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Swim Workouts

  1. Thu Jun 13th, 2013, SCY

    by , June 13th, 2013 at 02:45 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
  2. 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
  3. On a Thursday I have never seen this many people at the pool

    by , June 13th, 2013 at 07:52 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
  4. Workout 06/12/13: OW (first of year)

    by , June 12th, 2013 at 10:22 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
  5. Week 37 - Wednesday

    by , June 12th, 2013 at 07:34 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 10:47 PM by StewartACarroll

    Swim Workouts
  6. 06.12.13 - Wednesday workout

    by , June 12th, 2013 at 12:43 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
  7. 06.11.13 - Tuesday workout

    by , June 12th, 2013 at 12:02 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
  8. Breaststoke today with an unusual drill

    by , June 12th, 2013 at 07:40 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
  9. 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
  10. Tuesday, June 11, 2013 5:00-6:15 :)

    by , June 11th, 2013 at 10:24 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
  11. Week 37 - Tuesday

    by , June 11th, 2013 at 09:17 PM (After a long rest)
    So I discovered tonight that the pool is switched form long course to short course and back to long course throughout the day. My daughter swam long course this morning and this is what I was expecting when I swam tonight in the public time slot, but to my surprise it was short course. As I was getting out the life guards were muttering about changing it to long course. A lot of mucking around but I guess with the number of kids RACE now has its probably the only way they can make it work.

    Tonight I felt pretty crappy to be honest. I swam ok but my shoulders were sore after all the pulling yesterday. I tried working primarily on my stroke tonight but caught myself speeding up at the end of my aerobic 100 set.

    15 minutes on the vasa swim trainer

    400 free with snorkel
    6x50 finger tip drag drill on 45
    5x100 kick holding under 1.30 on 2mins
    8x100 free on 1.25 holding under 1.05(aerobic pace)
    200 easy
    10x50 catchup drill with hands separated on 45
    10x50 with fins swum 25 under water, 25 over kick on 45
    200 easy

    Total 3400 yds

    I started out on 1.05s but by number 4 was down to 1.03 and by six was at 1.01 and 1min on the last one. I did not feel bad but my shoulders were sore.

    Updated June 11th, 2013 at 09:23 PM by StewartACarroll

    Swim Workouts
  12. Tuesday, June 11

    by , June 11th, 2013 at 04:08 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up: (1700)

    500 various
    2 x 50 scull
    2 x 50 caterpillar fly drill
    2 x 50 single arm fly
    6 x 50 DPS free w/agility paddles @ 1:10
    100 EZ
    8 x (30-35 UW + 15-20 EZ back kick) w/fins @ 1:15-1:30
    100 EZ

    Main Sets:

    6 x 30 burst + cruise @ 1:15
    100 EZ

    3 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 26 high
    2 = fly, 26 high
    3 = breast, 31
    50 EZ
    -- My legs felt dead on these. I was done after the evil effort.

    1 x 50 free @ 100 pace + 150 EZ
    -- Though I would shift to 100 pace, but it was slow. I had nothing left and my legs were dead; wasn't even kicking

    150 EZ

    Total: 3100


    My body was not really cooperating today. I guess it is telling me I have to start tapering. I hope I have left enough time (10 days) to really rest my legs. I figured a 10 day taper should be fine after only 5 1/2 weeks of training post Nationals. I will either do 1500 EZ or take the day off tomorrow. I have a huge to do list anyway.

    On an odd note, I am way ahead of my GTD goal of 350 miles. I guess it's cuz I've been swimming more frequently the last year.
    Swim Workouts
  13. FLYing around the pool today with the monofin

    by , June 11th, 2013 at 07:55 AM (Mixing it up this year)
    Today was my monofin day with lots of hard work. It just felt so good.

    500 free
    500 free kick w/zoomers

    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:22, 3:07, 3:01
    10x100@1:45 free w/paddles & bouy held 1:34's this felt comfortable yet it was at my mile race pace

    200 free kick w/zoomers
    300 free EZ

    Total 3500 meters
    Swim Workouts
  14. Monday, June 10, 2013 5:15-7:00pm

    by , June 10th, 2013 at 11:49 PM (Fast Food Makes for Fast Swimming!)
    I got home from work, checked the team calendar on the computer to confirm that practice was at 6:30pm this week, and realized that I was a week off. Still at 5:00 this week. I'll be lucky to make it to the start of practice daily this week, but I'll do what I can. Work work work...I just can't wait for September when it's all over and I'm back to 40 hours a week or so.

