; :02)
    100 Kick
    5 x200 on 3:00 (2:40; :40; :42; :46; 47 - just couldn't hold 2:40)
    150 Kick
    5 x 100 Free on 1:30 (1:18; :19; :21; :21; :21)
    100 Kick
    5 x 100 Back on 1:45 (kept below 1:30 - no paddles!)
    100 Kick
    500 Back w/paddles (7:13)
    500 Free w/paddles (7:08)
    4 x 100 IM (1:35 descended down to 1:30)

    5850 yards
    110 minutes
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  5. Wed. Jan 30 - Slipping an Evening Swim In

    Knew storms were predicted this morning. Got up at 5am and it was windy and a little rainy. Heard some thunder, so, eventhough the radar showed most the storm past, I listened to my body and went back to bed. This evening when I got home, the girls were headed to church, so I turned around and went to the pool for an evening swim. When I got there, I learned that the pool had stayed open for about 30 minutes before closing because of thunder. A good decision this morning!

    I was very tired this morning and going back to bed helped. My arms still felt tired tonight, but better. This morning when I weighed, I had lost 5.6 pounds in the last two days. Not sure why. I have been eating, but have had a lot of stress in general and a couple of hard workouts. I'm wondering if the weight loss is part of feeling so tired. Hoe I'm not skin and bones tomorrow.

    I did want to get one last workout in for January. Even though yesterday and today were shorter workouts I still put in 54.29 miles in 18 workouts (3+ miles a workout). Last year, I did 53.89 miles in 19 workouts. Now a full rest day tomorrow.

    3x100 Free on 1:30
    1650 (22:53 - that's a 50 secs faster than race pace two years ago and a minute off of last year - with rst and a taper?????)
    500 Back w/paddles (7:20)
    200 kick
    5x100 free on 1:30
    5x100 Back w/paddles on 1:30
    100 Kick
    4x100 IM

    4150 yards
    77 minutes

    Updated January 31st, 2013 at 01:05 AM by David W Cochran

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  6. Tuesday, Jan 29 - Too Tired

    I just didn't have it today. The culmination of too little sleep this weekend (my daughter's sleepover and a night on the concrete floor at the McWane Center in B'ham), the drain of being in court all day Monday to testify in a case (today also), dealing with some family matters, and hard workouts on Saturday and Monday. Any way, my arms and shoulders just didn't have any strength or endurance. So I cut my workout short figuring the swimming really wasn't do me any good. Maybe tomorrow will be better.

    Ray and Keith were back, so I started with them. The other group had Roger, Peter, Dave, Dave, Meredith, and Danny.

    2x100 Free/Back
    5x300 on 4:30 Free, Free, Back w/pddls, Back w/pddls, Free w/pddls
    100 Back/Breast
    2x200 Free on 3:00
    400 Kick
    100 Free/Back
    5x100 on 1:30 Bk/Bk/Bk/Fr/Bk w/pddls
    100 kick
    6x50 Alt. Breast/Free on 1:00
    6x50 Back w/paddles on 1:00
    4x50 Alt Breast/Back
    3x100 Free on 1:45

    4400 yards
    90 minutes
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  7. Monday, Jan 28 - Some Distance Swimming

    Peter, Dave, Dave, Roger, Danny, Meredith, and Andrei were there. Since they were starting to do something I knew I couldn't keep up with (long IM's and Kicks). Since there was a lane open, I did my own thing and worked on some distance. After this week we will start to taper for the Auburn meet on 2/16-2/17. So, I figure I should go ahead and work hard this week.

    There was a new guy swimming next to me and doing some mid-distance. During my 1000 he provided a good pace, but he slowed down some after that. If he keeps coming maybe he can join me - and Keith and Ray when they show up again.

    Peter gave me some breast stroke tips that should help. But, I also pretty much decided a 200 breast stroke was too much for my knee. So I'll stick to the 200 IM and 50 Fly - which will still be firsts for me.

