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  1. Friday, Oct. 1

    by , October 1st, 2010 at 06:19 PM (The FAF AFAP Digest)

    broomstick twists, 25
    windshield wipers, 25
    flutter kicks on back on bosu, 50
    streamline hold on back on bosu, 1:00
    one footed push ups on bar, 25
    ab crunches w/25 lb plate held overhead, 25
    (pop shoulders off ground on these)
    power wheel roll outs, 25

    Hammer Strength Iso lateral Hi Row, 140 x 1 x 8, 150 x 1 x 8, 160 x 1 x 8, 170 x 1 x 8, 180 x 1 x 8, 190 x 1 x 6, 200 x 1 x 3*

    *My recollection is that this is a PR for me. I haven't used this machine in ages, but I used it frequently when I began my real strength training phase in 2008. I like it, so I plan to do it more frequently. Not really sure how I pulled that much weight as I started the day still gassed from the LT set and events of the night.

    reverse scoop, 30 x 2 x 10
    cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
    lunges w/25 lb DBs, 2 x 15
    standing broad jump, 10
    twisting med ball slams, 15
    extreme angle isometric squat hold, 5:00
    (Finally got to 5 minutes, now I am supposed to add weight.)
    extreme angle isometric push up hold, 1:45

    RC Work


    30 minutes of yoga and stretching



    I originally planned to do a slow swim today after the yoga. But I didn't feel like getting in a pool and took my time doing the drylands instead. So that's on the schedule for tomorrow.

    October may be somewhat trying as Mr. Fort is going to be AWOL on a trial almost the whole time. And last night, after getting home from Mini's volleyball game, I got a call as I was putting Lil Fort to bed that Mini's coach was taking her to the ER for a possible neck injury. Apparently, in school sports, this is now SOP whenever there's an injury to the head or neck. I saw her diving for the ball during the game, but didn't realize that she was hurt. And she didn't tell her coach she was; her coach calls her his "most intense competitor." Thankfully, the scans were negative. After getting her home and getting her drugs, I didn't get to bed until quite late. Jimslie would be just appalled at what extensive users of the health care system we are these days.

    Soccer, a cross country invitational and Homecoming are tomorrow. And my house is the base for Homecoming pictures. Never a dull moment.

    Updated October 1st, 2010 at 11:11 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  2. DOUBLE Fri Oct 1st, 2010

    by , October 1st, 2010 at 03:27 PM (Ande's Swimming Blog)
    DOUBLE Fri Oct 1st, 2010

    WEIGHED 205 after practice

    I'm going to boston tomorrow & won't train till Wed 10/06

    Subscribe to Ande's Swimming Blog

    First day back in the swim center!

    Tyler Coached
    noon to 1:15
    UT Swim Center
    swam with Jim
    beside james fike &
    dove in around 12:10

    100 easy


    assigned 6 x 500 on 10:00 fast best ave
    did 4 x 500 on 10 skip #5, 500 fast on #6

    skipped #5
    changed into a Yingfa Jammer & wore a cap for #6

    5:20 6 beat kick on last 50
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -10/04/10

    by , October 1st, 2010 at 03:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :45

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    1 X 100 easy swim

    1 X 125 stroke 2:15
    1 X 75 stroke 1:30
    2 X 50 stroke 1:00
    Three times through.
    IM'ers: Round 1 fly, 2 back, 3 breast

    1 X 200 3:00
    5 X 50
    Four times through.
    50's: 1-4 are fast #5 is easy.
    50 intervals: Round 1 :45 round 2 :50 round 3 :55 round 4 1:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Recovery Friday 10/1/10

    by , October 1st, 2010 at 01:25 PM (The Labours of SwimStud)
    Did a solid workout toady. I was feeling crappy yesterday and I forced myself to get up and try. I am glad I did because I am better and I guessI just felt a bit more tired than normal.

