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  1. After 1040 weeks out Week 9 back in the pool

    by , December 3rd, 2012 at 10:09 PM (After a long rest)
    After 20 years out i am finally feeling the water again. I started out at 6'5", 223lbs, 24.9 BMI and at the start of week 9 I am at 196lbs, 18.8 BMI.

    I really enjoyed todays workout especially the main set.

    Warm up

    400 free
    6x50 catchup drill

    Main set
    5x400 base pace(1:10) starting on 6mins descending 20 seconds per 400 with pull bouy and handle paddles. Held 1.07 pace the whole way.

    2nd Main set
    3x200 kick with flippers on 2.45
    10x50 free on 35
    8x50 free best stroke on 1 min easy

    200 warm down

    Total: 4400 yds

    Lat's and chest hurt pretty bad at the end of practice and I must admit it feels great to hurt in the pool again!!!!
    Tags: workouts
    Swim Workouts
  2. Mon., Dec 3 - Mixing It Up

    Misplaced my regular suit , so I wore a one size to large drag suit today. That probably makes for a better workout; but it did seem to make me more sluggish (I'm sure it had nothing to do with Monday morning!). Shared a lane with Roger for a while and swam with Peter, the two Dave's, and Danny.

    Did more IM, back, and kick today and very little paddles.

    Also did 2 200 IM's (#2 and 3 for me). Tried to stay relaxed and not push too hard. Finishing and developing form is more important than killing myself right now.

    400 Free
    4x200 on 3:00 (2:43 -2:45)
    100 Back
    4x200 Free on 3:00
    200 Kick
    100 Back
    12x50 on 1:00 - Kick/Fly/Back
    50 Back
    5x150 on 2:40 - 100 Kick/50 Back
    12x25 4 Fly, 4 Back, 2 Breast, 2 Free
    200 IM - 3:20
    3x200 Back w/paddles on 3:15
    100 Free w/paddles
    200 IM - 3:25
    100 Free

    5400 yards
    110 minutes
  3. Dec 3, 2012

    by , December 3rd, 2012 at 08:04 PM (Trying to Train Smarter, Not Just Harder)
    I've not been posting too often in here - my job is really kicking my behind - keeping me at work late most nights until 7 - and since I get up at 5am to go swimming, that means I go home quite exhausted - been going in right after workout to catch up on my charting, and voila! I'm too tired to even care about my blog. Except that I do care, and I like keeping up with everyone. I almost sort of wonder if I've had a slight case of "chronic fatigue syndrome" lol! After all, I do harbor Epstein Barr in my system, so stands to reason, right? Ha ha - wish I could blame it on something like that, instead of old age!!

    Workout this morning:
    500 back/free
    400/300/200/100 P
    500 on locomotive
    9 x 100 on 1:25 (Jenna picked the interval - coach gave us a choice of 1:20 or 1:30 & Sela is recovering from a nasty virus, so. . .)
    100 easy
    4 x 4cycle blast on :30
    200 breast/free
    3 x 200 w/fins working the walls
    2 x 300 breast/free
    Total: 4500

    Trying to plan the future - I have no idea what meet I'm going to next. I have a choice of the Auburn meet at Valentines, or the one in Clearwater. Not sure if I'm going to the Atlanta meet in March or not, but will definitely be going to the St.Pete meet at the end of March. . . and that's as far as I get. Just thinking about meets.
  4. Ugh! Monday Dec. 3

    by , December 3rd, 2012 at 06:12 PM (The FAF AFAP Digest)
    Came down with a nasty stomach/GI virus in the middle of the night. Feel like complete crap and didn't even attempt to go to the pool today. I just hope I feel better by the end of the week. I won't do a travel meet when sick. Bad timing with this and my calf strain.

    Today's the deadline for NE Champs and the swimmer count is at 460. My SCM times all withstood the SPMS meet. It's bizarre though. All results are listed except for the 200 free relay. Wanted to see how our relay team stacked up ...
  5. Criss Cross Chicane!

    by , December 3rd, 2012 at 04:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Today, an actual and fully swimming-related blog complete with partial race results and the kind of trash talking that gives anyone beyond 38 hope!

    Simply click on this link to be whisked immediately to a world of utter swimming enchantment! Can't wait? Click now!

    Bonus: includes two of my Sewickley teammates/Kona World Champion Triathlon competitors modeling actual underwear.

