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Swim Workouts

  1. Week 22 - Thursday weights and swim

    by , March 7th, 2013 at 10:24 PM (After a long rest)
    This was my first dry land in 3 weeks and I felt very sore, but as usual loosened up in the pool.

    Weights
    3x(10 bench press, 10 incline bench, 10 military press, 10 seated row hands in, 10 seated row hands out, 10 inclined back, 10 x lat pull down hands inside, 10 lag pull down hands outside), 30 seconds between rounds.

    Swim
    400 with snorkel
    400 swim
    400 pull
    4x100 on 1.15
    4x100 kick with fins on 1.30
    4x50 on 45 Concentrating on DPS holding 30-31
    100 easy
    4x50 on 40 concentrating on streamlined turns holding 30-31
    100 easy
    Total 2600
  2. Monday 3/4/13

    Monday 3/4

    PM only SCY

    600 swim
    400 pull w/ buoy + strapless paddles

    2x
    3x100 @ 1:45 kick
    6x50 @ 1:00 25 scull/25 swim w/ buoy only

    4x100 @ 1:20 D1-4
    3x200 @ 2:30 pull w/ buoy + paddles
    4x100 @ 1:15 RED
    3x200 @ 2:50 I.M.
    1 - dr/sw
    2 - swim
    3 - build each 50

    4x300 @ :30 REST
    1-2 N.S.
    3-4 D1-2 w/ paddles + fins

    2x37.5 FAST from a dive

    6x50 @ :45 A.R.

    Total: 5800
    Categories
    Swim Workouts
  3. Thursday, March 7, 2013

    by , March 7th, 2013 at 06:24 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 60, Water temp 79
    Sunny, blue skies, humidity at 58%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
    5x50 on :40 desc 1-4 *33-33-32-32-32

    *Set 1*
    10x50 on :40
    *32-31-31-31-30-31-31-31-31-31, right into...
    1x500 on 6:20
    *5:55, right into...
    10x50 on :40
    *31-30-30-31-30-30-31-31-30-30, right into...
    1x500 on 6:15
    *5:51, right into...
    10x50 on :45
    *30-30-29-30-31-30-29-29-30-29, right into...
    1x500
    *5:49

    Warm Down
    300 BR as 6(25K/bk, 25Swim)
    300 BK as 3(50DA, 50Swim)
    400 FLY as 4(25DK/bk, 25RA, 25LA, 25 SDK-6,DPS-6)
    300 FR as 3(50K/wScull, 50 CU) w/ snorkel-agility paddles
    300 FR as SDK-4,DPS-5
    Dryland band stretches 10 min

    Comments:
    Arms recovered better than expected from the 9,900 yard session yesterday, but I did feel some remaining fatique during the warm up through starting out Set 1.

    The goal of Set 1 was a strong challenge but not really hard or long. It was harder than I expected go right into the 500s after the 10x50s, where the first 100 of each 500 felt almost like recovery pace and then a strong descend pacing of the next four 100s.

    Did Set 1 without any equipment, and then a long warm down using some equipment, into dryland band stretching deck work. I feel no aching arms, only minimal effects from today's session.

    Swimming 4-6 quality sets in a session with fins and paddles or either one can really tire me out later. But doing quality sets with equipment and without, has eventually brought me to this capacity to do a set like Set 1 today.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -03/11/2013

    by , March 7th, 2013 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    A guest is writing our Friday workout so I will not post. Here is the workout for Monda March 11.

    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    1 X 100 swim

    4 X 200 IM 3:30
    4 x 100-1 of each stroke- 2:00

    16 X 50 free
    4 on :45
    4 on :40
    4 on :35
    4 on 1:00 swim down

    4100Y
    Categories
    Swim Workouts
  5. 03.07.13 - Thursday workout - IM

    by , March 7th, 2013 at 10:58 AM (Pete's swim blog)
    Swam w/ Dave, Ray and Keith. We did Ray's workout but he usually sticks w/ free and likes long rests in between intervals. So, I went all IM today with a couple exceptions. The timed 400 IM went fairly well considering how tired I was.

