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Swim Workouts

  1. Week 37 - Saturday

    by , June 15th, 2013 at 12:05 PM (After a long rest)
    I woke up feeling like an old man today. Generally tired and very sore. I was slow leaving the house but got to the pool on time. As the warmup went on i felt better and better. It was by no means a spectacular workout but it was ok. I ended up sticking around and doing a second hour with the junior racers then lifted and swam again, making today a long workout day.

    400 free with snorkel
    6x50 catchup on 50
    8x100 with fins descend 1-4, 5-8 on 1.15

    Main set
    3x(2x50 on 40, 100 on 1.15)
    10x50 kick on 1.05 swum 25 AFAP 25 strong
    4x200 on 2.50 best average
    100 easy
    1000 swim with snorkel
    6x(100 IM on 1.50, 150 swim on 2mins)
    100 easy

    3 rounds of(3min on vasa swim trainer, 10xbench press,10x hands inside seated row, 10xhands outside seated row,10xleg extension, 10xlower back extension, 10xleg curl, 10x military press, 10xhands inside lat pull down, 10xhands outside lat pull down)

    1000 free warm down

    Total 2hrs swimming 7000meters, 1hr dryland

    I am really tired as i write this. My 200s with the masters were pretty weak today but managed to hold 2.17s. The goal was 2.13s but it was just not there today. The IM and 150 set was with the junior racers and it was really fun swimming with the 12 year olds. They are quick already. I was going 1.45s on the 150s .
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -06/17/2013

    by , June 14th, 2013 at 03:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    Our summer schedule starts today. Some days will be LC and others a combo of long and short.

    1 X 200 3:30
    4 X 150 2:45
    1 X 100 1:45
    4 X 150 2:30


    8 X 50 kick 1:10
    1 X 100 swim

    6 X 100 2:15 choice
    50 perfect stroke/25 fast/25 easy

    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free 1:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. 06.14.13 - Friday workout

    by , June 14th, 2013 at 01:22 PM (Pete's swim blog)
    Swam w/ Dave C next to Dave, Dave and Sam.


    600 Warm up

    8 x 25 - :45, no breath, 1st 4 SDK w/ fins, 2nd 4 stroke
    50 Easy

    8 x 50 - 1:30, burst to 15m + cruise + easy, various strokes
    50 Easy

    8 x 50 - 1:30 Kick, burst to 15m + cruise + easy, 1st 4 no fins, 2nd 4 w/ fins
    50 Easy

    8 x 25 - 1:00, odds easy, evens hard stroke from dive
    100 Easy

    200 Free broken @ 50s - 2:02 (:30, :30, :31, :31)
    In Feb, I did 2:01 w/o a drag suit and ended up at 2:02.5 for my meet time. My 2:02 today was with a drag suit and the third 50 was pretty awful. I think this is good but I'm not as positive about improvement as I am w/ the 200 IM.

    200 Cool down

    (2450 Total)
    Swim Workouts
  4. Friday 6/14/13

    Friday 6/14

    AM only LCM

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick
    100 swim
    100 I.M. drill

    3x100 @ 1:30 w/ under H2O turns
    4x50 @ 1:10 kick/drill
    8x25 @ :30 build

    5x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:11)
    4x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:00)
    3x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:49)
    2x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:50)

    100 EZ

    Total: 6400
    Swim Workouts
  5. Week 37 - Friday

    by , June 14th, 2013 at 09:46 AM (After a long rest)
    Once again I woke up tired despite having a solid nights sleep and once again I had a good workout. It's weird how you feel has little to no correlation to how you can perform, if you just get after it. The pool was setup for short course yards this morning(I was hoping for long course and was a little disappointed it was short course).

