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Swim Workouts

  1. Monday 12/30/13

    Monday 12/30

    "Sometimes I feel like I just live at the pool"
    - For instance, today, I had 8-10 practice, coached my high school team from 10-11:15, left the pool at 11:30 or a little after, then returned at 1:30 for a 2-4 practice followed by coaching the college team from 4-6! The 2 hour turnaround time was a bit rough.

    AM and PM LCM

    AM swim:

    600 swim
    4x150 @ 2:30 k/dr/sw w/ fins
    4x200 @ 2:40 AE pull w/ buoy + paddles + snorkel (2:32, 2:33, 2:31, 2:29)

    3x
    4x75 @ 1:30 FL/BK/BR by 25
    4x150 @ 2:20
    RD1: FL/BK/BR by 50
    RD2: FR
    RD3: alternating FL/BK/BR and FR

    2x
    4x100 @ 1:20 smooth D1-4 (both RDs: 1:15, 1:13, 1:10, 1:07)
    100 @ 1:00 rest FAST FR kick w/ board (didn't get times on these)

    300 EZ

    Total: 6000

    PM swim:

    2x
    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 dr/sw by 25
    4x75 @ 1:45 side-kick FR Desc by 25

    6x300 @ 4:00 pull D1-3, 4-6 w/ buoy + paddles + snorkel (3:47, 3:38, 3:27, 3:45, 3:37, 3:22)

    100 @ 1:30 rest FAST FR kick w/ board (1:36)
    6x50 @ 1:30 FAST swim w/ fins (FL/BK/BR by 50)
    200 @ 1:30 rest FAST FR kick w/ board (3:26)
    4x75 @ 2:00 FAST swim w/ fins
    #1 - 50 FL/25 BK
    #2 - 25 BK/50 BR
    #3 - 50 BR/25 FR
    #4 - 25 FL/50 BK
    300 @ 1:30 rest FAST FR kick w/ board (5:22)
    2x100 @ 2:30 FAST swim w/ fins
    #1 - FL/BK (1:05)
    #2 - BR/FR (1:07)

    200 EZ

    Total: 5600
    Categories
    Swim Workouts
  2. Dec. 29-30

    by , December 30th, 2013 at 02:39 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY @ OakMarr

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @:45
    50 EZ

    Main Sets:

    2 x (4 x 12.5 AFAP kick + cruise to wall) @ :30
    -- I had intended to try the 4 x (6 x 12.5 AFAP) USRPT set, but I disliked it so stopped. I won't ever use that method for training 50s
    200 EZ

    20 x 25 free w/fins @ 100 pace @ :40
    -- this was hard
    200 EZ

    20 x 25 breast w/fins @ :40
    -- skipped #11
    200 EZ

    Total: 2950

    -- Not much yardage, but a lot of race pace yardage


    Monday: Drylands

    RC/Scap ex
    low row, 85 x 4 x 6
    good mornings, 55 x 3 x 8
    push press, 45 x 3 x 8
    explosive leg press, 160 x 3 x 15
    glute isolator, 70 x 3 x 8 each leg
    hip abductor, 100 x 4 x 8
    trice press, 80 x 3 x 8
    ab machine, 120 x 3 x 8


    Swim/SCY/Solo: 1000 EZ

    I had considered doing a workout, but the pool was mobbed and it wasn't possible.


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

    This last week has not been the greatest training. Traveling and holiday festivities cut into my swimming and I was dry 4 days. My upper body feels pretty fatigued from weights. My GTD total is at 370 miles. I'm kind of surprised since I basically took the summer off. I guess I've just been swimming more without the drylands the last half of 2013.
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/31/2013

    by , December 30th, 2013 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    2 X 100 2:00
    1 X 200 3:30
    1 X 300 5:00
    1 X 200 3:20
    2 X 100 1:40

    1 X 200 kick + 50 swim

    6 X 250 4:15
    Swim or pull
    Last 50 is fast

    SCY
    6 X 50 kick 1:10
    1 X 50 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:15
    100's and 50's: round 1 fly, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    4450 M/Y
    Categories
    Swim Workouts
  4. Week 66 - Monday

    by , December 30th, 2013 at 11:42 AM (After a long rest)
    I went to bed really early last night and as a result woke up really early this morning. Instead of just laying there I had a nice leisurely read of the uk newspapers prior to practice. Sometimes(usually Saturdays) I will make a coffee before practice but decided against this and instead had a power bar while I read. I still got to the pool earlier than usual so used the extra time to stretch on the mats before everyone arrived and it felt good.

