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  1. Tue Jun 7th, 2011 LCM

    by , June 7th, 2011 at 12:25 PM (Ande's Swimming Blog)
    Tue Jun 7th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:06
    wore S PRO jammer
    swam with Nate B, Nate O, Chris, Todd, Tyler, & Ned beside Larry, Sharon, Pat & Jim

    went around 800

    Main SET: LCM

    12 x 150 on 2:15 desc 1 - 3
    R1 100 fr 50 fl
    R2 100 fr 50 bk
    R3 100 fr 50 br
    R4 100 fr 50 k

    assigned 3 x 400 with fins
    Did: no fins, 3 x (250, skip 100, 50 strong)

    assigned: 1000 pull neg split
    1st 500, swam smooth,
    arms hurt so around 250,
    I rested some, & skipped around a 50
    after the first 500,
    everyone in our lane bailed but me and Todd
    We rested a minute
    2nd 500
    wanted to go pretty fast
    Todd went 1st with his big blue oars (huge paddles), I went 2nd, 5 sec behind & stayed with him
    went 6:05
    ave 1:13.0

    150 easy

    50 fr fast
    went 26


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  2. Solo long-course workout

    This morning I swam solo at Riverbank. Three of my teammates from TNYA were there as well—the pool we usually practice in on Tuesday and Thursday mornings is closed for repairs—but we each did our own thing. It was nice to have friends to talk with during breaks between sets, especially since I was feeling more lackadaisical than focused this morning. If our regular pool ends up being closed for longer than anticipated, we’ll probably get better organized and actually do sets together—that would be fun.

    My goals today were to get in a bit of sprinting, do some kicking to flush out the soreness in my legs (from ballet last night), and work on left-sided breathing. Here’s what I did:

    1000 lcm warmup (200s, 200k, 200p, 400 IM d/s by 50)

    8 x 150 @ :20 rest,
    1-4 FR / ST / FR (ST = IM order),
    5-8 FR / K / FR (kick = IM order)

    4 x 200 FR, bilateral breathing
    1st = pull w/ paddles, 2nd = pull barehanded, 3rd = pull w/just 1 paddle (switched hands at 100); 4th = swim
    [I noticed when swimming in the ocean last weekend that I seemed to lift my head higher when breathing on my left side than my right. I confirmed that in the pool today—just one eye of my goggles is out of the water when I right-breath, but both clear the water on my left. I think I’m more comfortable with part of my mouth being underwater when breathing on the right. I worked on doing that more on my left side, instead of trying to lift my whole head clear of the water every time I took a breathe that way.]

    A touch of v-axis sprinting
    8 x 50, odds = 30m build to all-out + 20m easy, evens = 30m perfect stroke w/ 6-beat kick + 20m easy
    [I did 1-4 FR and 5-8 BK. On the sprinty parts I focused on establishing power then adding turnover.]

    200 IM kick, building each 50 as dramatically as possible

    800 IM alternating kick/swim by 100s [I used fins on all the FL and on the BK kick and stretched everything out to make this a nice relaxing warmdown.]
  3. Tuesday workout

    by , June 7th, 2011 at 10:43 AM (Pete's swim blog)
    Must have counted wrong this morning. Thought I had done 5200 but when I wrote it all down, I'm 600 short. Pushed through this one pretty hard. Dave led the lane which meant rest breaks were few and far between.


    Warm Up
    200 Free / 200 Kick / 200 Free
    4 x 100 Breathe Right/Alternate/Left/Alternate

    200 IM Drill
    200 Pull
    200 IM

    4 x 150 100 Free/50 IM order
    4 x 100 Kick
    4 x 150 100 Free Easy/50 Free Hard

    3 times through
    * 200 Pull
    * 4 x 50 Free down/Hard Stroke back

    200 Cool Down

    (4600m Total)
    Swim Workouts
  4. Summertime!

    by , June 7th, 2011 at 09:30 AM (Workout Swimmer)
    Yesterday was the first day of the summer schedule, so all the kids were there looking sleepy at 5:30am - Terry chewed their behinds out several times, costing me valuable swim time - but that's the price you pay for swimming with the kids, I suppose. I needed the rest anyways, he had us doing so much stupid butterfly! So on MWF now I'll be swimming with the Seniors, and on T/Th I'll swim on my own because they do drylands until about 6:30 & I have to get out at 7 am or 5 'til to make it to work on time.

