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  1. Sarasota Y Sharks Masters 5:30 AM Workout -10/15/10

    by , October 14th, 2010 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 descend 1-4 1:00 :50
    Twice through. Round 1 intervals left, 2 right.

    2 X 200 kick 4:00
    2 X 100 kick 2;10
    4 X 75 kick 1:40

    1 X 200 free 3:00
    3 X 100 stroke 2:00
    1 X 200 free 3:00
    4 X 75 stroke 1:30
    1 X 200 free 3:00
    6 X 50 stroke 1:00

    4 X 25 fast :30
    1 X 50 fast 1:00
    1 X 50 easy 2:00
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Thursday, 10/14/10

    by , October 14th, 2010 at 11:38 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    400 Swim - 200 free/200 back
    300 drill (did 150 free drills/150 back drills)
    3 x 100/1:45 build (did back on these, went 1:32±)

    Main Set (2200)
    4 x 300 Kick/30sr - 1 & 2 No Fins, 3 & 4 with Fins
    (#1 with on sides with snorkel, #2 on back - 5:50, #3 flutter w/board - 4:30, #4 on back - 4:30)

    20 x 50/10 - 15sr
    Every 4th Fast
    1 - 10 No Fins
    11 - 20 With Fins
    (did these in groups of 4, as 4 free-4 back-...
    (fast free was 31-33 other free around 37-40; fast back was 35-37, other around 42-45)

    Warm down
    100 easy

    Total: 3300 yards
  3. Cold water

    by , October 14th, 2010 at 11:01 AM (My non-workout blog and random thoughts)
    I haven't posted in several months but it's not because I've stopped swimming. It's been on the back of my mind but pretty low priority.

    I went to 2010 LCM Nats in Puerto Rico and had a great time. The pool was fast, deep and beautiful. If you didn't get to go, well, hopefully they will have another meet. It was worth the dime! Also went to a bioluminescent bay in Vieques that was beyond words. Check out the photos ( I thought they were fake but - well, you have to experience it yourself. It was so, so, so, very cool.

    Cold water: so NMSU converted back to short course yards about a month ago. I'm an early bird (fewer people, clean locker room, showers, etc) but it is cold and dark. This morning, one of the lifeguards told me that the temperature of the water had dropped to 79f. Now normally, I'm pretty hardy about cold air, cold water and cold shoulders but this morning, I couldn't bring myself to jump in. I stood on the deck for minutes thinking that I could just go take a warm shower and go to work.

    I finally screwed up my resolve, tied my suit and jumped in. And it was not that cold!!!

    My workout main set was 4 x 400 (IM, backstroke) with an emphasis on feeling the water and keeping my core straight.

    See you in the water! (Cold or not).
  4. Th Oct 14, 2010

    by , October 14th, 2010 at 10:48 AM (Ande's Swimming Blog)
    Th Oct 14, 2010

    Whitney Coached
    6:30 to 8:00
    UT Swim Center main pool
    dove in at 6:50
    swam with james doug and amy
    beside mike, tyler chris & kevin

    missed warm up


    4 x 100 fr on 1:25
    3 x 100 fr on 1:20
    2 x 100 fr on 1:15
    1 x 100 fr on 1:10

    1 x 100 fr on 1:20
    2 x 100 fr on 1:15
    3 x 100 fr on 1:10
    4 x 100 fr on 1:05

    assigned 1000 fr
    did 10 x 50 fr 5 SDKs off each wall

    assigned 8 x 125 with fins
    did 8 x 100 k on 1:40ish
    Swim Workouts
  5. Back to Coaching

    by , October 13th, 2010 at 08:37 PM (Adventures in Swimming)
    I'll be coaching 3 days a week now.
    We found a coach for our Saturday workouts.
    So I get to swim one day with the team.

    Coached the Sharks
    I swam this after work.

