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A comfort swimmer's guide to easy swimming

A little background info about me. In my younger days I was a runner but quit while in my mid 30's when it was no longer fun. I began swimming in 2000 to lose a few pounds and get in shape. I did not participate in age group or high school swimming and prior to taking up swimming as a 48 year old the only previous swimming experience I had was from Red Cross lessons and Boy Scouts.

  1. Thursday, 2/9/12

    by , February 10th, 2012 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet this Saturday. Since it will be small and go very fast I will probably do only 2 events, 200 back and 200 free.

    Warm up: (1000)
    600 choice -
    as 200 swim-200 kick-200 pull
    4 x 25 scull
    4 x 25 power kick + cruise
    4 x 25 360 shooters w/fins
    100 EZ

    Main Set: (1300)
    4 x 75 DPS free @ :30 RI

    - around 1:00 and 14-15 SPL
    4 x 25 no breath free @ :45

    - took 1 breath, around 16
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 75 DPS backstroke @ :30 RI

    - around 1:05 and 15-16 SPL
    4 x 25 DPK shooters w/fins @ :45
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 50 fly w/fins or fly drill @ :30 RI
    - around 34-35
    4 x 25 easy speed fly @ :45

    - was doing these around 17


    Warm Down
    100 EZ

    Total: 2400 yards
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  2. Thursday, 2/9/12

    by , February 10th, 2012 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet this Saturday. Since it will be small and go very fast I will probably do only 2 events, 200 back and 200 free.

    Warm up: (1000)
    600 choice -
    as 200 swim-200 kick-200 pull
    4 x 25 scull
    4 x 25 power kick + cruise
    4 x 25 360 shooters w/fins
    100 EZ

    Main Set: (1300)
    4 x 75 DPS free @ :30 RI

    - around 1:00 and 14-15 SPL
    4 x 25 no breath free @ :45

    - took 1 breath, around 16
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 75 DPS backstroke @ :30 RI

    - around 1:05 and 15-16 SPL
    4 x 25 DPK shooters w/fins @ :45
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest



    4 x 50 fly w/fins or fly drill @ :30 RI
    - around 34-35
    4 x 25 easy speed fly @ :45

    - was doing these around 17


    Warm Down
    100 EZ

    Total: 2400 yards
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  3. Wednesday, 2/9/12

    by , February 8th, 2012 at 01:40 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    200 swim - free & back
    200 kick - free & back
    100 drill - 1 arm, free & back
    100 scull

    6 x 50/50 with paddles + fins ds3
    - 1-3 free, 4-6 back
    6 x 25/45 burst + cruise
    - 2 free, 2 back, 2 fly

    Main set:

    5 x 100/2:30
    All Free
    1= 25 fast / 25 build down to 50% / 50 ez
    2 = 35 fast / 15 build down to 50% / 50 ez
    3 = 50 fast / 50 ez
    4 = 100 @ 90% fast effort
    5 = 100 ez

    5 x 50/1:15
    All Back
    1= smoth dps
    2 = burst + cruise
    3 = 25 fast, 25 ez
    4 = ez
    5 = AFAP
    50 ez

    5 x 25/1:00
    All Fly
    1 = smooth dps
    2 = 4 strokes fast
    3 = 8 strokes fast
    4 = 25 ez
    5 = AFAP
    75 ez

    Kick with Fins:
    25 AFAP
    50 @ 200 pace/1:30
    50 @ 100 pace/1:15
    25 AFAP/45

    200 EZ


    Total: 2400 yards
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  4. Tuesday, 2/7/12

    by , February 8th, 2012 at 01:34 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up
    500 choice
    10 x 50/10-15 sr odds: pull build, evens : kick build
    8 x 25/30 burst + cruise

    100 ez

    Main Set:
    Broken 200's with fins, paddles, swim
    1 x 200/3:30 with fins neg split
    1 x 100 ez
    1 x 200 broken with paddles only: 100 - 10sr - 100
    1 x 100 ez
    1 x 200 broken swim: 100 - 10sr - 50 - 5sr - 50
    1 x 100 ez

    Warm down
    100 ez

    Total: 2200 yards
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  5. Fast Monday, 2/6/12

    by , February 6th, 2012 at 12:58 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup (1400)

    500 swim choice - alternated back and free
    300 pull alternate free & back by 50’s
    8 x 50/1:00 kick Alternate with board and without by 50's
    8 x 25/30 strong - alternated back and free

    Main Set (1350)
    3 x through
    100/2:00 easy
    4 x 25 AFAP/1:30 off blocks, + 25 float back
    1 x 50/1:00 easy
    8 x 12.5/30 AFAP work breakouts and finishes
    - Round #1 back, Round #2 fly, Round #3 free.
    - all 25's were around 15-16 on back and fly and under 15 on free.