    600 stroke/free
    600 pull no paddles
    300 kick no fins
    20 x 50 in groups of 4; first 4 descend 1-3 hold 4 on :50 then 1:00 for #4, 4th set was breast on the 1:05/1:15, last set free again
    3 x 100 free on 1:30 pull
    300 free
    3 x 100 free on 1:30 pull
    300 free
    3 x 100 free on 1:30 swim
    100 easy stroke/free

    TotaL: 4200 LCM

    Talked to Terry at the end about the upcoming meet this weekend in Sarasota, to ask how to rest properly - it's been so long since I swam in a meet really (I don't think the Atlanta one really counts) & I have to leave work at 11am to get to Sarasota by 5, warm-up & do the 800 - which used to be my baby, but I'm not sure how grumpy my baby will be feeling!! Anyways, he told me to swim normal thru Wed, then do about 1/2 of what I normally would do on a Tues, and then just an easy warm-up on Friday morning -- so that means I guess about 2000/2500 on Thurs & an easy 1500 on Friday -- I know I always do better in competition if I've had at least a bit of a brisk workout in the morning - whether its swimming or tennis. Just don't want to taper myself out of the stupid meet - don't have much to taper from, anyways, and besides, that's the curse/blessing of being a "distance" swimmer!
  5. Realy Slow and Sluggish today

    by , June 7th, 2011 at 08:39 AM (Mixing it up this year)
    My muscles are all tight and just not wanting to move.

    10x100@2:00 Free
    500 Free kick w/fins rotate with hips to get to breath
    5x200@4:00 Free w/paddles & snorkle and 4 beat kick
    400 Free kick w/fins moderate pace
    100 Free easy (this actually hurt as I had stiffened up using the kickboard)

    Total 3000 meters
  6. More dryland nonsense

    by , June 6th, 2011 at 11:04 PM (Dan's hobby/obsession)
    Yep, I couldn't stay away. this lurker was going berserker...

    I've been swimming 3-4 times a week to keep my stroke, but falling quite a bit off the pace needed to hit 1,000,000yds by 12/31/11. I'm sure I don't sprint for beans anymore.

    But my main focus for the past few weeks has been prepping for the dreaded marathon. I'm happy to say that's over, but I still don't have any decent swim events planned for quite a while, so I'll probably keep slacking in the water.

    As far as the marathon goes. I finished with a 3:24:49 which was a good run and, I found out this morning, is a Boston Marathon qualifying time because I have a birthday that moved my Q time from 3:20 to 3:30.

    So now I get to choose between Boston & Greensboro next spring. (or neither and catch a plane to Hawaii with the family during spring break)

    & now back to lurking...
  7. Thumb on the mend

    by , June 6th, 2011 at 06:31 PM (Swimming, Life, and Other Stuff!)
    I squeezed a quick workout in after summer school but right before a Dr. Appointment @ Carmel Aquatic Center:
    **500 Free
    4 X 125 Free @ 2:20
    10 X 50 Kick @ :55 (with fins)
    **400 Free
    4 X 100 IM @ 2:00
    8 X 50 Free @ :50
    **300 Free
    4 X 75 Free @ 1:20
    **I had to stop, rinse and run to get to the Dr. on time! I planned to descend and repeat the above pattern for a total of 4,500. Didn't have time so I settled w/ 3,300 scy.

