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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, 1/26/12

    by , January 26th, 2012 at 04:36 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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  2. Wednesday, 1/25/12

    by , January 25th, 2012 at 11:35 AM (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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  3. 2nd workout for Tuesday

    by , January 24th, 2012 at 11:24 PM (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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  4. More Speed!!!

    by , January 24th, 2012 at 12:01 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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  5. 1 Hour Postal Swim

    by , January 21st, 2012 at 01:17 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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  6. Friday, 1/20/12

    by , January 20th, 2012 at 12:30 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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  7. Thursday, 1/19/12

    by , January 19th, 2012 at 12:10 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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  8. Wednesday, 1/18/12

    by , January 18th, 2012 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Coach had computer problems and I didn't get the workout so I picked one of Leslie's.

    WORKOUT # 4 -- LACTATE

    Warm up/Transition:
    600 choice
    - did 200 swim - 200 kick - 200 pull
    4 x 75 @ :20 RI
    -- 25 scull, 25 build, 25 kick
    2 x (4 x 25) @ :40
    -- 3 shooters + 1 EZ

    Lactate Production Progression Set:
    3 x (2 x 100 @ 2:30 + 200 EZ)
    - all free on this set

    100 @ 80-85%
    - went 1:18
    100 AFAP broken :10 @ 50
    - went 1:18 (-:10 = 1:08)
    200 EZ

    100 @ 85-90%
    - went 1:17
    100 AFAP broken :10 @ 25, :15 @ :50
    - went 1:30 (-:25 = 1:05)
    200 EZ

    100 95% w/fins & paddles - went 1:08
    100 AFAP broken :10 @ 25, :10 @ 50, :15 @ 75
    - also with fins & paddles, went 1:32 (-:35 = :57)
    200 EZ

    5 x 100 EZ -- mix swim, kick, drill, scull

    Total: 2800 yards
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  9. Tuesday, 1/17/12

    by , January 17th, 2012 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    600 choice
    - did 200 swim-200 kick-200 pull, back & free
    8 x 25 drill/40
    - mix of free, fly, and back drills

    3 x (4 x 25 with fins)/45
    1 = shooter
    2 = swim build
    3 = shooter
    4 = swim ez
    - round 1 fly, #2 back, #3 free
    - on free set shooters were 360

    4 x 50/1:15 - did backstroke on this set
    25 fast - 25 ez
    25 ez - 25 fast
    50 ez
    50 fast - went 34

    Main Set:
    3 x through:
    12.5/30 from dive, work start
    25/45 work turn
    12.5/30 work finish
    50/2:00 build to fast turn and breakout, then cruise
    50/2:00 90% effort with fins
    50 easy
    - round 1 fly, fast one = 31
    - round 2 back, fast one 29
    - round 3 free, fast one 27

    Warm down
    200 easy free

    Total: 2100 yards




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  10. Monday, 1/16/12

    by , January 16th, 2012 at 11:24 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Short but intense workout today. Lots of short, fast stuff.

    Warm up (700)
    300 free & back

    2x through w/fins, Fly then Back:
    25 scull/25 kick/25 drill/25 kick
    4 x 25/30 strong swim

    W/fins still: Free or Back (400)
    8 x 50/1:00
    35 free or back - 15 fly
    - was doing these around 38-39
    - alternated free & back on 1st 25

    Set #1: (500)
    3 x through, fly, back, free, no fins:
    4 x 25/1:00 fast
    4 x 12.5/30 AFAP

    50 easy swim

    Set #2: Main Set (300)
    Back
    1 x 100/2:00 smooth swim w/fins - went 1:20
    2 x 50/1:15 strong swims w/fins - went 32-33
    4 x 25/45 afap w/fins - 15

    (Was supposed to go through this with fly and free also but only had time to do the back round)

    Warm down
    200 easy free

    Total: 2100 yards





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  11. Friday, 1/13/12

    by , January 14th, 2012 at 11:15 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (800)
    500 swim choice alt free & back
    4 x 75/1:15 ds4

    Set #1: (400)
    8 x 25/30 "Feel good" strong
    8 x 25/1:00 Sprint Odds w/turn, evens fast finish

