Sandy has closed the pool today and tomorrow at the least, so no swimming for me for a bit.
I was able to help at the registration booth yesterday for the cyclocross race in Bennington. Remember that my brother (the biker and former swimmer) swam at our meet in April, so I (the never was biker) helped out at his event. Last year it snowed, so it was canceled. This year it was beautiful for a race - they had a total of twelve divisions (including the costume one lap race I did) and lots of people out to ride.
You can see that the my wave (I'm the Great Pumpkin, Charlie Brown) had a varied group - Lance came with his lawyer (and special feed), Jesus was following the young Men In Black fellow (both well ahead of Buddy the Elf and some dude in a tutu), and other little ones that had already taken off:
I might have taken a wrong turn, but I was busy have fun and not falling over ...
More photos from the event here.
Great time. I am thinking of doing the Cat 4/citizen men ride next year, but we shall see. I'd have to remove my bar ends for that to happen.
Warm up (1000)
300 swim - free & back
200 kick - w/board & snorkel, alternating flutter & dolphin
100 drill - 1 arm fist swim, free & back
4 x 75/1:40+ IM Order (25 kick - 25 drill - 25 swim)
4 x 25/40 burst + cruise - did fly-back-free-fly
Kick set: (No board) (600)
Repeat 2 x's:
100 dolphin on back/20sr - around 2:10
100 back kick/20sr (at least 10y off walls) - around 2:05
4 x 25 IM kick/10sr (strong) - all on back in streamline
Main set: (1200)
200 choice/4:00 build up - all back, went 3:15-3:10-3:02
4 x 25/50 Either burst + cruise or AFAP breast stroke - 1st time breast, 2nd time free, 3rd time fly
100 (25 kick - 25 swim - 25 drill - 25 swim)
Total: 2800 yards
1 X 250 4:00 3:45
3 X 100 1:40 1:30
Three rounds. Round 1 interval left, 2&3 right.
1 X 200 kick 4:30
3 X 100 kick 2:15
1 X 100 swim
1 X 100 1:40 2:00
2 X 50 fast 1:00 1:10
Four rounds, choice.
Rounds 1/2 free, intervals left.
Rounds 3/4 stroke, intervals right.
8 X 25
odd: build to race finish
even: blocks, sprint 20 yards
10 X 100 2:15
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Dave, Dave, Dave, Roger, Aundrey, Meredith, Danny and Ray. Soccer was exhausting last night. We had a really light turnout despite perfect weather. Played 3 v 2 where the team that last got scored on got the extra player. Fewer players means more running, more touches on the ball and more aches and pains from falls. I really thought I'd have a rough morning in the pool but it wasn't bad at all. Made 5 x 300 IM on 4:30 with a drag suit. That's not something I thought I could do.
600 warm up
5 x 300 IM - 4:30 Made 4:20-4:25
5 x 200 - 3:00, Make 2:30 on first and descend
Aundrey led our lane but was having some knee trouble. I went 2:32 and 2:30 on the first 2 drafting Aundrey. On 3-5, I led the lane and made 2:25, 2:22 and 2:18.
5 x 100 - 1:30, 75 Kick/25 Free
10 x 50 - 1:00
* Odds hard fly (:37s)
* Evens easy pull
12 x 50 - :55
* 1-4 Pull, descended :35 to :30
* 5-8 IM
* 9-12 Kick, IM Order
200 Cool down
Updated October 29th, 2012 at 12:46 PM by pmccoy
(Mixed up some 2s and 5s)
Just did not have the energy this morning. I was not pleased with my efforts, nor my speed. I guess we all have those days.
4x(25 scull + 25 drill + 50 build)@:30RI did not feel like I was building at all
4x25@:45 kick descend went 41, 35, 30, 30 not too good here either
6x75@1:30 as 12.5 SDK+ 12.5 build free + 12.5 fist +12.5 fast + 25 smooth
50 free from push went :35
50 free kick went :56
3x(3x 25+50) R1+2 free R3 kick w/zoomers
25 fast + 50 @200 pace
Total 2750 yards
I added spinning this evening to get moving some. For some reason just swimming 6 days a week is not making a difference any more.
Tonight I went 20 minutes on the spin bike at ~16mph for a total of 5.36 miles. For a first time in months this was a good start.
Tomorrow will be sprint swim in the morning and my weightlifting leg circuit tomorrow evening.
