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  1. Wednesday, 10/3/12

    by , October 3rd, 2012 at 06:35 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (1200)
    500 choice --any stroke, drill, equipment
    -- did 150 free/150 back/200 kick with board & snorkel
    4 x 125/2:15 smooth, build each - 100 free/25 stroke
    -- did fly-back-breast-back for stroke
    4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

    Kick Set (600)
    8 x 75 strong builds/1:45
    --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
    --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
    -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

    Main Set: (700)
    4 x 100 Pull/2:00 build each & dps
    --#1-2 free at 1:30, #3-4 back at 1:43
    4 x 50 Swim/55 strong efforts & dps
    -- all free, 42-43 w/18-19 SPL
    4 x 25/1:00 very strong effort with breath control
    -- all free, 17-18 and breathing every 4-6 strokes

    Warm down
    100 easy free & back

    Total: 2600 meters
    Categories
    Uncategorized
  2. Tuesday, 10/2/12

    by , October 3rd, 2012 at 06:28 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up: (1000)
    300 choice - free & back
    10 x 50 free:
    - 1/1:00 smooth, 2/55 strong
    - 1/1:00 smooth, 2/50 strong
    - 1/1:00 smooth, 2/45 strong
    - 1/1:00 smooth
    2 x 100 Back
    - (25 fist/25 scull/25 drill/25 dps)

    Main Set #1 Back (600)
    3 x 200/4:30 - With fins
    100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27)
    100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30)
    200 (NS) - went 3:10

    Main Set #2 Fly/Free (500)
    10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set

    Kick Set (400)
    400 IM

    Warm down (200)
    4 x 50/1:10 smooth

    Total: 2700 meters
    Categories
    Uncategorized
  3. Workout & Chelsea Piers (NY) passports to give away

    by , October 3rd, 2012 at 05:23 PM (Maple Syrup with a Side of Chlorine)
    I have 4 passports to Chelsea Piers that expire 10/28/12. Bowling, ice skating, health pass, batting cage.

    Any of you able to use these? Swimsuit Addict , gtpy03, Chaos, Quick? I 'won' them at a silent auction, but never made it to the city and would be happy to get them to someone that someone might know that could put them to use. Let me know

    ===============


    Bench press: 10x65, 10x115, 5x125, 3x130
    Leg extensions: 10x30, 10x40, 10x40
    Back extensions: 3x10 with 5#plate

    Got home and did 3x10 "_____" where you lie on the floor, put your hands up on the kitchen table, then pull up (kinda like a upside-down pushup). I know there is a name for this ...

    Then cool-down with some mint chip ice cream in the hottub x 15min.

    Updated October 3rd, 2012 at 09:38 PM by rxleakem (Add lifting info)

    Categories
    Strength Training and Dryland Workouts , NSR
  4. Wed., Oct. 3

    by , October 3rd, 2012 at 05:04 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    futter kicks on bosu, 2 x 100
    captains chair leg raises, 2 x 20
    standing power wheel roll outs, 10 -- much tougher than those done on knees!
    power wheel pike ups, 2 x 10

    standing plate jump, 2 x 10
    -- used 5 lb plates, tried 10 and my elbow didn't like it
    DB box squat jumps, 2 x 10
    -- used 10 lb DBs on shoulders
    altitude drops, 10
    knee tuck jumps, 10

    fast leg extension, 70 x 23 x 10
    explosive leg press, 190 x 3 x 15
    glute isolator machine, 60 x 3 x 8 each leg
    rear delt fly, 85 x 3 x 15


    Swim/SCY/Solo: Recovery

    600 various
    12 x 25 shooters w/fins @ :40
    50 EZ
    10 x 50 fly drills @ :20 RI
    100 EZ

    Total: 1550


    ++++++++++++++++++++++++++++

    Ouch! My quads are screaming from that gym session. Tried a few new explosive exercises today. Going to continue to emphasize this this season bc I definitely was getting off the blocks faster and more cleanly the majority of last season. Heading upstairs to put on compression tights now before I forget.

    Soft tissue massages and shoulder pain:
    http://www.swimmingscience.net/2012/....html?spref=tw
  5. Sarasota Y Sharks Masters 5:30 AM Workout -10/04/20122

    by , October 3rd, 2012 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:30
    6 X 25 sprint :40
    1 X 100 1:45
    8 X 25 sprint :45
    Choice

    9 X 100 pull
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4250Y
    Categories
    Swim Workouts
  6. Wed, Oct 3, 2012

    by , October 3rd, 2012 at 02:08 PM (Trying to Train Smarter, Not Just Harder)
    Feeling much better today.