    SCY

    600 Warm up

    4 x 125 - 2:00 (100 IM + 25 stroke, IM Order)
    4 x 125 Stroke, IM order - 2:00
    100 Easy

    4 rounds of:
    * 100 IM Kick - 1:45
    * 100 IM - 1:45
    100 Easy

    4 x 75 Stroke, IM order - 1:15
    4 x 75 Kick - 1:15, convert Flutter -> Br
    100 Easy

    8 x 50 - 1:00 Easy/Hard IM Order
    100 Easy

    8 x 25 - :30 Easy/Hard, no breath IM Order
    150 Easy

    400 IM Timed (5:33)
    100 Easy
    400 IM Kick Timed (6:55)

    5 x 100 - 1:20 1st 25 stroke, IM Order; 25 kick on last 100

    200 Cool down

    (5750 Total)
    Categories
    Swim Workouts
  6. Recovery day, not! That evil stroke showed up

    by , March 7th, 2013 at 08:30 AM (Mixing it up this year)
    Yes I did breaststroke today to really work my legs. Just needed a change of pace today. I was running late, had to get gas and just moving slow.

    Only my 3rd day under 190 pounds at 188.8, 10 pounds gone 20ish to go.

    500 free
    500 free kick w/zoomers
    12x50@:55 free w/snorkle held 6 beat kick on all but the last 2 where I used my 2 beat kick. End result held the same times. My kick still stinks but I need to do it to loose the weight on my thighs! held 46's
    300 breast kick
    200 breast pull w/zoomers
    4x50@1:15 breast went 54,53,53,51
    500 free w/snorkle and strapless paddles using a 4 beat kick
    200 EZ

    Total 3000 yards
    Categories
    Swim Workouts
  7. Wed, Mar 6, 2013 7:00-8:01pm :)

    by , March 7th, 2013 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    Best thing about Wednesdays is PAYDAY!! At least I got a decent check for the hours I'm putting in, and they will only get bigger as the weeks go on too! Yup, I got word today that the 10+ hour days will be continuing for a while now...not sure why, but we're doing it, so I'll be going from 4:00am - 2:30(or later)pm, plus doing some Saturday maintinence projects as well I assume. Paycheck good, rest and life bad. Swimming - make it happen.

    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull
    (900/900)

    10 x 100 SDK w/ short fins @ 1:25 Max Rest
    I did Odds 100s, Evens 50s. Made the intervals on the odds, and just relaxed on the evens. My legs are just beat from all the work...standing, climbing, moving, lifting, kneeling, crawling, etc.
    (750/1650)

    5 x 200 Free Pull @ 3:30
    Odds FAST - went 2:08/2:06/2:03
    Evens EZ - went 2:15/2:15 - not exactly EZ, but controlled
    (1000/2650)

    6 x Broken 100s Choice @ 3:00, w/ :10 rest @ 25s
    I did 3 of these, Freestyle, went :54/:54/:55
    (300/2950)

    --------------------------------

    2950 Yards

    I got out at this point so I can relax a bit and try to get to bed for the early morning that is coming soon.
  8. Week 22 - Wednesday PM

    by , March 6th, 2013 at 10:23 PM (After a long rest)
    I still felt sluggish at the beginning of the workout but like this morning got going and felt ok by the end of workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x500 on 6min swum as 2 x (DPS, fins, pull with paddles) descend 1-3
    100 easy
    10x50 on 50 holding 28 with pace clip
    4x(50 kick on 40, 50 swim on 30) with fins

    Warm down
    200 free/back by 25

    Total 4900

    I went 5.50,5.30,5.20,5.45,5.25,5.20 on the 500s. The 50s I held 28s and then went 30-31 on the 50 kicks and 27s on the 50 swim with fins.
    Categories
    Swim Workouts
  9. Wednesday, March 6, 2013

    by , March 6th, 2013 at 05:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 67, Water temp 79
    Dark clouds, windy with intermittent rain, turning to...
    Blue skies, sunny and calm

