I had a very pleasant swim with a friend at Riverbank this morning. I had done some easy swimming on my own the last couple of days, but this was my first real workout, and my first chance to swim with a swim buddy, in nearly two weeks. Here’s how it went: 1000 LCM warmup (found an earring on the bottom of the pool) 2x thru 300 FR 300 FR / BK / FR sandwich, BK fast 300 BK / FR / BK sandwich, BK fast 300 FR easy pull with paddles 200 warmdown I followed this up with a nice long stretch on the playground outside the pool, enjoying the sunny morning and the view of the river. I have been exhausted and very sore the last few days, and have had trouble sleeping because of some neck pain. But with this swim I finally began feeling like myself again in the water. A massage this afternoon helped too. Looking forward to getting back into a happy routine with the swimming, diving, and weights.
Swim/LCM/Solo @ Mason Warm up: 500 various 100 scull w/agility paddles 4 x 50 w/fins @ 1:15 -- 30 shooter + 20 EZ back kick 4 x 50 breast drills -- kick w/buoy, carla drill, kick on back, 1 pull + 2 kick -- kicking w/a buoy is worthless -- my heels are constantly breaking the surface 5 attempted crossover turns -- very awkward -- i think i managed a couple correctly -- but i worry that i won't get much distance off the walls unless i'm doing them super fast 50 EZ Main Sets: 3 x (50 w/fins @ 100 pace + 100 EZ) @ 3-4:00 1 = breast, 33 2 = back, 31 3 = free, 29 4 x (50 w/fins @ 95% + 150 EZ) @ 5:00 -- wasn't sure I could blast away 100% in a LCM pool 1 = flutter kick w/board & fins, 27 (felt like a looong way) 2 = breast, 31 3 = fly, 27 4 = backstroke kick (UW 35m), 25 recovery/technique set: 12 x 50 @ 1:15 w/agility paddles & fins odds = 25 front scull + 25 DPS free evens = DPS backstroke 50 EZ DAB Total: 3000 m ~~~~~~~~~~~~~~~~~~~~~ Whoa, I was really tired after yesterday's first LCM workout. I tried to get a super night's sleep, but was foiled first by Teen Fort waking me up, then Lil Fort waking me up, and then the phone continuously ringing. Hopefully, I can snooze well tonight. I'm still tired from Nats and making up for sleep deprivation there. Still, I feel like I got in a very solid workout today. I worked on a narrower breast pull and my turnover did feel faster. I was looking at the LCM Zones lineup. I have no idea how big the meet will be; usually CZ isn't very long. The Saturday lineup begins with 100 back, 200 breast, 50 free ... If I swim 100 back, will I have time to recover for the 50s? Can't decide. I may sign up for 100 and see what the timeline is like. Meet videos: 50 back: http://coverage.takeitlive.tv/Other/...2876&k=kGh6K5v 50 fly: http://coverage.takeitlive.tv/Other/...6764&k=6NgJ2Tq
Updated May 15th, 2013 at 05:39 PM by The Fortress
Swam w/ Sam, Dave and Dave. Felt fairly strong today. Workout was challenging but not beyond what I can do for a change. SCY 600 Warm up 4 Rounds of: * 75 Pull - 1:00 * 75 Kick - 1:20 * 75 Stroke - 1:15, Reverse IM Order, no free 1:00 Rest 4 Rounds of: * 75 Pull - :55 * 75 Kick - 1:20 * 75 Stroke - 1:15, Reverse IM Order, no free 1:00 Rest 4 Rounds of: * 75 Pull - :50 (made :45s) * 75 Kick - 1:20 * 75 Stroke - 1:20, Reverse IM Order, no free 100 Easy 10 x 100 Up/Down Kick - 1:30 (:05) 100 Easy 4 x 25 - :40, no breath 4 x 25 - :35, kick 4 x 25 - :30, IM Order 4 x 25 - :25, Free 10 x 50 - 1:00 Easy/Hard, 2 x Fly, 2 x Back, 2 x Br, 2 x Fr, 2 x Kick 200 Cool down (5600 Total)
I had a good nights sleep last night and woke up for the first time since Friday not congested. I had the goo d after affects of my taper at the beginning of practice but by the end I was poooped. This was a long 75 minute workout. Warmup 400 free with snorkel 6x50 alternating catchup and finger drag drill on 45 6x100 IM descend 1-3, 4-6 on 1.20 Main set 4x500 free on 6mins, #1 breath every 5, #2 over kick, #3 4 SDKs off walls, #4 DPS 6x200 on 2.50 2x(IM, free, back/free by 50) Total 4500 I felt tired by the end of this one. Found out after practice my team is hosting a long course meet on 6th July in Rockwall, Tx. The meet details will be posted in the next couple of days. I can't wait. we have an awesome facility and we need to host some more meets. Now all I have to do is motivate my own team to sign up.