    Real people! Real underwear! Real trash talk! Right here! Right now!

    Still waiting? Okay, now click! You've made your point! No sense belaboring it!

  6. Sarasota Y Sharks Masters 5:30 AM Workout -12/04/20122

    by , December 3rd, 2012 at 12:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 kick 4:30 4:30
    Three rounds. Round 1 intervals left, 2&3 right.

    8 X 125 IM 2:15
    #1: 50 fly 2: 50 back 3: 50 breast 4: 50 free, repeat.

    1 X 200 negative split 3:00
    3 X 50 build 1:00
    6 X 25 sprint :30 #6 on 1:00
    Freestyle, four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Monday, 12-3-12

    by , December 3rd, 2012 at 11:48 AM (A comfort swimmer's guide to easy swimming)

    Warm up
    500 swim alternating back & free by 100's
    200 kick
    200 pull
    100 scull

    Main Set
    1 x 1650 broken - swam as 11-10-9...3-2-1 laps with 10 sec rest after each.
    - total time was 26:10, swim time was 24:30

    Warm down
    200 easy back & free

    Total: 2850 yards

    Updated December 3rd, 2012 at 01:57 PM by poolraat

  8. 12.3.12 - Monday workout

    by , December 3rd, 2012 at 09:18 AM (Pete's swim blog)
    Swam w/ Danny, Roger, Dave, Dave, Dave and Aundrey. Skipped Saturday swim so I could coach a Lego tournament in Birmingham. The kids come up with some amazing stuff! We did well enough to qualify for state but we have our work cut out for us if we want to move on from there. With 2 days off, I was feeling pretty strong this morning. One of my better practices in a long time.


    600 warm up

    4 x 200 - 3:00 Convert Free -> IM
    50 Easy

    5 x 200 - 3:00, 3:10, 3:20, 3:30, 3:40
    Convert IM -> IM Kick
    50 Easy

    4 Rounds of:
    * 50 Kick - 1:00 (I did 25 sdk w/ fins, 25 easy)
    * 50 Hard IM Order - 1:00
    * 50 Pull - 1:00
    50 Easy

    5 Rounds of:
    * 100 Kick - 1:40 (Made 1:25-1:27)
    * 50 Pull - 1:00 (Made :27-:30)

    2 x 25 Fly - :40 No breath
    2 x 25 Back - :30
    2 x 25 Br pullouts - :40 No breath
    2 x 25 Back - :30
    2 x 25 Free - :40 No breath
    2 x 25 Sprint - :30
    100 Easy fly

    400 IM - 6:00 (5:40)
    300 Pull - 4:30 (3:35)
    200 IM - 3:00 (2:40)
    100 Cool down

    (5300 Total)
    Swim Workouts
  9. A fly day today

    by , December 3rd, 2012 at 07:45 AM (Mixing it up this year)
    Back was more like my normal sore not the real bad that I had last week. Now I am loosened up and ready for a good day.

    500 free
    3x50@:10RI as 25 scull + 25 drill w/snorkle
    3x50@:10RI tempo kick
    4x50@1:00 free last one EZ

    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:20, 3:14, 3:13, 3:08, 3:00

    100@2:00 kick w/zoomers
    50@1:00 kick AFAP w/zoomers went 40
    100@2:00 kick w/zoomers
    50@1:00 kick AFAP w/zoomers went 41
    100@2:00 kick w/zoomers

    400 free w/snorkle & paddles every 4th lap torque drill
    100 breast kick
    100 free EZ

    total 3000 yards
  10. PRs, 50 and 100 SCY... GTD update

    by , December 2nd, 2012 at 11:31 PM (Alex's swim journal)
    So, I'm much more of an endurance junkie, but I also know that I have to mix in sprint work every now and again to be able to hold faster times for longer distances. Friday I had intended to do an easy 2-3,000 yards. I did a bunch of drills and some easy freestyle, then my friend Scotty showed up. He was doing some interval 200s and was starting to struggle, so I decided to pace him a bit. I did the last 100 with him (that's about how far I can keep up with him when he's doing his fast 200s. We finished right about the same time and he said "whoa, you're flying... what's up?" I didn't really think anything of it, but he said our split for that 100 was about 1:20. That's really fast for me. On his next 200 I told him I would swim the first 100 and the last 50 with him. I came in at 1:18, a new PR for me. Anyway, I managed to help motivate him through the rest of his set and get some unexpected speed work in; it was fun. I finished the day with 3000 yards.