    Warm Up
    600 FR
    10 x 50 K 1:30
    1 x 100 EZ
    4 x 50 FL 1:30
    1 x 100 EZ

    IM Set
    4 times through
    1 x 125 IM extra 25 of each stroke in IMO 2:00
    1 x 100 FR 2:30
    100 EZ

    Free Set
    4 times through on 2:30
    1 x 100 Pull with fins and paddles
    1 x 50 FR fast with fins
    Held 2:00-2:10 on these
    100 EZ

    Kick Set
    500 Kick with fins FR, BK, FR, FL, FR

    3 x 100 Swim

    Went into the gym to lift after and had a good workout. I though I saw a girl doing wall sits and then extending one leg out in front. I was impressed and asked her if I saw what I thought I did. She said “Yes.” and I told her “That’s brutal!” and she laughed and said “No it’s not…try it!” I declined to try it there but I tried it upstairs on the stretch mats without witnesses. It’s tricky but I got to a good 5 second count. I think this might be a good hip/core strengthener.
    Yes, she was cute.
  5. Thursday, 9/30/10

    by , October 1st, 2010 at 11:50 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim -Snorkel - every 3rd 50 kick 25L/25R
    2 x 50 /1:00
    2 x 100/1:50
    2 x 150/ 2:45
    2 x 200 kick
    On the above did the 1st free, the 2nd (back)

    breast scull and drill
    2 x 50 scull - front/10sr, with breast pullouts
    2 x 50 free pull w/bouy, paddles/:55
    4 x 50 with fins: 2-breast pull w/flutter, 2 brst pull with dolphin
    4 x 50 drill - 2-2 kick/1 pull, 2-25 head up - 25 fast tempo breaststroke

    Back swim (400)
    4 x 100/2:00 ds

    Free Swims/Drill(500)
    6 x 50 odds - pace - dps; evens - easy w/dps

    Warm down
    50 swim easy fly 50 swim easy back
    100 easy free

    Total: 2700 meters

    Updated October 2nd, 2010 at 02:09 PM by poolraat

  6. Fri Oct 1 2010

    by , October 1st, 2010 at 11:36 AM (Ande's Swimming Blog)
    Fri Oct 1st, 2010

    Did not swim thu Sep 30th

    Yesterday I deactivated my facebook page

    Subscribe to Ande's Swimming Blog

    First day back in the swim center

    Whitney Coached
    6:30 TO 8:00 am
    UT Swim Center
    swam with tyler Mike brandon amy
    beside marcio tenielle larry max nate & andrew
    dove in around 6:30

    20 min choice


    6 x 500 on 10:00 fast
    best ave
    Swim Workouts
  7. 10/1 Practice - Not very Geeky

    by , October 1st, 2010 at 09:28 AM (Random Nonsense)
    Warm up
    - 200 free
    - 200 kick with fins*
    - 200 back
    - 6x50 kick with fins (right side, left side, back)
    Main Set
    -- aerobic block
    - 8x100 free on 1:20
    - 4x100 free on 1:15
    - 2x100 free on 1:10

    - 4x150 back on 3:40
    Cool down
    - 100 ez

    * I don't usually do warm up kick with fins, but since there was 500 yards of kick today I used them. I finished the practice in about 45 minutes, and it wasn't until I wrote it that it was obvious my warm up kick is so slow it adds almost 5 minutes to my practice.

    No racing today. The girl next to me wanted to race, but she got out early. Damien and I decided to race at 10 till so not to interrupt the workout, but he had just finished the aerobic block and wasn't up to it. Two more guys said they would be up for racing next week. One, I think, would have raced today, the other did a HIM last weekend and refused to do anything too strenuous this week. I am thinking that next week a 2x50 relay would be a good race.

    I would have raced today, but since I have a meet this weekend, it was nice not too.

    Not only was the aerobic block too easy for MAC swimmers, I thought I had to work a little to hard on it.

    My diet has sucked for a while now, and I am starting to feel like the Pillsbury dough boy. Fading of the summer tan isn't helping me either.
  8. Long Course Temptations

    by , October 1st, 2010 at 08:12 AM (Mixing it up this year)
    I was actually tempted to do breast again today but then I wised up. Did fly instead.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1 laps@:10R
    500 Free kick w/fins every 3rd25 fast
    5x200@4:00 Fly w/fins as 25 rt arm/25lt arm/25 kick/25 FAST
    8x100@1:45 Free w/paddles & bouy
    200 Free easy

    Total 3500 meters
  9. A Non-Dairy Diet

    So its 9/30/2010. To everyone else - just another day. To me - my last day for the next 2 months allowing dairy consumption.