    Warm Down
    200 easy

    Total: 2950 yards

    Updated February 6th, 2012 at 06:05 PM by poolraat

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  6. Saturday, 2/4/12

    by , February 4th, 2012 at 03:51 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    A bit of recovery today.

    Warm up/Transitions: (1300)
    500 choice
    - did free & back (of course!)

    2 x (4 x 50) 10-15 sr no fins
    1= 50 kick w/board
    2= 25 shooter (tight streamline dolphin underwater-kick front, side, back, side) + 25 kick
    3=25 fist drill + 25 free
    4= free, work turns

    4 x 50/10 20sr dive off blocks, power kick to 12.5y, fast breakout, then cruise (free, fly, or back)
    - was in lane wothout blocks & sharing so did these from a push. did fly, free, fly, back
    4 x 25 burst + cruise/30 Odds = stroke, Evens = free
    - for stroke, did back
    100 easy

    Distance Set
    1 X 400 Free/6:00 build (may use any equipment)
    - pulled with paddles, buoy and snorkel, went 5:25
    6 x 50/1:00 ds 3 to strong
    - free desc 40->36 each time
    1 x 300 free/4:30 build
    - pulled with paddles, buoy and snorkel, went 4:00
    4 x 50 stroke/1:15 ds to fast
    - backstroke, went 45->39
    1 x 200 Free/3:00 build
    - no equipment, went 2:45
    2 x 50 Stroke/1:30 Superman Strong
    - backstroke, went 39, 37

    Warm down: 4 x 100/10sr 25 swim 50 drill 25 swim

    Total: 3200 yards
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  7. Another of the HIT workouts

    by , February 4th, 2012 at 02:29 AM (A comfort swimmer's guide to easy swimming)
    Friday, 2/3/12

    SCY with swim buddy

    Warm up (1000)
    300 choice
    6 x 50 kick @ 1:10

    4 x (4 x 25) @ :40
    1 = drill 2 = build
    3 = EZ, fast 4 = cruise

    Lactate Production Set (1100)

    Drop Down Superset:
    3 x through:
    (was supposed to do 4 rounds but didn't have enough time with the one hour lap swim time available. 3x through was painful enough!)
    25 AFAP @ 1:00
    50 @ 100 pace @ 2:00
    100 @ 200 pace

    -- 5:00 rest between rounds, 200 EZ during rest period
    - was consistant on this: 25's were at 14. 50's were :32 and 100's were1:08

    Warm Down (200)

    4 x 50/1:00 ez

    Total: 2300 yards
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  8. Thursday, 2/2/12

    by , February 2nd, 2012 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 choice
    12 x 50/1:00
    3x: #1 drill, #2 kick w/10-12 SDK off each wall, #3 swim build, #4 easy

    Main Sets (1400)
    10 X 50/1:15 Odds: fast Evens: smooth
    - did 1-4 free, fast ones were 32; 5-8 kick, fast ones were 47; 9-10 back, fast one was 37
    2 x 100/2:15 Swim - drill - kick - swim (backstroke)
    5 x 50/1:30 1 & 4 FAST
    - #1 fast free at 32, #4 fast back at 37, others free at 38-40
    2 x 100/2:15 swim -drill - kick - swim (breast + free)
    1 x 50 AFAP/2:00
    - fast fly at 36
    2 x 100/2:15 swim - drill - kick - swim (fly + free)

    Kick: (200+)
    1 x 200 continuous effort - kicked on back
    Tabata kick w/fins and board for 4:00
    8 rounds of 20 sec AFAP + 10sr
    - this wasn't any fun at all. I think I went 300

    Warm Down
    100 ez

    Total: 2800 yards

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  9. Wednesday, 2/1/12 - 2nd workout

    by , February 2nd, 2012 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (500)
    400 choice
    4 x 25/10 sr - alternate 25 scull - 25 swim

    Main Set (1500)
    2 x 50 drill/1:00 - did 1 arm and fist free
    1 x 100 pull w/bouy only/1:45 - free around 1:20
    3 x 50 kick/1:10 - flutter w/board
    3 x 100 pull bouy + paddles/1:45 - free around 1:20
    4 x 50 swim build/1:00 - free around 40
    4 x 100 swim w/paddles only/1:45 - free around 1:22
    5 x 50/1:00 DPS swims - free around 40 with 15 spl

    Breaststroke Set: (250)
    10 x 25/:45 - around 23 on these

    Warm down
    150 easy free & back

    Total: 2400 yards




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  10. Wednesday, 2/1/12

    by , February 1st, 2012 at 05:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I took a day off yesterday. Missed early swim then lost motivation to go to the pool after work. Went for a with a friend instead.
    This workout was a bit of a mix of stuff from Leslie's Workouts for this week.