    Set #2 (1400)
    1 x 400 w/fins/15sr moderate consistent effort with long streamline dolphin kick off walls
    1 x 200 w/bouy - build
    4 x 100 swim w/fins Alternated free & back
    8 x 50 swim/10sr ds4 build to strong - all free

    Set # 3 (300)
    5 - 10 min kick (25 dolphin - 25 flutter)
    - did 200 w/board and snorkel, then 100 on back

    Total: 2900 yards
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  12. Kick, kick, kick....

    by , January 12th, 2012 at 12:07 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 1/12/12

    SCY, Solo

    Warm up(1100)
    300 swim - 150 free/150 back
    100 kick - on back
    200 scull/pull - w/snorkel and buoy
    100 drill/swim - did an EVF drill I saw on the GoSwim website, alt drill swim by 25's

    6 x 50 ds3 3/55, 3/50
    - all free, went from 42 to 35-36 each time
    4 x 25 Fly/40 strong

    Kick: Flutter or dolphin(1000)
    did flutter w/board & snorkel, no fins
    1 x 200/4:30 ns - went 4:01
    1 x 100/2:15 strong - went 1:57
    1 x 200/4:30 ns - went 4:06
    2 x 50/1:15 strong - went 52, 53
    changed to flutter on back in streamline
    1 x 200/4:30 ns - went 3:57
    8 x 25/45 - kept these between 22-24

    Sprint Pull: (750)
    10 x 75 ds 3 3/1:15, 3/1:10, 3/1:05, 1/1:00
    - with buoy and big paddles
    - was 54-60 on all in this set. times got progressively slower as rest time decreased.

    Warm down
    150 smooth

    Total: 3000 yards

    Updated January 12th, 2012 at 05:02 PM by poolraat

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  13. Wednesday, 1/11/12

    by , January 11th, 2012 at 04:57 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (800)
    200 swim 200 kick/swim by 50s
    200 drill/swim x 50s 200 scull/pull by 50s

    Set 1 (150)
    1 x 50/1:00 build - went 37
    2 x 25/:30 strong - went 17
    4 x 12.5/20 fast - went 8

    Set 2 (300)
    2 x 50/1:00 fast - went 35 on both
    4 x 25/45 fast - went 16 on these
    8 x 12.5/30 fast - went 8 on these

    Set 3 - @ 200 Race Pace Mode (1200)
    - swam free on smooth ones,
    - back on RPM all at 40-41
    1 x 50/1:00 smooth --- 1 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 2 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 3 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 4 x 50/1:00 RPM
    1 x 200 easy --- 1 x 200 fast back, went 2:54
    1 x 100 easy

    Kick Set (400)
    4 x 100/3:00 AFAP
    short on time, did 2. #1 - flutter w/snorkel went 2:00, #2 on back went 1:55

    Cool Down
    100 easy

    Total: 2750 yards
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  14. Tuesday, 1/10/12

    by , January 10th, 2012 at 06:08 PM (A comfort swimmer's guide to easy swimming)
    Decided to try one of Leslie's High Intensity workouts. Picked the kick one from this week. Changed some of it since my pool is not deep enough for the squat jumps or VK. Also, due to time considerations, shortened some of the sets. And had to add rest to some!

    Speed: Kick Emphasis

    Warm up:
    300 swim free & back
    100 kick on back
    200 pull w/p&b

    3 x (3 x 50)
    1 = 25 scull + 25 drill @ 1:15
    2 = 50 tempo kick @ 1:15
    3 = 50 swim @ 1:00

    Speed/Strength Set:
    4 x 25 backstroke kick holding 5# hand weight overhead with one arm while other arm is at side, no fins @ :40 RI - 2 left arm, 2 right arm,
    - was supposed to do 6, 4 was all I had! Times were around :30
    50 EZ

    4 x 25 double torque drill w/paddles & buoy @ :45
    - my paddles are too big for this drill did not do it well!