Over the past week I have managed to lose 8 pounds so far this past week. Yes I got too big again, any time I hop over 200 is not good. Thank goodness I am not there now.
Fantastic time had as per usual at this fun meet. I had a first half bad/second half very good meet.
50 free split in 100 free, epic fail
The starter held us forever ... Had a poor breakout but then motored along ... until .. I only got half of one foot on the wall and lost all momentum. I just cruised the rest of the length and hopped out. I was disappointed as I wanted to crank a fast 50, but I've never been a huge fan of bulkhead turns (though I've never screwed up this badly). I also think the 50 free is not a great first event. I seem to swim it better after I've gotten the cobwebs out. Live and learn, and crap happens. No big deal.
50 breast split in 100, 33.6
Meh. I got off the blocks very fast, but didn't have my best underwater and had to float to the surface. Then I was so preoccupied with the next pullout that I forgot to keep my head down. So the second 25 was icky. I know I can go faster.
Teen Fort was in the same heat. She insisted on taking her 100 out in 32.9 to make sure I did not think I was an evil stroker. She will likely make TT in that event based on last years rankings.
100 IM, NS
I decided to pause and regroup and refuel at this point. It also seemed more fun to swim the 50 back later next to my speedy friend Susan. Masters perogative. There was a break around this point and I hopped in and did a couple backstroke starts as I hadn't done any in warm up. Jazz Hands, who hasn't swum at all lately, hopped in and did an AFAP 50 from a push in a brief. Teen Fort got him at 23.3. His low volume approach seems to work for him!
Also video'd Teen Fort winning the 50 breast, where she declared she had a "sexy start." I think many PV folk were entertained having a very extroverted 18 year old on deck.
50 back, 27.8
I was hoping, ideally, to crank a high 27 and so was very happy with the time. Last year at the Sprint Classic, I went a 28.2. I took 15 & 16 kicks by 25 pursuant to the race plan. I was told I was right at 15m on the start and a foot short on the second 25. Teen Fort video'd this race for me. I heard her scream "Go Mom" before the start, which really made me smile.
Here's the vid:
I could have taken one more SDK on the second 25!
Battle of the Drop Dead Sprinters, 1st, cumulative time of 52.21
Getting a bit tired by this point. So I was really shocked that I pulled off my four fastest 25s EVER during 8 years of competing in this event including with tech suits. I needed to go faster this year too bc there were some fast times thrown down by the other female sprinter beasts. I felt like I had great blasto fast off the blocks starts with good distance. My plyometric focus seems to have transformed my forward starts in the last year or so. They were such a glaring weakness for a few years.
25 fly, 1st
Last year 13.30. This year 12.30. WTH?! I must have messed up last year? I had a great start here, but a subpar breakout. Still, seems very quick.
25 back, 1st
Last year, 13.45. This year, 13.06. I totally flat backed the start. But still got away quickly and took my usual 15 kicks and stuck the finish.
25 breast, 2nd behind Teen Fort of course
Last year, 15.79. This year, 15.24. I had maybe my best start of the meet in this race. Teen Fort had to come from behind to preserve her family evil stroke domination. My stroke felt much better than in the previous 50. I will have to chant head down before future breaststroke races.
25 free, 1st:
Last year, 12.25. This year, 11.61. Another great start, a little glidey at the finish. I think this bodes well for a fast 50 free in the future. Well, assuming I can execute a flip turn.
So all in all a pretty good meet despite some early technical difficulties. I'm pleased to have this much speed early in the season.
More fun and beers had at Speedo's after party. I think my shoulders will feel mashed up later from all the starts. I may beg Mr. Fort for a back rub.
Storm coming. 70 MPH winds expected. I really really hope we don't lose power, but it seems likely. School is already cancelled Monday and Tuesday much to the delight of my kids.
Updated October 28th, 2012 at 08:45 PM by The Fortress
Busy all week with work and other non-blogging stuff, heh heh. Here's a brief update on what I did:
When in doubt, it was probably easy swim, drill, or hanging on the wall telling the coach I was doing easy swim or drills instead of the main set.
SCM Main sets:
2 "fast" days Tue & Fri:
4 times through:
150 IM FAST 2:30 fly/back/br
100 easy swim 2:00
so essentially you are doing a fast 150 IM every 4:30
2:11 2:11 2:10 2:10
wow did these hurt like I haven't hurt in years. It's a big difference from 100 IMs or 75ims!!! the rest was short for all outtedness. i would rather have done 2 x 100 easy on 2:00 and gone fast every 6:30.
