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  1. 10|15|15 SCM

    by , October 15th, 2015 at 10:55 PM (Blog)
    1000 drills with fins

    12 x 25 fr with fins on 2:00 (12 flat to 13's)
  2. What makes a great swimmer?

    by , October 15th, 2015 at 03:32 PM (After a long rest)
    Several months ago I was asked by my masters coach Tom to consider coaching one or more of the age group training groups. At first I was reluctant, due to my crazy work schedule and my fear of making a commitment I could not honor. With some creative thinking Tom made it pretty easy for me to give it a try. We devised a method by which 3 coaches were assigned to 2 groups and between the three of us we cover the groups with the fall back that if none of us is available Tom would cover. We each have hectic schedules but a monthly coordination email on travel dates allows us to make sure we have the group covered. I have also tried managing my travel calendar so that I miss no more than a day each week. Most of my work trips are two days and if I time them right I can travel the morning of my kids off day and be back for practice the next day. I still get the crazy weeks but communication with the coaching team has enabled us to make it work so far.

    I can not put into words how much I have REALLY enjoyed working with the kids in the group. I knew I would like it because I am passionate about swimming but did not realize how rewarding the entire coaching experience would be. In most cases the kids in my group don't have any USAS motivational times and have significant technical challenges with most if not all of their strokes. Despite knowing how to swim I have never really had to put it into words how to do a stroke; I have always been on the receiving end of the advice. I had never had to break strokes down into small bite sized pieces so that a new swimmer could make improvement without having to get the whole recipe right. It's been intellectually challenging, frustrating and exhilarating and at times all at the same time.

    One of my 11 year old kids asked me what he needed to do to be a great swimmer. On face value this would seem like a simple question and as I started to explain what I believed made a great swimmer, my list got longer and longer. I thought this would be a great list to document and wanted to share my list.

    Great Technique - Do you have the best stroke technic possible? For example on freestyle do you have a long streamline stroke, strong slightly forward looking head position, great catch with early vertical forearm, a complete and strong streamline pull straight under body with no pause, six beat kick in sync with your pull, tight quick turns, strong body position and leg position on the wall, streamline push from the wall, engaged dolphin kick at the point the push is about to slow, great transition from dolphin to flutter kick with no pause and a strong pull and stroke before first breath.
    Desire - how much do you demonstrate that you want to be all you can be?
    Handling negativity - what do you do with negativity? It's a fact of life that things don't always go as you hope so how do you handle these situations. Do negatives motivate you or do they destroy you.
    Toughness - Can you dig deep and race even when you are spent or in pain.
    Vision - can you see where you want to be before you are there. Can you see and feel your goal, like it's already happened.
    Listening and coachable - can you really hear what your being told and are you able to do something about it.
    Strength, Power and Flexibility - are you as strong, powerful and flexible as you can be and can you translate these with ease into the pool?
    Nutrition and hydration - what kind of fuel and oil do you put in your personal car. Regular or premium, synthetic or natural
    Sleep and rest - is your body able to recover between workouts and races
    Racing - Great swimmers race, that's what they do! Practice is great and where we hone the skills to race. We improve by training hard and smart but we also learn how to race by racing. Nothing replaces getting on the block or in the pool and just going for it. It shows us our improvement and what we need to work on next.
    A plan - it's one thing to know your goals but another to have a plan to get there. What's your plan?

    I don't believe that there is one unique recipe to make a great swimmer but I do believe if you ranked these attributes above on a scale of 1-10, high scores in each category lead to a great swimmer. I also believe that EVERY swimmer on the planet can get better, they can find something on this list they can improve on.

    I plan on sharing this with my kids and welcome any input.

    Updated October 15th, 2015 at 03:43 PM by StewartACarroll

  3. Week 159 - Thursday

    by , October 15th, 2015 at 11:14 AM (After a long rest)
    I had a crazy but very productive day yesterday in Boston. Despite my horrendous week of travel I did not feel tired yesterday however I think it hit me after dinner last(Bertucci's sporky pizza) and I almost passed out.