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
    4x50 on :45 desc 1-4 *32-31-30-29

    *Set 1*
    5x200 on 3:00, desc 1-5
    *2:14, 2:12, 2:10, 2:09, 2:08
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    4x200 on 3:00, desc 1-4
    *2:13, 2:11, 2:09, 2:07
    ---300 as 50 BK kick, 50 FR Swim

    *Set 3*
    3x200 on 3:00, desc 1-3
    2:11, 2:09, 2:07
    ---300 FR w/snorkel-agility paddles

    *Set 4*
    2x200 on 3:00
    *2:06, 2:05
    ---200 as 50BK-DA, 50BK DPS-6
    ---Dryland band stretches 5 min

    *Set 5*
    T60 FR Swim, simulate OW start and finish
    Time starting 500, strong steady state swimming (no lap count), time 500 finish.
    *5:50, 5:48

    Warm Down
    200 FR DPS-6

    Comments:
    I had a choice to do Sets 1-4 twice (second round w/toys) or either a T90/T120. None of the options were a compelling choice and heavy rain appeared to be imminent.

    FCGU Coach Neil had a group of swimmers doing a workout but lanes were available, he looked at my workout and then put me in a lane next to a lane with a freshman walk-on distance swimmer who did sets 1-4 with me. I had to work so hard all the way to try to stay close to her as she was finishing about 2-3 seconds ahead of me.

    After Set 4, I did not think I could manage another round, and since the college swimmers were leaving, I chose to do a T60, timing the first 500 and the finishing 500. I am glad I did it, because I had not done an hour straight swim since early January. I feel stronger in the water from doing quality swimming sets, but I still need to get in some longer straight swims more often in preparation for the USMS National 5K in Lake Miramar April 27.

    My arms ached so much for about two hours afterwards, then calmed to nearly normal with an assortment of recovery activities, food and liquids. The dark clouds that seemed about to unleash the next 40 days of rain simply went away and the sun was shining with blue skies, birds singing, etc., when I started the T60.
    Categories
    Swim Workouts
  10. Workout 03/06/13: noon

    by , March 6th, 2013 at 05:19 PM (Maple Syrup with a Side of Chlorine)
    150 FR/150 BK/200 IM drill w/u

    10 x 100
    - odds = kick on 1:45 (pushed these a bit)
    - evens = FR on 1:30

    4 x 150 on 2:00
    - 50 FR/50 Stoke IMO/50 FR
    - went on 2:10 for the third one

    1 x 50 EZ
    10 x 100 on 1:30
    - 1,4,7 = BK
    - 2,5,8 = IM
    - 3,6,9 = FR
    - 10 = Fast FR (went 1:04)
    1 x 50 EZ

    Two times through:
    5 x 50 on :50, followed by 50 EZ
    - 1-4 = Quarter's Strong
    - 5 = FAST
    (Did FR first round, BK on second)

    200 loosen and out
    (Solo/Rec/4000 yds/75 min)
    --------------------------------

    Had the lane to myself until the second set of 10 x 100, which was nice. The water was a bit hot, so I opted not to do the Thorpe set, although thinking back now I should have given the Sweedish 2:01 set a try that JBS likes to do. Felt good in the water, although I didn't have a lot of speed. Came home and took a nap! That put me over 6000yds for the day, and 50 miles for the year.

    Tonight I am meeting my brother and niece for dinner with Lena and Preston, then I have a continuing education webinar at 9. I picked up tomorrow at work so that I can have next Thursday off to go on college visits with my son's school in the Rochester area, so I will have to swim Friday morning since I will work through Monday.
    Categories
    Swim Workouts
  11. Crying Wolf, Wed., March 6

    by , March 6th, 2013 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCM @ Nasty Gym Pool:

    Warm up:

    600 various
    5 x 50 scull various @ :10 RI
    5 x 50 torque drill w/paddles @ :15 RI
    50 EZ

    Main Sets:

    3 x (15 x 50 w/fins) done as:
    5 x 50 burst + cruise @ 1:15
    1 x 50 EZ
    5 x 25 @ 100 pace w/agility paddles + 25 EZ @ 1:15
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ

    R1 = breast (50 = 31)
    R2 = dolphin kick and fly (50 = 25 high)
    R3 = backstroke kick and free (50 = backstroke kick on surface, 27)
    EZ = all backstroke kick on surface so my face was out of the hot water

    5 x 50 smooth DPS backstroke w/agility paddles
    50 EZ

    Total: 3600 meters


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Metro DC beyond is ridiculous. Once again predictions of a major winter storm (8-10 inches) and preemptive closing of schools. What we got was two inches of slushy snow, clear roads and some rain. I called the rec center in the am to make sure it was open and planned to stay open. According to the front desk, it was all systems go. I arrived at 12:30 -- closed. Having grown up in MN, I can't help but think this crying wolf and shutdowns at a mere hint of snow is absurd. I think I got maybe one snow day a year with real snow growing up. I had planned a different workout, but had to revise when my only recourse was the hot, shallow, hyper cholorinated gym pool. At least I got something worthwhile in. I'm hoping to get in a lactate tolerance set tomorrow.

    I am very much in love with my small agility paddles. I haven't detected any shoulder strain from them. I tried using them for fly for the first time and it didn't feel too weird.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/07/2013

    by , March 6th, 2013 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X 25 fast :30 #4 on 1:00
    1 X 50 sprint 1:00
    1 X 100 easy 3:00
    Four rounds, choice.

    8 X 250 free-pull or swim- 3:30
    #1-2: cruise
    #3-4-5: negative split
    #6-7: 150 cruise/100 fast
    #8 swim down

    4800Y
    Categories
    Swim Workouts
  13. Workout 03/06/13: morning

    by , March 6th, 2013 at 10:47 AM (Maple Syrup with a Side of Chlorine)
    Busy few days at work. Plan to double today ...

    200 FR/200 BK/200 IM drill

    Kick - Swim
    25 - 50
    50 - 75
    75 - 100
    100 - 125

    Build a 200 IM set:
    First 4 were on 2:50, took a minute and
    went 200 IM fast on 5th = 2:33 (not bad)

    100 EZ and out
    (Solo/Rec/2300 yds/45 min)
    ----------------------------

    The latest round of emails to the New England Masters left out the meet that we'll be holding at our local pool in April. The same thing happened last year, even though I was able to get all the info into the correct persons. Oh well, I'll post something to the facebook page, and hope that we get mentioned in the April email to grab some people. I've been sending some fliers with the age group coaches as they head to champs, and will be reaching out to the masters coaches in the region to drum up interest.
    Categories
    Swim Workouts
  14. 03.06.13 - Wednesday workout

    by , March 6th, 2013 at 10:11 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt good on the fly set today. OK everywhere else. Had some good pulls at the end.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert free -> IM
    1:00 Rest
    8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 fly
    8 x 100 Up/Down Fly kick - 1:30 (:05) Start where fly left off
    50 Easy
    The fly felt good. Usually, the first 100 wipes me out and I have to go down to 0 lengths fly to recover. Once I got down to 50 fly/50 free, I was feeling good and held that pattern. On #6, I made 75 fly/25 free w/ :05 left so I did a 100 fly on #7. That kind of hurt and set me back on the kick.

    75 bk/225 free - 4:30
    50 bk/250 free - 4:15
    25 bk/275 free - 4:00
    1:15 rest
    300 free - 3:45 (made 3:37 - not great but I was pretty tired)
    50 Easy

    5 Rounds of:
    * 100 Pull - 1:20
    * 50 Easy Pull - :50
    Consistently held 1:03 on the 100 pulls

    4 x 50 Kick - 1:00
    1:00 Rest
    4 x 50 Kick w/ fins - 1:00 (down sdk, back easy)