    Saturday, I swam a slow 5000... my distance day. I probably came in at 90 minutes.

    Today, feeling a little stiff from the last few days, I went in to swim some EZ freestyle just to loosen up. I met Scotty again and since we're doing the WI Masters SCM meet next Saturday he agreed to help me with my starts. Now that I have the flip turns down it is time to add the final piece so that I don't embarrass myself too badly at my first meet. I've never gone off the blocks before at the pool (and I haven't started from any blocks whatsoever since my high school track days--25 years ago this spring!). Scotty was really good about giving me pointers, so now I'm not as intimidated by going off the blocks. I decided I wanted to know what the difference in time might be between going off the blocks and a push start, so we timed a 50 free. I came off the blocks OK, nothing spectacular (but no belly flop either) and nailed the flip turn at the other end... other than that I just tried to relax and keep my turn over high. I hit the wall and Scotty said :31. That's five seconds faster than my fastest 50 free (that I can remember), so I was pretty stoked about that. I'm looking forward to seeing what I can do in the meet with a racing start off the blocks.

    GTD: I'm at more than 496 miles for the year now. Still in the top 20 for age group and closing in on the 500-mile goal!
  11. SC SCM State Meet (Sunday)

    Another good day of swiming for me. Today had three of my favorite events (2IM,2BK,400). Entered with times from last year to compare with this year.

    200 IM
    Entered w/ 2:58.85 Went 2:56.70
    -Happy and a good way to start out.

    100 Breast (22 min later)
    Entered w/ 1:32.54 Went 1:29.19
    -Wow, another really good br drop. PB

    200 Back (23 min later)
    Entered w/ 2:59.86 Went 2:57.30
    -I haven't had a good 2bk in awhile. Not a PB but will definitely take it.

    200 Mens FR (10 min later)
    -Low 31 I think. Not a sprinter but there were only 4 guys from our team there. Love relays!

    200 Mixed MR (40 min later)
    -Went bk and was a mid 38. 50 back is one of my worst events. Still love relays though!

    400 (about 15 min later)
    Entered w/ 5:45.31 Went 5:32.89
    -Thrilled with this! Last of 14 swims and in my mind was ready to head home. PB

    There was some great talent at this meet that made me look really slow. Very well run meet and friendly faces all around. Glad to be back at the beach with the family.

    Time to prep for the SCY meet in Feb.
  12. Sun Dec 2nd 2012 Meet Day 2

    by , December 2nd, 2012 at 08:04 PM (Ande's Swimming Blog)
    Sun Dec 2nd 2012 Meet Day 2

    400 Medley Relay
    200 - 239 Men
    Going into the meet, My guess times for this relay were
    AR 61.9 DG 66.9 JS 61.9 MV 53.9
    Here's how it turned out

    BK 1:00.40 29.38 31.02 1:00.40 Me
    BR 1:05.60 30.91 34.69 2:06.00 David Guthrie
    FL 1:01.22 28.28 32.94 3:07.22 jim Sauer
    Fr 0:52.46 24.78 27.68 3:59.68 Mike Varozza

    we were shocked & psyched,
    the previous WR was 4:09.2
    here's how things went last year

    50 BR 32.40

    200 IM
    36.16 1:05.55
    38.15 1:43.70
    31.55 2:15.25
    Pretty good time, think I was 2:14 last year

    50 FL
    2 IM & 50 FL were back to back

    800 FR
    Last event did it for the heck of it
    Event 55 Men 45-49 800 SC Meter Freestyle
    Regional: 9:35.13 * 12/2/2012 Anders Rasmussen
    1 Rasmussen, Anders 49 TXLA-ST 9:35.13*
    31.18 34.58
    36.09 36.59

    36.49 36.46
    36.19 36.37

    36.54 36.16
    36.63 36.26

    36.79 36.68
    36.65 35.47

    Updated December 4th, 2012 at 03:19 PM by ande

    Masters Swim Meets / Events
  13. Sunday, Dec. 2

    by , December 2nd, 2012 at 07:10 PM (The FAF AFAP Digest)

    600 various
    10 x 25 shooters w/fins @ :45
    50 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    3 x 25 @ 100 pace + 25 EZ @ 1:30
    100 EZ

    Total: 1450


    Back from South Carolina after a couple days on the road. I am so proud of Lil Fort! She raced her heart out at AAU Cross Country Nationals, dropping over a minute, and finishing 6th overall. This is the first real competition she's had in a XC race this year and that made a huge difference. She ran 10:49 in the 11-12 3K. The competition was fiercer this year than in previous years. We theorize that people are boycotting USATF Nationals in NM bc of the altitude. There were teams from CA, TX, FL, etc.