12 x 25's on :35 various
6 x 50 2 fast, 1 easy
I did them as fly/back and br/free
34/38 and 35/27 or 1:12 combined
1 x 75 all out
I did 75 IM fly/back/br :56
This was better. Lots of bursty sprints in there.
I have decided that an hour of P90X is just too long if I am also swimming and trying to have good speed days. Plyo X and a few others are very good to do exactly 1/2, since there are 2 rounds. Plus, I am done in about 45 minutes, with an 8 min warmup, about 20 min of meat workout, and then cooldown/misc stretches.
I still haven't decided on events for our local SCM meet. I do feel compelled to swim the 100 IM after so much IM'ing this fall. I may do the 200 back and 100 IM. The meet starts really early and I don't like to be swimming my first event at 8:15am. Yuck!
w/u: 200 Fr/200 Bk/300 kick-swim by 100 with snorkel
Read pwb's post (and JBS's, too) so I tried the [ame="http://forums.usms.org/showpost.php?p=276852&postcount=575"]Thorpe Test Set[/ame] from Tall Paul:
Middle "D" & Sprint groups
"Thorpe Test set" (done every 4-6 weeks)
- 16 x 50's @ :50 every 4th @ 200 race pace
- 12 x 50's @ 1:00 every 3rd @ 200 race pace
- 8 x 50's @ 1:10 every other @ 200 race pace
- 4 x 50's @ 1:20 all @ 200 race pace
-- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
I did a mixture of FR pull with buoy and Bk for the non-fast stuff, and logged the following for the FR (goal time = 1:54, or 28.50)
30.97, 29.43, 29.62, 28.69 = 1:58.7128.38, 28.13, 27.37, 28.56 = 1:52.4428.50, 28.50, 27.68, 29.00 = 1:53.6829.82, 28.12, 28.69, 27.75 = 1:54.38
200 float with snorkel and out
(Solo/Rec/2900 yds/60 min)
I have to admit that this workout kicked my backside pretty good, and it felt good. I read in Tall Paul's workout thread where That Guy gave it a go, and had stuck in my mind that after the second round the easy:fast swim ratio was less than positive, Knowing that I would have to squeeze this set in (Sat pm is dead at the pool), I did a less than normal workout and it showed during the first round. The last two wounds found me with a heart rate that would not slow down, causing my times to rise as well. That near Lactate kicker on the fourth round is a devious touch
Overall, I am happy with those times. I will add it to the Test Set Tracking page on the blog and revisit it in about a month or so. Had a great start to the day coaching the local Masters team and playing with the pace clock as mentioned in the June coaches newsletter. After we finished up, I walked downtown with my wife to check out Fallapalooza (the town shuts down Main Street and brings in vendors and hosts treating for the kids) - good times. After my swim this evening we grabbed takeout from the local chippie and I sill soon be heading for
Just not in the mood this morning to swim hard. The pool at the Y was hotter than the CCAC so that didn't help much.
I did a slightly different version of mondays workout cutting out the logner warm up and doing the main part of the set
8x25@:45 shooters w/zoomers
4x50 torque drill w/paddles
10x50@1:00 12.5y AFAP + cruise
8x50@1:00 15y AFAP + cruise
4x50@1:00 20y AFAP + cruise
2x50@1:00 25y AFAP + cruise
50 AFAP went :34
Total 2400 yards
This morning was rough...really rough. I awoke at 4:00am to get to work extra early to get a few things fixed on the line before my bosses cleanup group was going to do their annual cleaning of the room. This is a super-cleaning though, blowing out all the dust and debris from everywhere - the rafters, walls, machinery, everything. It's an all day dirty dirty job, and I didn't want to be in there inhaling that stuff in the air. It's pretty nasty, that's why I got in and out early.
Made it out with plenty of time before swimming, so I headed over to McD's for a nice sit down meal - Big Breakfast w/ Hot Cakes and an extra Hash Brown. This is the breakfast of champions, especially a 1/2 hour prior to a swim practice.