    I've been on anti-biotics the last couple days. My beautiful kitty "Cris" is getting old and developing massive mats of fur in her coat due to lack of self grooming. I had the poor dear on my lap and was trying to manipulate some of the mats out when she freaked and bit clear through the meat of my thumb!!! I let it bleed and ran water over it awhile hoping to flush all the germs out (hahaha). The next morning I woke up with a thumb 3X the normal size. By the time 1/2 day summer school ended the thumb was throbbing like my heart after a 50 fly! I called the Doc and ended up getting some good anti-biotics. The thing cleared up in 2 days. I still followed up today with Doc; I don't want to end up with some queer cat fever!!
    The below attachment is a pic of my pretty Cris. I have a feeling this 16 year old cat may not be around much longer; sad but true.
    Have a great summer-sizzly evening!
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  8. Monday, June 6

    by , June 6th, 2011 at 05:16 PM (The FAF AFAP Digest)

    Warm up:

    850 various

    Main Sets:

    20 x 50
    5 free w/paddles @ :50
    5 backstroke kick @ :50
    5 breast pull @ 1:00
    5 free kick @ 1:00
    -- tried snorkel. just not the toy for me.

    20 x 25
    5 back/5 belly/5 twirling/5 back

    10 x 50 @ :15 RI
    SSR drill
    25 left side/25 right side

    6 x 25 w/parachute
    odds = shooter on back
    evens burst 12.5 + cruise

    100 EZ

    Total: 3100



    Still sore from lifting with Jazzy last Friday, especially the biceps and pecs. Just did a recovery workout. Wasn't feeling inspired today.
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -06/07/11

    by , June 6th, 2011 at 05:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two times, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:15
    1 X 100 easy swim -

    1 X 200 Alternate stroke free by 50 4:00
    1 x 100 stroke 2:15
    4 x 50 stroke 1:15
    Twice through, all choice.

    1 X 100 easy 2:00
    1 X 50 fast-blocks 2:00
    Four times

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Double Mon Jun 4th, 2011 SCY

    by , June 6th, 2011 at 04:48 PM (Ande's Swimming Blog)
    Double Mon Jun 4th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool SCY
    Noon - 1:15 dove in first
    wore FS PRO jammer
    swam with my buddy jon smiley who is back after a long break,
    beside Bob, Mark, Stan, & a few swimmers who's names I don't know

    assigned 4 x 200
    did easy 50's on 45

    Main SET: SCY

    8 x 200 on 2:45 pick a pace and hold it, get 20 to 30 sec rest
    held 2:14's & faster

    100 easy k

    8 x 100 on 1:20 pick a pace and hold it, get 10 to 15 sec rest
    held 1:04's & 5's

    100 easy k

    8 x 50 on 0:40 pick a pace and hold it, get 5 to 10 sec rest
    held 30's & 31's

    100 easy

    8 x 25 on 0:40 rest 15 or 20 sec after each one
    odds: FAST
    evens: no breath, did them SDK shooters

    50 easy

    25 fly fast


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated June 7th, 2011 at 01:00 AM by ande

    Swim Workouts
  11. Monday, June 6 - LCM

    by , June 6th, 2011 at 12:53 PM (Year Three: The Road Back)
    Well, I came to a decision over the weekend - to swim with the IAM team through the summer at North Central with coaches on deck every day instead of at the Fishers Y with the people I've swam with for almost 2 years. ISF canceled the Fishers Y practice and there is no coach on deck. While it's the right decision for me, it still was tough. I feel like I'm letting them down somehow, even though I told the main two guys I swim with what I was doing and why - and both understood.

    So... it was with a bit of trepidation that I went to North Central this morning. I haven't swam long course (except for Saturday) and starting a new practice had me a bit nervous. CRAZY! I got to swim with people I haven't been with in a really long time and I had a blast - even though I was dropping yardage (should that be meterage?) left and right. Here's what we did:

    300 Warm-Up (should have been 400, but I was chatting....)
    8 x 100 on 2:00; odd: kick, even: free w/ fins - build first 75, last 25 easy
    4 x 500 on 10:00; odd: pull, even: free (but I kicked the last 500 - these were supposed to be 600s, but I didn't have that in me today)
    300 Cool-Down
    Total Meters (for me) - 3400

    During practice I made another decision (as I was dying during the 3rd 500 pull). I am not going to finish the 60 Day NFL Challenge. I've already gotten stronger (I see new muscles and feel the firmness), but I've lost pace in the pool. It was pretty obvious today with swimmers I was on the verge of staying with before our practices got all screwed up and I started swimming regularly at the Fishers Y. I've gained muscle, but lost speed. That I want to change. I am still planning to do dryland work, but not at the expense of continual exhaustion so the Wii is happy with me. There is a happy medium between doing nothing and what I have been doing - I just have to find it.