    Unfortunately, I felt like crap in the water after 2 days of very poor sleep and travel. Reminds me of my pre-Auburn power outage debacle. I also seemed to have strained my lower right calf muscle sprinting at top speed around the cross country course with Mr. Fort to cheer for Lil Fort. I hope it feels better by next Saturday. Prolly falls in the category of doing dumb things while tapering. But it was worth it!

    NE Champs is up to 412 swimmers with one day to go. I've been watching SPSM results. I notice they start at 12-1 pm each day -- jealous!
    Swim Workouts
  14. Sun, Dec. 2, 2012 USAS Meet Results Day 2 - Wenatchee

    by , December 2nd, 2012 at 06:17 PM (Fast Food Makes for Fast Swimming!)
    In hindsight...I should've not even gone to the meet today. 2nd days of events like this just aren't the same as when we were younger.

    I again did the standard team warmup:

    600 Free
    3 x 200 IM (stroke down/Free back)
    4 x 50 @ 1:00 EZ/Fast
    2 x Dive 25s

    After this I just went into relaxation mode, and used a 2 hour+ window to sit down with my laptop and update the records for the Inland NW SCM records that were broken (I'm still waiting for a full update of the NW Zone SCM records from the NW Zone meet in October) <-- That Guy?? any help here? I can weed through them, but it'll take time.

    Finally, my events:

    200 Free - 1:57.61 - 2nd place
    My legs were just tired and hurt on the second 100 of this race. I figure that's the "getting old" part of me kicking in.

    200 Breast - 2:34.15 - 1st place
    Beat the 12 year old girl on our team my less than a second! but paid for it too...
    I did alright on this race, tried to stretch it out a bit, and increase the turnover near the end. Overall it was a bit slow, and afterward I had a little soreness on my left side groin area.

    After cooldown and sitting in the chair for a while, the pain began to get a little more pronounced. ouchy.
    I talked with John about it, and I may have overdone it a little. I told him I'd give the next race a shot, plus do the relay as well (since we had 7 relays in the 13&Over age group, and I didn't want him to have to rewrite all of them if not needed).

    100 Back - 1:06.03 - 4th place
    That's gotta be the most even split back race I've ever done!! Granted I didn't exactly explode off the wall for my start, and didn't kick too much either. I was hurting for sure, and after this race we made the final decision to scratch my remaining races for the day.

    50 Free anchor leg on the 200 Free Relay - not sure on the split, but John thinks it was 22-high/23-low. The team from Moses Lake had a 5 yard lead on us when I dove in, and their 4th swimmer wasn't the greatest out there, so I knew we had a shot to possibly catch him. I gave it all I had, good relay exchange, 1 breath down, 1 breath back, but just couldn't quite catch him. It was fun though! Relays get me pumped, especially for these kind of situations.

    100 Fly - SCRATCH

    50 Free - SCRATCH

    My first two races I've skipped out on since returning to swimming. Oh well, no sense in hurting myself, right? Now I just need to ice and rest my injury, unless I can find a good massage therapist.
  15. I can't believe the Y pool temp was 82!

    by , December 2nd, 2012 at 01:01 PM (Mixing it up this year)
    500 choice
    3 x (3 x 50)
    R1 = 25 scull + 25 torque drill @ 1:15/1:20/1:30
    R2 = 50 tempo kick @ 1:00/1:10/1:20
    R3 = 50 swim @ 1:00/1:10/1:20
    50 EZ

    6x25 in & outs w/race pace turn @ :45
    50 EZ
    6x25 dive off side and power kick to 15 m + cruise @ :45
    50 EZ

    4x75 fast @ 200 pace @ 2:00 held :59's
    1x50 AFAP kick w/fins went :40
    :30 rest
    2x25 shooter w/fins @ 1:00
    100 EZ