    600 back/free
    6 x 100 P on 1:20 (led the lane)
    300 K (75 fast, 25 easy)
    10 x 50 @ :45
    100 easy
    15 x 100 free on 1:20
    200 easy
    4 x 300 breast/free
    300 back/free to cool down
    Total: 5000 SCY

    I always have to stop and rest after 6 or so of the 100's on the 1:20. My goal is that by Wed next week, I can stop after 9 instead of 6. After all, I have an 800 to race in about a week & a half!
    Categories
    Uncategorized
  7. Wed Oct 3rd, 2012

    by , October 3rd, 2012 at 12:01 PM (Ande's Swimming Blog)
    Wed Oct 3rd, 2012

    right knee hurt a bit in the beginning of practice then settled down

    Swam: Fri, Sat, Mon, & Tue but didn't blog
    Fri FAST 50 bk 26, 1 fr 55, 2 fr 1:59, 200k 2:19
    Sat 500 fr 5:27
    Mon: 4 fr 4:14
    Tue: doubled at noon did part of the 2nd work out, rested more before the fast 400 IM went 4:39 in the morning & 4:30 at the noon practice
    Sun did not swim
    Lifted Tue


    Whitney coached
    SCY UT Swim Center Main pool
    6:00 - 7:30 with Marcio, Chris, Mike, beside Kelly, Jim, & Joanna

    Warm up
    800 done 75 fr 25 no free

    Main Set

    10 x 25 fl on 25

    400 fr 85%

    8 x 50 fl/bk on 45

    400 fr 85%

    6 x 75 fl,bk,br

    400 fr 85%

    4 x 100 IM on 1:25

    400 fr 85%

    can't remember the next set

    assigned
    100k
    100sw
    200k
    200sw
    300k
    300sw
    did a bit then

    did a few 25's FL & SDK

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 3rd, 2012 at 12:14 PM by ande

    Categories
    Swim Workouts
  8. Tuesday 10/2/12

    Tuesday 10/2

    PM only SCY

    2x
    200 FR
    200 BK (50 swim/50 fast kick on back)

    3x100 @ 1:40 BK 3R/3F/3L/3F (3 right, 3 full strokes, 3 left, etc)
    4x150 @ 2:10 BK 50 kick/100 swim D1-4 on swim
    2x100 @ 1:40 BK 3R/3F/3L/3F
    3x150 @ 2:20 BK 100 kick/50 swim
    1x100 @ 1:140 BK 3R/3F/3L/3F
    2x150 @ 2:00 kick FAST w/ fins (1:28, 1:29)

    50 EZ

    Total: 2700
    Categories
    Swim Workouts
  9. Ahhhhh Recovery....Alias try to figure out my stroke

    by , October 3rd, 2012 at 09:48 AM (Mixing it up this year)
    I did the great comparison between right and left side today. Still significantly stronger on the left side that the right side but my right side has actually gotten weaker.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    The great experiment:
    10x50@1:15 w/paddles 1-5 right arm 6-10 left arm went 1:01, 1:01, 1:02, 1:03, 1:02, :56, :54, :55, :54, :54

    10x50@1:30 torque drill mixed it up to do both fly pull and free pull noting the difference in the right and left arm on the free

    6x50@1:30 as 25 Shooters w/zoomers +25 kick on back

    200 EZ

    Total 2500 yards
    Categories
    Uncategorized
  10. 10.03.12 - Wednesday workout

    by , October 3rd, 2012 at 09:21 AM (Pete's swim blog)
    Swam /w Meredith, Dave, Dave, Roger and Ray. Felt better today.

    SCY

    600 Warm up

    5 x 200 - 2:50 Convert free to kick
    100 Easy
    Made 100 kick/100 free. 3:05 is about the best I'm going to do with a drag suit on. I'd have a shot at 2:50 without it.

    100 Breast - 2:00
    200 Back - 3:00
    300 Free - 4:00 (1st 25 of each 100 fly)
    400 Free - 5:00
    100 Easy
    After the 100, this was all touch and go. I think I missed the interval on the 300 but had about 5 seconds to spare on the 400.