    This morning I swam at Boston University with the BUMS. Who would not want to swim with a group called the BUMS! I swam with this group before and they have some younger fast swimmers who pushed this old man. I held my own which was a nice feeling!

    Warm up
    400 free with snorkel
    6x50 catchup on(:45)

    main sets
    4x25 fly kick as front,right, left, back on :30
    3x50 back on :50 as rotation drill, right arm/left arm drill, build
    4x25 breast kick on :30
    3x50 free on :50 as rotation drill, right arm/left arm drill, build
    2x50 back on 1min odd smooth, even AFAP
    4x100 free with snorkel on 1:25 smooth
    6x150 on 2:15 as 100 free smooth, 50 back afap
    4x50 back on 1min odd smooth, even AFAP
    4x100 free with snorkel on 1:25 smooth
    4x150 on 2:15 as 50 free smooth, 100 back afap

    the group did one more round of 50s,100s and 150s which I had to skip to make my meeting.

    I felt much much better in the water today and had a little more energy. I deliberately held back a little today with my thinking; I did not want to feel crappy tomorrow. I was holding :31s on the smooth back 50s and :28s on the afap. On the 100s I held 1:02-1:04(mainly 1:03s). On the 150s my back felt strong. I was holding 1:35s on these and was surprised I was no slower on the 150s with 100s back vs the ones with 50back. I am hopeful my back continues to improve and I have a good meet at the woodlands. I am curious whether my 200 back at the SPMS meet last year was an abortion or an event I continue to be fast in. My LCM 200 back was disappointing at Nationals so I don't know what to expect. Hopefully my next tapers will be unaffected by health related issues this go around. Can't wait for my drop taper and then my full taper for Boston/Worcester.
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/16/2015

    by , October 15th, 2015 at 11:03 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    2 X 250 4:00 3:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 x 50 easy 1:15 1:15 --
    Three rounds.Round 1 interval left, 2 middle, 3 right.
    4X50: Round 1 @ 80% 2@90% 3@95%

    4 X 200 pull 3:00
    5 X 100 pull 1:30
    200's: negative split
    100's: descend 1-5

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Rare Double, Wednesday, Oct. 14

    by , October 15th, 2015 at 09:40 AM (The FAF AFAP Digest)


    rehab ex
    supine flutter kicks on bosu, 100
    hip thrusters w/plate, 35 x 3 x 10
    DB squat jumps, 20-30 x 4 x 5
    ravers, 30 x 3 x 10/8/6
    push press, 50 x 4 x 5
    DB row, 45 x 3 x 5 each side
    overhead squats, 45 x 3 x 8
    pull up negatives, 2 x 5
    wrist curls, 15-20 x 3 x 10
    hip abductors, 130 x 4 x 5
    back hyperextensions, 25 x 2 x 10

    Swim/SCY @ Pitt

    Warm up:

    600 various (did 500)
    8 x 75 drill, kick, build @ 1:30
    -- NO! I did 8 x 75 backstroke kick w/fins, 12.5 UW each length

    Main sets:

    12 x 25 @ :40
    odds = stroke build
    evens = fast free, 1 breath
    -- I did 8 of these @ 100 pace and didn't do any of them 1 breath on this interval
    -- oddly, despite being tired, some of my 25 backstrokes were fast tonight

    4 rounds:
    4 x 25, IM order by round, 12.5 UW SDK + fast @ 100 pace @ :40
    -- on the breast round, do double UW pullouts
    3 x 100 IM descend @ 1:50 (NO! I did these flutter kick w/fins. Nothing too hard, just stayed under 1:10)
    1 x 50 EZ @ 1:10
    3 x 50 fast free @ :50 (the first round I did the middle one fast free @ 100 pace. the last 2 rounds I did them all smooth DPS w/paddles. there is no "fast on this interval)
    1 x 50 EZ (wished this had been a 100 EZ)

    I did 2 x 25 free on the last round and then cramped badly on the 3rd one pushing off the wall, so aborted the rest of that round.