    Tomorrow is another long LCM practice - as the focus this entire week is on distance training. Should be interesting....

    Enjoy your swims!
    Swim Workouts
  12. Monday, June 6, 2011 5:00am

    by , June 6th, 2011 at 12:38 PM (Fast Food Makes for Fast Swimming!)
    Yep, I made it to swim again this morning, even after the 3 day weekend meet. It was a little rough, but I just took it easy to stretch out. I can't wait too long, since I do have a gridge coming up in Corvallis this weekend with a certain That Guy.


    300 Free
    200 Kick w/ board
    300 Pull
    100 Fly Drill
    100 Free

    5 x 300 @ 4:15 (held 1:10 pace)

    4 x 200 @ 3:00 (held 1:10 pace)

    3300 Yards
  13. 6/6/11 Solo Swim

    Well I started the week off by getting up a half a hour too late. I did make it to the pool and got a quick swim in. Felt really good once I woke up. Shortened my planned workout and decided to really work the stroke portions. I have been too close to the wall lately on my back turns and my legs have been scrunched up. I am blaming it on the fact that my underwater work has improved.

    300 Choice
    200 Pull
    4 x 50 @ 60 Kick Descend

    50 free
    2 x 50 bk
    100 free
    2 x 100 bk
    200 free
    200 bk
    2 x 100 free
    100 bk
    2 x 50 free
    50 bk

    100 EZ

    200 breast build

    200 w/d
  14. Mon Jun 6th, 2011 LCM tough one

    by , June 6th, 2011 at 11:18 AM (Ande's Swimming Blog)
    Mon Jun 6th, 2011 LCM

    Sunday: did not swim or lift

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:07
    wore B70 training suit jammer
    swam with nate, Mike, chris, Brandon & James s
    beside Larry, Sharon, Kristyne, & Jim

    4 x 300, went around 800

    Main SET: LCM

    10 x 200 on 3:00 pick a pace and hold it
    before I started I though I could hold around 2:30
    went 2:33, 2:31, 2:30, 2:29, held seveal 2:28's, 2:26 on 9, & 2:24 on 10

    100 easy k

    10 x 100 on 1:30 pick a pace and hold it
    held 12's & 13's, went 1:10 on 10

    100 easy k

    10 x 100 on 0:45 pick a pace and hold it
    held 35's & 6's went 32 on #10

    150 easy

    25 strong
    25 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated June 7th, 2011 at 11:25 AM by ande

    Swim Workouts
  15. My son is doing a curious thing

    by , June 6th, 2011 at 09:53 AM (Pete's swim blog)
    I've been teaching my 7 yr old daughter and 5 yr old son how to swim over the last few weeks. I've never taught anyone how to swim but both seem to be doing fine and my patience is holding up. I've tried pretty hard to get them to do a "crawl" arm motion and both give it a try but revert back to a simultaneous arm pull. My daughter pulls outward and recovers similar to breast stroke. My son pulls down and recovers outward with his hands under water. Yesterday, he started doing a simultaneous arm recovery over water. He still flutter kicks and it is more of a 2 down/doggie paddle kind of stroke but he moves along pretty good for being 5. For now, I'm just going to let him have fun with it and see where it goes.

    Short swim today... relatively speaking. Only 4700 Meters. Kicked out by the age groupers.