    2x75 fast @ 100 pace @ 2:00 went :56,:57
    1x50 AFAP kick w/fins went :38
    :30 rest
    2x25 shooter w/fins @ 1:00
    100 EZ

    24x25 fly drills working with one of my kids on fly technique

    total 2750 yards
  16. Saturday, 12-1-12

    by , December 2nd, 2012 at 10:51 AM (A comfort swimmer's guide to easy swimming)

    Warm up (900)
    300 Free & back
    200 IM Kick
    4 x 50/1:00 ds
    200 Pull w/buoy & snorkel

    Main Set (1800)
    Free or Back
    Repeat 3x 1min rest between rounds
    1 x 200/3:00 (free) - 3:15 (back) strong
    2 x 100/1:35 (free) - 1:45 (back) strong
    4 x 50/1:00 smooth
    Rounds 1 & 3 Back, went
    200's - 3:04, 3:01
    100's - - 1:30, 1:28, 1:29, 1:28
    Round 2 Free, went
    200 - 2:44
    100's - 1:22, 1:24

    Kick Set (400)
    16 x 25/40 FAST with Fins
    Odds Dolphin Kick Under Water on all sides
    Evens smooth free

    Warm Down
    100 easy

    3200 yards
  17. Sat Dec 1 2012

    by , December 1st, 2012 at 10:36 PM (Ande's Swimming Blog)
    Sat Dec 1 2012

    SCM Meet

    200 - 239
    4 x 50 Medley Relay
    BK 27.82 Me, 49
    BR 29.64 David Guthrie, 52
    FL 28.09 Jim Sauer, 55
    FR 23.87 Mike Varozza, 45
    1:49.42 WR was 1:49.6
    I had too much glide into my turn
    Should have taken one more stroke

    4 IM
    was just minutes after the relay
    I was thinking, I'm tired I don't really wanna do it
    I got up any way & cruised it beside Jim Sauer
    30.95 36.37 1:07.3
    39.91 39.48 1:19.4 2:26.7
    41.40 42.33 1:23.7
    35.51 33.85 1:09.4 4:59.80
    Got deeked in BR

    Next was 50 BK, I should have skipped it since I had a time from the relay

    Skipped the 100 FL,
    Should have skipped the 50 BK & swam the 1 FL

    50 FR
    Felt terrible & weak

    100 IM
    Felt fried from my other races
    Went 1:01.3 last year
    Terrible jammed BK to BR turn
    28.85 34.11

    Then swam an easy 1 Fr on the 4 x 1 Fr relay
    Event 24 Men 200-239 400 SC Meter Freestyle Relay
    Regional: 4:04.17 * 12/1/2012 Longhorn Aquatics
    D Guthrie, J Sauer, A Rasmussen, M Varozza
    1 TXLA-ST A 4:04.17*
    1) Guthrie, David M52 2) Sauer, Jim M55
    3) Rasmussen, Anders M49 4) Varozza, Mike M45
    27.93 57.70
    31.45 1:05.59
    29.68 1:01.63
    28.71 59.25

    Tomorrow I race:
    1 BK on 4x1 medley, WR is 4:09
    4 Fr plan to skip it
    50 BR might skip it too
    200 IM hope to do better than my 1 or 4 IM
    50 FL is right after the 2 IM
    Entered 800 FR, might swim might skip

    Updated December 4th, 2012 at 03:38 PM by ande

    Swim Workouts
  18. Sat. Dec. 1, 2012 USAS Meet Results - E. Wenatchee

    by , December 1st, 2012 at 08:59 PM (Fast Food Makes for Fast Swimming!)
    Got to the pool early for the team warmup:

    600 Free
    2 x 200 "IM" (Stroke down/Free back)
    6 x 50 Alt. EZ/Fast CHoice of stroke @ 1:00
    2 x Dive 25s

    Then I left for a while (from 8:15-11:00), since they had the younger kids warmup times, plus I wasn't in the first event of the meet. It is a non-split meet, so there is lots of waiting time as well.

    100 Breast - 1:08.90 was 1st place
    Decent race, I ended up "kicking air" a couple of times on my first strokes after the pullout, but still managed to have a good swim.

    200 IM - 2:13.23 was 3rd place
    While this race was on par with my other recent 200 IM swims in meets, my backstroke just suffered badly. I was running down some people in the breaststroke, which is strange, but I'll take it.