    Warm up
    400 with snorkel
    6x50 catchup on 45

    Main set
    10x100 kick on 1.45
    10x300 pull on 4mins
    12x50 on power rack with 60lbs on 1min

    Warm down
    100 easy

    Total 5400scy

    The additional rest on the 10x300 compared to normal meant I had an awesome set today. Amazing what difference additional rest makes to a set like this. My instructions were to use the first two to get going then to hold 3.10s and then fly on the last two. I went 3.05,3.05,3.01,3.02,3.02,3.02,3.04,3.03,2.57,2.55. Needless to say I was unable to follow instructions today but I was very pleased with this set. I started to feel tight on #6 and after picking it up on #9 and #10 felt much better. Strange how that happens sometimes. The power rack was much lighter than last week and I felt strong. I will swim everyday this week but should have good amounts of recovery and less yardage over the week as my taper progresses. I can't wait to swim fast!
    Categories
    Swim Workouts
  5. A cold pool for once

    by , December 30th, 2013 at 07:23 AM (Mixing it up this year)
    Back at my usual pool for a day but tomorrow is back to the hot pool at the Y. Holidays can be such a pain for swimmers.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy holding 1:25's
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:55 free
    500 free w/snorkle maintain 6 beat kick

    Total 3500 yards
    Categories
    Swim Workouts
  6. Saturday 12/28/13

    Saturday 12/28

    AM only LCM

    3x
    4x100 @ 1:20
    RD1: just make
    RD2: smooth AE
    RD3: light D1-4 (1:15, 1:14, 1:12, 1:09)
    8x50 @ :20 rest 2 BK/2 FR drill w/ fins

    6x100 @ 2:15 Rouse 100s (to add a little "spice" to these, I did the under H2O parts on #2, 4, and 5 on my back, and on #6 just did a whole 50 under H2O instead of stopping at 35 meters)

    8x50 @ 1:05 AE FR kick w/ board
    1x50 @ 1:00 rest FAST FL kick w/ board
    6x50 @ 1:00 AE FR kick w/ board
    2x50 @ 1:00 rest FAST FL kick w/ board
    4x50 @ :55 AE FR kick w/ board
    3x50 @ 1:00 rest FAST FL kick w/ board
    2x50 @ :50 AE FR kick w/ board
    4x50 @ 1:00 rest FAST FL kick w/ board

    5x100 @ 1:20 AE swim w/ paddles + snorkel

    Total: 5000
    Categories
    Swim Workouts
  7. Week 65 - Saturday

    by , December 28th, 2013 at 12:26 PM (After a long rest)
    I was very sore last night in the lat and triceps so decided to put icy hot Bengay on my Lat's last night. despite hating the smell the affect was terrific and I was much better this morning. I tried over stretching on the warmup which helped a lot also. Today was a mixed bag of speed and mid distance work. As usual I had a lot of fun. It was sad that today was Steve Unruh's last workout with us because I enjoyed training with him.

