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Swim Workouts

  1. Week 24 - Monday (6 months back in the pool today)

    by , March 18th, 2013 at 07:02 PM (After a long rest)
    Today represents being back in the pool 6 months. As I have written previously I am really enjoying swimming again and can't believe I was gone from the sport for so long. I am in the uk til Wednesday morning and have one more session with my old team. I have really enjoyed training with the kids and I am very tempted to enquire about training with my daughters team next fall when I get serious about training for 2014 world champs. Tonight was back in the Aldershot 50m pool I swam in Friday. Today was a whole squad workout and it was fun. We had a lane line issue during the workout and rather than a 10 minute delay the coach decided to throw in some from the block fast 50s. I enjoyed them but tweaked my shoulder. Probably not enough warm up for these old bones. I iced after the workout and may take some anti inflammatories if it still hurts in the morning. The pain is at the back of my right shoulder and is a deep aching pain. I hope it's muscle but it's deep and could be somethin in the joint. I kept going through the workout and it really only hurt when I lift my elbow over my shoulder.

    Warm up
    400 free
    200 free

    Main set
    8x50 from blocks on 3 minutes holding 28s.
    200 easy
    2x400 free on 6.30
    4x50 from blocks on 5 mins holding 27s
    500 free easy
    8x100 free on 2 mins
    1x50 from block on 5 mins AFAP
    300 easy
    200 kick

    Warm down
    400 easy

    Total 4450 meters

    Most of the swimmers on the team are sprinters and I have done more sprinting on this trip than I have done during my last six months. On the early 400s I went very steady and held 4.45s and felt good doing them. I lapped a bunch of the kids on these too(it felt good to be honest). The 50s were hard for me but I went 28s on the first set and 27s on the second. On the AFAP I also went 27. I recovered quite well between 50s when most the kids were lying on the ground winded, I was ready to get going again(it felt good to see the older kids sucking air while I was ready to go again). My shoulder really started to ache towards the middle of the 8x100 set and most of what was left was me swimming easy trying to stretch out the arm. I hope it feels better tomorrow.

    Updated March 18th, 2013 at 07:12 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Sunday & Monday, March

    by , March 18th, 2013 at 05:38 PM (The FAF AFAP Digest)
    Sunday Swim/SCY/Solo @ Mason:

    600 various
    5 x 50 scull various @ :10 RI
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 free no breather w/fins & agility paddles @ :35-:40
    50 EZ
    6 x 100 @ 1:45
    -- smooth 50 free + 50 back
    50 EZ
    4 x 50 scull
    50 EZ

    Total: 2600


    Monday Swim/SCY/Solo @ Mason

    Warm up/Transition:


    600 various
    100 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main set:

    This is a Rich Abrahams set that I fancy and assigned in Workout #6 of the HIT forum: http://forums.usms.org/showthread.ph...12-March-18-24

    6 x (broken AFAP 100s w/fins + 300 EZ) @ 9:00

    #1-2: 50 @ :20 rest + 2 x 25 with :10 rest @ 75
    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75
    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    1 = fly, 50 (felt like death)
    2 = dolphin kick w/board (out in 26 flat, didn't even look at final time)
    3 = breast, 56
    4 = backstroke kick, 15 m UW, 47
    5 = backstroke, 15 m UW, 45
    6 = IM, 48

    Total: 3650


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

    I drove to Mason for a recovery workout yesterday. So nice -- no kids, no mobbed weekend crowd. Jimby did not accompany me because he felt even more ill after the meet. I fervently hope that I do not contract his GI ailment. I can't take another battering. Got in a HIT workout today, focusing on 100s. Good lord, I just have no cardio right now. The first two were fairly tortuous.

    Tickets to Indy are really steep right now. If they don't come down some, I forsee a drive in my future.

    WRs at Albatross: http://www.swimmingworldmagazine.com...-World-Records

    Updated March 18th, 2013 at 05:46 PM by The Fortress

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    Swim Workouts
  3. 03.18.13 - Monday workout

    by , March 18th, 2013 at 03:02 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Temperature situation is not improving. Still 86+.