    Started a little late:

    got in a 200 Free (they did something like a 600 going 50 Free/50 V-Sit - glad I missed that stuff in LCM!!)

    Kick Set:
    8 x 150 SDK on back w/ long fins @ 2:30
    Finally a respectable interval. I was able to actually come to the end and be able to talk with people before having to leave again.

    3 x 300 Free Pull @ LIFO Desc. 1-3 & also 3 stroke breathing

    6 x 50 Fly Drill @ coach's sendoff
    • 4 - going 50 Right arm, then 50 Left arm
    • 2 going 1-2-1 drill (one stroke right, 2 regular, one left, 2 regular - only breathe on the regular)

    8 x 50 Fly Max Rest @ 1:20 - not sure what I was holding, but I felt really good on these. Held a 2-up, 1-down breathing pattern. Led the group...Fly is about the only thing I'm good at in LCM!

    200 EZ

    8 x 150 (50 Stroke FAST, 50 Free EZ, 50 Free FAST)
    - 3 Back, 3 Breast, 2 Free

    4 x 50 Sprint Choice (did all Free) @ 1:30

    200 EZ and out

    4800 LCMeters


    Over the weekend I also signed up for the Sandpoint, Idaho Longbridge Swim - 1.76 miles straight across the lake, following the bridge. August 3 is the date. 1.2 miles across the water, and then .5 mile along the shoreline to the finish. if anyone wants to sign up. This I believe is the largest OW swim in the northwest. Last year I believe we cleared 900 swimmers or so!!

    I also bought a new wetsuit with an awesome coupon code for about 60% savings discount. $400 down to $180!!!! Can't beat that for sure, and it's way better than the cheapo "casual" wetsuit I used last year. That cheapo one just felt like it was dragging me down, and I almost wanted to strip it off and leave it in the lake during the swim. This year should be different.
  15. 06.10.13 - Monday workout

    by , June 10th, 2013 at 11:38 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Dave C and Ray did some work w/ us as well. My blogs are getting delayed due to work. That and I'm rebuilding my car's engine. Fortunately, they aren't eating into my swimming time yet.


    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) -> Got up to 75 fly once and fell apart after that.
    4 x 50 Fly - 1:00 easy/hard

    8 x 100 Up/Down Fly - 1:40 (:10) -> Started off w/ 50 fly/50 free and alternated the rest 75 fly/25 free with 100 fly.
    4 x 50 Back - 1:00 easy/hard

    8 x 100 Up/Down Kick - 1:40 (:05) -> did br kick to recover some
    4 x 50 Free - :50 easy/hard

    4 x 100 Up/Down Back - 1:40 (:05)
    4 x 100 Up/Down Breast - 1:40 (:05)
    4 x 50 Free - :50 easy/hard

    100 Cool down

    (4700 Total)
    Swim Workouts
  16. Monday 6/10/13

    Monday 6/10

    AM LCM and PM SCY
    Coach Bob Steele is here all week as a "guest" coach.

    AM swim:

    600 swim
    4x150 @ :15 rest k/dr/bld w/ fins + snorkel
    8x50 @ 1:00 swim w/ strapless paddles

    "Aussie Fitness Test"
    The object here was to take your best 100 FR time (58.0) and add 15 seconds to it, and hold that pace through the following distances. After each distance, the time, HR (for a :10 count), and stroke count/50 were recorded.

    100 @ 2:00 (1:12/25/35)
    200 @ 4:00 (2:28/26/35)
    300 @ 6:00 (3:49/26/36)
    400 @ 8:00 (5:00/26/37)
    100 FAST (1:05/28/42)

    25x50 FR kick w/ board done as follows:
    1 @ 1:10 smooth 1 @ 1:05 moderate 1 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 2 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 3 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 4 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 5 @ 1:00 FAST
    Averaged :52-:54 on the FAST kick.

    50 EZ

    10x25 FAST simulating relay chases (person A starts, person B starts X seconds behind and tries to run them down)

    350 EZ

    Total: 4600

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    100 kick

    6x50 @ 2:00 GOAL 100 PACE (AVG: 25.4)

    "Beat the Clock" 100s (I believe I have seen this set elsewhere as "Drop-out" 100s)
    The interval was set at 2:01. First group (including me) left for #1 on the 50 second mark and the goal was to finish each 100 before the clock reached the next :00. Basically the pattern looked like this:
    #1 - leave on :50, make 1:10
    #2 - leave on :51, make 1:09
    #3 - :52/1:08
    #4 - etc.