    Warm up
    4x(200 free on 2.40, 100 IM on 1.20)

    Main sets
    4x(2x25 underwater on 30, 50 AFAP, 100 easy on 1.30 all with fins)
    200 easy
    10x100 with snorkel on 1.15 concentrating on 6 beat kick
    2x500 free on 5.25
    200 easy
    4x50 free on 40
    4x50 back on 50
    4x50 free on 35
    4x50 back on 50
    4x50 free on 30

    Warm down
    100 easy

    Total 5500scy

    On the speed work set with fins I held 13s on the underwats and then went 21-22s on the fast 50s. The 100 was active recovery on my back. The 10x100s we did with snorkel and i held 1.06s. The 500s were surprisingly rough and I went 5.17 and then 5.20. The final set of 50s was fun and if it were not for a bad turn on the last 50 I would have made all the 50s, instead I went 31 on the last 50. I was pleased with today's practice and despite having no easy speed I felt strong. We should be backing off on yardage next week and suspect speed will come as this taper starts to happen.

    Updated December 28th, 2013 at 05:22 PM by StewartACarroll

    Categories
    Swim Workouts
  8. Friday 12/27/13 (EDITED)

    Edits appear in bold...It seems the oxygen deprivation from the Rouse 100s caused me to "blackout" on that portion of the set and I totally forgot we even did them. I knew I was 800 meters short when writing the workout down, and just assumed we did the warm up 4 times!

    Friday 12/27

    AM and PM LCM

    AM swim:

    3x
    300 swim
    8x25 @ :10 rest scull
    300 (75 pull w/ paddles/75 kick)

    6x100 @ 2:15 Rouse 100s w/ fins (because nothing says long course meters like some Rouse 100s)

    200 EZ


    4x50 @ :55 FR kick w/ board
    100 @ 1:00 rest FAST kick on back w/ fins (1:09)
    4x50 @ :55 FR kick w/ board
    200 @ 1:00 rest FAST kick on back w/ fins (2:26)
    4x50 @ :55 FR kick w/ board
    300 @ 1:00 rest FAST kick on back w/ fins (3:54)
    4x50 @ :55 FR kick w/ board
    400 @ 1:00 rest FAST kick on back w/ fins (5:07)

    400 EZ

    Total: 5400

    PM swim:

    3x
    400 swim opposite fin + opposite paddle + snorkel (switch every 100)
    16x25 @ :10 rest 2 kick/2 drill I.M.O.

    4x200 @ 2:40 pull w/ buoy + paddles + snorkel LIGHT D1-4 (2:27, 2:25, 2:24, 2:22)

    4x50 @ 1:00 FL drill w/ fins (FL drill was ALWAYS 3 kick/1pull drill)
    4x200 @ 3:00 I.M. (100 BK/50 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    3x200 @ 3:00 I.M. (50 BK/100 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    2x200 @ 3:00 I.M. (50 BK/50 BR/100 FR)

    200 EZ kick w/ fins + board

    Total: 5800

    Updated December 28th, 2013 at 12:46 PM by Calvin S

    Categories
    Swim Workouts
  9. Thursday 12/26/13

    Thursday 12/26

    "Welcome back to Long Course Meters!"

    AM only LCM

    3x
    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:05 FR kick w/ board

    10x50 @ :50 swim w/ grab paddles + snorkel
    :15 rest
    10x50 @ :50 BK pull w/ buoy + paddles
    :15 rest
    10x50 @ :50 25 under H2O kick/25 swim w/ fins
    :15 rest
    10x50 @ :50 FR swim w/ fins 2 breaths max

    1000 pull w/ buoy + paddles + snorkel "L.A. Freeway" (5-7 people swim in a line, last person sprints to front each 50)

    Total: 5400
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/30/2013

    by , December 27th, 2013 at 02:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:50 1:45
    1 X 100 kick 2:30 2:30 2:30
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    8 X 200 3:20
    Swim or pull. Descend 1-4/5-8

    SCY

    1 X 100 IM or stroke 2:00
    4 X 50 stroke 1:05
    four rounds

    WARM DOWN: 4 X 50 easy

    4500 M/Y
    Categories
    Swim Workouts
  11. FAST Fri Dec 27th, 2013 SCY

    by , December 27th, 2013 at 01:00 PM (Ande's Swimming Blog)
    FAST Fri Dec 27th, 2013 SCY