    SCY

    3 Rounds of:
    * 50 Stroke/75 free - 2:00
    * 50 Stroke/75 free- 1:55
    * 2 x 250 - 4:00
    * 50 Stroke/75 free - 2:00
    * 50 Stroke/75 free- 1:55
    * 100 Easy (50 on first round)
    * Round 1, Stroke = free, 250s are 200 free/50 fly
    * Round 2, Stroke = back, 250s are 200 free/50 kick
    * Round 3, Stroke = breast, 250s are 50 fly/150 free/50 fly

    3 Rounds of:
    * 3 x 100 - 1:20
    Did 1st round 25 stroke/75 free. Last 2, descend.

    12 x 25 - :30 Odds no breath, evens easy
    4 x 50 Kick - 1:00, IM Order
    4 x 50 Kick w/ fins - 1:00 Underwater SDK down, easy back

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -03/19/2013

    by , March 18th, 2013 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 50 kick 1:15
    4 X 25 sprint kick :45
    1 X 100 swim

    3 X (4 X 50 1:10
    descend 1-4 #4 is fast

    3 X 50 from the blocks: sprint

    15 X 100
    5 on 1:30
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    4450Y
    Categories
    Swim Workouts
  5. Mon Mar 18th, 2013 SCY

    by , March 18th, 2013 at 11:46 AM (Ande's Swimming Blog)
    Mon Mar 18th, 2013 SCY

    zones are 18 days away

    Think the UT womens team leaves today for NCAAs, then the men leave next Monday. so we are training 6:30 - 8:00 in the morning for the next few weeks

    I've been a bad blogger and haven't blogged in 2 weeks, I swam 5 or 6 days a week
    and lifted 2 or 3 times each week. I'm getting a little stronger and starting to drop my yardage for zones. Last night I entered and today is the last day to get the $50 entry fee.

    Whitney Coached
    6:30 dove in around 6:35
    SCY UT Swim Center main pool, north end
    Swam with: Marcio, Colin, David,
    Beside Todd, Jim, & Mike


    Warm up
    went around 6 - 700

    Main Set

    assigned: 16 x 100 odds on 1:05 evens on 1:25
    did: 8 x (100 fr 90% on 1:05, 50 easy on 1:25)

    assigned: 16 x 50 odds k on :40 evens swim easy on :50)
    did 8 x (50 k fast on 40, 25 easy on 50)

    assigned 600
    did 3 x 150 easy speed, rested a 50 between each

    assigned: 10 x 100 odds on 1:05 evens on 1:15
    did 50's

    8 x 50 k with a board no breath on 40

    then did
    7 or 8 rounds of 25's kick
    odds easy evens fast

    50 easy swim



    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  6. brrr it was cold but a good cold

    by , March 18th, 2013 at 07:53 AM (Mixing it up this year)
    78 degrees in the pool this morning. YEAH!!!! Shocking when you dive in but fine after about 200. Since it was condusive to a hard workout that is what I did.

    500 free
    500 free kick w/zoomers

    3x500@8:00 Free #1-2 w/strapless paddles, bouy and snorkle #3 w/paddles & bouy went 7:19, 7:04, 6:48
    500 free kick w/zoomers fast pace

    500 free EZ every 4th lap choice of drill and each drill different

    Total 3500 yards
    Categories
    Swim Workouts
  7. Week 23 - Sunday

    by , March 17th, 2013 at 03:45 PM (After a long rest)
    I went and watched my old team swim there regional championships(surrey county champs) this morning which was really fun. They did great and I received a very warm welcome. This afternoon I jumped in on the 2hr workout in the teams 25m pool. Ironically I never swam in this pool because I left for the us as it was being built. It's a nice pool and once again I was made very welcome.

    Warm up
    400 free with snorkel
    2x200 back
    3x100 IM
    100 easy

    Main set
    4x50 fly on 1 min
    3x100 ba5ck on 2 mins
    2x200 breast on 4 mins
    1x400 free on 6 mins
    1x400 free on 6 mins
    2x200 breast on 4 mins
    3x100 back on 2 mins
    4x50 fly on 60
    200 easy

    Second set
    12x50 fast on 60
    200 easy
    8x25 from blocks, 2 fly,back,breast free AFAP

    Warm down
    300 easy

    Total 5300 meters

    This was a tough workout, but I stuck with it and I was pleased with how I did. On the 400s I went 4.50s which was great. The fast 50s I was holding 31s.

    Updated March 18th, 2013 at 02:42 AM by StewartACarroll

    Categories
    Swim Workouts
  8. Saturday, March 16, 2013

    by , March 16th, 2013 at 07:57 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 72, Water temp 79
    Sunny, humidity at 64%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    200 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7

    *Set 1*
    2000 FR TT, desc by 500s 1-4 w/open turn split
    *6:05, 5:55, 5:51, 5:48
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6)

    *Set 2*
    1000 FR as 5(100 K/Scull, 100 CU) w/snorkel-agility paddles
    ---400 Fly as 4(50 RA/LA, 50 SDK-6/DPS-6)

    *Set 3*
    20x50 FR on 1:00 w/fins
    *27(1-5), 26(7-20)

    Warm Down
    800 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Saturday early am solo session, then took family and relatives out to lunch on Sanibel Island. The traffic volume is peaking with so many visitors as it seems one out of five cars are from out of state, which is great for the local economy.
    Categories
    Swim Workouts
  9. Week 23 - Saturday

    by , March 16th, 2013 at 04:05 PM (After a long rest)
    I was back to the feeling stiff at the start but better as the workout went along I felt much better.