    200 Medley Relay (co-ed mix) - did Breast - went 30.3
    our original backstroker got sick, so we had to sub in another girl. That's too bad, cause she's one of the fastest girls in the state, and would've got us a nice lead against the boys team from Moses Lake. I ended up with about a 3-4 second deficit when I dove in for my FIRST EVER breaststroke leg of a medley relay. I've done the other 3 strokes, just never been needed to do breast. It was fun.

    200 Back - 2:20.blah-blah was 3rd
    This one felt horrible, I was tired, it was a tough race for me today, like usual.

    200 Fly - 2:11.xx - was 1st place
    This was decent, considering how tired I was at the start. I had two boys on either side of me about 4-5 seconds back, and I keep peeking at them on the turns. Kept my 2-up, 1 down breathing pattern going, and that's actually what kept me from feeling pain.

    500 Free - 5:17.98 - was 1st place
    This came close to an even split race. It happened exactly 15 minutes after the 200 Fly, we had a 15 min. break, then I was in the 1st heat of the fast-slow seedings. I beat my previous season time from Bainbridge by 2 seconds or so, so that was good as well. It's also about 6 seconds from my masters best time.

    My placings are so high in this meet because most of the fast kids in the area are either at the Husky Invite meet in Federal Way, or at the other LMSC meet on the eastern side of the LMSC. We've just got the "western" teams here this weekend.
    I've got the other half of events to do tomorrow, it's gonna be tough, 2 day meets are always like that for me...these kids can recover like nothing, but us need a little something more to bring us back. -->
  19. SC SCM State Meet (Fri & Sat)

    Two days down, one more to go. I am swimming well for me. I have only one small selfish complaint which will come later. I entered the same events as last year with the times from last year. I have my splits but left them in my truck and am too lazy to go get them.

    Fri night 1500
    -- This was not a race, strictly warm up for the weekend.
    Entered w/ 23:07.43 Went 22:33.39

    Sat **Self inflicted trouble
    100 IM
    Entered w/ 1:21.33 Went 1:21.15

    50 Breast (10 min later)
    Entered w/ 42.14 Went 40.43
    Personel best

    100 Back (30 min later)
    Entered w/ 1:22.74 Went 1:21.31
    Personel best. Best part of this race was I went 39.??/41.??. I have never split a 100 that well.

    Mixed 200 MR
    -Was stuck going bk and was a low 38
    State Record

    200 Breast (25 min later)
    Entered w/ 3:22.30 Went 3:21.11
    Long glide with little effort. I'm sorry, but this is just a silly event. I am sure it is a difficult event if you swim it hard and correctly. Not me.

    Mens 200 FR (40 min later)
    -I actually anchored this one butdon't know what i went yet.

    400 IM
    Here comes my complaint. Ususally the take a quick break after the Relays. I was still in the pool from the relay when the first whistle was blown for the my heat to swim. REALLY?? I was so frusrated that I just floated through it. I was looking forward to this one.
    Entered w/6:36.90 Went a mid 6:38

    I really have no reason to complain. I swam well and I was the one that signed upnfor this mess. I just was expecting a small break.

    Pasta √
    Couple of beers √
  20. Sat., Dec 1 - Speed Work and IM

    Had a very small group at the Nat this morning -only three of us. Brooke is in the rehab hospital now, but will not be back for a while. Swam with Bob and Carmen.

    The workout was a different type of workout from what I am used to - nothing over 100. Guess that is what a true speed workout is like - combination of easy/hard swimming over short distances.

    3x100 Free on 1:30
    3x100 Kick
    3x100 Free on 1:30
    Two times thru -
    16x25 on :30 (Hard/Easy, Easy/Hard, Easy/Easy, Hard/Hard)
    8x50 w/paddles Hard on 1:00 Free/Back

    Six times thru -
    50 Drill on 1:30
    100 IM on 1:30 (did 1:30 -1:32)

    200 Kick
    50 Fly

    The 100 IM's were supposed to be FAST - but any IM for me is good. The 1:30-1:32 was better than the 1:35's I was doing with Peter a week ago. After 3600 yards, the others were getting out of the pool and I didn't want to be the only one swimming, so I got out, too.

    3600 yards
    80 minutes