    Warm Up
    300 Swim
    200 Kick
    200 Pull

    Set 1
    25 Kick :05r
    25 Drill :05r
    25 Build :05r
    Repeat 4 times

    Set 2
    All Swim
    1 x 400
    2 x 200
    4 x 100
    8 x 50

    All of these swims are to be set on a base
    of about 5-7 secs rest for a 50 so.... if you can
    swim a 50 on about :35 use :40 (I used :45)

    400 on 5:20
    200's on 2:40
    100's on 1:20
    50's on :40

    16 x 25 on a ez interval..
    odd ez, even build to sprint

    200 Warm down

    One lane even did the 25's on :20
    I love it when they make it harder than
    what I give them.

    I swam at the Y after work.
    I had the pool to myself for about 40 min. then the
    y's swim team had practice.
    I think they had at least 6 swimmers in a lane.
    It was like open water swimming :-)
  6. Wednesday, 10/13/10

    by , October 13th, 2010 at 06:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    200 swim free & back
    50 drill – 50 scull – 50 pull – 50 kick
    3 x 100/1:30 free (1:20±)
    8 x 25/30 1 – sprint, 2 – 6 fast kicks on break out, 3 – fast kicks into wall, 4 – sprint
    (1-4 back, 5-8 free)

    Dolphin: 20 x 25/40 strong effort – may use fins
    (I used my monofin and snorkel on #1-12, times were ±17, did 13-20 on back with monofin with at least half of each 25 underwater. times were the same as above)

    8 x 25/45: 25 fast from dive - 25 easy
    (IM order on sprints, fly <15, back <18, breast <20, free <15)

    2 x 50 front scull/10sr w/2 underwater pullouts off walls
    2 x 50 breast pull w/bouy, paddle/10 sr
    2 x 50 with fins – 1 brst pull flutter – 1 brst pull dolphin/10 sr
    2 x 50 breast @1:15, times were 50 & 48

    800 continuous
    (did 400 free with paddles and buoy, 400 back with buoy only)

    Total: 2800 yards
  7. Baby Steps, Oct. 13

    by , October 13th, 2010 at 04:45 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Set:

    I used the structure of Chris' main set today. But I knew right away after getting in the water that I was not going to go fast. (As much as I'd like to swim faster faster and get better faster, it seems like I'm going to need a full 2 weeks).

    1 x 200 free w/paddles @ 3:00
    2 x 100 fly kick w/fins @ 2:00, last 25 UW
    4 x 50 360 fly drills @ 1:00
    (A swimmer asked me if I was doing these for strength or flexibility; I said neither.)

    1 x 200 free w/paddles @ 3:00
    2 x 100 back kick w/fins @ 2:00, 1 & 3rd 25s UW
    4 x 50 back w/fins @ 200 pace @ 1:00 (went 30-31, not really 200 pace)

    1 x 200 free w/paddles @ 3:00
    2 x 100 breast pull @ whatever
    4 x 50 breast @ 1:00
    odds = fast w/fins (30, 31)
    evens = EZ

    1 x 200 free w/paddles
    2 x 100 flutter kick w/board @ 2:00
    4 x 50 free, no interval, done as 25 AFAP + 25 EZ

    100 EZ

    Total: 3100



    Still coughing a lot and feeling sub par. But marginally better than yesterday. Trying to get good sleep. At least I could attempt to swim fast a wee bit today, though most of the workout was technique based. Since I am swimming so slow, this would probably be a good time to get out the dread dorkel.

    Got yelled at by a lap swimmer today because I didn't see him when I was doing one of the 200 frees. Well, no, I don't generally tend to look up on deck. Couldn't he just have stuck a hand or kick board in the water rather than yelling at me?

    Had a nice chat with one of the Machine coaches, who also coaches their masters group. He and a quite a few of his swimmers are competing in the Sprint Classic next Saturday. He was definitely trying to shame me into swimming. And I will, so long as I feel well. (I won't expect anything too great based on my Albatross meet results last March coming after the flu.) Unfortunately, Coach Cheryl says tech suits are out for the unofficial 25s because they "are being judged by officials." Not sure I follow that logic, but that's fine.

    Now I need to get back to the gym ...

    I have a rare slow night of driving kids around.

    Updated October 13th, 2010 at 08:09 PM by The Fortress

    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -10/14/10

    by , October 13th, 2010 at 01:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 400 negative split

    4 X{4 X 50 :40 :45 :50 :55
    intervals for round 1 left(:40) 2(:45) etc
    Descend each round 1-4, make sure #4 is fast.