    250 EZ

    Total: 3550


    I don't think I've done a double with a hard lift + hard swim in years ... definitely not since moving to Pitt. Ideally, I would have done the swim today, but Fort 21 is in town. We have some things to do in the am, and Lil Fort has a XC race in the afternoon. So the most I'll get in is an EZ swim at LA Fitness later, if that.

    I knew I would be tired in the water, and I was. Since no kick sets were assigned (horror!), I modified two of the sets to add kicking (got in 1500). Looking back at my blog, I think I did longer kick sets, more best average kick sets, more kicks for time and more AFAP shooters than I have been doing the past two years. Dabbling around with USRPT type sets doesn't seem to have helped my swimming very much ...

    It was really nice to see my swimmers. They made fun of me for not doing level 1 (the fastest), but I always opt for more rest. I think Fort 21 and I will go to Pitt on Friday too. Friday is sprint day, but I may cut back more than I did last night.
  6. How can I help bring a stroke clinic to my LMSC?

    by , October 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: I attended this year's USMS convention in Kansas City, Mo. During the coaches committee meeting, you asked the Masters coaches to encourage their LMSCs to sponsor an official stroke development clinic. How can I help bring a clinic to my LMSC?

    A: Stroke development clinics are a very popular resource for Masters swimmers and coaches. USMS Education Services conducts the 2- to 3-hour clinic in conjunction with the Masters Coach Certification courses. Exit surveys from the Coach Certification courses have indicated a large demand from coaches for more on-deck educational opportunities. Masters swimmers, particularly those who swim without an experienced coach, attend the stroke clinic looking for help improving technique, learning a new stroke, increasing stroke efficiency, and speed.

    The USMS Masters Coach Certification Course is typically held on a Saturday. At the request of the LMSC, USMS Education Services will provide instructors to conduct the stroke clinic the following day. Any designated USMS certified Masters coach who would like to be on deck for the clinic may do so free of charge. If the coach would rather participate from in the water, he is required to pay the same nominal fee the swimmers in the clinic are charged.

    The LMSC must fulfill two requirements:

    1. The LMSC must be willing to offer some level of scholarship assistance for the coaches registered within the LMSC to attend the USMS Masters Coach Certification Course offered that weekend.
    2. The LMSC is responsible for securing the pool for the stroke clinic and pay for the pool rental, if necessary. Pool time is sometimes donated by a local club or workout group in many LMSCs.

    Benefits of the stroke development clinic include:

    • Continuing education for Masters coaches
    • Teaching Masters coaches how to conduct a stroke clinic
    • Networking opportunity for coaches to meet other local Masters coaches
    • Recruiting and retaining members
    • Adding value to USMS/LMSC membership
    • Introducing Masters coaches and swimmers to new training techniques
    • Inviting lap swimmers to experience the social benefits of Masters swimming and the benefit of having a coach on deck
    • Improving swimmers' technique and efficiency
    • Learning new drills
    • Learning how to use swim equipment properly and creatively
    • Hearing a different voice explain the "how" and the "why" of stroke correction and changes

    Please contact your LMSC leadership and ask them to consider sponsoring a USMS stroke development clinic. Make your request as soon as possible so the LMSC may consider your request and budget accordingly. The Masters Coach Certification Course schedule is posted online. Any questions or concerns from your LMSC may be addressed to my office.

    Working together, we can continue to improve the Masters swimming coaching profession and create enhanced benefits for our coaches and athletes.
  7. Submitting Medley Relay Times for A Freestyle Relay

    by , October 15th, 2015 at 12:00 AM (Rules Committee Blog)
    The Coach Asks: Is it possible to swim a medley relay and submit that same time from the medley relay for the freestyle relay without swimming the free relay event (since in freestyle a swimmer can do any stroke)?