Updated May 15th, 2013 at 08:38 AM by StewartACarroll
I was going to just work on stroke and getting a complete follow thru but to my surprise I did so well that I just started pushing a little bit more. 500 free 500 free kick w/zoomers 15x100@1:45 free w/paddles & bouy went 1:37, 1:36, 1:36, 1:37, 1:35, 1:35, 1:35, 1:35, 1:34, 1:33, 1:33, 1:32, 1:32, 1:31, 1:30 I didn't plan it that way it just sort of happened and felt good all the way 500 free kick w/zoomers 500 free w/snorkle EZ Total 3500 meters
substitute coach tonight - Anne, who is the White Group coach (next level below ours) gave us a minor butt kicking tonight. Warmup: 1000 Free (1000/1000) 7 Rounds of (X + Y + Z) X = 25, 50, 75, or 100 @ 1:15 SprintY = 50 (25 EZ/25 Fast) @ 2:15Z = 100, 150, or 200 @ 3:15 Sprint Depending on if your are a sprinter/distance person/or working strokes, you choose the distance you can make and/or put the best effort into. If you're doing shorter distances just stay out of the way of the others in the lane. I did 4 Rounds of Free 100 @ 1:15 (held 1:00-1:01s)50 @ 2:15200 @ 3:15 (held 2:06-2:08s) Then 3 Rounds of Fly 25 @ 1:15 Sprint (did a 50 @ 3rd round)50 @ 2:15 EZ/Fast100 @ 3:15 (went 1:06/1:04/1:05) <-- the end of the third round was like "whoa!" and my arms were glad it was over! Fun little set, I enjoyed it. (1400 Free + 550 Fly/2950) 6 x 100 Flutter Kick w/ fins @ 1:25 (25 Back/25 Side/25 Side/25 Back) (600/3550) 16 x 50 Pull/Scull stuff w/ no paddles @ LIFO (last in-first out) 4 x 50 (25 Front Scull/25 Free)4 x 50 DPS Free4 x 50 Build Free4 x 50 Scull I suck at pulling without paddles. 15+ SPL, and the kids are outswimming me. With paddles, I can go, but with buoy only...I'm almost a sitting duck out there! I actually am a kick-based swimmer, weird for a distance guy. (800/4350) 20 x 25 Dolphin Kick w/ fins & board Odds Underwater Kick w/ board Evens Kick w/ board on surface (500/4850) Various 2 person relays, one person is the arms, one is the legs...though the one with the legs was only drag floating with a buoy. Did breaststroke, back, and free. I was best at breaststroke like this. (250/5100) 100 EZ ------------------------- 5200 Yards
Got to the pool and synched in with Keith. Then we did a hard ladder. After that I continued with 100 sets and a 200 back set. Kept a good pace going - not particularly fast but not much rest at any one time. 450 Warm up 50-100-150-200-250-300-300-250-200-150-100-50 Free :45 per 50 100 Back 5x100 Back w/paddles on 1:30 200 Kick 5x100 Free on 1:30 200 Kick 6x100 Back on 1:30; free on 1:25 w/paddles 200 Kick 3x200 Back w/paddles on 3:00 100 Kick 2x100 Free 5750 yards 101 minutes
Swim/LCM/Solo: 600 various 4 x 50 scull w/agility paddles @ 1:10 8 x 50 DPS free w/agility paddles @ 1:10 50 EZ 12 x 50 kick w/fins @ 200 pace @ 1:00 -- 6 free (35-36) -- 6 back (36-37, cramping issues) 50 EZ 6 x 50 single arm fly @ 1:10 50 EZ 8 x 50 DPS back w/agility paddles & fins @ 1:10 50 EZ 2 x (25 scull + :30 RI + 25 smooth fly + 25 EZ flutter kick) -- tried fly w/agility paddles, still very awkward (32) -- fly w/o paddles, cruise (30) 100 EZ Total: 3100 m ~~~~~~~~~~~~~~~~~~~~~ Since Coach Cheryl (who I shared a lane with) said the pool would be LCM right after nationals, I wasted no time in going! It felt long, but not horrifically long. Still did a mostly recovery workout with nothing fast. Hopefully, I will be ready tomorrow for at least some 100 pace work. Tips for improving breast collected from nats thread. Maybe I can work on these on a recovery/technique day. 1. evil kick on back, knees not breaking surface 2. eggbeater kick 3. evil kick w/buoy right above knees 4. breast pull w/flutter kick for turnover 5. breast alternate fly pull and evil pull (sounds awkward) 6. hip thrust -- no idea what this is about 7. narrower pull Way way more importantly, Patrick insists I need to learn the back to breast crossover turn. I look at videos of these and get dizzy and confused. Does someone have a 5 step to do list for this turn? This is definitely something I can see trying to learn.