    Lifted this morning,
    my weight lifting has been pretty spotty lately
    I need to be consistent and get stronger

    Whitney Coached
    7:00 to 8:30
    swam with Tyler Jim & Jim
    Beside max david alley & Michael Yoch

    Warm up
    went around 1000


    Main Set

    400 Kick for time
    went 5:12, an improvement from 5:19

    300 easy

    200 IM fast for time
    went 2:07

    200 easy

    100 IM fast
    went 58

    100 easy

    50 BR
    went 29

    50 easy

    50 BK
    went 27

    50 easy

    50 Br
    went 30

    50 easy

    50 BR
    went 30


    Next Meets:
    not sure
    probably zones
    Categories
    Swim Workouts
  12. Week 65 - Friday

    by , December 27th, 2013 at 09:50 AM (After a long rest)
    I had a good nights sleep last night but was sore when I work this morning. I loosened up during the warmup but still did not feel that great at the start of the T30. Despite my soreness I had another great workout.


    Warmup
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 40


    Main set
    T30 - 2840scy
    200 easy
    10x50 kick on 50
    12x50 drill on 55
    5x50 using power rack with 120lbs. I made it about 3/4 of the way down the pool


    Warm down
    500 easy


    Total 6100scy


    I beat my last T30 by about 40yards, which averaged a 1.03. I hoped to go 2865 which was the distance the quickest senior racer went yesterday so I got close. With a 1 yard penalty per year between our ages i would have tied. My lats were incredibly sore after the T30 and i used the drill set to stretch out.


    The power rack set was fun but the weight Tom put in the barrel meant I was hurting immediately after the breakout and was disappointed I could not make one round the complete pool length. The advantage of the power rack over bungees is that the resistance is even across the pool so it basically just wears you down. On the last 50 I got the closest to the end, with Tom telling me to up my tempo. I suspect I looked like a complete idiot with my arms going around 120mph, but until the final 5 yards it worked and I went further than all previous rounds. We should be backing off yardage tomorrow which will be awesome after a long week.
    Categories
    Swim Workouts
  13. Workout 12/26/13: am and evening

    by , December 26th, 2013 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    Helped a local triathlete out this morning with some swimming tips. Good conditioning but technique helps that I offered were well received. I snuck in some swimming myself, totalling 1500 yds.

    Tonight's main set (total 2200 yds) featured:
    4 x
    - 150 Fr on 2:00 every 3rd lap fast
    - 2 x 75 on 1:15 kick/pull/swim
    - 6 x 25 on :30 IM rotate, every 3rd and 6th fast

    Had a delightful day at home with family for Christmas. Found this neat quote I wanted to share: "The Christmas message is that there is hope for a ruined humanity –hope of pardon, hope of peace with God, hope of glory – because at the Father’s will Jesus Christ became poor and was born in a stable so that thirty years later he might hang on a cross. It is the most wonderful message that the world has ever heard, or will hear.” – J.I. Packer, Knowing God
    Categories
    Swim Workouts
  14. Thu Dec 26th, 2013 SCY

    by , December 26th, 2013 at 03:07 PM (Ande's Swimming Blog)
    Thu Dec 26th, 2013 SCY

    Don't know when my next meet is
    did not swim yesterday
    got a 400 kick for time tomorrow so I took it easy today

    Lifted this morning

    Whitney Coached,
    Noon to 1:30 dove in on time
    swam with Tyler & Jim
    Beside jim, ned, max, paul and Killeen

    Warm up
    went around 1:00


    Main Set

    assigned 8 x 100 on 1:10
    did 2 100's then a 50 2 100's then a 50
    1:00 rest
    200 IM strong
    1:00 rest

    assigned 8 x 100 on 1:10
    did 8 x 50 K on 1:10 easy speed held 36's
    1:00 rest
    200 IM strong went 2:18
    1:00 rest

    assigned 8 x 100 on 1:10
    did 8 x 50 K on 1:10 easy speed held 36's
    1:00 rest
    skipped the 200 IM strong