    100 Free - 1:30, 75 Free - 1:30
    100 Free - 1:25, 75 Free - 1:25
    100 Free - 1:20, 75 Free - 1:20
    100 Free - 1:15, 75 Free - 1:15
    100 Free - 1:10, 75 Free - 1:10
    100 Free - 1:05, 75 Free - 1:05
    75 Free - 1:00, 50 Free - 1:00
    75 Free - 0:55, 50 Free - 0:55
    75 Free - 0:50, 50 Free - 0:50
    75 Free - 0:45, 50 Free - 0:45
    50 Free - 0:40, 25 Free - 0:40
    50 Free - 0:35, 25 Free - 0:35
    50 Free - 0:30, 25 Free - 0:30
    25 Easy

    12 x 50 IM Order - :50

    200 Cool down

    (5400 total)
    Categories
    Swim Workouts
  11. Tues, Oct. 2, 2012 7:00-8:15pm cut short...

    by , October 3rd, 2012 at 12:20 AM (Fast Food Makes for Fast Swimming!)
    The head coach wasn't there, but we had one of the assistants there to give the coach's workout. It's kind of like when a substitute teacher comes to school for the regular teacher...they attempt to get things done, but the students know just how to twist everything they say or do into a tangled mess.

    Warmup:

    400 Free
    200 IM Drill
    200 Kick w/ board

    Pre set: @ LIFO (last in, first out)
    100 IM Pull
    200 IM Swim
    300 IM Pull
    300 IM Swim
    200 IM Pull
    100 IM Swim
    It was wavy as hell in the pool during this.

    Speed Set:
    14 x 25 Best Stroke @ :35 Fast
    did all Fly, held roughly :16-17s.

    150 EZ

    Main Set:***

    4 x 400 IMs @ 6:20 done as:
    • 2 x 200 IMs w/ :10 rest after the first one
    • the 2nd 200 IM of each pair is faster than the 1st 200 IM
    • Each 400 is also a descended overall time
    I was 2:45/2:40, 2:40/2:35, 2:35/2:30 on the first 3 groups, then...

    We all got pulled from the pool. (right when I was going to go fast! ) Apparently the air quality was deteriorating so quickly that the kids were having trouble breathing. The guards had one girl out at the end of the pool who already has asthma problems, and tending to her.
    Not sure what it was, but possibly a chlorine problem, or something else??
    Well, on top of that, while we were in the showers not more than 3-4 minutes after getting out of the pool, the fire alarm went off!! Sonuva!! Had to get dressed really quick and out. The guards said they weren't sure why the alarm went off, but someone in the high school probably pulled one of the many alarms on the wall to be funny.

    At least everyone's okay.

    ----------------------
    3700 Yards completed...


    Oh yeah, I signed up for the BAMFest meet on Bainbridge Island just west of Seattle this coming Saturday. Get to ride the ferry across Puget Sound. That's always a thrill for me since I don't get to go on one very often.
    I'm going to be swimming my "sprint version" of a swim meet.
    50, 100, 200, 500 Free, and 50 Back.
  12. Workout 10/02/12: evening

    by , October 2nd, 2012 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    I was still not feeling altogether enthusiastic about swimming tonight, but I was encouraged when I saw Matt and GregJS's cars in the parking lot of the Rec Center. While waiting for the age-groupers to hop out I suggested that IM set I didn't get to do yesterday, and they both were crazy enough to try it with me as the main set.

    w/u: 200 FR/200 Bk/200 IM drill

    5 x 200 done as 50 Stroke Hard + 150 DPS free, IM order rounds 1-4, then 200 IM for time on the last one. - I did ...
    - Fly (50 yds) plus Free on 3:00
    - Back (75 yds) plus Free on 3:00
    - Breast (50 yds - got smoked) plus Free on 3:10
    - Free (50 yds) plus, well, it's all free on 3:10
    - FAST 200 IM: went 2:31
    (I came in around 2:40-5 for the first four)

    4 x 50 FR Active Recovery (:45, :50, :55, :60)
    4 x 100 Kick on 2:15 (IM order)
    1 x 50 loosen those arms up for ...

    4 x 50 on 1:00
    - Hypoxic work down (breathe 4/5/6/7), FAST back to the start
    - I used the snorkel on 2-4

    10 Deep Water bobs into
    4 x 25 on :35
    - odds = 12.5 Race pace, 12.5 cruise
    - evens = 12.5 cruise, 12.5 Race pace
    (I did Bk odds and Fr evens)

    100 loosen with snorkel and out
    (Masters/Rec/2650yds/ 60 min)
    ------------------------------
    I forgot how much fun that little IM/stoke set was! It has a good blend of "get the heart pounding" on the stroke, then "settle down" into a techniquey DPS free interlude before some rest. Both Matt and Greg are excellent "evil strokers" (I like that, Fort), so I knew that I would be staring at toes but it pushed me to really work it. I then set to building each 50 of the IM and was happy with that time.