Swam w/ ... and Dave. SCY 600 Warm up 10 x 100 - 1:30 Odds IM, evens free 16 x 25 - :30 IM Order, half underwater 1:00 Rest 5 Rounds of: * 4 x 50 - 1:05 (Odd rounds 1/2 underwater, Even rounds kick) * 2 x 200 Pull - 2:20 Making the 200s on 2:20 wasn't so bad but pushing off for 12 yards underwater right after was pretty tough. The original interval on the 50s was :50. Don't think I could have handled that. 8 x 50 Kick - 1:00 1:00 Rest 100 Timed kick (IM - 1:33) 200 Cool down (5700 Total)
Swim/SCY/Solo: 600 various 5 x 50 front scull w/agility paddles -- Wook, I like this for DPS too 50 EZ flutter kick 10 x 50 w/fins & agility paddles @ 1:00 odds = DPS free evens = DPS back 50 EZ flutter kick 4 x 50 caterpillar fly drill @ 1:10 8 x 25 shooters w/fins @ :490 50 EZ flutter kick 100 smooth free Total: 2000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Made it to the rec center for a post nationals recovery swim. I don't feel quite as horrible as I usually do after a multi day meet, though I am certainly tired. I'm going to jump right back into training though, with LCM Zones so close. I am heading to Mason shortly because they have switched to LCM. I have 4 weeks to train before doing a 2 week taper. I can't decide if I should go back to the gym or not ... I may not. I'm going to be really really busy the next month with Teen Fort graduating, Lil Fort's going away party, spring racing season, soccer tournaments, etc. Last night was Lil Fort's last USAS practice. Kinda sad, but she can't keep doing 3 sports and swimming is the one to go with the move. She's a good little fly/free swimmer, but she is a vastly better runner and wants to focus more on that.
I woke up at 4:30 to see if the Pan Am psych sheets were up. If they were, I planned on reading over them. If not, I was heading to the pool. No psych sheets yet so I cruised though this. 400 w/bout and snorkel 400 IM (k,dr,dr,swim) 200 EZ kick on back w/fins 8 x 25 fly @ 30 --trying hard to build some endurance 200 bk @ 3:15 200 br @ 3:30 200 fr @ 2:50 200 IM @ 3:00 200 w/d Back to breast turns and off to work 2200 nothing creative or exciting here. Just some "make it" swims.
I am reserecting workouts from back in 2008 but I am not as fast as I was so this will be interesting. Another interesting note, the difference in speed between my right arm and left arm is even greater than before. 500 free 6x50@1:20 free right arm only w/paddle on right hand just made these 200 free kick w/zoomers 6x50@1:15 free left arm only w/paddle on left hand made these with 6 seconds to spare there used to be only a 5 second difference between right and left but this was more like 11 seconds 500 free kick w/zoomers 6x50@1:00 free w/paddle on right hand 4 kicks on the paddle hand 200 free kick w/zoomers 6x50@1:00 free w/paddle on left hand 4 kicks on the paddle hand 400 free EZ Total 3000 meters
Back at it regular training again with the kids, back to using my long fins on the kick sets again, back to doing ALL the reps on the sets, and ALL the yardage as given. Oh boy...coming off tapers can be a b**** at times, but I need a little kick in the butt now. Only had 6-7 per lane tonight, so it was a joy! Warmup: 1000 Free (1000/1000) 24 x 50 SDK on back w/ long fins @ :45 - pretty much kicking in a wave pool (1200/2200) Lane Station Rotator - Main Set Lane 6: 7 x 100 Free @ 1:30 EN2 work using the chart we've been given my :52 best time shows the EN2 100 is about 1:08s - EN2 is supposed to be a pace you could hold "forever" while keeping your HR 130-150 or so. Lane 5: 7 x 100 Stroke @ 1:40 EN2 work Did Fly - with my :57 best time showed 1:15 (+2 for fly/back) so 1:17 per 100. I couldn't swim fly that slow and keep it in control, so I just swam them at 1:07/1:08s. Because I did Fly, the odds were stroke, evens were EZ Free Lane 4: 7 x 100 Free @ 1:30 EN2 work (same as Lane 6) just held them around 1:08s Deep Tank: 12 x underwater SDK bursts across tank (about 12.5 yards) 200 EZ (2400/4600) All w/ long fins and paddles: 10 Rounds of: 50 Free @ :45 holding ~200 best time pace per 50 (~28.5) - went :26s/:27s2 x 25 Free @ :45 - Faster speed than the 50s (1000/5600) 200 EZ -------------------------- 5800 Yards My abs and legs are already killing me with all this fin work today. Time to start adding some pushups and light weights into my life...just stuff I have around the house though...I'm not a gym rat type of person.