    Warm up (800)
    300 swim back and free
    4 x 50/55 8 SDKs off each wall alternating free and back
    4 x 25 overkick free, 2 breath/45
    1 x 100 IM build/2:00
    100 ez

    Speed Set: (1100)
    4 x (5 x 50)/1:30
    1= @ 60%
    2 = @ 70%
    3 = @ 80%
    4 =@ 90 %
    5 = EZ
    - Round #1 free: went 40-37-34-32
    - Round 2 back: went 44-40-38-34
    - Round #3 free: went 39-37-34-31
    - Round 4 back: went 43-39-37-34

    100 ez

    Kick Set (500)
    5 x 100 kick/2:20 no fins
    1= 1st 25 fast, rest cruise
    2= 2nd 25 fast
    3 = 3rd 25 fast
    4 = 4th 25 fast
    - kicked on back in streamline was 1:52-53 on 1-4
    5 = ez

    Warm down
    200 ez

    Total: 2600 yards
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  11. Monday, 1/30/12

    by , January 30th, 2012 at 01:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (1000)
    10 min your choice continous
    - did 200 swim, 200 kick, 200 pull

    12 x 25 kick/10 sr
    1 = streamline kick, 2 = shooter, 3 = swim with strong over kick, 4 = easy swim
    100 easy swim

    Main Sets: (1800)
    3 x 100 free/1:30 - ave 1:25
    9 x 100 back/1:45 - ave 1:32

    8 x 25 Fly/45
    - around 17-18 on these
    1 x 100 backstroke smooth/1:45
    8 x 25 breast/45
    - around 23-24 on these
    1 x 100 back smooth

    Warm down
    100 easy

    Total: 2900 yards




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  12. Saturday, 1/28/12

    by , January 28th, 2012 at 02:37 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy.
    Coach didn't email my workout this morning so I picked another of Leslie's High Intensity workouts. This one was a tough one.

    WORKOUT #1 -- SPEED:

    Warm up/Transition:

    500 choice
    - did a mix of free, back, kick, and drill

    2 x (4 x 50) @ 1:00-1:30
    1 = 50 kick w/board
    2 = 25 shooter + 25 kick
    3 = 25 fist drill + 25 free
    4 = free, work turns
    - on kick 50's took longer rest than on swim/drill ones

    4 x 50
    -- dive off side, power kick to 12.5-15 m., fast breakout, then cruise
    - did these off blocks on about a 1:30 interval

    4 x 25 burst + cruise @ 1:00
    - did #1 & 4 free, #2 back, #3 fly
    50 EZ

    Speed Set:

    9 x through, no breaks:

    50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
    N x 50 EZ @ 1:00-X
    N = 1, 2, 3, .... 8 repeat

    Since my swim buddy is about 4-5 sec/50 slower than I am we set the interval at 1:10 which was giving her about 32-33 sec rest and I was getting 37-38 sr.

    I averaged 32-33 on all but the last fast one where a calf cramp slowed me to about 36. The toughest one of the set was actually the 1st easy one after each sprint.


    Total: 3500
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  13. Friday, 1/27/12

    by , January 27th, 2012 at 06:08 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy


    Warm up (1200)
    3 x 100 Free/10sr, smooth builds
    200 IM Kick w/snorkel and no board for fly-breast & free
    3 x 50/1:00 desc, - did back on these
    350 Choice Drill - did a variety of drills and sculling
    8 x 25/30 Strong - did these IM order


    Main Set: (750)
    10 x 75/1:30 VERY Strong Efforts
    25 breathe every 2 strokes (B2) /25 B3 / 25 B5
    - swam these around :58

    With Fins: choose Breast or Back or Free/Fly (600)
    Breast Pulls with Fins
    12 x 50/1:00 strong
    40y dolphin/10y flutter
    or
    Back Swim with Fins
    12 x 50/1:00 strong
    12.5y under water off start & walls
    or
    Free/Fly with Fins
    12 x 50/1:00 strong
    12.5y under water off start & walls

    did 4 of each: breast around :45, back around :40, free/fly around :36

    Finish Drills Set (300)
    12 x 25/40
    Free High Hand Swims Fast With Fins
    Back Fast with strong kickouts
    - did 8 free, 4 back

    Warm Down
    100 easy

    Total: 2950
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  14. Thursday, 1/26/12

    by , January 26th, 2012 at 05:36 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Was short on time today so didn't get the full workout done. But since it was recovery day that's ok. The rest was needed after yesterday's hard workout.