    2 X 200 kick 4:00

    1 X 100 moderate 1:50
    4 X 25 sprint kick :50
    1 X 100 moderate 1:50
    4 X 25 sprint :50
    Three rounds, short break between each.

    3 X 75 moderate 1:30
    1 X 100 from the blocks @ race pace
    Two times

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Sink Or Swim Classic Premeet Prep

    Those of you who talk with me on the forums have probably seen my signature promoting the Libertyville Masters Sink or Swim Classic in Vernon Hills Illinois. Those of you who know me REALLY well (and now everyone) will know that I will be wearing this brief during the meet:

    To all of you who think that this is ridiculous - YOU'RE WELCOME, I've now opened your mind.
    To all of you who believe that this is awesome and classy - THANK YOU.

    Fun Fact: All summer I swam SCM at Vernon Hill High School - the very pool where this meet will be held. Since September we have been swimming SCY.

    I decided to sign up for as many events as I could - including relays for this meet. It's going to be a blast and I figure "Why not? I don't plan on winning anything - I just plan on pushing myself through this and making it a fun time."

    Events And Goals
    400m Free
    So I decided I wanted my first swim of the day to be the longest swim of the meet. I plan on using this event as a double whammy.
    1) It'll be a PR. No matter what.
    2) It'll be a great warm up before the 50 free which is my next event.
    My goal for this event is to swim it in 7:00. That will be an average 100 around 1:45
    It seems like this might be an easy goal for many of you, but its hard to say for me since I'm so used to swimming SCY, I come in around 1:30-1:35 on the 100 during practice, so I'm hoping that extra 7 foot or so won't equate to much more than 10 seconds.

    50m Free
    The 50m free is placed perfectly. Its a race I really like and a race I would like to do well in. I learned some painful lessons this summer swimming it in LCM and I'm excited to give it another go.
    My goal for this event is to swim it in under 36 seconds
    When I swam SCY in march, I swam my 50 (tapered) in roughly around 33 seconds. I don't see any reason why I couldn't beat that now non-tapered. I can swim a 35 at the end of practice these days (so I'm already exhausted and its a push off the wall).

    50m Breast
    I'm not good at breast stroke. I'm very aware of it. I know I should take the time, I just haven't. I'll admit it fully and readily. That being said:
    My goal in this event is to beat my LCM time of 59.57 seconds
    I shall not fear the event! I shall embrace it!

    100m IM
    Even though the 50 is the event I want to do the most well in, the 100 IM is the event I'm most excited about! I've more or less just learned butterfly in the last couple months and I'm excited about the prospect of finally getting to do it in a race! I practiced my transition off the wall from fly to back once the other night and its a LOT of fun!
    My goal in this event is to swim it in under 2 minutes.
    The 100 IM is just the stepping stone. By January I'm hoping to be able to do the 200 IM and stick with that event for a while while I build up my strength/endurance to do the 400 IM.

    50m Back
    The 50 Back is one of those events I like - but I'm not great at. This will have been after all of my other 4 events + 2 relays. I'm pretty sure I'm going to be more of a flooded kayak than swimmer at this point.
    My goal in this event - given the circumstances - is survival. That being said, I'd like to swim it in under 50 seconds

    Thanks for reading! I hope to have video of this!
  10. Trying to keep up

    by , October 13th, 2010 at 11:45 AM (Elise's Fitness Fun)
    Still not on track with blogging, but here is what I've done for the last week:

    Thursday, October 7:
    Swam 1200 yards

    Swam 1500 yards -

    500 kick with fins (alternated 100 dolphin on back with 100 free kick on side)

    30 seconds rest

    500 pull (alternated 100 free with 100 back)

    500 kick with fins (same as first 500)


    Bench press: bar x 12, 75 x 8, 85 x 6, 90 x 4

    Lat pull-down: 90 x 10, 110 x 8, 130 x 6

    Hammer curls: 2 sets of 10 x 10

    Leg press: 150 x 10, 170 x 8, 190 x 6

    1 set of 100 bicycles

    2 sets of 15 back extensions


    2 mile hike in the woods
    Tossed and kickedfootball with son for 20 minutes and shot basketball


    Biked to the Georgia Line - Started at Piedmont Welcome Center - Total of 28 miles


    1. I am having a really hard time getting back to swim workouts. Don't really know why, but part of it may be my schedule. I can't train with the kids right now and with no meet until February, I guess it is easy to be lazy.