300 Flutter Kick w/ board
400 Free Pull (was a 300, but I did a 100 extra since the others were still finishing)
8 x 25 V-Sit Scull @ 1:15
Main Set (4 Lane Circuit Rotation):
8 x 100 Stroke @ 2:00 shoot for 180 HR
did Fly, went 1:05/1:06/1:07/1:07/1:07/1:08/1:10/1:07not sure about my HR, but it was up there. I was struggling around #6...(800/2000)
12 x 25 Bucket Pulling w/ buoy and paddles @ 1:30
standard issue 5 gallon Home Depot bucket with about ten 1/4" holes drilled in the bottomwent roughly :20-:22 on each one100% pure strength set - but I got bored with the rest interval These were fun, and I could've done them all day long, if not for the boredom interval.(300/2300)
12 x 100 SDK w/ fins @ 1:30 (ranged from 1:20-1:33ish)
16 x 50 Free @ 1:00 Odds EZ DPS, Evens Fast w/ overkicking
couldn't really get many of the fast one faster than :31 here...I was just beat(800/4300)
Whole Group together (including the younger kids from lanes 1&2)
4 x 25 AFAP Free @ 1:00 Rock 'n Roll Time
went fast (roughly :12s)
200 EZ and out
4600 Yards and now to
I'm dead tired...I'm sure the very limited sleep last night didn't allow my muscles to fully recover enough before adding more punishment today. I was given a choice which of the 4 circuit sets I wanted to start with of the 4 above. I'm glad I started with the stroke set, because that would've been hell at the end, but on the other hand, by doing it first I was wiped out for the remainder of the day too.
AM only SCY
400 IM k/sw/dr/sw
16x50 @ 1:00 IM order by sets of 4
3x100 @ 1:15 D1-3
4x50 @ 1:00 V.S.
400 @ 5:00 IM FAST
200 @ 3:00 EZ
Results: 4:49, 4:48, 4:48, 4:45
8x50 @ 1:00 odd: side kick, even: drill
Tonight was a very light practice, both in terms of yardage, and attendance by the kids. Not sure where everyone was, but that's fine, more lane space for those of us who came.
800 Free DPS (ended up building after the 500)
16 x 25 Kick w/ board (no fins) @ :45 (4 each stroke)
16 x 25 Pull w/ paddles @ :45 (4 of each stroke) Odds EZ, Evens Fast
6 x 200 IM @ 5:30!! - GO FOR IT - FAST
went 2:25, 2:25, 2:26, 2:25, 2:28 , finished 2:22.
I did a 50 EZ between each one
This was tiring, and I wasn't exactly ready to go fast today.
4 x 50 AFAP @ 1:30
#1-2 Stroke Choice - did Fly (:30/:29)
#3-4 Free (:28/:26)
We all got out early to go over to a local frozen yogurt place that was "taken over" by the swim team to operate from 4-10pm today with the proceeds and tips going to the swim team as a fundraiser. A bit high priced, but it was good.
w/u: 200 Fr/200 BK/200 IM drill
10 x 100 with snorkel
- odds DPS FR on 1:20
- evens kick on 1:50
5 x 200 on 3:00
- 1-4: first 50 hard IMO
- 5 = 200 IM drill
10 x 50 Fr done as:
1-4: Quarters Strong on :50 with snorkel
5: AFAP with snorkel (28.4) on :60
6-9: Quarters Strong on :50 (w/o)
10: AFAP (26.8) on :60
4 x 25 FAST IMO on :30
4 x 25 FAST on :30
- odds: back with start
- evens: DPS FR
250 loosen and out with snorkel
(Solo/Rec/3700 yds/70 min)
Another good swim today with a mix of volume transitioning into higher intensity. Alternating swim and kick with the first pre-set is getting easier, and I will try to drop the kick time down next week. Using the snorkel does seem to allow for better leg positioning with the kick, which I can translate into my fast swims. I like that. I tried to descend those swims, and went 1:10,:08:08,:07,:06).
I was going to repeat my little IM set from a few weeks ago, but the lane got crowded and I skipped the fast 200 IM on #5. I was pretty fried by that one, anyway. On the Quarters Strong, I wanted to see what difference the fast 50 would show with and without the snorkel. About two seconds, which I attribute mostly to lackluster turns with the snorkel (since it flops about a bit). That last 50 is a great practice time for me, especially at the end of that set. Then I tired to bust out some fast stroke stuff before warmdown.
I have full weekend ahead. I am coaching the local group tomorrow morning and plan to swim myself at some point. Our town has lots of events, including high school fall sports playoff games, Fallapalooza downtown tomorrow (shouldn't snow this year), and Sunday I will be helping at the Wicked Creepy Cyclocross race (registration in the morning, then I will be dressed as a pumpkin during the costumed ride at noon. I was going to enter an actual race, but they all last at least 30 minutes and I'm not that keen on breaking my neck (yet).