    Warm up
    400 Free
    300 Kick
    200 IM
    400 Free

    200 Kick
    4 x 50 IM Order
    200 Free
    4 x 50 Reverse IM Order
    200 Kick

    4 x 100 Pull - 1:30
    4 x 100 Down IM/Back Free
    2 x 100 Pull - 1:30
    4 x 50 IM Order
    100 Easy

    4 x 100 - 1:35
    200 Pull Back/Breast
    2 x 100 - 1:40
    4 x 50 IM Pull

    100 Cool Down

    (4700m total)
    Swim Workouts
  16. No energy today and stroke felt bad

    by , June 6th, 2011 at 08:35 AM (Mixing it up this year)
    I just had no energy today but I still tried to do a sort of sprint workout. My stroke felt bad and my kick was not good.

    I also get annoyed when I am in a set and someone resets the clock so I don't know what I swam or what my real interval should be.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    4x50@1:15 Free kick w/snorkle held 1:10's first one I was not sure about since someone reset the clock
    6x100@2:00 Back w/paddles held 1:51's
    200 Free kick vary the depth each 25 on 25 on surface/25 just below surface/25 deep
    5x100@2:00 Free sprint 15 meters into and out of the turn held 1:43's here, stroke did not feel fast
    500 Free broken w/snorkle 4,3,2,1@:10R

    Total 3000 meters
  17. Apple Capital Meet (USA-S) - Sunday's Results

    by , June 5th, 2011 at 10:58 PM (Fast Food Makes for Fast Swimming!)
    I am beat tired right now after a long 3 day weekend. I'm just thankful that the meet was right here at home, 2 miles away.
    I swam some good times today, though not as fast as I wanted, but I did have fun! Here it is:

    50 Free: 27.58 (.18 slower than last year)
    I'm not a sprinter, plain and simple. I could whine about have lane 1 (which did suck) mainly because I only breathe to the right and all my competition was to the left. Plus, lanes 2 & 3 were empty, so I was really on my own out there.

    100 Fly: 1:05.32 (.3 seconds faster than meet 3 weeks ago)
    I wasn't breathing enough on my first 50 and it got my on the 2nd length. I did end up getting 2nd overall in the race, so that made me feel good, and I was only 0.3 seconds away from being the grand champion!!
    [nomedia=""]YouTube - ‪6-5-2011 100 LCM Fly - Apple Capital USA-S Meet‬‏[/nomedia]

    200 IM: 2:32.90 BEST TIME!! by 1.4 seconds.
    I felt sluggish through the whole race until the freestyle and then I couldn't quite run down the leader of my heat but I was close.

    200 Free: 2:22.5*** (play around race)
    My final 50 split was a 33.9, which of course I did FLY on. I took the first 150 easy, flipped and went for home AFAP Fly. I almost ran down one of the kids on the last length too.
    I was so beat tired at this point before the race that I didn't think I would be able to pull out a truly fast 200 Free that I'd be happy with, so I did it this way instead. I enjoyed the "roar of the crowd" as I was swimming it. I could here them cheering me on for what I was doing.

    We had many adult swimmers in the meet this weekend. Some are USMS, and some are not. It was good to see so many adults coming out for the USA-S meets. I had a lot of random adults coming up to me talking about why I am doing it,, etc. And just like PWB...I love to race.

    Updated June 5th, 2011 at 11:04 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  18. Short Sunday

    by , June 5th, 2011 at 10:35 PM (Swimming, Life, and Other Stuff!)
    Today was a workout not really worthy of a blog but I'll post it just to keep myself in the habit:

    Venue: Forest Park Long Course Meters w/Nasti's
    **200 ez free warm-up
    **Super 2,000 (100/ 200/ 100/ 300/ 100/ 400/ 100/ 300/ 100/ 200/ 100 *done on 1:00 per 50 interval
    **6 X 100 Freestyle @ 2:00
    **200 IM cooldown

    3,000 LCM

    I got a 6 cd set from Lululemon called "Blissology Project". The set consists of meditation, yoga, and lifestyle suggestions. I'm hoping I like it; it wasn't a bargain.
  19. Pool tourism outing