    Matt picked the kick set, and it had enough rest that I made it despite my abysmal breaststroke kick. We then went into some speed work to finish out the night and ended up tacking on some extra rest so as not to swim these too fatigued.

    So it was just us three tonight, and both these guys really pushed me to dig deeper. Greg did a fantastic job getting through these hard sets, and we all left a tad winded! I'm planning on staying dry tomorrow, but will likely hit the gym for some weights. Greg and I are looking at perhaps a lake swim on Thursday, then I'll get in on Friday before leaving on a Men's Retreat with my son for the long weekend. Maybe I can swim in the lake over there on Saturday afternoon
    Categories
    Swim Workouts
  13. Friday September 28th - AM Swim

    At home with Susan

    Warm-up (1000)
    200 swim
    3 X 100 free @ 2:00 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (800 set / 1800)
    8 x 25 underwater SDK with fins @ :45
    4 x 100 flutter with fins @ 1:25
    4 x 50 dolphin with fins @ :45

    Set II (1200 set / 3000)
    4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30
    4 x 75 descend @ 1:10, 1:05, 1:00, :55
    4 x 50 recovery @ :50, :55, 1:00, 1:05

    1 x 200 pull free
    1 x 100 pull back

    ** 3000 **

    Oops, I thought I posted this last week
    Categories
    Swim Workouts
  14. Ultra Day, Tues., Oct. 2

    by , October 2nd, 2012 at 06:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace @ 1:00
    100 EZ

    4 x VK, :20 AFAP (50+ kicks) + :40 EZ
    100 EZ

    Main Sets:

    30 x 25 burst dolphin kick w/fins + cruise @ :30
    -- did an EZ 25 on rep #16

    300 EZ

    20 x 25 burst + cruise w/fins @ :30
    -- 10 breast, 10 flutter kick w/board

    200 EZ

    10 x 25 pull w/parachute
    3 x free/back/breast + 1 shooter
    -- first time I'd ever done backstroke with a chute. Kinda liked it.

    100 EZ

    Total: 3250


    +++++++++++++++++++++++++++

    Decided to do some ultra sets in lieu of an LP workout. I may carry on with this substitution for a few months. No idea if it's a true substitute, but I hate lactate sets enough to give it a try. And the ultras definitely pack an aerobic punch; my heart rate was quite elevated most of the sets.

    Yoga + RC tonight for awhile.

    Still mulling over what to swim in the Sprint Classic in a few weeks. https://www.clubassistant.com/club/m...1463&smid=4129. I had wanted to do 100 back and 100 IM, but that's a no go with the order of events. I want to get a 100 evil in this year, but don't really want to swim it the same meet as Teen Fort. Though maybe if she whoops me (which she would) that will be a good thing.

    Hand grip strength correlated with 100 free performance in women:
    http://centerofoptimalrestoration.co...r-performance/

    Updated October 2nd, 2012 at 06:16 PM by The Fortress

    Categories
    Swim Workouts
  15. It's been a while...

    by , October 2nd, 2012 at 03:21 PM (Alex's swim journal)
    Wow, it's been a while since I've had a moment's breath to blog; I have been swimming fairly regularly, but cutting way back on the yardage after pushing myself to the brink of overtraining at the beginning of August. After several straight months of 50-60 miles swimming, I dropped back to 25-30 in August and September. Disappointed I didn't get to do a 10K postal this year, but that's OK. There's always next year.

    Scotty and I are planning to go to the WI State SCM meet in December; so now I'm easing back into the harder training. Here's what I did today:

    1100 on 20:00 (19:30)
    1100 on 19:00 (18:30)*
    1100 on 20:00 (20:00)
    200 cool-down
    [3500 in 63 minutes]

    *4 x 200 (3:01; 3:07; 3:09; 3:14), 50 active rest after ea 200; then 100 breast.

    I'll try to work in some 100s and some 50s this week too. Also, I promised Scotty I'd start flip-turns in October... guess I'll practice that tomorrow.
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/03/20122

    by , October 2nd, 2012 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30

    10 X 50 free 1:00
    odd: fast
    even: easy

    4 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    2 X {3 X 250 pull 3:45
    Descend each round 1-3

    12 X 50 1:00
    Three of each stroke, descend 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  17. Workout 10/02/12: morning

    by , October 2nd, 2012 at 12:11 PM (Maple Syrup with a Side of Chlorine)
    Today was a prime example of wanting to just get out of the pool before warmups were complete ...

    w/u: 200 Fr/200 Bk/200 IM drill
    10 x 50 on :45 (5th one back, rest free)
    5 x 100 kick on 2:00
    200 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------

    Tuesday mornings are well know for being crowded, so I didn't bring my bag of toys with me. Ended up splitting a lane the whole time I was there. Felt horrible in the water, but muddled through with a focus on DPS.