    Warm up
    400 free
    6x50 catchup on 45
    5x100 free on 1.30
    100 easy

    Main set
    6x300 on 4.15 free with paddles
    200 easy
    10x50 on 1 min drill/swim by 25

    Warm down
    300 back/free by 25

    Total 4100 meters

    I dropped my pace each pair of 300s, starting on 1.15 pace and ending on 1.10 pace the last two. I felt pretty strong on the last ones and even had something left. The 50s were more stretch than anything else.
    Categories
    Swim Workouts
  10. Long morning at the Y

    by , March 16th, 2013 at 02:32 PM (Mixing it up this year)
    I stopped periodically during workout to listen to the guard in service.

    In between parts of in service I got a good workout in myself.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:55,2:51,2:46,2:44,2:36
    500 breast kick
    4x50@1:15 breast
    8x25@1:00 shooters w/monofin
    8x25@1:00 Karla drill w/monofin (2 strokes rt arm fly/2 lt arm fly/2 fly/2 breast pull)
    8x25@:45 fly w/monofin
    200 EZ
    500 free w/strapless paddles, bouy, and snorkel at 1650 pace
    500 free kick w/zoomers good effort
    200 free EZ
    100 back
    200 free EZ

    Total 5000 yards

    Updated March 18th, 2013 at 08:12 PM by Donna

    Categories
    Swim Workouts
  11. 03.16.13 - Saturday workout

    by , March 16th, 2013 at 01:18 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Bob, Bob and Mary at the Huntsville Nat.

    SCY

    600 Warm up

    4 x 100 Kick w/ fins
    4 x 100 IM - 1:45 (descended to 1:15)

    200 Pull ~ 3:30 (made 2:05)
    3 x 50 - :55 IM order
    6 x 100 - 1:30, 3 negative split, 3 fast
    200 Pull ~ 3:30 (made 2:10)
    3 x 30 - :55 IM Order
    12 x 50, 4 @ :50, 4 @ :45, 4 @ :40 (Held :32-:35 on all)
    200 Pull ~ 3:30 (made 2:12)
    3 x 50 - :55 IM Order
    16 x 25, 8 @ :30, 4 @ :25, 2 @ :20 (Held :15-:17)

    3 Rounds of:
    * 100 Free - 1:30
    * 75 Free/25 stroke - 1:35
    * 100 Free down/stroke back - 1:40
    * 100 Stroke - 1:45

    200 Kick w/ fins

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  12. Fri, March 15, 2013 7:00-8:30pm

    by , March 16th, 2013 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    Tonight was more of a splash around day. There were only 5 kids that came to the practice. Due to a calendar change mix up, 4 others showed up at the earlier time slot with the other group...so they swam then.

    It was a really laid back practice...set up by John for the kids tapering for Sectionals next week...though the 5 of us there were not going to Sectionals. Oh well, it was nice to go easy, and fast too.


    Warmup:

    800 (25 Free/25 Back/25 V-sit Scull/25 Free)
    (800/800)

    16 x 25 SDK w/ short fins underwater @ 1:00
    (400/1200)

    3 x Broken 200s @ 6:00 w/ :15 rest between each 50 - Do Major Strokes
    • 1st Fly - broken ~2:10
    • 2nd Fly - broken ~2:07
    • 3rd IM - broken ~2:13

    (600/1800)

    3 x 200 (50 EZ Drill/50 EZ Swim) @ 4:30
    (600/2400)

    16 x 25 @ 1:00 Choice/Major Strokes (1 EZ/1 Build/1 AFAP)
    did all Free - had fun with these
    200 EZ
    (600/3000)

    THere was another 30 minutes of stuff on the board, but I chose to get out and get some rest for my work in the morning. Overtime is good, and I'll get it when I can!

    --------------------------
    3000 Yards

    GTD is catching up with me slowly with all these taper workouts lately. I need to get cranking back up again soon, even though I've only got 7 days left till my trip out of the country.
  13. Workout 03/15/13:

    by , March 15th, 2013 at 11:18 PM (Maple Syrup with a Side of Chlorine)
    Made the five hour trip to Rochester yesterday without incident and visited Roberts Wesleyan, running into a friend's son on campus. We ran a bit behind schedule so my thoughts of swimming at their pool didn't happen. We then drove made our way 90 minutes to the southwest and arrived at Houghton just before dinner. Fun thing last night was the use of the rock climbing wall here, my first time partaking in this activity. I was able to ascend the flat wall totally, and made it about 2/3 up the angled one. Really good workout for the arms and core!