    So to clarify - I have NOT gone off the proverbial deep end on this. I have researched this and am responding to a challenge from another [ame=""]U.S. Masters Swimming Discussion Forums[/ame]. This all started as an argument on this thread and I've decided I would use my own body as a testing grounds.

    So here are the bounds of this diet:
    • When I say "non-dairy" I specifically mean "non-lactose". My whey protein has milk products in it and is an essential part of my diet. It however does not contain lactose, the common element that most people are allergic to.
    • This will last exactly 2 months. That means I will miss all dairy contributions to my diet over Thanksgiving. I'm aware of that and am okay with it.
    • The only exception to this rule is when someone else feeds me. I will not ask people to make exceptions in their cooking as a means to serve my needs. That being said - if the food is served family style or buffet style, I will avoid the dairy products at the table.
    • Finally - I will post a daily status of how I feel and any relevant non-dairy things I find (such as food replacements) on this blog. I suggest you all read it and comment as I will need the encouragement to do the daily status updates.

    If you have thoughts comments or suggestions - please see my first posting here.
  10. Sarasota Y Sharks Masters 5:30 AM Workout -10/01/10

    by , September 30th, 2010 at 05:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    Day prior to the OW swim. We'll go pretty easy.

    WARM UP:
    5 X 100 1:40 1:30
    4 X 150 2:30 2:15
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    4 X 100 kick 2:10
    4 X 50 kick 1:00

    4 X 50 1:00
    1 X 100 easy 2:00
    Four times.
    50's: 1 of each stroke.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. 16 Minutes of Pain, Thursday, Sept. 30

    by , September 30th, 2010 at 03:51 PM (The FAF AFAP Digest)
    SCY w/Speedo @ Oak Marr:

    Warm up:

    700 variety

    6 x 25 shooters w/fins


    10 x 50 @ 1:00
    odds = swim
    evens = kick w/speed bursts

    10 squat jumps off bottom of pool

    LT Death Set:

    8 x 100 @ 2:00, best average.

    Did backstroke kick w/fins
    (Shoulders sore from weights, so thought I'd kick. And I haven't done a super hard kick set in awhile.)

    Went: 58, 57, 57, 57, 58, 58, 59, 58

    These were rough and painful right from the get go. Being somewhat breathing impaired, I couldn't stay under as much as I wanted. So my SDK count per 25 was 10-12, 7, 6, 4-5. The last 25 sucked on each 100 and I kept expecting Pete to track me down like he often does. I suppose, though, that it's relatively harder to keep the SDK count high when you're doing the 100s @ 2:00. There was not a lot of chit chatting on the wall between 100s. Thankfully, we made up for that in the hot tub later.

    250 EZ or so

    Total: 2400



    As Pete said, this set is dastardly. After 4, I was ready to get out. That's when it helps to have a training partner! I feel pretty blasted. I know I should do a yoga-stretch for 30 minutes. If I somehow manage to accomplish this feat -- for it seems like a feat at the moment -- I will update my blog.

    84 degree pool temps are way too hot for this set. It would be better tolerated at Mason, I think.

    Have an appt. to get my foot jabbed on Oct. 5.

    Updated September 30th, 2010 at 06:14 PM by The Fortress

    Swim Workouts , Test Sets
  12. Loving the weather!

    by , September 30th, 2010 at 02:50 PM (Elise's Fitness Fun)
    Yesterday, I could not resist taking a quick 5 mile spin on my bike at dusk. The weather is so beautiful right now, I can't resist getting outside. I would have done more, but I was sick on Tuesday with a fever of 100. Since I already did a swim at lunch, figured it best to go easy.