    5x100 Fr/Fr/Bk/Bk/Fr
    1000 Free (13:42)
    4 x 500 Free (7:07; 7:16; 7:17; 7:30) - Need to improve that endurance
    5 x 100 Kick on 2:00
    500 Back w/paddles 7:29
    2 x 200 Back w/paddles
    100 Kick
    200 IM - 3:20
    100 IM - 1:37
    100 Breast
    6 x 100 Free w/on 3:00

    6000 Yards
    110 minutes
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  8. Sat. Jan 26 - Getting Some Yardage In

    Well the pools were open today - eventhough it was sooooo cold at 35 and it did rain yesterday afternoon - yea!!!

    Swam at the Nat. Did pretty much the same workout as Dave, Dave, and Peter. I couldn't do their intervals, so I did my own and added a 100 here and there. Peter hung around and we finished up with a couple of sets together. Bob, Carol, George and a couple of others were there but I have no idea what they were doing.

    Had a pretty good workout put in some yardage, swam some shorter intervals, and mixed a little distance and IM with some hard free and back.

    100 Free
    2 times through
    10 x 100 Free (1st 4 on 1:30; next 6 on 1:25) - wasn't ready to take it down to 1:20

    100 Back
    2 times through
    200 Kick Free/Fly
    500 Back w/paddles
    4 x 75 Fly/Back/Breast

    100 Free
    2 x 200 Free w/paddles on 3:00
    2 x 200 Back w/paddles on 3:15
    5 x 100 Free w/paddles on 1:30
    100 Back w/paddles - had to stop and change lanes for the youngsters
    300 Free w/ paddles - 4:00
    5 x 100 Back w/paddles on 1:30 (1:20; :25; :20; :23; :17) Peter pushed me
    50 Kick
    50 Free

    6600 yards
    130 minutes
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  9. Friday, Jan 25 - Another Bummer Friday

    Last Thursday we had a little freezing rain between 11am and 2pm. So, at 10am they decided to close the schools at 1pm - which was the worst possible time to put everyone on the roads. It was sunny by 4 and everything was pretty dry before dark. But, of course, they had to be safe and make sure it didn't come back over night, so they closed everything till 10 on Friday.

    Well, they decided to out do themselves this week. I got up at 5am - low 40's, no rain - got to the pool and it was closed. Thursday night after we went to bed, they made a decision to delay opening everything until 10am Friday morning. Why? Because they say there was a possibility of freezing rain Friday morning.

    The weather.com forecast Thursday night? A low of 33 at midnight with 0% chance of rain. A temperature of 35 with 20% chance of rain at 8am. A temperature of 45 with 80% chance of rain at 11am.

    Don't know who they listen to; but, both weeks weather.com has been right on the mark. And our city and school officials - well they look like fools.
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  10. Wednesday, Jan 23 - Hump Day

    My arms were feeling weak/tired today, but I was able to push through a pretty good workout. Not as much kicking today and no fly.

    Started out swimming with Keith and then got Phil (who usually isn't there that early to come join us). After our hundreds, we joined Peter, Dave, Dave, Roger, and Danny for a sprint relay - 2 teams of 4 doing a 20x50 relay - 5 50's each all out. I know I need more of this type of swimming, but that doesn't mean I like it (not yet). I have a good stroke when I'm pushing - up to 90% - 95% - but when I go 100% it seems to fall apart. And 5 50 yard sprints can take it out of you.

    After a back set, Peter and I finished with a 500 Back w/paddles. I was just trying to stay smooth and consistent. Ended up swimming faster than I thought - a 7:05. A 1:26 pace not bad for me after everything else.

    150 free and back
    3x500 on 7:30 (6:50, 6:50, 6:55) - a decent set at my race pace two years ago
    150 Back
    5x200 Free on 3:00 (2:40, 2:40, 2:45, 2:50) - my tired arms after two hard days started to show
    100 Back
    5x100 Back on 1:45 - Kept them around 1:25 w/ no paddles - my back was stronger than my free today
    20x50 sprint relay - 5 50's at 100%
    100 Kick - Thought I would let my arms rest, but I had no legs either
    3x200 Back w/paddles on 3:10
    100 Kick
    500 Back w/paddles - 7:05
    100 Free
    50 Back
    50 Breast

    5150 yards
    105 minutes
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  11. Tuesday, Jan 22 - A Combo Sprint and Kick Workout

    I don't think I have ever done so much kicking in one workout - I probably need to but don't. I have an internal debate about whether my kick is hopeless or rather working on it will help. So, I don't know about the kicking, but I do know that I need to work on sprinting more. Did that some today; but, I know I have a hard time kicking in a sprint mode - it's more like a controlled hard swim.