    I made it through #14 (:57) and missed #15 (:56). I then cruised the next 7 holding 1:04s and trying to keep my stroke count under 11 strokes/25 (my best was a 39).
    (total: 2200)

    200 EZ

    Total: 3500

    Updated June 11th, 2013 at 01:14 PM by Calvin S

    Swim Workouts
  17. Monday, June 10

    by , June 10th, 2013 at 09:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    100 torque drill w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    12 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 6 swim, 6 kick
    50 EZ

    8 x 25 w/chute
    -- 4 swim w/paddles, 4 kick w/fins
    100 EZ

    6 x 50 DPS free
    100 EZ

    Total: 3400


    After 3 long course workouts in a row, I popped over to SpringHill Rec for a SCY workout focusing on short speed & power. I'll be back to AFAP race simulation 50s tomorrow. I felt a bit tuckered out my last few workouts. It occurred to me that I've gone 5+ weeks in a row w/o a recovery week. I probably only put it off that long bc I'm not doing weights. But my body will welcome taper. Perhaps shouldn't even have used the chute today. One more hard workout.
    Swim Workouts
  18. Workouts 06/10/13: morning and noon

    by , June 10th, 2013 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    Great weekend, complete with two motorcycle rides totaling ~215 miles.

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull
    050 100 150
    100 150 300
    150 200 450
    (With snorkel: kick w/ board, swim w/ Agility Paddles, pull w/ buoy)

    50 EZ and out
    (Solo/Rec/2300 yds/45 min)
    - Nice stretch-out swim after all that riding!

    100 Fr/100 Bk/100 IM drill

    8 x 125
    - 1-4 = kick last 25 on 2:00
    - 6-8 = FAST 50 shufflelast -> first on 1:45

    1 x 1000
    - Did build a 200 IM set continuous

    10 x 100 ~ :15sr
    - 1-5 = 50 hard kick into 50 DPS Fr
    - 6-9= 50 hard kick into 50 IMO
    - 10 = IM for time (1:09)

    200 loosen and out
    (Solo/Rec/3500 yds/60 min)

    Working in some longer set with varying rest. Didn't really push the stroke part of the 1000. Did some between sets.

    Now off to work for the rest of the night and all day tomorrow. Planning on my first OW swim of the season Wednesday with GregJS - gunning for close to 10k, but we'll see how slow I go
    Swim Workouts
  19. Week 37 - Monday

    by , June 10th, 2013 at 08:13 AM (After a long rest)
    I went to bed early last night but woke up throughout the night. Fortunately I was not thinking work but was just hot. The workout today was a long one for an hour swim and we did lots of fast long swimming(my kind of workout).

    Warm up
    400 with snorkel
    6x50 concentrating on small finger entry instead of thumb entry

    Main set
    8x200 pull with paddles on 2.30
    100 easy
    10x50 drill on 50
    3x300 on 3.30
    10x50 free on 40

    Warm down
    100 easy

    Total 4400 meters

    I descended the 200s 1-4 and then again 5-8. I went 2.20,2.17,2.15,2.12 and 2.21,21.17,2.15,2.12. The 300s were a surprise and the time was really tough, I went 3.20,3.17,3.22. The final 50s were basically just make the time and turn and my times ranged from35-37. I was tired but really pleased with my times throughout this workout. Long course is still tough but I think I am finally adjusting. Hopefully by the end of the summer I will have a great base and short course will feel too short! Coach told me I will be doing a 20min swim set either Wednesday or Friday. The senior racers do this monthly and he wants me to hang with them(we shall see).
    Swim Workouts
  20. Nice and cold today, perfect swimming and plenty of lanes

    by , June 10th, 2013 at 07:37 AM (Mixing it up this year)
    I love it once the kids teams come in at 7 instead of 5:30. More open lanes. Then most lap swimmers know to go to the other 2 lanes rather than join me. Only 2 swimmers know they can join me any time and not to stop me to tell me they are getting in. They know my habits and I know theirs. But once again I had my own lane!!!!

    I am starting to get my sprint free work started. I have till Nationals to get some of my speed back. My distance is coming along nicely, but it is a hard mix now between the two.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/paddles & bouy descend #1-4 #5 EZ went 3:11, 3:07, 3:06, 3:04
    5x100@2:00 as 50 free/50 back w/paddles moderate pace held 1:44's

    300 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:41's on these
    200 free EZ

    Total 3500 meters
    Swim Workouts