    Got out at lunch today and rode 10 miles. Kept it moderate, averaging about 17 mph. With my schedule and the good weather, I'm really hoping to get out on my bike in the early afternoon for the next two months. Temps should be nice into early December.
  13. Thu Sep 30, 2010

    by , September 30th, 2010 at 10:53 AM (Ande's Swimming Blog)
    Thu Sep 30th, 2010

    Did not swim this morning
    decided to sleep in instead

    Tomorrow is UT Men's Orange & White Meet

    Yesterday Whitney sent out the

    UT masters Fall schedule:

    Friday, Oct 1st 6:30 - 8 am;
    12 - 1:15 pm

    Sat, Oct 2nd 7 - 8:30 am

    Sun, Oct 3rd 12-1:15 pm

    Starting Mon, Oct 4th

    Mon & Fri will be 5:15 - 6:25 am
    (6:30 when diving and the women aren't in the well)
    Diving is on the schedule for 6:25am

    Tue / Thu 6:30 - 8am

    Wed 7:30 - 9am

    Sun, Mon, Wed, Fri 12 -1:15 pm

    Tue / Thu 7:00-8:15 pm

    Sat 7:00 - 8:30 am
    ( if there is a UT football game or a swim meet at UT we will use Dick Nichols at this same time)

    Remember if you are not USMS registered
    I WILL NOT let you swim.
    Bills for the past 6 months or so should be coming out soon. I am not in charge of any of the financials for Longhorn Aquatics but I still would like to apologize for any inconvenience this large bill may have for you.



    M 5:15 - 6:25 am; 12 - 1:15 pm

    T 6:30 - 8 am; 7 - 8:15 pm

    W 7:30 - 9 am; 12 -1:15 pm

    Th 6:30 - 8 am; 7 - 8:15 pm

    F 5:15 - 6:25 am; 12 - 1:15 pm

    S 7 - 8:30 am

    S 12 - 1:15 pm
  14. The Evil Stroke Again

    by , September 30th, 2010 at 07:21 AM (Mixing it up this year)
    I have decided I might be able to handle 1 day every 2 weeks to swim some breaststroke and hopefully that will help my IM's without causing the knee problems to show up again.

    5x200@3:30 Free
    500 Breast kick w/fins
    5x100@1:30 Free kick w/fins
    5x100@2:00 Breast w/paddles & fins
    5x100@1:45 Free w/bouy counting strokes and holding pace, stroke count was 17-18 and held 1:28's feeling long and loose.

    Total 3000 yards

    I have to figure out a way to improve my distance per stroke. Time to review the tapes on freestyle and slow down what I am doing to get more efficient.
  15. Sept 29 2010 - Aquasol

    by , September 29th, 2010 at 11:42 PM (Swim like an Orca, but faster !)
    Aquasol 5:30 - 7:10 pm El Dorado, CA

    Warm 2x100FR 200IM drill
    10x100 FR on 1:30
    10x75 K Even FR, Odd choice on 2:00
    10x50 BK D/S on 1:15 (slow interval, for slow peeps in lane)
    10x75 BR K/D/S on 1:15
    8x25 Fly
    200 cool
    3800 or something...

    Workouts have been going well. A new swimmer joined us on Monday that hasn't swam since being a Senior grouper 20 years ago.I can always tell the peeps who swam age groups and/or college, they may not be fast right away, but the form is there.
    I missed the last meet, didn't really make it a priority, but the one coming up in about a week and a half. Its another USA B/B- meet whatever that means, and again the coaches and some parents are egging me on to be there. It feels awkward and since I'm no sub-minute swimmer it just makes it worse.

    After the meet, Im changing up my workouts to get more gym in and adding P90x. Got to get raw pulling power!
  16. Speaking of Changes


    As many of you know - I don't like keeping things in my life very static. Those of you who might even know me a little better know I have a lot going in this month. So I'm going to lay out my goals, my ideas and ask for your feedback. Savvy? Let's continue!