Friday 5/10 AM SCY and PM LCM AM swim: 600 swim (200 FR/100 BK) 500 kick w/ board + fins 400 pull w/ buoy only 4x200 @ 2:40 D1-4 5x100 @ 1:10 AE 4x100 @ 1:40 kick w/ board + fins 100 EZ Total: 3300 PM swim: 500 swim 5x100 @ 1:45 k/sw/dr/bld 3x100 @ 1:30 D1-3 4x50 V.S. 100 EZ Total: 1600
Yesterday's swim got me up to 199.90 miles on the year; ahead of my GTD goal-pace by only a mile. Since I started the week about 4-5 miles ahead of pace, this is not a good thing... the dreaded "you'll need to pick up the pace" was bound to reappear after its nearly four-month break. Sure enough, as the calendar clicked over, the exclamation-point-in-triangle warning symbol made its appearance. My 2000 yards in 39 minutes today was enough to stave off the GTD demons for another few hours... and put me over 200 miles for the year. The swimming has been spottier over the last few weeks, back to 5-6 times/week. Last week, with busy-busy being the order of the day at work and home I only managed to do 4 workouts. My times feel slow. So maybe I needed a little break anyway. I'm trying to get back on track this week with training for distance open water and middle distance IM. Of the four workouts I did between last Wednesday and Sunday, I felt pretty good about 3 of them, though I do feel like I've lost a bit of fitness, I'm trying to maintain and be efficient (get the workouts done faster). Maintenance Workout #1: 3000 SCY/57 minutes WU: 400 fr on 7:00 4 x 100 IM on 2:15 200 IM on 4:00 10 x 100 fr on 1:45 200 IM on 4:00 4 x 100 IM on 2:15 CD: 400 fr < 7:00 Maintenance Workout #2: 3600 SCY/69 minutes 6 x 200 alt. fr and pull < 21:00 800 IM on 16:00 600 IM on 12:00 400 IM on 08:00 200 IM on 4:00 400 EZ CD Maintenance WRKout #3: 4000 SCY/75 minutes Basically the same as #2 above, but added 4 x 100 IM on 2:00 before the cool down; so 600 of each stroke and an additional 1600 of fr and or pull. Fly feels a lot better, less tiring... back is slow, not as crisp as earlier this spring; same can be said of free-style... breast speed could be described as glacially slow, painfully slow... the stroke's evil-overlord laughter taunting me constantly... kick is so sad that hip replacement might be an option, just ditch the whole thing and start over. If going cyborg gets me breast stroke proficiency I'm prepared to assimilate, I hate that I can't conquer breast.