    12 x 25 easy free/hard stroke

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  15. Week 22 - Wednesday am

    by , March 6th, 2013 at 09:42 AM (After a long rest)
    I felt really tired this morning and suspect I still have jet lag. Once I got going I felt much better.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    4x200 IM on 2.50
    100 easy

    Main set
    4x300 back on 4.15
    100 easy
    3x(100 on 1.05, 200 on 2.05 with fins)
    12x50 on 40 holding 30

    Warm down
    200 free/back by 25

    Total 4600

    The 200 IMs were tough but the times were pretty easy with about 15 seconds rest. I held 1.15 pace pretty comfortably on the 300s back. The 100,200 set was brutal. For some reason I always seem to suffer with the fins. The 50s were ok and I held 30s and even managed to pick up the last two. I am not looking forward to PM practice, but I need to get back to where I was a few weeks ago.
    Categories
    Swim Workouts
  16. Distance, distance, distance and then some distance

    by , March 6th, 2013 at 08:39 AM (Mixing it up this year)
    Did run up against my racing heart twice during workout but not to worry it only got to 200ish and came back around 110 before setting off again. Was swimming next to the tri team with all their fins going so I did take in more water than air some times and that lack of oxygen causes my problems.

    500 free
    500 free kick w/zoomers moderate pace
    10x200@3:00 free w/paddles and bouy descend 1-5 and 6-10 went 2:53, 2:49. 2:47, 2:45, 2:51*backed off due to issue above took 2 minutes to get heart down and rest then started next 5 went 2:51, 2:49, 2:47, 2:52* had to break here as well, 2:45
    500 free w/snorkle holding 6 beat kick arms EASY!

    Total 3500 yards
    Categories
    Swim Workouts
  17. Tues, Mar. 5, 2013 5:30-7:30pm

    by , March 6th, 2013 at 12:19 AM (Fast Food Makes for Fast Swimming!)
    I like this new scheduling. It's kind of "random" in a way on our day to day schedule, but at least it's posted on our calendar that gets email to us, and any changes, the coach re-emails a new copy with changes. At least with the early nights, I can get to bed at a decent time, hopefully, for work in the morning.

    Still, somewhat in team taper mode for their age group sectional meet coming up in a couple weeks. More of a quick re-build, then taper again. I'm just managing what I can with my work schedule. Legs hurt the most with all my walking and standing all day long.

    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 SDK @ 1:30 (odds - make 'em, evens - MAX Rest)
    (I did 1:20-1:25 on all of them...I chose to make them all "odd"
    (1000/2000)

    20 x 50 Free @ 1:00
    Broken into 2 sets of 10 with 2 minutes rest between the sets.
    Goal was to hit your 500 pace and hold them there.
    • 1st 10 - went :31/:32s, came down to a :30 at the end...still sluggish
    • 2nd 10 - went :30/:31s for the first 6, then started hitting :29s for #7-9, :28 for the final one


    100 EZ
    (1100/3100)

    5 x Broken 200s @ 5:30 w/ :15 rest between each.
    These should be at or faster than best times
    IM or Strokes, No Free (unless doing Fly, then alt. 1 Fly/1 Free)

    • Did 4 of them IM (my recent best time - 2:11)
    • went 2:13/2:11/2:09/2:08
    • Did the final one Free - played my "masters card" and broke the rules.
    • went 1:55, which equaled my recent best time


    200 Swim EZ
    200 Kick EZ
    (1400/4500)

    16 x 25 Choice @ 1:00 (Odds EZ, Evens Sprint)
    (400/4900)

    100 EZ

    ----------------------------
    5000 Yards

    Felt good tonight...going to hit the bed now, and hopefully get some good rest for work in the morning.
  18. Week 22 - Tuesday

    by , March 5th, 2013 at 10:19 PM (After a long rest)
    I had to rush tonight to get a swim. My daughter had a recorder recital at school so made a quick stop at the pool and swam then headed to the recital and made it by the skin of my teeth. I was feeling a little jet lagged today but got better as the day went on.