    This Friday - October 1st 2010. I get my keys to my very own apartment. It will be the first time in my entire life I've truly lived on my own. I'm not going to lie, this is possibly the most exciting thing to happen to me since the day I finally left the farm and moved to college. (Don't misunderstand me, I love my family very much. It was just great to move on to somewhere new!)
    So in my excitement - I've completely and totally forgotten to purchase a bed! So - my plan is (legitimately) to take the couch I have, and assuming its still in good condition after being stored in the garage wrapped in a tarp for the past year (I'm really hoping) and use that until I can find a bed that I like. This couch is comfortable.. I mean really comfortable. I used to sleep on it when it was at my parents place back in Iowa whenever I'd got back for the holidays. It was always the most amazing sleep in the universe. I could rush out and purchase a new bed RIGHT NOW, but honestly I feel like to make such a purchase would definitely be in haste and would be a waste of a chance to sleep on that amazing couch once again. Perhaps I'm just being cheap... Okay I'm probably being really cheap but I'm really okay with it!

    There are more bonuses to moving though!
    My new location will be within 10 biking miles of work if I take my bike safe route! (found here) The extra 20 miles of biking should be good for me until it starts to snow. I just need to buy the reflective clothing. Right now I have a black sweatshirt, black wind pants, a black stocking cap and black gloves. Something tells me I'm like a target for a car if I try to bike during any bit of a normal time of the day. The ride itself is actually a really nice ride! Most of it is on a path, and the parts that aren't are on less driven roads - which reduces my chances of getting nailed when I'm biking work at 6 in the morning! I'm hoping that this slightly addition to my activity level will actually help me kill off the couple of extra pounds that are still making little "love" handles that I hate.

    Dairy Free
    Starting when I move - I'm going to move towards a 100% dairy free (excepting when other people are feeding me) diet. Now - I have no reason to believe that I'm going to have any changes in my body as I've never had any problems digesting dairy. Proof: I ate a 1.5 qt container of chocolate ice cream in a contest a couple months ago and I felt amazing the next day. That being said - I made a promise to some people so I'm going to do it. My goal is 2 months non-dairy. So that means no cheese, yogurt, or milk. Or any other products containing the lactose protein. We'll see how I do!

    Workout Changes
    These are not really at all related to the move - but I wanted to talk about them.
    Lately in practice my coach has really been pushing better SDK work as a means of preparation for our Sink Or Swim Classic! She's also been harping on me about my body position. This is good, it means she cares and I like that. She's making me use a snorkel so I can keep my shoulders positioned correctly in the water. So I use my snorkel for all of my kick sets, my pull sets and any 25 sprints swimming I HATE flip turning with them. I always flood up then there's a panic of being unable to breath until I get that stupid snorkel out of my mouth.... <sigh> I'll get it. Its just frustrating.

    In any case, I'm excited about a lot of things. Next blog post will be about my goals for the SoS meet on the 24th! It should be a great time! I will be wearing my tuxedo speedo -> which is an even BIGGER reason you should all be coming to that meet!
  17. Wed., Sept. 29

    by , September 29th, 2010 at 03:48 PM (The FAF AFAP Digest)

    Warm up:

    broomstick twists, 25
    windshield wipers, 25
    squat to wall ball w/10 lb ball, 15
    dead bugs on bosu, 25
    streamline hold on bosu, 1:00
    plyo jacks, 10

    Strength Work:

    bench press w/barbell, 70 x 1 x 10, 80 x 2 x 8
    chin ups, 3 x 6
    bulgarian one legged split squat, 25 x 1 x 10, each leg with plate over head, 30 x 1 x 10, each leg with DBs
    reverse scoops, 30 x 1 x 10, 40 x 1 x 10
    (40 lbs caused me to feel a twinge in the mid scapular area)
    power wheel pike ups, 2 x 10

    Filler = RC exercises

    Quick Solo Swim, SCM @ Gym:

    Warm up:

    600 various

    Main Sets:

    4 x 100 flutter kick w/board @ 2:00
    1 & 4th length kinda fast

    4 x (4 x 25)
    fly drill, fly drill, EZ speed fly, EZ

    4 x 100 dolphin w/fins @ 2:00
    1 & 4th lengths UW

    3 x (4 x 25)
    1-4 = breast alternating dolphin and whip kick
    5-8 = breast with flutter kick
    9-12 = breast alternating dolphin and whip kick

    50 EZ

    Total: 2150 meters


    30 minutes

    (Haven't done this yet, but I plan to.)

    I totally sucked and didn't do this, as I got involved with life.