    Warm up
    400 free snorkel
    6x50 catchup on 45
    3x(4x50 free on 35, 2x50 fly on 45, 2x50 back on 45)

    Main set
    8x200 free on 2.50 descend 1-4, 5-8
    100 easy
    4x50 with fins AFAP
    100 easy
    2x(2x50 kick on 1min, 2x50 kick on 50)

    Warm down
    100 easy

    Total 4400 yards

    The 200 set was a really tough set but I did well. 2.10,2.07,2.05,2.03 and then 2.10,2.07,2.04,2.01. On the 50s AFAP I went 22s on the first 3 and then 21 on the last one. I felt good today.
    Swim Workouts
  6. Thursday, June 13, 2013 Dang Lightning...or not

    by , June 13th, 2013 at 11:37 PM (Fast Food Makes for Fast Swimming!)
    I arrived at the pool today after work a bit late, and found the coaches and kids all standing outside. Apparently there was a lightning sighting off in the distance over the hills, so the city closed the pool for our practice. I'm pretty sure the guards just wanted to go home.
    I made use of my time though, and headed over to the East Wenatchee YMCA pool across town. Yeah, the water was warm, it was general lap swim, but it was short course yards and I LOVED it!!!


    200 Free
    200 Free Pull
    100 Kick on back

    5 x 100 Free @ 1:25 (held 1:05-1:07s)

    5 x 200 Free Pull @ 2:40 (held 2:15-2:18s)

    10 x 50 Flutter Kick w/ board @ 1:00 (just a casual :55 per)

    Speed Set of sorts:
    16 x 25 @ :40
    Odds Free EZ
    Evens Fly Fast - 1st one was w/ 4 SDKs, 2nd w/ 5 SDKs, etc. up to the final one with 11 SDKs prior to swimming. I took only 4 strokes on the final one with the 11 kicks.

    100 EZ and out
    3000 SCY

    The team is gone to a meet this weekend, so no practice till Monday, unless I decide to do a lap swim...which probably won't happen. I did this tonight just so I wouldn't be 5-6 days out of the water.
  7. Workout 06/13/13: evening

    by , June 13th, 2013 at 11:18 PM (Maple Syrup with a Side of Chlorine)
    Woke up early to head to over near Albany, NY, to our corporate main office for a staff pharmacists meeting. In the past, only the pharmacy managers have gone to this type of event, but they are finding out that not all of the info is being passed down the pipeline so we will now be getting invited ahead of their meeting. Interesting stuff, especially about the business stuff related to the whole chain, and I think I got more out of it than the nice lunch and mileage. (I was going to ride the motorcycle, but it was raining by the time I left home and was forecasted to continue all day - I'd have take just the wet ride home but was not up for a drenching in both directions. It's fun to get paid to ride, but not today.)

    Got home in time to hit up the lap/family swim, where GregJS and Tim were working hard. I did:

    200 Fr/200 Bk/200 IM drill

    1 x 400 on ? (snorkel and agility paddles)
    4 x 100 on 1:35 (snorkel: 50 kick, 50 fast)
    2 x 200 on 2:50 (snorkel and pull with buoy; fast middle 100)
    16 x 25 on :30 (1 ez, 1 AFAP + 1 ez, 2 AFAP + 1 ez, 3+1, 4+1, then 1 ez)

    200 Dolphin Dives in Deep with agility paddles
    100 loosen and out
    (Solo/Rec/2500 yds/45 min)

    Feeling good after the long swim yesterday, and I am just under 15,000 yds for the week. Might try to sneak in another swim tomorrow morning, or hit a lake this weekend. One more heavy week of training before cutting back - I'm a tad beat up and will use two weeks to recover before Kingdom. Need to look at my blogs from last year to see what I did - love that perk from blogging!

    On the homefront, Emma finishes exams tomorrow and will be coming home! I have to work, so Lena and Preston will be driving my van (aka "Phantom" or "death trap") down in the morning, packing her up, and coming home tomorrow night. I gassed it up, checked the tires, (had it serviced a few weeks ago) put on new wipers and set the GPS up so that there should be no major issues. It has 216k+ miles and has a knack for mysteriously wiping the windshield (on it's own) and I gave it a fancy paint job by hand (due to various rust spots that I repaired), hence either of the two nicknames