Today I started to decrease my free interval. Was swimming with Dave, Peter, and Dave; but they had a set of 4 times 4x100 on declining intervals I couldn't meet and another mixed set of 75's and 25's that I couldn't meet. So, I swam two sets of 16x100 with the free's on 1:25. I didn't feel fast today, but I did keep on going. 12x50 on :50 100 Kick 16x100 Free on 1:25-1:30 200 kick 16x100 Alternating Free on 1:25 and Back on 1:30 w/paddles 100 kick 20x25 4each on :40; :35; :30; :25; :20 2x100 kick 4x200 Alt Back and Free on 3:00 w/paddles 100 Easy 5800 yards 105 minutes
500 mix up 200 moderate @ 2:50 4 x 100 descend @ 1:30 8 x 25 drill @ :35 IM order 3 x 100 kick descend @ 2:20 2 x 50 sprint kick @ 1:30 3 x 100 pull descend @ 1:30 2 x 50 sprint pull @ 60 We divided up into sprint, stroke and distance groups at this point. I did the stroke w/o. Rest/x intervals tonight so I actually half way paid attention to the clock, which is odd for me. That being said, I was able to focus on my technique. 100 IM r/10, 100 ba r/10, 200 fr r/20 100 IM r/10, 100 ba r/10, 100 br r/10, 100 fr r/20 100 IM r/10, 50fl/50ba r/10, 50ba/50br r/10, 50br/50fr r/20 200 IM r/10, 200 fr r/30 100 IM sprint 200 w/d 4000 In and out quickly tonight. This was one of my favorite workouts that we have done in awhile. Probably because I felt good in the water throughout the entire set. No wording about the clock had a lot to do with this I'm sure. Inspired and enthusiastic after everyone's performances in Indy.
My day 1, which was in fact day 2 at Nats started with some odd girl at the airport shimmying at me and blowing kisses while I was waiting for Fortress. Naturally, I panicked and urged Fort to hurry through the terminal to rescue me. Fort and I drove to the IUPUI or whatever it is named, parked up and rushed inside to see all our swim buddies and get a 500 in. After greeting a few friends and having a stretch off in the pool, we headed out to go check in. The only problem was that neither of us took the time to note where the car was parked and so began the hunt for a silver sedan...yeah, they are not common. Losing the car in a parking garage seemed to be in vogue as we managed to do this several times over the course of the weekend. Last year it was losing the car keys...this year Team Fort stepped it up to a larger item, the whole car. It did occur to me that it is a blessing that there is a black stripe on the bottom of the pool, otherwise Fort and/or I might still be circling the North Pool in Indy trying to find out way out! I also managed to nearly send Fortress into the stratosphere when I misplaced her iPhone after videoing her race. Thankfully, I called it and we heard it ring...then I checked the pocket of her Speedo bag and there it was. She never used that picket for her phone, but I always put my phone in that pocket in my bag...so it wasn't really lost...but those were anxious moments in the camp. Anyhow enough of that. We've all seen how well Fort did at the meet. Some truly epic swims. I got to see a few folks swim from a distance while I lay down up in the stands. Usually I never get to enjoy watching too many pals, but this year with just 4 events and no relays I found I had cheerleading time a plenty. My swims were fairly good. In case you've missed me talking about it for the last 6 months, I had a meniscus tear repaired in November. It's been a tricky road back and I don't think I quite got to the level I hoped for and after New England & Zones I felt a bit down, actually a lot down, and thought I had wasted my money on Nats...as late as Monday last week I contemplated not going. However a taper and a shave do seem to work miracles with my swimming and I enjoyed good time drops from Zones, that left me feeling that I had the speed ("raw" speed as Fortress called it) but the stamina for the 100's was a little lacking. It's always hard not to compare to last year but, overall I didn't disgrace myself and I was within 2 seconds of my best 100's and closer still on my 50's. All swims ranked as 3rd or 4th best times, which after a knee-op (see, I mentioned it again) I have to be grateful and happy. As I noted to some my 50FR at :27.09 was only a little behind my PR :26.92 but it felt like the best 50 I've ever swam. I hope to see the video soon. Anyhow a grand weekend where I met old friends and new friends and got to hang with some cool Californians, and finally shake hands with Kirk Nelson, a forumite and age-group fellow. Sunday night began at the Tilted kilt, where I seemed to be the only lecherous old man in town, then turned into a bit of a late one. I was about to go lights out when I got the msg to come to the JW Bar, so I climbed out of bed and went down for a pint. I met some new friends and had a good time. I was out until 10pm...Pacific time! I felt groggy going home on the plane but it will help me get a good night tonight. Well, that's all for now except for those that checked in for an expose on Fort...not much to say except she is just that fast, and her secret? I think it is a glass or two of Kendall Jackson Chardonnay with food!