    50 EZ

    4 x 50 kick, high flutter kick, no fins, feet at least 6-9 inches out of water @ 1:30
    -- either with board or in streamline position with snorkel
    - Did this with snorkel in streamline. Times around :55
    50 EZ

    4 x 50 kick with fins @ 1:30
    -- 25 AFAP + 25 easy
    - on back in streamline, 4-6 SDK off walls
    - not sure of time at 25, total time around 40-45
    100 EZ

    4 x 50 kick, fins optional @ 2:00
    - on back in streamline, no fins
    odds = AFAP - went 45, 46
    evens = easy - around 1:05-10 on these
    100 EZ

    1 x 100 AFAP kick for time
    - Kicked on back in streamline. By the time I got to this my legs were fried, went 1:44.

    Warm Down
    200 EZ

    Total: 2500 yards
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  15. Monday, 1/9/12

    by , January 10th, 2012 at 09:09 AM (A comfort swimmer's guide to easy swimming)
    Test set today. Swam with swim buddy. Pool was uber crowded today. Lots of resolutionists. Shared lane with swim buddy. Had to fight tidal wave from big guy in adjacent lane every time we passed.

    SCY
    300 swim
    100 kick
    3 x 100 @ 1:40 build
    4 x 25 strong @ :30
    100 easy

    Main Set (T-30):
    Went 2000, (30:05)

    Kick Set
    4 x 50 as Wall kick for 10 sec then kick on back in streamline 20 sec rest after each

    Warm Down
    100 easy

    Total: 3100 yards

    Updated January 10th, 2012 at 12:42 PM by poolraat

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  16. Saturday, 1/7/12

    by , January 7th, 2012 at 02:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 choice (1000)
    - did 150free/150 back/200 kick with board & snorkel
    4 x 125/2:15 build to strong, last 25 is kick
    - was going 1:52-55 on these

    Set #1 (600)
    8 x 50/50 speed play,
    by strokes, 4 smooth/4 strong/3 smooth/3 strong/2 smooth/2 strong
    - did the above on 1st length then reversed on the
    - way back so I was finishing with 4 strong.
    - was averaging 38-40 on these
    8 x 25/40 free straight arm strong w/snorkel
    - going around 16-17 on these

    Set #2 (800)
    4 x 200/3:00 pull build
    - went 2:401 on these

    Set #3 (1000)
    5 x 100 back/1:45 build
    - 1st one was 1:30, the rest were just under 1:35
    10 x 50 back 4/1:00, 3/:55, 3/:50
    - 45-46 on all

    Set #4 (500)
    20 x 25/45 kick
    - did #1-12 shooters with monofin alternating on back and on belly, times were 15,
    - then took MF off and did #13-16 with no fins
    - SDK to midpool then flutter on surface to wall
    - times were around 25
    - then kicked #17-20 FAST flutter with snorkel and board
    - times around 22-23

    Warm down
    100 easy free and back

    Total: 4000 yards

    Saturday afternoon
    My friend wanted someone to swim with so I went and did a short swim with her

    Warm up
    150 swim free
    150 kick
    150 pull

    Set 1 Free
    10 x 50 free
    2/1:00, 2/:55, 2/:50, 2/:55, 2/1:00

    Set 2 Breast
    100 kick
    4 x 50 pull
    100 swim
    4 x 50 swim

    Warm down
    150 easy mix of free/fly/back

    Total: 1700 yards

    Updated January 7th, 2012 at 06:39 PM by poolraat

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  17. Friday, 1/6/12

    by , January 7th, 2012 at 02:15 PM (A comfort swimmer's guide to easy swimming)
    Swam after work so my swim buddy could join in but then she got sick and couldn't make it.

    SCY

    Warm up (500)
    1 x 500 Choice of stroke, drill, kick, equipment
    - swam 300 free & back, then kicked 200 w/board & snorkel

    Set #1 (300)
    12 x 25/30 strong Alternate 25 free - 25 stroke
    - did fly-back-breast (x2) on stroke 25's

    Set #2 (450)
    6 x 75/1:15 - 2 smooth - 1 fast
    - pulled w/buoy and big paddles, smooth ones around 60, fast ones around 53-54

    Set #3 (1800)
    6 x 100/1:40 desc 3
    - around 1:23 to 1:20 on these
    4 x 25/40 FAST
    - 17 on these
    5 x 100/1:35 ds
    - 1:28->1:24 on these
    4 x 25/45 FAST
    - 17 on these
    4 x 100/1:30 ds
    - 1:26->1:23
    4 x 25/50 FAST
    - 17 on first 2, 16 on last 2

    Warm down
    200 easy

    Total: 3250 yards
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  18. Thursday, 1/5/12

    by , January 5th, 2012 at 01:13 PM (A comfort swimmer's guide to easy swimming)
    Today was one of those days when it might have been better for me to stay in bed instead of going to the pool. I was tired, sore and sluggish in the water. And my times were way off of what they should be.