    So, I'll be saying some prayers throughout my day at work then there will be a small tomorrow night!
    Swim Workouts
  8. Thursday, June 13

    by , June 13th, 2013 at 09:14 PM (The FAF AFAP Digest)
    1900 various EZ


    Can't be bothered even to write what I did. I'm pretty much a stress case right now. My brain is on hyper drive with all the moving/sports/parties/graduation activities, and I'm not sleeping well at all. Tomorrow is Teen Fort's graduation. There is a monster storm coming and some threat that there will be a power outage. Hope not! Also have Lil Fort's Potomac Valley track JOs out in Md this weekend. BZY! Good thing I'm resting as I have no time to train.
    Swim Workouts
  9. Thursday 6/13/13

    Thursday 6/13

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    4x150 @ 2:15 pull w/ buoy + paddles breathing 3-5-7 by 50
    8x50 @ 1:00 kick D1-4, 5-8
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)

    2x w/ fins
    4x50 @ 1:00 dr/sw by 25
    3x100 @ 2:15 "Rouse 100s" (These were the special 100s I mentioned a week or two ago where you start at the 15M mark and kick under H2O to the wall, flip, do a 50 kick on your back, flip, and then kick 35M under H2O back to the starting 15M mark.)

    400 @ 5:20 AE w/ paddles + snorkel (5:07, 5:09)
    8x50 @ 1:00 400 I.M. PACE
    RD1: BK (AVG: 42s)
    RD2: BR (AVG: 44s)
    4x100 @ 1:30 swim w/ fins last 25 FAST

    200 EZ

    Total: 6000


    for time:
    1 mile run
    20 box jumps @ 24"
    20 push-ups
    800M row
    20 dumbbell snatches @ 45 lbs (10 on each arm)
    20 burpees
    1 mile run
    Final time: 23:58 (miles were 6:40 and 7:50, not bad running at 3:30 pm in the Arkansas heat @ 101 degrees + 85% humidity)

    PM swim:

    200 swim w/ fins + snorkel
    4x50 @ 1:00 kick/drill
    4x50 @ :50 D1-4

    4x "Ghost Turns" (dive in, take 3-5 strokes, do a turn, be it a flip or open turn, and then sprint back to wall)

    4x75 @ 1:15 500 PACE
    50 EZ
    4x50 @ :45 200 PACE
    50 EZ
    2x100 @ :15 rest (broken 200) w/ fins
    50 EZ

    8x75 @ :30 rest kick/swim/under H2O kick by 25 w/ fins

    Total: 3600
    Swim Workouts
  10. 06.13.13 - Thursday workout

    by , June 13th, 2013 at 05:07 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Sam. More taper. Had a great broken 200 IM. Mostly tried to stay with the workout that everyone else did except I cut their distance in less than half and increased my speed. E.g. they did a bunch of 400s while I did a 25 and waited for them to pass me before I pushed off again. It wasn't ideal but it worked and I mostly stayed out of Sam's way.


    600 Warm up

    6 x 25 Shooters ~ 1:00
    50 Easy

    3 Rounds of:
    * 25 kick fly - :45, fast
    * 50 Kick - 1:00, 25 fast fly/25 easy br
    * 25 kick back - :50, fast
    * 50 kick - 1:00, 25 fast back/25 easy br
    * 25 kick br - :55, fast

    2 Rounds of:
    * 50 fly - :45, 25 fast/25 easy free
    * 25 fly - 1:00, fast
    * 50 bk - :50, 25 fast/25 easy free
    * 25 bk - 1:00, fast
    * 50 Br - :55, 25 fast/25 easy free
    50 Easy

    6 x 25 - 15m burst, cruise ~ 1:00
    6 x 25 - odds hard stroke, evens 15m hard stroke from dive ~1:00
    6 x 25 - odds easy free, evens hard stroke from dive ~ 1:00
    50 Easy

    Broken 200 IM - 2:22 (32.5, 39.5, 39, 31)
    Close to my feb meet time of 2:22.5 (31, 41, 38.5, 32). Before the feb meet, I did a broken 200 IM during my taper and went 2:27. That was without a drag suit. Today, I wore my drag suit. I was really happy w/ how strong I was able to finish. That and I'm splitting the IM a lot more evenly now due to a stronger backstroke leg.