Have a great weekend, and be prepared for Frankenstorm all my east coast friends.
Now that I am starting off fresh as a masters swimmer, I know I should be changing my training from what it was a long time ago, yes the crazy days of mega yardage, but for some reason it did work for me in the past, so I plan on using some of the crazy sets of the past occasionally maybe once a week or every other week, to build my endurance while I continue with speed work.
This set is one from a training trip to Ft Lauderdale. 14x 1,000s. On the training trip this set was done in a long course pool, so obviously that will be different than now in a SCY pool. It wasnt as boring as a 10,000 for time, because it was broken up. There is lots of IM, 10x 100s kick, 1000 IM by 250, 1000 swim, 5x 200s, 10x 100 stroke etc. I actually need to look in my old log book to see what it was. Im going to change it to 10x 1000s now.
What sparked this desire to kick my own butt? Lets just say I am a little bit competitive and it drives me nuttttttttttttttts when I'm working hard but someone kicks my a** because I'm not working as hard as I should be. LOL. So.
Because of Hurricane Sandy, I will have to do it tomorrow or wait, possible a week depending on what happens. My husband will have the privilege of watching our daughter, because this will obviously take a few hours. He works for the power company so he is actually on call, and will be working crazy overtime as of Sunday so I guess I will have to do this set tomorrow if at all, otherwise in a week. So I will see if I can do it tomorrow, but I'll have to use this new pool/gym I just joined because there is an age group meet the whole weekend at my other pool. The pool is ok, small but it is cloudy as heck I felt like I was open water swimming, before every turn I had to lift my head to make sure where I was. Doing 10x 1000s in a cloudy pool might be craziness, but at the same time its a quiet place with non-swimmers so it might be pleasant.
Tonight in that pool, because I did a lot of speedwork yesterday, I did 4x 500s mixed: 500 free (4th lap back), 500 pull w bouy, 500 breastroke (50 double kick drill, 50 swim), and 500 pull w/ bouy.
Swam competitively in High School-NJ 1971-75, then NCAA I-CA (2yrs) Waterpolo (3yrs). Unfortunately, I did not train year-round during the off season, summers and did not compete in AAU swimming. Participated in local USMS (PMS - SF Bay Area) SCY & LCM meets, OWS on & off from about 1981 to 1998.
While working abroad I swam laps in Shanghai, Shenzhen, and Singapore as available. After a job relocation to Evans, GA in 2008, I started lap swimming at the Augusta Aquatic Center, GA averaging 2-3K SCY/LCM as available 3-4 time weekly.
Another job relocation took my family to Fort Myers, FL June 2011 where I continued to swim laps at the Fort Myers Aquatic Center. Since February 2012, my primary daily training facility has been at FGCU (Florida Gulf Coast University) with LCM 6-8 months of the year.
Most of my swim sessions are solo with 1-3 sessions weekly or monthly supervised by Coach Chuck Slaght according to seasonal training cycles and competition schedule. Currently doing workouts towards 3-5K OWS events, and 1650/1500/800 and IMs at local USMS or Senior Games events.
Coaching and Teaching
I was active in part-time coaching and teaching swimming over the years beginning in high school as Red Cross WSI Swim Instructor teaching and coaching at Summer Swim League clubs during my Jr/Sr years of HS and while attending the University of the Pacific in Stockton, CA near the SF Bay Area.
After college graduation with a BA degree in English & Communication, I was employed full time off an internship, and also assisted with part-time coaching of the University NCAA Div I Men's & Women's swimming teams, along with Men's Waterpolo. Next came Age Group and Assistant Senior USS swim club coaching positions along with ASCA membership, courses and certifications. Different jobs and locations led to part-time head coaching positions with High School Swimming/Water Polo and USMS teams in the Bay Area and San Francisco. Soon after relocating to San Francisco, I was selected as part of the staff that founded the University of San Francisco USMS swimming program at the Koret Center.
From USF I went on to assist The Olympic Club athletic department with TOC competitive aquatics programs including Masters Swimming, Open Water Swimming, Water Polo, and a lap swim fitness program called Spin and Swim, along with events such as The Olympic Club Mile, and the Trans Tahoe Relay Swim. Due to evolving family and career choices, I choose not to continue part-time aquatic teaching or coaching to simply be a lap swimmer. When we returned to the USA from living and working overseas, I also eventually returned to participating in USMS upon becoming 55.