    I was a little foggy this am, but feel like I got a decent dryland workout in.

    Not doing so well on the diagnosis front.

    JimRude is coming up with some nasty LT sets for me. Perhaps one tomorrow with Speedo.

    Contador gets Jessica Hardy Suspension:

    Rich Roll, ultra geek, loves this guy.

    Updated September 30th, 2010 at 10:22 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Getting back to it

    by , September 29th, 2010 at 03:39 PM (Elise's Fitness Fun)
    Hard to believe that it has been almost two months since I have blogged. I can officially say that I had a very lazy summer. While I did get a few tiny swims and runs in here and there, most of my activity consisted of walking, hitting golf balls, and bowling. Even did some fishing.

    I realized the Auburn meet is only 4.5 months away, so I figured it was time to get back to some focused training. Today, I went down to the Y to swim after lunch and did the following workout:

    Warm-up: 200 swim, 200 kick, 200 pull with buoy

    4 x 75 kick with fins on1:15 - odds are flutter kick on side, evens are dolphin on back

    4 x 50 back with paddles on 1:00

    4 x 25 fly with fins on :45

    100 easy

    Total: 1300 yards


    1. I've lost 5 pounds since Nationals and I have to guess that it is all muscle I have lost. No power whatsoever, but I'm hoping I'll get it back quickly.

    2. Weights to start tomorrow. I like the advice Jazz gave to Fort - 3 days a week - 1 push motion, 1 pull motion, and 1 squat motion. My weight-lifting guru friend has the same philosophy. So, seems like pretty sound advice.

    3. Broke my toe about 5 weeks ago. Now that it seems pretty healed up, may throw in a some two mile or three mile runs here and there.

    4. My big goal for the next year is 2011 LC Nationals. I've got a swimming hole near my house is over 500 yards long and in the narrowest place, 87 yards across. Perfect for some good "long course" training next spring and summer. Of course, I imagine I will be swimming mostly 50s anyway and perhaps 100 free.

    5. I toyed with the idea of doing triathlons this past summer. This is a thing of the past. I'm a power athlete and with my various medical conditions, I don't need to be going out doing hardcore endurance training. I will admit, however, that I do enjoy getting on my bike from time to time and going fast. One day this summer, I climbed a mountain on my tri bike. Not an easy task, but was glad I could still climb well.

    6. Plan to ease back into things. I suspect I won't be up to 3,000 yards for another month.
  19. Sarasota Y Sharks Masters 5:30 AM Workout -09/30/10

    by , September 29th, 2010 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    4 X 50 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    4 X 50 kick 1:00
    1 X 100 kick 2:10
    4 x 25 sprint kick :40

    1 X 100 moderate 2:00
    4 X 100 descend 1-4 1:45
    1 X 100 moderate 2:00
    4 X 75 descend 1-4 1:15
    1 X 100 moderate 2:00
    4 X 50 descend 1-4 1:00
    1 X 100 moderate 2:00
    8 X 25 fast :45
    Start all descends strong and get faster.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Wednesday, 9/29/10

    by , September 29th, 2010 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 Free with Snorkel
    2 x 100 Kick IM continuous
    4 x 25/30 IM Strong

    With Fins: Kick/Drill/Swim (600)
    8 x 75/1:30
    -25 under water - Dolphin kick
    -25 on surface - mid - scull with flutter kick - High elbows
    -25 Swim Choice - build to fast

    2 x 100 IM/2:00 Moderate pace, work on transitions (1:32-33)
    2 x 100/2:00 - 25 easy - 25 kick - 25 build - 25 easy Choice
    (1st free, 2nd back)
    2 x 100 IM/2:00 Moderate pace (1:32-33)
    2 x 100/2:00 - 25 easy - 25 kick - 25 build - 25 easy Choice
    (same as above)

    8 x 25/40 - 12 1/2 fast - 12 1/2 easy (strong kick out)
    IM order on these
    2 x 100/1:45 smooth - work turns
    (8 x 25/40 - 12 1/2 easy - 12 1/2 fast (good finish)
    IM order on these

    Warm down
    2 x 100/2:00 smooth

    Total: 2700 yards