    50 Easy

    200 Cool down

    (~2700 total - more than I wanted to do)
    Swim Workouts
  11. Thu Jun 13th, 2013, SCY

    by , June 13th, 2013 at 03:45 PM (Ande's Swimming Blog)
    Thu Jun 13th, 2013, SCY

    did not swim yesterday, travelled back to Texas

    Whitney Coached
    noon to 1:15
    Swam with todd
    SCY dove in around 12:05
    Beside: Chris McKee, Kelly and Paul

    Warm up LCM
    went around 300

    Main Set

    (6 x 100 fr on 1:10) on 10:00

    6 x 100 fr best ave on 2:00
    went 59's - 61's

    100 easy

    (6 x 100 fr on 1:10) on 10:00 (skipped a 50)

    assigned: 6 x 100 fr best ave on 2:00
    did: 6 x 50 on 2:00

    100 easy

    Next Meets:

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Swim Workouts
  12. Wednesday 6/12/13

    Wednesday 6/12

    AM only LCM

    Bob Steele's last day with the team. We really didn't swim much at all. Did a lot of race analysis by way of starts, turns, and kick outs. We then spent the last 30 minutes of practice playing with all manner of "toys" he brought with him.

    Total: 1000 (estimated)

    On a side note, we also tested relay start reaction times. Results: .05, .04, .04, .02. Selling my relay take off services to the highest bidder for next nationals :P
    Swim Workouts
  13. On a Thursday I have never seen this many people at the pool

    by , June 13th, 2013 at 08:52 AM (Mixing it up this year)
    I was so looking forward to being one of maybe 6 people in the pool this morning but NOOO. We had 12. These kids who are cross training and they each think they can get their own lane when they can barely swim.

    Oh well I made the most of it and shared with one of the real swimmers.

    500 free
    400 free w/paddles & bouy
    300 free kick w/zoomers
    200 back
    100 free

    10x100@2:00 as 50 free/50 back w/paddles held 1:48's not as strong as I would have liked but considering how I felt this was good.
    500 free kick w/zoomers
    400 free w/snorkle
    100 free EZ

    Total 3500 meters
    Swim Workouts
  14. Workout 06/12/13: OW (first of year)

    by , June 12th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    I arranged to meet up with GregJS for another dip into the Harriman Reservoir over in Wilmington for a longer open water swim to gear up for the upcoming open water season. The weather forecast was not all that spectacular, which made the idea of swimming more appealing in order to get some exposure to less than ideal conditions. Picked up Greg with his kayak and we dropped-in at a different spot than our two swims last year.

    The tributary leading into the body of water was indeed roaring from all of the rain as of late. The water was easily eight feet higher than last summer, and the dock was a tad submerged as you can see in picture below. Air temp was ~60, water at 62, with a light drizzle falling from the overcast sky. Due to the conditions, my plan for a 2.5-3 hour swim was changed to "let's swim to the first bend and see how it goes."

    The water was chilly, and it took a few hundred yards or so to get my head into the water comfortably. We swam for about 15 minutes before the sun poked out, and it would shine for a bit but then hide again for the duration of the swim. The wind also picked up a bit on that original leg of the swim, with whitecaps forming above the 8-12 inch swells. We ended up getting a tad lower in the reservoir than the last swim, circling around the small island before turning back. One lone motor boat out on the water today, and we only caught a short glimpse of it well away from us.

    I adjusted my feeds a bit. Took water at 30 min, then electrolyte mix on the top of the hour and maltodextrin feed on the bottom, but both at a lesser concentration and caloric count. Worked out well, and I also tried a powerade fruit packet thingy at 1:45 that settled in my stomach well.