    Today I had some time to relax as the kids went to classes and in the afternoon played hoops for half an hour. Then my dip in the pool at the
    George R. Wells Natatorium: Located in the Nielsen Physical Education Center, this six-lane 25-meter pool features three diving boards (one a three-meter board).
    Three lanes roped off for laps, the other three for splashing about, in clear water that was a refreshingly cool 81, but no backstroke flags. I did:

    200 Fr/200 Bk/200 IM drill
    1 Noah's Ark with agility paddles
    100 loosen

    8,7,6,5,4,3,2,1 laps, with 30 seconds Vertical Kick between each

    100 loosen
    Major calf cramp, which happens rarely and I attribute to not hydrating enough
    300 more splashing around then out
    (Solo/Houghton/2500 yds plus VK/50 min)
    -----------------------------------

    Felt good besides the cramp. I guess dealing with that is good training for open water.
    Picked up that main set from the Muntones OW book and wrote something similar for the masters group back home, do figured I would do it myself.

    Tomorrow after breakfast we head about two hours to Niagara Falls, then head a tad over six hours home. Considering I have been sleeping on the floor with no pillow these two nights away, I am very much looking forward to getting home Saturday night and crashing into my own bed.
  14. Friday, March 15, 2013

    by , March 15th, 2013 at 10:21 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Sunny, humidity at 54%

    Warm Up
    Dryland band stretches 10 min
    400 FR DPS-6
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7
    4x25s on :45 *12s

    *Set 1*
    12x100 on 1:45 4(2x100 FR, 1x100 IM)
    *1:04, 1:04, 1:12, 1:04, 1:04, 1:11, 1:03, 1:03, 1:10, 1:03, 1:02, 1:09
    ---400 as 50BK, 50FR

    *Set 2*
    6x200 FR on 3:00
    *2:16, 2:14, 2:12, 2:12, 2:11, 2:08
    ---400 as 50 Fly DPS-6, 50BK DPS-6

    *Set 3*
    20x50 FR on 1:00 w/fins
    *27(1-10), 26(11-20)

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    My dad and daughter (no school today) came to watch and then afterwards we went to play miniature golf. Coach Chuck was on deck providing splits and feedback. Did ok for only swimming three times this week.
    Categories
    Swim Workouts
  15. Week 23 - Friday

    by , March 15th, 2013 at 06:53 PM (After a long rest)
    I swam long course today with my high school team. It was really good swimming long course and I felt good. The team has a big meet this weekend so tonight was a light workout for them. I swam extra meters but also did some of there sprint sets too. Overall I felt good.

    Warm up
    2x200 with snorkel on 3.30
    12x100 swum as 50 drill, 50 swim on 2 mins
    200 easy

    Main set
    4x50 from push at second 50 of best 100 pace
    300 easy
    4x50 from blocks fast 15m
    300 easy

    Warm down
    2x400
    Total 3600

    I went 30,29,28.5,28 on the four 50s from a push, and 6.25-6.4 on the fast 15m swims. I really liked the long course pool, which I had not swum in previously.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/18/2013

    by , March 15th, 2013 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    1 X 200 kick 4:20 -
    Two rounds. Round 1 intervals left, 2 right.

    4 x 50 swim @ 85/90% 1:15
    4 x 25 sprint kick :45
    Two rounds, choice.

    2 X 100 IM 1:45
    4 X 25 fast :30 #4 on 1:30
    Four rounds
    25's: round 1 fly, 2 back, 3 breast, 4 free

    2 X (3 X 250 3:45
    Pull, freestyle. Descend each round 1-3

    WARM DOWN: 4 X 50 easy

    4900Y
    Categories
    Swim Workouts
  17. 03.15.13 - Friday workout

    by , March 15th, 2013 at 09:45 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Ray, Keith and Dave C swam their own sets next to us. Pool temp 86. Still hot but manageable.

    SCY

    700 Warm up

    6 x 50 - :45
    1:00 Rest
    10 x 100 - 1:15
    50 Easy
    This is always an interesting set. First one is always easy (I think I made 1:12). The second one is always close - 1:14 today. For the next 2, I just hang on... 1:14s. Just as I start thinking there's no way I can make this set, suddenly my time drops and I'm making 1:11s. We were supposed to do 9. I felt strong enough to do 10. Could have kept going. I think this is the first time I've made these with a drag suit on and definitely the first in water this warm.