    Answer: No, the time from a medley relay cannot also be submitted as a time for the freestyle relay. The swimmers would have to enter and compete legally in a freestyle relay in order to get an official time for the free relay. On the flip side, if the swimmers do the medley relay during the freestyle relay event, that time would only be considered as a freestyle relay time, not a medley relay time. 103.18.2 addresses both scenarios, "An official time for an event or stroke can be achieved only in that event or stroke, or in an initial distance of such event or stroke (e.g., backstroke time must be achieved in a backstroke event or a butterfly time can be achieved in an individual medley event). Regardless of the stroke(s) used, times achieved in freestyle events can be recorded only as freestyle times."

    Kathy Casey

    Updated November 20th, 2015 at 12:24 PM by Rules Committee

  8. 10|14|15 SCM speed

    by , October 14th, 2015 at 08:58 PM (Blog)
    2 x 25 dive from side fr on 4:00, warmup (20, 16)
    9 x 25 dive from side fr on 4:00, fast (13 mids to 14's)
    1 x 25 dive from side flutter kick, fast (~18)

    15 min of weights, found I was toast from swimming and just did
    1 set of DBBP
    1 set of single arm rows
    2 sets of DB jumps
    1 x 10 x 45
    1 x 20 x 45

    Updated October 14th, 2015 at 10:40 PM by __steve__

  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/15/2015

    by , October 14th, 2015 at 11:25 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 X 100 @ 85/90%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    All on 2:15--choice
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Workout 10/13/2015: evening

    by , October 13th, 2015 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was able to sneak in a nice motorcycle ride after Lena and I drove around to get in some leaf peaking. Today I cleaned out the garage and then made it to the college for practice so that I can drum on Thursday during chapel, my first time this year.

    I hit the pool early tonight...

    200 free/200 back/200 im drill
    600 shark swim
    1 x 100 loosen
    1 Noah's Ark
    100 loosen and out
    (Solo/Rec/1900 yds/35 min)

    Not too crowded tonight. My lower back has been bothering me since last week and is still tight. Swimming helped a little but was more awkard than anything. Tonight I did some instruction at Masters and helped my wife and Peggi with breathing while swimming freestyle - they both did a great job and were able to get in a few laps with their faces underwater!

    Here's a pic that I took at the Men's Retreat this past weekend - beautiful place in NH!

    My brother-in-law Dave by the lake

    The climbing wall that Dave, Greg, and I climbed - 35 feet tall!
    Swim Workouts
  11. Tuesday, Oct. 13

    by , October 13th, 2015 at 03:02 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    10 x 25 backstroke @ 100 pace @ :45
    -- clocks weren't synced but looked like mostly 16s, couple 15s
    -- I was doing 11 SDKs + 6 strokes
    150 EZ

    10 x 25 breast @ 100 pace @ :45
    200 EZ

    4 rounds w/fins
    3 x 25 @ 100 pace @ :30
    :30 rest
    1 x 50 @ 100 pace
    125 EZ

    -- did 3 rounds kick (1 back, 2 flutter) and 1 round breast

    1 x 50 free w/fins no breath
    100 EZ

    Total: 3000


    I was tired today, didn't get to sleep until 1:00 am last night, likely a byproduct of working out so late. My shoulders were sore, so I didn't do any free or fly. I probably should have gotten a massage after the meet instead of before. They help you recover so much faster. I did do 30 minutes of yoga and stretching.

    Very excited that Fort21 is coming home from college for fall break on Thursday!
    Swim Workouts
  12. Week 159 - Tuesday

    by , October 13th, 2015 at 01:35 PM (After a long rest)
    As I predicted, yesterday was a crazy day and seemed like I was rushing all day. Without going into the boring details, the trip went well(a call could have gone just as well in my humble opinion). I got back from Seattle at around 10pm and should have been home by 11pm however unbeknown to me I30 a few miles from my house was shut down for road construction and I had to take a serious detour and did not get home until 11:30pm. By the time I got my gym stuff ready and unwound it was midnight. This mornings 4:30am alarm went off way to fast and the only way I hauled my butt out of bed was the thought of letting people down since I open the pool on Tuesday and Thursday. I plan on going to bed really early tonight!