    2. Afraid I'm going to pay for it in February when I do compete. I don't want to train out of fear of being in bad shape when I do compete.

    3. Looking for a way to get fired up.
  11. Wed Oct 13, 2010

    by , October 13th, 2010 at 10:43 AM (Ande's Swimming Blog)
    Wed Oct 13, 2010

    Whitney Coached
    7:30 to 9:00
    UT Swim Center main pool
    dove in at 7:47
    swam with tenielle tyler & kevin

    missed warm up


    3 rounds of
    4 x 25 fl
    4 x 50 fl bk
    4 x 75 bl bk br
    4 x 100 IM
    round 1 swim on :25
    round 2 kick on :25
    round 3 swim on :20
    Swim Workouts
  12. Wednesday Whizz-through. 10/13/10

    by , October 13th, 2010 at 10:24 AM (The Labours of SwimStud)
    Good workout this morning. Went fast got through 4k in about 75 minutes.

    600 FR

    1 x 300 4:30
    6 x 100 Alternate FR/Stroke..did mine by 50's
    2 x 100 IM 1:50
    4 x 100 Fin Kick 1:30
    1 x 300 4:30
    8 x 50 Alt FR/Stroke
    2 x 100 IM 1:50
    6 x 100 K 2@1:30, 2@1:35, 2@1:40
    8 x 50 FRCool
  13. 10/13 Practice

    by , October 13th, 2010 at 09:09 AM (Random Nonsense)
    Warm up
    - 150 free
    - 150 back
    - 150 kick w/fins
    - 150 back
    - 150 free
    Main Set
    -- base 1:20 hold 1:10 pace
    - 4x50
    - 3x100
    - 2x150
    - 1x200
    - 1x200 kick ez w/fins on 5:00
    - 1x200
    - 2x150
    - 3x100
    - 4x50
    Cool down
    - 300 ez

    The main set should have been easier or faster, but I was barely coming in on 35 during the last set of 50s. My aerobic endurance needs some work.
  14. Meet with the kids

    After 4 glorious days of OW swimming over the long weekend, I headed back to the pool yesterday evening for something completely different--a fun meet with the combined AGUA masters and kids teams. The event was part of this year’s Swim for the Future program, which is a swim scholarship program for kids on our age-group team. It was established in 2001 in memory of two of our masters teammates, Andrew Fisher and Doug Irgang, who died in the 9/11 attacks. Nearly 10 years later, it’s helped quite a few kids swim with the wonderful AGUA age-group team who couldn’t otherwise afford it.

    The meet itself was an absolute blast. Between the kids and the grownups, we had around 70 swimmers. Before the meet, organizers had collected 100 FR times and divided us up into 2 teams (think of lining everyone up by time and counting off 1-2-1-2, only in this case the computer did that for us). Everyone swam all 4 events (25 FL, 50 BK, 75 BR, and 100 FR) plus a final relay. All the events were seeded by 100 FR times, so everyone’s heat and lane assignments stayed the same for all 4 events, and adults and kids were mixed together in every heat. The kids who participated ranged from tiny 8-and-unders to some very fast senior swimmers, and there was a good mix of masters as well.

    I definitely came away with a number of fun new cheers, and a renewed appreciation for what really great kids we have on the age-group team.

    As for my times, I have no idea what I swam, except for a 1:03 in my 75 BR. (We had hand-timers, and team scores were computed by adding all the times together). One puzzling thing about the evening was that I was seeded in a heat that definitely seemed too slow for me, even though I had submitted a real 100 FR time. Mostly I was racing 10 year olds and masters teammates who swim down a few lanes from me, and it made me a little self-conscious. When I got home I figured out what had happened. I had initially entered the meet by just RSVPing to a fundraising letter; I was later contacted by email and asked for a 100 meter FR time. There was also an actual entry form the kids and some masters swimmers used, and it asked for a 100 yards time. So I was racing swimmers whose best 100y free times were around 1:13. I think the same thing must have happened in a few other heats, judging by who was swimming where.