    Long Warm up (2300)
    400 choice free & back
    300 choice of drill - kick - scull & equipment
    - with snorkel did kick 100 - pull 100
    - drill 100; drill was free - 1 arm and EVF
    4 x 100/1:40 build each
    - around 1:20 on these
    6 x 50 ds 3 3/50, 3/45
    - desc from around 40 to 36 both times
    16 x 25/45 odds = smooth - evens= rpm (race pace mode) work on fly, bk, fr
    - smooth ones were all free, RPM was each stroke in IM order
    10 x 50/1:00 3 & 6 RPM - all others smooth - fast, tight turns on all swims
    - for rpm #3 was fly @ :36, #6 was back @ :38

    Total: 2300 yards
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  15. Wednesday, 1/25/12

    by , January 25th, 2012 at 12:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I had a good swim this morning even with the hard double yesterday. I will definitely need recovery tomorrow.


    Warm up (800)
    400 swim
    8 x 50/:10 sr
    Odds = free w/paddles
    evens = kick using paddles as kickboard
    - also with snorkel

    Set #1 (400)
    4 x 25/45 evens= sprint odds = build
    - did free on these, fast ones around 15, build ones around 17
    8 x 12.5/30 sprint opposite wall = w/turn other wall = w/fast finish
    - did this set backstroke
    8 x 10 fast kick against wall straight into tight flip turn and fast streamline kick 10y underwater
    - alternated fast SDK on belly and on back.
    - this was a hard set! Needed a lot of recovery after each
    100 easy free

    Set #2 (1200)
    Lactate Set w/fins: - held :48-50 on all but the last one. It was :46
    4 x 75 best average ("BA") @ 1:45
    150 EZ
    3 x 75 BA @ 2:00
    150 EZ
    2 x 75 BA @ 1:45
    150 EZ
    1 x 75 AFAP

    Warm down
    2 x 100 ez swim, kick

    Total: 2600 yards
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  16. 2nd workout for Tuesday

    by , January 25th, 2012 at 12:24 AM (A comfort swimmer's guide to easy swimming)
    Tuesday evening, 1/24/12

    SCY with swim buddy

    Warm up (700)
    300 choice - mostly free with a little bit of back
    2 x (4 x 50) @ 1:15
    1=50 kick w/board
    2=25 shooter + 25 kick
    3= 25 fist drill + 25 free
    4= free, work turns

    Set #1 (350)
    4 x 50---dive off side, power kick to 15yds, fast breakout, then cruise
    - I did 2 on belly with dolphin kick and 2 with flutter kick. I think my flutter kick is stronger. It seemed easier and faster to get to 15y. Wish I could have someone time these to see.
    4 x 25 burst + cruise/1:00
    - did 2 free, 1 back, and 1 fly
    50 EZ

    Set #2 (1100)
    20 x 50 free with paddles, fins optional @1:00 - didn't use fins
    1 - 6 = 3 x 50's with paddle on right hand breathing left, 3 x 50 with paddles on left hand breathing right
    - around 38-40 on these
    7 - 10 = reverse paddle drill - used PT paddles on these, times were around 45
    11-15 regular paddles - 37-38 on these
    16-20= DPS free paddles + hypoxic ---no more than 3 breaths per length - breathe every 5 worked out to 3 breaths per length, times were under 40
    100 EZ

    Set #3 (500)
    20 x 25 tempo kick, no fins/40
    - times were 28-30, did 1-10 flutter on belly with snorkel, no board. 11-20 was on back alternating dolphin and flutter.

    100 Easy

    2750 yards

    Total for today with both workouts = 5550 yards
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  17. More Speed!!!

    by , January 24th, 2012 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 1/24/12

    I haven't swam since doing the one hour on Saturday. Sunday I left Boise before the pools opened and the Elko pool is closed on Sunday. Yesterday I ended up shoveling snow in the morning and because of an evening appointment was unable to swim after work. Today will be a double. I picked one of the speed workouts from Leslie's High Intensity workouts for this morning. It was a good one!