    SCY, solo

    Warm up (500)
    300 swim free & back
    100 kick on back
    100 swim free

    Scull/Drill/Swim (all strokes) (300)
    4 x 75/10sr
    Fly: 25 front scull - 25 2-2-2 Drill - 25 full stroke
    Back: 25 side scull - 25 12-3-12 Drill - 25 full stroke
    Breast:25 mid scull - 25 3K/strk drill - 25 full stroke
    Free: 25 front & back scull- 25 3/4 catchup drill - 25 full stroke

    Set #1 Backstroke (400)
    1 x 100/1:45 smooth - went 1:32
    2 x 50/:55 build - went 45 & 44
    4 x 25/30 desc - not sure of times, last one was around 20
    8 x 12 1/2 on :30 FAST - did this as spin drill

    Set #2: Main Set (1100)
    1 x 500 pull - did with catch paddles, buoy and snorkel
    6 x 100 free
    1/1:40 build went 1:25
    4/1:35 build went 1:29-1:31-1:32-1:30
    1/2:00 smooth went 1:35

    Set #3: Kick!!! Flutter or Dolphin (400)
    4 x 25/10sr -10s wall kick - turn - 25 streamline
    4 x 25/10sr streamline underwater
    4 x 25/10sr one foot out of water
    4 x 25/1-sr full stroke one strong beat kick/stroke

    Warm down (100)
    100 easy free

    Total: 2800 yards
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  19. Tuesday, 1/3/12

    by , January 4th, 2012 at 11:54 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    I was a bit tired and sore. This started out like it was going to suck, I felt like I was dying on the 1st set, but after that set, the rest of the workout went really well!

    Warmup (900)
    500 choice did 1/2 free and 1/2 back
    100 kick on back 100 pull free w/buoy only 100 drill 1 arm and fist, free & back 100 swim free, build

    Main Set #1 (700)
    Repeat 2x
    Continuous swim
    100 easy free
    25 FAST stroke
    75 easy free
    25 FAST stroke
    50 easy free
    25 FAST stroke
    25 easy free
    25 FAST stroke
    did fly for stroke 25's on round 1 and back on round 2, the fast 25's weren't very fast but faster than the free so I guess it was ok.
    took about 30 sec rest between rounds

    Main Set #2 (900)
    9 x 100 free; 3/1:40, 3/1:35, 1 min rest, 3/1:30
    went 1:20-21 on #1-6, then 1:22-1:24-1:24 on #7-9

    Kick Set with fins (300)
    6 x 50/1:30
    25 UW SDK/25 surface kick in streamline.
    Did UW SDK both on back and face down, surfacing at the flags, on 2nd 25 alternated flutter and dolphin
    times were 40-45

    Warm Down
    100 easy free

    Total: 2900 yards
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  20. Wednesday, 1/4/12

    by , January 4th, 2012 at 11:45 AM (A comfort swimmer's guide to easy swimming)
    Solo, SCY
    (basically a shorter version of the workout Kristilynn did today)

    Warmup (800)
    300 swim free & back
    200 flutter kick w/board & snorkel, build
    200 pull free w/paddles, buoy and snorkel
    4 x 25 @ :30 IM order

    Main (1700)
    2x:
    2 x 25 @ 5sr #1 stroke, #2 free
    2 x 50 @ :10 sr #1 stroke, #2 free
    2 x 75 @ :15 sr #1 stroke, #2 free
    2 x 100 @ :20 sr#1 stroke, #2 free
    1 x 100 IM @ 2:00
    1st round stroke = fly (half of 50, 75 & 100 was 1 arm fly); 2nd round stroke = back

    5 x 100 back @ 1:45

    Cool down (400)
    2x(50ez, 50 kick, 50 drill, 50ez)

    Total: 2900 yards
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