    But I don’t think anyone really cared, we were all having too much fun swimming and cheering. And the kids were definitely not fazed by racing grown-ups twice their size, but I didn’t expect them to be. Our training times overlap, and they see the workouts we do, and sometimes pretend to be jealous of our generous (to-them!) intervals. If anything, some of our masters swimmers were nervous about getting beaten by a 9-year-old in the next lane. (I fortunately didn't have to worry about that, since the really fast 9-year-olds were seeded in later heats!)

    (I once had a Russian-émigré masters coach look at me and pronounce gravely, “In swimming, you are 12.” I’m not sure if I lived up to that swimming age last night or not—I suspect not. It’s possible I’ve regressed to 11 in swimming years since his evaluation.)

    The meet was my second wonderful swimming experience of the week. The first was a swim Monday up in the Hudson River, north of the city. It was an absolutely gorgeous and exhilarating experience. I was a little nervous about the water temperature going into the swim, because it was about 5 degrees cooler than the water I had gotten used to at Brighton Beach. But other than a bit of initial shock getting in, the water felt absolutely wonderful. I ended up swimming for nearly an hour at around 60 degrees, I think. There was just one point near where we turned around where my toes felt a little cold, but otherwise I felt comfortable during and afterwards. It was a big confidence booster for being able to do the 11/6 race.

    Now I’m antsy for the weekend to get here so I can go swim outdoors again!

    Updated October 13th, 2010 at 09:01 AM by swimsuit addict

  15. Slept in and still got to the pool

    by , October 13th, 2010 at 07:20 AM (Mixing it up this year)
    Not a good day but my back was not as bad as yesterday. Gave in to the sleep, then on the way in found a cheaper gas station so had to take advantage of the price.

    10x100@1:40 Free added a kick and 2 dolphin kicks off each wall
    500 Free kick w/fins every 3rd lap Fast
    5x200@3:00 Free w/paddles & bouy descend 1-5 went 2:52, 2:48, 2:44, 2:39, 2:34
    200 Fly kick w/fins streamline
    300 Free w/fins swim long and loose

    Total 3000 yards
  16. Swim, Oct. 12

    by , October 12th, 2010 at 08:01 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ Oak Marr:

    Warm up:

    600 various

    5 x 100 free w/paddles & fins @ 1:30

    Main Set:

    8 x 25
    odds = EZ speed fly w/fins
    (I hesitate even to label this "fly" as it felt foreign and horrible)
    evens = UW shooter w/fins
    coughing fit

    100 russian breast drill

    8 x 25
    odds = back
    evens = back kick
    coughing fit

    100 russian breast drill

    8 x 25
    odds = breast pull
    evens = flutter kick shooter

    100 chest press fly

    8 x 25
    all free w/overkick

    100 chest press fly

    8 x 25 flutter kick w/board @ :30

    100 EZ

    Total: 2600



    Made it back to the pool again. Did not do anything even remotely fast. I feel better, maybe 60%. I guess it's better to do this than stay out of the pool. More exhausting than swimming was the post swimming: pick Mini up from HS, go to grocery, drop Mini back at HS for game, go home to feed other kids dinner, go back to HS to watch volleyball game, come home and do dishes and pack lunches and read Fort Son's college application essay. Seriously, I need a wife.

    This latest bout of illness made me realize how much illness or injuries can ruin a season or a year. Last year, I was healthy most of the year. This year, I've had three major epidsodes where I've been out of the water for long periods of time. I just hope next year is back to healthy.

    I still doubt I'll swim the Sprint Classic. But I was wondering whether the "unofficial" 25s can be swum in "unofficial" suits, i.e., tech suits. Logically, I would think they could be since they don't count. I was thinking maybe I should force myself to do the 25s just to get some start work in. Maybe I'll feel more positive about this next week.