Updated July 1st, 2014 at 10:17 PM by fdtotten
I haven't done many workouts truly focused o speed; but, I did one today. Swam with Keith, Peter, Dave B, Dave M, Danny, Chris, and Meredith.
Didn't do as many yards; but swam hard and we did some sprint relays. I probably need more of this to improve my speed.
3x100 on 1:30
6x50 on :50
4x50 sprint with 15 seconds rest (time 3:02 less 45 seconds - 2:17 for 200)
5x200 on 3:00 (swam 2:35, 2:37; 2:37; 2:38; 2:35) - probably my best 200 set
10x100 Free on 1:30 (started at 1:16and trended down - 1:17, 1:17, 1:18 - last 2 were 1:25) - was pretty tired at this point
4x50 Relay Sprint - we split into teams of 3 and did 12 50's (4 each)
6x50 Relay Sprint - we split into 2 teams of 4 and went kick, pull, back, swim, swim, swim
SCY @FGCU Aquatic Center
Air temp of 79, pool at 78, 100% water clarity.
Cloudy dark gray possible rainy skies with humidity at 70%
Focus - Stroke Technique
1x400 FR Drills
Swam 5 rounds of:
200 EZ legs, smooth pull200 moderate 4k, stronger pull
200 BR Kick with Snorkel
200 BR 50 K/bk, 50 Swim
4x500 FR on 1min rest or HR=>11/6
Swam each as:
400 EZ legs, strong pull100 steady 4-6k, firm controlled pull
1x1000 FR w/paddles
Swam 5 rounds of:
150 EZ legs, strong pull50 steady 4-6k, firm controlled pull
Warm down: 100 EZ
Today is the best day of this week because my wife returns from two week business trip to Shanghai, China - we get to pick her up at RSW airport tonight. Hurray!Before getting in the water, I had planned to do some basic early season intervals: 400 cruise on 5min, 4x50s on :45 @33-34 pace, 2x100 on 1:30 @ 1:07-08 pace, 1x200 on 3:00 @ 2:16-18 pace, perhaps 3-4 rounds continuous.During the warmup - I felt like trash. The week of swim workouts along with wk #1 of weights & core work at night had taken more of a toll than expected. I will have to work up to it again, like I did last spring. Really - what was I thinking...Set 1: A basic cruise doing the best form and technique possible in a tired state. My coach said it would be good for me, so I did it.Set 2: A break from FreestyleSet 3: A broken version of Set 1, but to make sure there was sufficient recovery for maximum stroke focus.Set 4: This was actually fun. I like swimming with paddles (medium size, just slightly larger than hands) because it helps my feel of the water, reinforces stroke technique, and it is always good to swim faster, even with a little help.
8 x 25 shooters w/fins @ :40
5 x 50 fly drills @ something
4 x 25 burst + cruise
200 social kick
Met up with Pete for a pre-meet swim. I didn't feel as good as yesterday. I need to be less lazy and do some stretching. The trash talking has already started in my house. And according to the psycho sheet, I have some good races at the meet. I am going to decide which event to scratch (100 breast or 50 back) after I swim the 50 free. 3 events before the Battle of the Drop Dead Sprinters is all I can manage. And I need to print out a split request form. Teen Fort asked me if you were allowed to scratch events in masters. I smiled and told her I do that practically every meet!
Exercise protects against brain shrinkage:
Updated October 26th, 2012 at 05:42 PM by The Fortress
Warm up: (1200)
200 swim - 200 kick - 200 drill - 200 scull/pull by 50's
2 x 100/1:40 build - free, around 1:25
4 x 50's/1:00
-- #1 = burst 1st 12.5 + 37.5 cruise
-- #2 = 12.5 EZ + 12.5 fast + 25 ez
-- #3 = 25 EZ + 12.5 fast + 12.5 ez
-- #4 = 37.5 EZ + 12.5 fast finish
- all free, around 40
Main Set: (1000)
20 x 50/1:00 Alternate 50 smooth - 50 (25 strong - 25 fast)
- all free, ave 42 on smooth ones, strong/fast ones were mostly 34 with #1&3 at 35 and #2 at 36
Back Drill/Pulls (400)
2 x the following set:
25 L arm scull
25 R arm scull
25 L arm swim
25 R arm swim
100 pull w/bouy
Total: 2800 yards