    The last 30 minutes was a beast! Mind you, it took us ~15 min to swim down the same distance from the dock, but it took over 30 to get back. The water was rolling and I felt a bit like I was in one of those Endless Pools - pretty epic! Did get to alter my stroke a bit to see how it affected my progress, which was slow. Finally got to the dock and I was able to sample some warm tea that Greg brought along. I think he took the worst of that last stretch as the wind picked up (as the rain did as well) with the chop drenching him pretty well, while I was already wet and protected a bit from the wind.

    The track of the swim is here and documents the 3.76 mile (6k) swim completed in a tad over 2 hours. Only odd occurrence was a cramping of my left pinky toe. Another hearty thanks to Greg for braving the weather with me.
    Swim Workouts , Open Water
  15. Week 37 - Wednesday

    by , June 12th, 2013 at 08:34 PM (After a long rest)
    I woke this morning with some discomfort in my left ear and some nasty drainage, so I am pretty sure I have an ear infection. I still swam but felt really old and really not on my A game today. Of course my coach decided today was the 20 minute swim for distance day as the main set. I did not feel really bad, just not like I did on Monday where I felt really strong.

    Warm up
    400 free with snorkel
    6x50 alternating finger drag and catchup drill on 50
    8x100 free on 1.25 descend 1-4 and 5-8

    Main set
    Timed 20 minute swim for distance
    100 easy
    10x50 kick with fins on 50

    Warm down
    100 easy

    Total 3725 meters

    I ended up going 1625m on the 20minute swim which is somewhere around 1.13 pace which is pretty good long course. I broke the swim down by 400 in my head and negative split the halves. I went off the big clock and in some ways psyched myself out of a really good swim by setting out at 5min pace per 400. Coach says we will be doing this once a month through September so I will have a few chances to better my swim.

    Updated June 12th, 2013 at 11:47 PM by StewartACarroll

    Swim Workouts
  16. 06.12.13 - Wednesday workout

    by , June 12th, 2013 at 01:43 PM (Pete's swim blog)
    Swam w/ Dave next to Dave, Dave and Sam. Dave C and I are Tapering for the Alabama State games next Saturday so we went with a different workout. There aren't a lot of Master's meets close to us (within about 100 miles) and I wanted to do a mid-year taper. So, this was it. Here's what I'm swimming:

    200 Free
    50 Free
    200 IM
    100 Breaststroke
    100 Fly
    100 Free

    Most of these I don't normally swim and I've never competed in the 100 fly. So, this is kind of a fun experimentation meet. As an extra bonus, I get to swim on my kid's Madison Dolphins team. I'm definitely looking forward to that part of the meet. We have 5 adults swimming on the team and 45 kids. It should be a lot of fun.


    600 Warm up

    6 x 25 Shooters ~ 1:00 2 back, 2 front, 2 flutter
    6 x 25 Blast 15m, cruise ~ 1:00, Fly/Br/Fr
    100 Easy

    6 x 25 - 1:00 Fly/Br/Fr, sprint
    100 Easy

    10 x 25 - 1:00 IM Order, hard
    100 Easy

    100 Free as 75 Free + :15 rest + 25 Free
    ~1:45 Rest
    100 Free as 50 Free + :15 rest + 50 Free
    ~1:45 Rest
    100 Free as 50 Free + :15 rest + 25 Free + :15 rest + 25 Free
    ~1:45 Rest
    100 Free as 25 Free + :15 rest + 25 Free + :15 rest + 25 Free + :15 rest + 25 Free
    100 Easy

    4 x 50 kick - 1:15, blast to 15m, cruise
    4 x 50 kick w/ fins - 1:15, blast to 15m, cruise

    200 Cool down

    (2500 Total)
    Swim Workouts
  17. 06.11.13 - Tuesday workout

    by , June 12th, 2013 at 01:02 PM (Pete's swim blog)
    Swam w/ Sam and Dave.


    600 Warm up

    4 Rounds of:
    * 25 Fly/50 free - 1:10
    * 50 Fly/25 free - 1:10
    * 75 Fly - 1:10
    100 Easy
    My fly hasn't be clicking lately (probably because of my back) so this kind of hurt. I did make it but not quite as easily as I usually do.