    Saw this on FB on the P90X page:

    It's rather depressing to think that most lean meats and fish are bad for us. I have read elsewhere that they are just loaded with chemicals though.

    As for the gluten advice, since I am not allergic to gluten and am allergic to pomegranates, I decided to give gluten another try. No, I cannot tolerate the stuff at all. So I will just carry on avoiding gluten and lactose.

    Updated October 12th, 2010 at 08:11 PM by The Fortress

    Swim Workouts
  17. My kind of practice .... Until

    I was pumped when coach handed us this workout. I was ready and motivated to tackle anything she handed me. Then I feel apart during round two of the main set. I let my lane partner move on while I altered my intervals a little in order to maintain somewhat of a decent stroke.

    400 CHOICE
    4 X 75 W/10
    200 BACK W/10

    12 X 50 KICK W/FINS

    200 @2:45
    5O @ 45
    200 @2:45
    2 X 50 @ 45
    200 @2:45
    3 X 50 @ 45
    200 @2:45
    4 X 50 @45

    200 W/D


  18. Tuesday, 10/12/10

    by , October 12th, 2010 at 05:27 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    Warm up
    300 Swim free
    1 x 100 smooth drill/2:00 (did 1 arm fly drill)
    2 x 50 swim/ 50 strong (1st free - 40, 2nd fly - 42)
    1 x 100 smooth drill/2:00 (did back drill - 1 arm and catch up)
    2 x 50 swim/55 strong (1st free - 38, 2nd back - 41)
    1 x 100 smooth drill/2:00 (did free drill - 1 arm and catch up)
    2 x 50 swim/1:00 strong (both free - 38-37)

    Main Set:
    4 x 200/3:30 build
    (did 1, 3 back; 2, 4 free. back 2:55, 2:57, free 2:50 for both)

    9 x 100/2:15 as:
    25 under water (did dolphin kick alternating on back and on belly, was only getting about halfway before doming up for air, kicked on surface the rest of the 25)
    25 kick above (flutter kick on back)
    25 swim
    25 swim with overkick
    (alternated free and back on swim parts. was averaging 1:45 on these)

    12 x 25/1:00 Free Sprints with 3 Turns per 25!
    (was hitting these at about 20-22 was fun and provided lots of entertainment for the others in the pool)

    Warm down
    100 easy

    Total: 3000 yards
  19. Sarasota Y Sharks Masters 5:30 AM Workout -10/13/10

    by , October 12th, 2010 at 04:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    4 x 100 1:30
    6 X 50 :45
    6 X 50 :40

    1 X 500
    Alternate 50 easy/50 fast. Choice.

    3 X 200 2:50 2:40 2:30
    1 X 100 easy 2:00
    Three times through. Round 1 intervals left, 2 middle, 3 right.

    1 X 200 kick 4:00
    4 X 75 kick 1:40

    12 X 50 1:10
    odd: easy
    even: fast
    Choice. Fins optional

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Tue Oct 12, 2010

    by , October 12th, 2010 at 11:05 AM (Ande's Swimming Blog)
    Tue Oct 12, 2010

    Whitney Coached
    6:30 to 8:00
    UT Swim Center main pool
    arrived on time
    swam with tenielle Mike paul & sharon
    beside todd, tyler, larry, & chris

    4 rounds of 150 fr 100 krls


    8 x 25 on 30
    odds fl fast
    evens underwater one breath
    right into
    400 fr 75%

    1:00 break

    8 x 25 on 30
    odds bk fast
    evens fr one breath
    400 fr 80%

    1:00 break

    8 x 25 on 35
    odds br fast
    evens underwater one breath
    right into
    400 fr 85%

    1:00 break

    8 x 25 on 30
    odds fr fast
    evens underwater one breath
    right into
    400 fr 75%

    100 easy

    8 x 100 k on 1:40
    desc 1 - 4 hold 5 - 8 strong
    kept em all under 1:20
    went 1;13 on last one

    100 easy

    assigned 8 x 100
    did 100 then got out to make a 8:00 meeting
    Swim Workouts