    Shared a lane with Dave B for while and swam with Peter, Dave M., Roger, Danny, and Meredith. Afterwards, Roger told me we had 8 people going to the Auburn meet, including 2 ladies. That will be exciting because we will be able to do all the relays and Roger will be swimming with both his son and his daughter. Now if Dave B. can get his son and daughter to go....

    250 Free
    4x100 Alt IM and Kick on 2:00
    4x50 on 1:00 Hard and descend
    50 Back
    2 times thru
    250 Kick
    50 Free Hard
    4x25 Fly/Back

    50 Back Sprint
    3 times thru
    250 Kick
    4x25 (Breast -1st time, Free 2nd, IM - 3rd)
    50 (Back - 1st, Back - 2nd, Free - 3rd)

    250 Kick
    5x100 Free w/paddles on 1:25
    5x100 Back w/paddles on 1:30
    100 Free
    200 Back w/paddles
    4x50 IM
    100 Free

    4800 yards
    110 minutes
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  12. Mon. Jan 21st - Getting the Week Off to a Good Start

    My youngest daughter turned 10 today - Happy Birthday Chelsea!!! We went to Nashville yesterday, met up with daughter #2 (I have 4), and went to Rain Forest Cafe. Today, I stopped at the store on the way home an picked up some bacon (Chelsea's favorite food), eggs and buttermilk. Then, Mom, Lisa, and I made bacon, eggs, biscuits, and gravy for breakfast. I started off this year telling Lisa that I wanted to watch what I eat and take off a few pounds. I obviously cursed myself .

    Have the day off, but made it to the pool to swim with the others this morning - Dave, Dave, and Peter. I ended up doing a lot of paddles today and a fair amount of kicking - at least for me. Put in a lot of yardage today because I think tomorrow will be a sprint day.

    200 Free
    100 Back
    200 Free on 3:00
    2x100 IM on 1:45
    100 Free Paddles on 1:30
    2x100 IM on 1:40
    100 Free Paddles on 1:30
    2x100 Back Paddles on 1:35 (the others did IM, but I knew I couldn't make the interval on IM so I did back)
    100 Free
    9x200 on 3:00 alternating Back and Free
    200 Kick
    5x100 Free Paddles on 1:25
    200 Kick
    5x10 Back Paddles 1:35
    200 Kick
    2x200 Back Paddles
    100 Kick
    500 Free Paddles
    3x100 Back Paddles on 1:45
    100 Free

    6200 yards
    115 minutes
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  13. Sat. Jan 19th - Swimming in LV

    Low Visibility that is. After all the warm weather we have had I guess they weren't ready for the cold stuff that came through the last couple of days. The water was fine, but the air coming out of the vents was cool - the result fog in the Nat. I kept thinking my goggles were fogging up, but it was the air.

    Missed swimming yesterday - not because I didn't go (which I did) but because the pool was closed. Northerners that now live down here have to be astounding by way officials react to a little moisture mixed with freezing temperatures. It's even crazy to most of us southerners.


    Peter, Dave, Dave, and Bob were there this morning. We swam a posted workout and then added on at the end. I swam a little extra trying to make up for yesterday.


    2x100 Kick/Swim
    11x50 Free/Back/Breast/4 Free/Free/Back/Breast/Free
    5x100 on 1:25 (1:15's +/-)
    400 Free/Back/Breast/Free
    5x100 on 1:35 (1:15 - 1:17)
    400 Free/Back/Breast/Free
    4x200 Free Paddles on 3:00 (<2:35's, last -2:30)
    4x50 Back on :55
    4x200 Free w/paddles on 3:00 (<2:35's, last - 2:38)
    4x50 Back on :55
    200 Kick
    500 Back w/paddles (7:30)
    100 Free
    100 Kick
    3x100 Free w/paddles on 1:30
    3x100 Back w/ paddles
    200 Free

    6250 yards
    120 minutes
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  14. Wednesday, Jan. 16 - Extending

    Swam by myself today. Smaller group than normal - Peter, Dave, Dave, Danny and a visitor from CA. They were doing 50 sprints and stuff, so I took off on my own.