    Next Meets:
    not sure
    probably zones
    Categories
    Swim Workouts
  15. Thursday, Dec. 26

    by , December 26th, 2013 at 02:53 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/Jim, Bill, Jeremy & Jocelyn

    Warm up:

    400
    -- I arrived late bc I was coaching this am at Pitt

    Main Sets:

    "Big Jim" @ 1:30 base
    1 x 400
    2 x 200
    4 x 100
    8 x 50
    16 x 25

    I did:
    1 x 350 EZ
    2 x 200 kick w/fins @ 3:00
    3 x 50 @ 100 pace + 1 x 50 EZ @ 1:30
    2 x (3 x 50 @ 100 pace + skip a 50) @ :45
    16 x 25 @ :40
    odds = 100 pace
    evens = EZ

    6 x 75, done as 50 EZ @ 1:15 + 25 fast @ :45
    50 EZ

    6 x 25 w/chute & equipment @ 1:00
    50 EZ

    Total: 3000


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

    I felt pretty crappy today. Too much food, sugar and vino, me thinks. Swam a lot of breaststroke w/fins today. Bill told me I am diving too deep instead of diving forward. So I've been working on my pull & recovery. I can't wait for Pitt to reopen so I can work on UWs … 12 more days.


    Ooooh, one of my fave xmas gifts: 3 one hour massages from my masters swimmers!

    Updated December 26th, 2013 at 05:27 PM by The Fortress

    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/27/13

    by , December 26th, 2013 at 12:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 swim

    12 X 50 choice 1:15
    odd: easy even: fast

    2 X 100 strong 1:45
    1 X 200 fast 3:30
    Four rounds.
    Negative split each 200

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  17. Week 65 - Thursday

    by , December 26th, 2013 at 11:35 AM (After a long rest)
    I woke up a little sore and tight from Tuesdays 12 days of Christmas set, but felt good in the pool and loosened up during the warmup. Steve Unruh was visiting from Austin and he and I swam with our junior racer age group(11-12 year olds). He is a great swimmer and it was fun to swim with him and the kids. The workout felt good albeit a little longer than I was hoping on the first day of my taper.


    Warmup
    8x100 free with snorkel on 1.30


    Main sets
    8x100 kick on 2mins best average
    12x50 drill, swim on 1min
    4x(2x50 free on 40, 1x50 back on 45, 100 free AFAP on 2mins, 50 free easy recovery on 1.55)
    8x75 with snorkel on 1min smooth
    12x100 on 1.40 descend 1-4,5-8,9-12 big descend, with at least 1 round of 4 done as stroke(back)
    2x500 pull on 6mins breathing every 5


    Warm down
    200 easy


    Total 6400scy(I feel like I missed a set in here but can't remember what it was)


    I was not expecting the best average kick set so early in today's workout but worked it very hard and held, 1.17,1.18,1.18,1.18,1.19,1.20,1.19,1.19 which beat the last set I did the other week where i held 1.22 average. Today i averaged 1.18.5 or so which I was very happy with. The set with the AFAP 100 was fun and I held 30s on the 50s free and 32-33s on the 50s back, and then went 56,56,55,54 on the 100s. I was very happy with these and still did not feel speed but I felt strong throughout and did not die at all. The 75s I held 46-47s and felt smooth. The descending 100s I went 1.08,1.04,1.00,56, then I did back and went 1.15,1.09,1.05,1.02, the last round I went back to free and went 1.07,1.04,59,55. The 500s I went easy and held 1.05 pace.

    It was great training with someone else and Steve is an awesome swimmer and i wish I could train with him all the time. We have a T30 tomorrow which is always tough both mentally and physically. The seniors did their T30 today so I have a target to aim for tomorrow. A long workout for my first taper workout but fun none the less.