    4 x 75 Free - 1:10
    4 x 75 Free - 1:05
    4 x 75 Free - 1:00
    4 x 75 Pull - 1:10 (Swim 100 on 1st and last 75s)
    4 x 75 Pull - 1:05 (Swim 100 on last 75)
    4 x 75 Pull - 1:00 (Swim 100 on last 75 -1:01)
    100 Easy

    12 x 100 Up/down kick - 1:40 (:10)

    100 Free Timed (1:02)

    100 Cool down

    (5000 Total)
    Swim Workouts
  18. Breaststoke today with an unusual drill

    by , June 12th, 2013 at 08:40 AM (Mixing it up this year)
    Needed a recovery day but I don't see how this was, especially when my elbow started hurting toward the end.

    500 free
    500 free kick w/zoomers
    4x50@1:15 breast pull w/zoomers
    4x50@1:45 breast scull drill w/snorkle
    4x50@1:15 accordian drill w/snorkle
    4x50@:15RI breast using only 1 arm and the opposite leg - the non working arm is holding the non working foot this is an ackward drill but it does serve to strengthen your stroke and help you figure out the most effective way to pull and kick so the first one is rt arm & lt leg then switch to lt arm & rt leg
    4x50@1:15 breast
    300 breast kick
    200 back EZ

    Total 2500 meters
    Swim Workouts
  19. Tuesday 6/11/13

    Tuesday 6/11

    AM LCM + Crossfit

    AM swim:

    300 swim
    5x100 @ 2:00
    3 - drill, odd: BR, even: FR
    2 - scull w/ buoy
    6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths

    8x100 @ 1:50 kick FR
    2x200 @ 2:30 AE
    50 @ 1:00 EZ
    4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
    50 @ 1:00 EZ

    200 EZ

    Total: 4300


    Strength W.O.D.:
    5 @ 85 lbs
    5 @ 105
    3 @ 125
    5 @ 140

    10:00 AMRAP
    10 plank-ups
    20 mountain-climbers (on each leg)
    20 lunges (10 each leg)
    10 triangle abs w/ 15 lb plate

    Results: 6 rounds + 8 plank-ups
  20. Tuesday, June 11, 2013 5:00-6:15 :)

    by , June 11th, 2013 at 11:24 PM (Fast Food Makes for Fast Swimming!)
    Yep...I got out early, practice goes till 7:00pm. I was just wiped out tired, and the first "main set" kinda did me in. Doing IM stuff after that was just bad...


    400 Free

    Kick Set:
    20 x 50 SDK w/ long fins @ :50 (I did odds on my side, evens on my back)
    On these I just trailed the lane, and left with my <:05 of rest. It's too hard to see the pace clock in the sun glare from the other end of the pool with my goggles on.

    "My" Main Set:
    Idea is to start out slow, and get a faster pace on each successive rep, till the 100 is a sprint (or something)
    500 Free @ 7:30 (went 7:00ish) - 1:24/100
    400 Free @ 6:00 (went 5:30) - 1:22.5/100
    300 Free @ 4:30 (went 3:55) - 1:19/100
    200 Free @ 3:00 (went 2:33) - 1:17.5/100
    100 Free @ 1:30 (went 1:12) - 1:12/100
    I felt good doing this set, but it was an uphill battle against the wind as well. One direction I could definitely feel the gusts against my, and the other direction it felt like I was on a taper.
    I just tried to stay with the kids, but they outdistanced me so badly in this. Especially the 14 year old boy from Alaska. He's fast!! He and Jared were both at least a 50 or more ahead of me on the 300/400/500. The boy's 17 year old sister was also kicking my butt by about 1/2 that distance. I can't wait for SCY to return...I need my walls.

    200 EZ

    Main Set:
    5 x 200 IM @ 5:30 EN3 Set - who knows what I was supposed to be holding, but it wasn't happening for sure. The only thing that felt good was the Fly...after that it wasn't worth writing about.
    I ended up only doing 3 of these, and then got out. Being on my feet all day long is tough, and going straight to the pool after work doesn't make it any easier.

    3700 LCMeters