    I extended my ladder today and also did a lot more back stroke. Plus, it was a no paddle day. This was more of an endurance day and I put in a lot of yardage for the amount of time. Overall, a good workout.

    Felt pretty good after swimming, but as the day went on my knee really started aching. Bad enough that it was hard to walk. Don't know if it's the swimming over the last three days or the weather. Anyway, started taking aspirin and ibuprofen. Tomorrow is a rest day, hopefully the knees will be better.

    5x200 on 1:45
    Ladder 100 to 500/500 to 100 in 100 increments - 1:30 per 100 (a 3000 yard set)
    200 Kick
    2x300 Back on 5:00
    3x200 Back on 3:30
    6x100 Back on 1:45 (trying to make sure I can finish a 200 Back and then a 200 IM)
    100 Kick
    200 IM (3:20)
    200 Free

    6000 yards
    105 minutes
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  15. Tuesday, Jan 15 -

    The others had started 25 and 50 yard sprint sets when I got there. There was an open lane next to Keith had a lane, so I joined him. He had started a 500 so I warmed up with some 100's and then started in on a mainf set - up and down a laddrer. I can't say I like ladders, but I do think they are good workouts - combining speed/pace and endurance.

    Had a first today - as small as it may seem. I did a 200 yard Breast - never swam Breast that far. My knee was starting to give the last 30 - 40 yards but it didn't hurt too bad - it was as much ability to keep a proper kick as it was pain.

    Also worked my backstroke without paddles to get it in shape for the meet. I should do that more anyway.

    5x100 Free on 1:30
    Ladder set - 50 to 300 and 300 to 50 - in 50 yard increments; :45/50
    100 Back/Breast
    5x100 Back on 1:45
    200 Kick
    6x50 Back on :55
    50 Fly
    200 Kick
    50 Fly
    200 Breast
    3x200 Back w/paddles on 3:05
    200 Free w/paddles
    2x100 IM on 2:00

    5200 Yards
    105 minutes
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  16. Mon. Jan 14 - On Pace

    Got to the pool and feww minutes later than normal. There was a large main group and they had started their sets, so I joined Keith . We shared a lane until he got out at 2800 yards.

    Had a good workout and got on pace for my annual mileae goal. I keep debating whether it is positive or negative to have a annual goal. It is motivation to keep swimming. On the other hand, I tend to think about distance and wonder whether I would get more out of shorter, and perhaps more intense, workouts.

    2x500 on 7:30 (7:00; 6:40)
    100 Back
    5x200 Free on 3:00 (2:37, :39, :39; :39; :40)
    100 Back
    50 Free
    10x50 on 1:00 4 - Fly/Free; 2 - Back/Free; 2 - Back; 2 - Breast/free
    100 Breast
    200 Kick
    500 Back w/paddles
    3x200 Back w/paddles
    100 kick
    2x50 Fly
    200 Free w/paddles
    200 Kick
    5x100 Free on 1:40
    200 Kick

    5450 yards
    105 minutes
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  17. Sat. Jan 12 - Trying to Stay on Pace

    Couldn't swim at the HSV Natatorium this morning because of a swim meet, but got a swim in this afternoon. My daughters wanted to go swimming, so I took them and a couple of friends to the pool and I got a swim in.

    I had been thinking about getting some 1650's in before the Auburn meet, so I started out with a long swim and then did some other stuff thinking more endurance than speed.