    1000 swim with snorkel
    1000 pull
    1000 pull with paddles

    -------

    I finally registered for Nationals today and will do six swims plus relays. I registered for 1000, 500, 200, 100 and 50 free plus the 100 back. I am really looking forward to ramping my yardage back up now my Saudi trip is behind me. Hopefully my uk trip next week should be more predictable since I know the pool and the club I will be training with.
    Categories
    Swim Workouts
  19. Tuesday, March 5, 2013

    by , March 5th, 2013 at 06:29 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 68
    Sunny, blue skies, humidity at 65%

    Warm Up
    200 FR DPS-6
    900 FR 3(100 K/scull, 100 CU, 100 DPS-6) w/snorkel

    *Set 1*
    20x50 on :45, best average, w/snorkel-agility paddles
    *31-31-30-30-30-29-30-29-29-30-30-30-29-29-29-28-29-30-29-28
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    200 BR K/bd
    400 BR as 4(25K, 25/2K-1P, 50S) w/snorkel
    2(4x25) on :50, *18s/17s

    *Set 3*
    200 BK K w/SDK-8
    200 BK as 25 DA, 25 DPS-6
    3(100 on 1:40, 2x50 on :50, 4x25 on :40)
    *1:12-35-35-16-15-15-15
    *1:08-34-34-15-15-14-14
    *1:07-33-33-15-14-14-14

    *Set 4*
    200 DK w/bd
    400 Fly as 4(50DK/scull, 50/1RA-1LA-2Swim) w/snorkel
    200 Fly as 2(25RA, 25 LA, 50 SDK-6, DPS-6)
    2(4x25 on :40 w/SDK-8) *14s/13s

    *Set 5*
    6x100 FR on 2:30, AFAP best ave, fins-aglity paddles
    Negative by 50 on :30, Total Time is +1 as #2 flip turn
    *27-26/54, 26-26/53, 26-25/52, 26-25/52, 26-24/51

    Warm Down
    500 FR DPS-6

    Comments:
    Did two quality FR sets as Set 1 and Set 5, one strong BK set as well as basic stroke drills work with 25s for BR and Fly.
    Categories
    Swim Workouts
  20. Narrow Escape, Tues., March 5

    by , March 5th, 2013 at 06:23 PM (The FAF AFAP Digest)
    Dryland:

    RC/scap ex, 15 min
    explosive leg press, 195 x 3 x 12
    fast free punch on cable machine, 40 x 3 x 30
    straight leg hip flexion on FM machine, 25 x 1 x 15 each leg, 30 x 2 x 8 each leg
    skull crusher, 50 x 3 x 8
    extreme angle iso squat w/20 lb kettleball, 5:00
    knee tuck jumps, 10
    standing long jumps, 10
    med ball slams, 10
    flutter kicks on bosu,100
    Captains chair leg raises, 2 x 20
    power wheel roll outs, 15
    power wheel pike ups, 15

    Recovery Swim:


    600 various
    8 x 50 w/agility paddles @ :15 RI
    -- 25 scull + 25 alternate free and back
    50 EZ
    8 x 25 back shooters w/MF @ :40
    25 EZ w/board @ :40
    8 x 25 back shooters w/MF @ :35
    25 EZ kick w/board @ :40
    8 x 25 belly shooters w/MF @ :40
    25 EZ kick w/board @ :40
    8 x 25 right side shooters w/MF @ :40
    25 EZ kick w/board
    100 EZ

    Total: 2050

    ----------------------------------------------

    I had a narrow escape at the pool today. Another kid induced code brown closed the pool, second time in a week. I only had to wait 10 minutes to get in the pool. But if I had come at my regular time intending to do a full workout, I would've been screwed. I spoke with a lifeguard, two instructors and the front desk. They were all shocked at my idea of banning the offending kid/parent for a period of time. It's a kid centric world here in metro DC.

    We're expecting a storm tonight. I really hope the forecasters are wrong. I'd hate the pool to be shut down.

    I had much more energy today. Feel about 90-95% with just a lingering cough and congestion. Glad I got in 800 yards UW.