    3 rounds of (fly/bk/br by round):
    * 100 Pull - 1:30
    * 25 stroke/75 free - 1:35
    * 50 stroke/50 free - 1:40
    * 75 stroke/25 free - 1:45
    * 100 stroke - 2:00
    100 Easy
    This was harder than I thought it would be. Probably tired from the 10x100 set.

    6 rounds of (fly/bk/br by round):
    * 25 stroke/75 free - 1:20
    * 50 kick - 1:00

    16 x 25 kick w/ fins - :45 (hard)
    6 x 25 - :30 odds no breath, evens easy
    8 x 25 - :30 IM Order, smooth

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  18. Friday 3/15/13

    Friday 3/15

    "Beware the Ides of March"

    AM only SCY

    OK, nothing to beware of in today's practice. I have basically taken the week off from swimming. Did Crossfit on Tuesday but didn't bother recording it in the blog...nothing special there. Played water polo on Wednesday and then took Thursday off again. Which brings us to today:

    500 swim (150 FR/100 BK)
    400 kick w/ board + fins (100 FR/100 FL)

    10x100 @ 1:18 PINK (take your time on #1 and add :15 seconds...I held 1:03s across the board)
    8x75 @ 1:20 FR/FL/FR
    6x50 @ :50 2 RED/1 AE
    4x25 @ :40 FAST FR (0 breath)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  19. Finally making progress with the weight loss

    by , March 15th, 2013 at 08:10 AM (Mixing it up this year)
    Well since Feb 1 it is now 14 pounds off! This is a delicate balance of diet, exercise, effort level and recovery on the shoulders. I am hoping to lose 16 more before I settle in to my weight for LCM Nationals in August. Goal is to have this done by June.

    500 free
    500 free kick w/zoomers

    5x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:45, 3:37, 3:28, 3:16, 3:04
    5x100@2:00 free w/snorkle, strapless paddles & bouy descend went 1:46, 1:41, 1:38, 1:36, 1:33
    200 free EASY!
    300 kick w/zoomers easy pace
    200 one arm fly alt 50 rt/50 lt to loosen up my back more

    Total 3200 meters
    Categories
    Swim Workouts
  20. Thurs, March 14, 2013 7:00-8:30pm

    by , March 15th, 2013 at 12:43 AM (Fast Food Makes for Fast Swimming!)
    John is gone to Federal Way for Sr. Sectionals Championships, where I guess Missy Franklin is heating up the pool. My two teammates swam well today. Hannah went a 52.1 to place 38th in the women's 100 Free. Top 32 make finals. She was just 3 tenths off from her high school state time, so that was good. Jared swam a 200 Breast today and got a best time of 2:15. Not bad for a just turned 15 year old. Congrats to both of them. They'll be swimming an event each day all weekend.

    So we had a substitute coach today. It was our Novice coach, who is also the masters coach, so it was nice to see her. As far as coaching the practice groups...it was kind of like I remember when we had a substitute teacher in school. Hectic as hell. We were divided into 3 groups: The sectional tapering kids from both groups (in 2 lanes), the leftover Black Group (in 1 lane), and the White Group (in 3 lanes).
    I was in the Black Group lane. We had 6 people in there of varying ability levels, but mixed well enough, did a :02-:03 sendoff between people. I didn't push things as hard as I normally do, just to keep the chaos to a minimum.

    Warmup:

    500 Free
    2 x 200 "IM" (25 Str./25 Free) @ 3:30
    8 x 50 Choice @ 1:15 EZ/Fast by 25s
    (1300/1300)

    3 x 200 @ 1:00 rest - I started the 1:00 from the 2nd person in the lane, to be fair to the group.
    • 1st 200 is EZ Free (2:25ish)
    • 2nd 200 Free Pull (2:20ish)
    • 3rd 200 Fast Free (2:15)

    (600/1900)

    10 x 100 SDK w/ short fins @ 1:30 (ranged 1:16-1:20)
    (1000/2900)

    2 x 300 @ 6:00

    • 1st Free (3:30)
    • 2nd IM (3:55)

    200 EZ
    200 Free Drill (did 3 stroke breathing) w/ Sun Yang 3 breaths on first 3 strokes off turns as well. Fun to "play"
    (1000/3900)

    6 x 100 Fast Free @ 2:00 (went 1:02s)
    (600/4500)

    200 EZ

    -----------------------------
    4700 Yards

    Got out early for work in the morning again. I guess this is my last 4:00am morning, as they're going back to 8 hour days next week, so I'll get to sleep in and only have to start at 5:00am.