    Plan to get back tonight for Masters practice and swim, with more gusto than I have now.
    Categories
    Swim Workouts
  18. 10.02.12 - Tuesday workout

    by , October 2nd, 2012 at 10:12 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. I get to the pool and there is a noodle left in my lane from yesterday. I start thinking how much a well placed noodle could get tangled up in Dave's freestyle. So, I swam to it, set it out blocking Dave's lane and put some distance between myself and the "scene of the crime". Have to say it was more effective than I thought it would be. It was equally effective a few laps later when it mysteriously reappeared in my lane and I ran over it swimming backstroke. Ray's lane had a kick board left in it. For some reason, Dave and I suddenly became suspects. I had to politely explain that if he didn't hit the kick board, we didn't put it there.

    SCY

    650 Warm up

    3 x 500 - 7:30
    #1 Easy (6:30)
    #2 Hard (6:05)
    #3 Pull (5:48)
    100 Easy
    Nothing terribly impressive today. Shoulders started to feel sore after the pull.

    300 - 4:30 50 Fly/50 BK/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Br/50 Fr/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Fly/50 Bk/100 Kick/50 Br/50 Fr
    100 Easy

    10 x 50 kick w/ fins - 1:00
    * Down sdk (5 on back, 5 on front)
    * Back easy kick
    Did ok /w these. Came up at the flags on a couple back sdks. Made the ones on my front. 1:00 is stretching the breathing recovery for me a bit.

    16 x 25 - :30
    * Down stroke IM Order
    * Back 1 breath

    4 x 75 - 1:15 Sliding IM

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  19. SPEED Work... Soooo TIred now....

    by , October 2nd, 2012 at 07:28 AM (Mixing it up this year)
    WOW. I haven't pushed that hard in a long while and I am floored now.

    500 Free
    4x50@1:15 descend to 100 pace went 41,39,38,36 this was not as good as it should have been but it was too early in the workout for me to get moving
    50 EZ
    8x25@:45 12.5 power kick and cruise to wall
    50 EZ

    8x50@1:30 perfect streamline UW kick to 12.5 + sprint to wall +25 EZ
    50 EZ
    8x(25 fast+50 EZ w/zoomers)@1:45 odds kick evens IM order on fast EZ free
    50 EZ

    4x(100 AFAP w/zoomers +150 EZ) @5:00
    R1=75+:10 break +25 went 1:06
    R2=50+:10 break +50 went 1:07
    R3= 25+:05 break +25+:05 break +25+:05 break +25 went 1:01
    R4=100 AFAP went 1:07
    That was it I have nothing left, it is in the pool.

    total 3100 yards
    Categories
    Uncategorized
  20. Mon, Oct. 1, 2012 7:00-9:00pm

    by , October 2nd, 2012 at 01:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 (25 Breaststroke/25 Sprint Free) - weird
    10 x 100 Kick w/ fins (25 Core Kick/25 Right Side/25 Core Kick/25 Left Side) @ 2:15



    3 x 300 Free Pull @ 5:30 Desc.
    • #1 Breathe every 5, did 3:45
    • #2 Breathe every 3, did 3:25
    • #3 Breathe left side down, right side back, did 3:15
    • don't like left side only breathing, throws off my timing and power
    Main Set (5 Rounds):
    • 200 Free @ 3:30 (EZ, EZ, Desc. #3-5)
    • 2 x 50 Free Sprint @ 1:00
    • my last 3 200s were 2:16, 2:11, 2:06, with my 50s being pretty much :29/:27s
    200 EZ

    12 x 50 Kick w/ board @ 1:20 Desc. in sets of 3

    At this point we were getting to the approx. 15 minutes to go in workout, and we usually do things like fast 25s, or fast 50s at this point. John then says (pointing at our lane):

    Get rid of your kickboards...
    4 x 100 Free @ 1:10, right into
    4 x 100 Free @ 1:05,
    Leave on the :60 (which is about :10 seconds away)
    Not even enough time to about it, just get the goggles on and tell Jared to go first.
    I made the first 4 with about 4 seconds rest, then missed #5 (1:07), but swam a 50 of #6, rejoined Jared @ #7 (which he missed #6). I made #7 (1:03), but missed #8 horribly(1:10). Basically it was an 800 @ 9:00 interval at the end of practice!! WTF?! I suppose Kirk could've made it

    300 EZ and out

    ---------------------
    5600 Yards
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