    Updated December 26th, 2013 at 12:46 PM by StewartACarroll

    Categories
    Swim Workouts
  18. Week 65 - Tuesday

    by , December 24th, 2013 at 02:04 PM (After a long rest)
    Today I swam with the senior racer group and they did there 12 days of Christmas set, which took about 3hrs to complete. At the end we did a team slip and slide across the deck with mats laid out for the slide. It was great fun and a great end to a great workout.

    Warmup
    600 free
    6x50 build


    The 12 day of christmas format was
    1. 1min vertical kick with the coach telling us hand position and kick type
    2. 50 back spin drill
    3. 3mins of sit ups, coach supplied type and pain level by making us hold certain positions
    4. 100 breast 3,2,1 second glide fast
    5. 5 bottom of the pool ring bubbles
    6. 150 fly with six kick break outs
    7. 7 rounds of alternating pull ups and 7 pulse squats with medicine ball
    8. 200 free, fast, smooth, fast, smooth
    9. 9 pushups
    10. 250 back, fast, smooth, fast, smooth, fast
    11. 11 rounds of 3 person relays out to 12.5 and back
    12. 300 IM fast


    I suspect these are always swum the same way but regardless the format was:
    1
    1,2
    1,2,3
    ......
    1,2,3,4,5,6,7,8,9,10,11,12

    Total swimming yardage 6000scy plus at least another hour of dry lands built in.


    Despite there being a lot of fast swimming for me by a long way the dry land portion was tough especially the sit ups and pull ups. Within the round it was just get it done but at the end of each round coach Walker waited for every lane to finish before allowing anyone to start again, so there was an incentive to finish pretty quickly and get some rest between sets. I dread to think how many calories I burned during this set but it was great fun.


    I am training with the junior racers on Thursday as I officially start my taper.
    Categories
    Swim Workouts
  19. Workouts 12/22-3/13: pm and am

    by , December 23rd, 2013 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    Not much to share, other than 2000yds yesterday in warm water after waiting 50 min for guard to stroll in. Cooler water this morning, 1900yds in 35min.

    5 miles to 300, with 4 days left to squeak it in
    Categories
    Swim Workouts
  20. Monday, December 23, 2013 5:40-7:00pm

    by , December 23rd, 2013 at 11:03 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    150 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    100 Kick w/ board
    (900/900)

    2 x 125 Free Pull @ 1:30
    2 x 100 Free Pull @ 1:15
    2 x 75 Free Pull @ :55
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (750/1650)

    8 x 50 Flutter Kick w/ board @ 1:00
    (400/2050)

    400 IM (by 100s)
    Fly @ 1:20 (went 1:09)
    Back @ 1:40 (made it - 1:20-25ish)
    Breast @ 1:40 (made it - 1:30ish)
    Free @ 1:20 (went 1:07)
    (400/2450)

    4 x 50 Flutter Kick w/ board @ 1:00
    (200/2650)

    400 IM (by 50s) - half the intervals of the previous 400 - just make 'em
    Fly @ :40
    Back @ :50
    Breast @ :50
    Free @ :40
    (400/3050)
    This one was a lot tougher to do than the 100s. Not as much rest between each stop and go I guess, even though it was 50s vs. 100s.

    2 x 50 Flutter Kick w/ board @ 1:00
    (100/3150)

    500 Free as:
    4 x 25 Free @ :20
    2 x 50 Free @ :40
    1 x 100 Free @ 1:20
    2 x 50 Free @ :40
    4 x 25 Free @ :20
    (500/3650)
    surprisingly enough, the 100 in the middle is actually a little tough, and sneaks up on you in this set.

    200 Flutter Kick w/ board
    (200/3850)

    8 x 25 Fly Fast w/ short fins @ :30 (went :15-:16s)
    (200/4050)

    100 Flutter Kick w/ board
    100 Free EZ

    --------------------------------
    4250 Yards


    Not a bad overall workout. I was given ideas for the 400 IMs and 500 from one of the assistant coaches who was helping with the novice level swimmers in the next lane over. He was telling me stuff the senior kids were doing the other day. Had to try it out.