    SCY, Solo

    Warm up
    400 choice - did free & back
    8 x 25 DPK shooters w/fins @ :45
    - was doing 15 kicks to the flags on the far end
    3 x (3 x 50) @ 1:00-1:15
    1 = drill
    2 = kick
    3 = swim
    - Did fly-back-free on these, drill was 1 arm on all strokes

    Speed Sets:

    4 x 50 torque drill w/paddles @ 1:30
    - still trying to get the hang of this. it felt a little better this morning. instead of doing the drill for the entire 50 I did 25 drill/25 swim
    4 x 25 burst + cruise @ 1:00
    - did back, then fly on odds, free on evens
    50 EZ

    3 x through:
    -- fins on 2 rounds
    1 x 25 AFAP @ 1:30
    1 x 25 EZ @ 1:00
    1 x 50 AFAP @ 2:00
    1 x 50 EZ @ 1:30
    1 x 75 @ 90% + 25 EZ @ 2:30
    3 x 50 EZ @ 1:00 (1:10 for kick round)
    1:00 rest

    Round 1 = free w/fins
    - AFAP 25 < 14, AFAP 50 = 28, AFAP 75 < 44
    Round 2 = kick on back in streamline -no fins
    - AFAP 25 < 20, AFAP 50 = 44, AFAP 75 < 1:09
    Round 3 = back w/fins
    - AFAP 25 < 15, AFAP 50 = 31, AFAP 75 < 47
    (the times for the 25's and 75's are just a guess, I put down what I saw on the clock after finish touch and looking for the clock on the opposite end of the pool. Actual times are probably 1-2 sec faster than what I'm seeing)

    200 EZ

    Total: 2800
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  18. 1 Hour Postal Swim

    by , January 21st, 2012 at 02:17 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 1/21/12

    Swam the 1 hour swim this morning with several of my Sawtooth Masters teammates.

    Went 4025 yards. Last year I went 4050, which is my best for this event. I'm pleased with this distance since I don't think my conditioning is as good as it was last year. It's not easy to get a good swim in this event, since I am always coming off a long layoff due to my city pool being closed during the month of December. But I can tell my conditioning is improving since I did a T-30 swim 2 weeks ago and went 2000 in 30:05. So this was slightly faster over twice the distance. I'm ok with that.
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  19. Friday, 1/20/12

    by , January 20th, 2012 at 01:30 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Took it easy today since I will be swimming 1 Hour Postal tomorrow.

    200 Swim free
    1 x 600 IM Drills:
    150 Fly: 50 drill - 50 kick - 25 scull - 25 swim fast
    150 Back: "
    150 Breast*: "
    150 Free: "

    Set #1(350)
    1 x 50/50 smooth (40)
    2/45 strong (37, 37),
    1/50 smooth (40),
    2/45 strong (37, 38),
    1/50 smooth(45)

    Set #2 (300)
    12 x 25/30 100 IM* Order

    Set #3 Kicks (400)
    2 x the following:
    50 choice flutter on belly w/snorkel
    50 tight streamline on back
    50 around the world (12 front-12 R side - 12 back - 12 L side)
    50 under water 15 SDK underwater (12-15y) then flutter on surface


    Set #4 (600)
    2 x 300 pull with paddles, buoy and snorkel

    50 easy


    Total: 2500 yards

    * Note to Jswim - breast stroke done here.
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  20. Thursday, 1/19/12

    by , January 19th, 2012 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery day!

    Warm up: (1000)
    400 choice, swam as 100 free/100 back
    200 IM kick no board
    - snorkel for all but back
    8 x 50 ds 4 4/55, 4/50
    - went 40->35, 41->37

    Set #1 (1000)
    Free or Back Swim with Fins: effort smooth- 60 - 75%
    10 x 100/10 - 15sr
    85yds Free or Back - 15yds Fly
    - alternated back & free, was around 1:30 on back, 1:25 on free

    Set #2: Flutter/Dolphin kick with fins (500)
    5 x 100/10 - 15sr
    100 choice - did dolphin w/snorkel
    100 12 kicks on front - R side - Back - L siide (around the world)
    100 choice - did flutter on back
    100 Under water - did 360 spin, 4-5 kicks on back, side, front, side. took 10-15 sec rest after each 25
    100 choice - did flutter w/snorkel

    Warm down: (400)
    4 x 100/10sr swim - kick - drill - swim
    alt back & free

    Total: 2900 yards
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