Yesterday was the third day of a great meet for me. Nationals have been somewhat difficult for me as of late (labral tear, elbow tear, insomnia, power outages, etc.) But this meet I was healthy, uninjured and got at least a semblance of shut eye. And it really paid off with 6 PRs, 3 NRs and near misses on 2 other NRs. Day 3: I felt pretty good during warm up, just some leg fatigue. By day three, when you're UW 15 meters for all your races, leg fatigue is inevitable. 100 back, 1:01.30, PR, Missed NR by .01: I'm not gonna lie. I looked up at the time and was a little heartbroken. I would rather have swum a 1:01.5. My splits were good -- 29.3 & 31.9. But I didn't have the leg power on the second 50, especially the last 25, and that cost me. My turns were a little glidey (2 strokes before flipping) and my entry on my start could have been cleaner. I let myself be disappointed during my warm down and then shrugged it off. The time was still a PR and I have been the beneficiary of a .01 swing on other occasions. Plus, it will still be the AA time this year since Karlyn swam a 1:01.7 earlier this year. I knew swimming this on day 3 wouldn't be ideal, so I will have to figure out when and where to swim it rested. Certainly keeps me hungry! And I am encouraged since I still feel like my 100 training wasn't ideal this season. Here's a vid that Stud took with a nice "dammit" at the end: http://www.youtube.com/watch?v=IXsOI...ature=youtu.be 50 free, 24.67, PR/NR I used to dislike the 50 free. But since it occurred to me that I could try SDK-ing on the start, I like it more and may start swimming it more often. I had a tad slow reaction time compared to my other swims. I took 11 kicks on the start and from the vid it looks like that took me to about 13 meters. Then, I took 9 rather than my usual 5-6 on the turn. My breakouts didn't look great (lack of access to blocks). My flutter kick/leg drive looked really solid until right at the end. I was thrilled with the time! I knew 1980 Olympian Sue Walsh had swum a 24.7 last month, so knew I had to improve on my Zones time of 24.86. Really happy with this for the final event of a 3 day meet. Ellen and Stud took vids. I think that is Teen Fort screaming at the end. http://www.youtube.com/watch?v=DiKcA...ature=youtu.be https://www.facebook.com/photo.php?v...type=2&theater ~~~~~~~~~~~~~~~~~~~~~~~~~~ Best event: 50 fly Most Frustrating event: 100 back Here's a couple other vids from the meet: 50 back: http://www.youtube.com/watch?v=GW0X0F4sgMo 50 fly vid: https://www.facebook.com/leslie.livi...40?ref=tn_tnmn -- shows a total of 13 strokes and a glidey turn 100 IM vid: http://www.youtube.com/watch?v=O7jNS...ature=youtu.be -- no SDK on breast to free turn -- did not need that breath inside the flags Battle Plan: I'm going to reboot for LCM Zones in late June. I'll be moving in late July, so July and August I will likely not be as laser focused on swimming. And I have to find a place to train in Pitt. As for next SCY season, I will not go to Santa Clara -- shallow outdoor pool. I may focus on the Harvard SCY meet and Colonies Zones SCY instead. Onward! Teen Fort did not have a great meet. She didn't taper enough. But she ended with a great race in the 200 breast, taking the win in the final 5 yards. She hadn't swam that race since age 14. Funny, that her best race was the 200 breast and mine was the 50 fly! She did enjoy the experience and meeting lots of masters. I think she will talk up masters swimming in college next year and she may swim at LCM Nats at U of Md next summer.
Updated May 13th, 2013 at 05:30 PM by The Fortress
Swam w/ Dave, Dave and Dave. Pool was really hot today. Someone removed the thermometer so I have no idea how hot but it felt warmer than the typical 86. SCY 650 Warm up 3 x 50 Free - :50 / 1 x 50 Kick - :50 1 x 50 Stroke - :50 / 2 x 50 Free - :50 / 1 x 50 Kick - :50 2 x 50 Stroke - :50 / 1 x 50 Free - :50 / 1 x 50 Kick - :50 3 x 50 Stroke - :50 / 1 x 50 Kick - :50 4 Rounds of (Pick 4 from Fly, Br, IM, Free, Free for each 100) * 100 - 1:30 (fly on rounds 1 & 4, Br on rounds 2 & 3) * 100 - 1:25 (did IM) * 100 - 1:20 (free) * 100 - 1:15 (free) 100 Easy After 2 rounds, I wasn't doing so well and we decided to implement a 1:00 rest in between rounds. 7 Rounds of: * 75 Pull - :50 / 25 Pull - :40 * 75 Kick w Fins - 1:05 / 25 Kick w fins - :45 50 Easy 4 x 25 - :40, no breath 4 x 25 - :35, kick 4 x 25 - :30, IM Order 4 x 25 - :25, Fly 4 x 25 - :20, Free 200 Cool down (5300 Total)
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