    Today I swam pool I’d never been to before. Several years ago, a few of my masters swimming friends came up with the concept of pool tourism, which involves getting together at an unfamiliar NYC pool, doing a short workout there, then hanging around afterwards to eat and explore the neighborhood a bit. There were 9 of us for today’s outing to Roosevelt Island, which is located in the East River and accessible from Manhattan by either subway or by a short and scenic tram ride. Once there, we visited an indoor pool in the Sportspark facility. Here’s what its website had to say:

    Our recently refurbished, handicapped accessible, Olympic-style pool is available for lap-swimming seven days a week. With life-guards on duty, the pool sits amid stadium seating, giving the vital adult swimmer an ambiance of competition for their laps or energetic kids added grandeur to their play. Kickboards and other supplies for specific swim exercise are available poolside. Locker rooms are available for men and for women with showers and lockers.

    I had planned to take the tram over, but crosstown traffic was gnarled by a parade on 5th Avenue, so I ended up taking the subway. Once there, it was a short walk to the Sportspark (the island is pretty small). We all paid our $7 entry and filed into the pool.

    “Olympic-style” turned out to mean a 6-lane, 25-yard pool with lane lines. There were backstroke flags and a pace clock, as well as a stepped seating area on one side, as promised. The depth ranged from about 4 to 8 feet, and the water temp was around 83. The best thing about the pool was the light—there were windows all along the top of the south wall, and the ceiling had translucent plastic panels that let in sunlight. To swimmers used to Manhattan’s dim basement pools, that seemed like a splendorous wonder.

    The pool was not at all crowded, and the friendly staff seemed pretty amused about our visit. Our group piled into 2 of the 3 lap-swimming lanes (the others were set aside for family swim and kids lessons). We did the following “workout”:

    600 scy warmup

    About 8 x 50 various [We picked themes for these 50s that would celebrate various aspects of Roosevelt Island’s history.]

    FDR presidency set:
    4 x 50 @ 1:00
    4 x 50 @ :55
    4 x 50 @ :50
    1 x 50 @ :45

    Octagon set: 2 x 100 IM @ 2:00 [The Octagon is one of RI’s iconic buildings. This set involved 8 lengths of swimming.]

    50 feet-first scull

    That was it—although the workout doesn’t seem like much to look at, the chatting/swimming ratio was pretty high, so the workout actually took a respectable amount of time.

    Once we showered and changed, it was time for a picnic. We sat out by the East River and enjoyed sushi, fruit, homemade cashew butter, panini, cookies, and other treats. There was a guy fishing right near us—he had about a dozen poles set out. I only saw him catch one little 8-inch fish, which he threw back. He also cut the head off a big fish he was cutting up into bait and threw it far out into the river. I stopped watching after that, since this is a section I’ll be swimming in a couple of weeks. We did ask him a bit later what he had been fishing for. Stripers and bluefish was the answer. He also claimed he had caught a 26-pound striper in that spot last week, and held his hand about 3 feet off the ground to show us how big it was.

    On the way home I finally got to ride the tram, and liked the idea that today I had gone both under the river and over the river, and that I’ll soon get to swim in the river!
  20. Sat with the team

    Spent the entire day with the team today. After practice they all went to breakfast and then to the beach for the day. I skipped breakfast because I needed to get home to help the wife get my two girls ready plus two friends that were going also. Have you ever tried to get out the the door with five women?

    I really felt the my lack of swimming lately at practice today. School is now out so I will have more time to refocus myself. I have three weeks to get it all back before our LCM state meet. Plenty of work to do!

    Practice went like this...

    300 Choice

    12 x 50 @ 60
    1-6 fly/back by 25
    7-12 breast/free by 25

    5 x 200 @ 2:40 (90%)

    100 EZ

    10 x 100 @ 1:30 (90%)

    12 x 50 pull
    1-4 back @ 60
    5-8 free @ 50
    9-12 fr @40

    200 w/d


    Our team is participating in the Swimming Saves Lives program next week by offering free swim lessons to those would need it. I was surprised at how the slots filled up so quickly. I am really pumped to be a part of this. Because of this my plan is to shake my tail out of bed and get my pool time in before work since I will be busy with lessons each night after work. It is a shame that people don't know how to swim especially living so close to water. Can't wait!!!!