    2050 continuous swim 8 times through 200 free then 50 back (I broke it up this way to help keep count - even then I swam an extra 50 free on the last 200) - 28:50
    10x100 Free on 1:30
    500 Back w/paddles 7:15
    100 Kick
    2x50 Fly w/fins
    200 Free w/paddles - 2:40
    200 IM - 3:15

    4150 yards
    75 minutes
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  18. Friday, Jan 11 - Getting Some Yards In

    Took Nyquil Wednesday and Thursday night and Dayquil all day Thursday and Friday - trying to feel ok and not get sick. Doing pretty good. Got to the pool this morning - as to make sure I don't fall too far behind my distance pace, as well as getting ready for Auburn in February. Not at full speed, but feeling pretty good.

    The main group - Dave, Dave, Peter, Roger, and Danny, along with Andrei and Meredith - were there. But, Keith and I shared a lane and he wanted to do more distance, so we did our own thing. I did a little more breast than usual. My knee will only take so much. But, even with the small amount of breast I have done, my really slow speed has improved to just slow. I also had a little better speed in all my strokes compared to the last week.

    2x500 Free on 7:30 (7:00, 6:50)
    100 Free
    2x50 Back/Breast
    5x200 Free on 3:00 (2:43, :44, :38, :38, :38)
    3x50 Back/Breast/Back
    5x100 on 1:30 (1:15, :17, :16, :17, :17)
    2x50 Breast/Back
    200 Kick
    5x100 on 1:30 (1:18 - 1:20)
    100 Kick
    8x25 Fly/Back w/fins on :30
    50 Kick
    3x200 Back w/paddles on 3:00
    3x200 Free w/paddles on 3:00
    100 Kick
    2x50 Breast
    2x50 Back
    500 Free w/paddles (6:53)

    6000 yards
    115 minutes
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  19. Wednesday, Jan 9 - Making Up for Yesterday

    Yesterday morning I stayed in bed and skipped swimming. I felt like I was on the edge of getting sick so I figured rest was more important than swimming. Made it to the pool this morning even though I was still tired and had a good swim, but am paying the price now. I wanted to get a good workout in and make up some for yesterday. So, I did 6000 yards. My upper arms felt weak and my speed wasn't all there but made it through and actually felt stronger at the end and pretty good afterwards. Well it was downhill from there. On my to bed now. I may make it to men's group in the morning and I may not, but I will not be swimming.

    There was a small group at the pool today - Dave, Dave, Andrei, and Danny. They were doing a sprint workout on intervals that I had to swim straight through. So, their sprint workout - my distance workout.

    4x100 Free on 1:40
    400 Free - 5:30
    16x50 (800)Swim/Kick IM order
    8x50 (400) Swim IM order (have never done IM this early in a workout - or this much, nor swam straight through the 50's)
    4x50 Kick
    3x400 on 6:30 - 1st Free, 2nd & 3rd Back w/paddles
    500 Free w/paddles (6:55)
    100 Kick
    5x100 Free on 1:35
    5x100 Back w/paddles on 1:35
    5x100 Free w/paddles on 1:30
    200 Back w/paddles - 2:50
    200 Free w/paddles - 2:45
    100 BAck w/paddles - 1:23

    6000 yards
    115 minutes
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  20. Monday, Jan 7 - Almost Back

    The fast guys did their own thing today - Roger, Dave, Dave, and Danny - their sets started out to fast for me. Ray, Keith and I swam together and started with some longer sets. Peter is out of town in Southern California - wondering if he is mixing it up with some of the swimmers out there!

    Had my speed back today - at least for the first 2500 yards. It helped that I was swimming beside Ray. After 2500, I started losing speed and at 3700 yards it felt like I had swam 7000 yards. Worked in some breast and fly. Was sort of glad that Peter wasn't there - I could not have swam any push sets with him at the end.

    2x500 on 7:30 (6:50 good for warmup; 6:32 - a good 500)
    100 Back
    5x200 on 3:00 (2:37, 2:36, 2:38, 2:36, 2:35 - a good set for me)
    100 Back
    10x50 on :50
    100 Breast
    200 Kick Free/Fly
    2x50 Fly w/fins
    3x200 Back w/paddles on 3:15
    200 Kick
    6x100 Free w/paddles on 1:40
    200 IM (3:27)
    3x100 Free on 1:40
    4x50 Breast/Fly/Breast/Free
    100 Free

    5300 yards
    108 minutes
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