    Today is normally a dryland and short swim day, however with my early departure for Boston tomorrow I will be unable to swim tomorrow so will do dryland at the hotel tomorrow evening(assuming I am still coherent after another long day). As a result I decided to swim today. My original plan I came up with over the weekend for today was to do our 16x50 at race pace set but I was not up to it this morning and instead made this mornings mainly recovery with a few up tempo 25s with fins.

    I did do my 2x(6x10 band exercises) which seems to be helping my shoulders.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    3x(100 IM on 1:45, 2x50 kick on 1min, 200 free on 3mins)
    100 easy
    8x50 drill/build by 25 on :50
    3x(4x25 with fins on :40, done as open, close, easy, fast)
    4x100 back kick with fins working underwaters on 1:30

    Warm down
    200 easy

    I was getting plenty of rest throughout todays workout but was very tired. I plan on swimming at Boston University with the BUMS on Thursday.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/14/2015

    by , October 13th, 2015 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 X 100--Descend 1-4 #4 @ 100% 2:00
    4 X 50--Descend 1-4 #4 @ 100% 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy

    5 X 100 kick 2:10
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 x 75 1:45 1:45 --
    Three rounds--round 1 stroke, 2 IM, 3 free
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Monday, Oct. 12

    by , October 13th, 2015 at 09:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Lebo

    Warm up:

    500 various
    50 scull
    4 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    10 x 25 burst (mostly SDK) + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 back from blocks (13s), 3 free w/fins (10s)
    200 EZ

    20 x 25 w/fins @ 100 pace @ :45
    -- had intended to do these all fly, but was too tired
    -- did 5 of each stroke in IM order
    200 EZ

    Total: 2500


    I went to Lebo to swim at 8:00 pm. I felt horrible when I first got in the water, then loosened up. But my body just crashed during that USRPT type set. I'm so used to working out at noon; it was just too late. And I wasn't hitting what I consider to be 100 pace on most of the 25s.

    I signed up for the Sprint Classic on October 25:

    5 Women 50 SCY Fly 0:26.50
    11 Women 50 SCY Free 0:25.80
    15 Women 50 SCY Breast 0:34.00
    23 Women 25 SCY Fly 0:12.50
    25 Women 25 SCY Back 0:13.50
    27 Women 25 SCY Breast 0:15.50
    29 Women 25 SCY Free 0:12.25
    Swim Workouts
  15. 10|12|15 SCM

    by , October 12th, 2015 at 10:42 PM (Blog)
    550 warmup SDK on side with snorkel and fins

    10 x 50 on 1:00 head-up dolphin kick free with snorkel and fins

    10 x 25 fr on 1:00, fast, with one breath ea, 15's I suppose

    15 x 30m on 1:00 as 15 fast / 15 slow
    • 3 types of fasts done as: fr from a dig, fr done from a push, UWDK
    • easys were: odds br, evens bk

    100 IM

    Planned on trying a 50NB today but I was alone in the pool the entire workout and couldn't

    100 IM had sloppy turns, need to youtube up on the fl-bk, bk-br, and br-fr transitions. Was quite out of breath after - took earplugs out thinking it would help me catch my breath, lol

    Need to start doing one good raw speed workout a week with a day off before and after. SCM and SCY meets this winter.

    Updated October 13th, 2015 at 09:40 AM by __steve__

  16. Sunday, Oct. 11

    by , October 12th, 2015 at 04:14 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 3 x 8
    good mornings, 9=80 x 5 x 5
    hanging leg raises, 3 x 10
    straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    standing broad jumps w/plates, 2 x 5
    explosive leg extensions, 105 x 4 x 5
    med ball slams, 2 x 10

    Swim/SCY/Solo @ Bethel Park

    1500 EZ with some shooters


    I didn't have the greatest night sleep after the meet. Had to stay up late bc it was Homecoming night. I was sore on Sunday, but still went off to the gym and did an easy swim. I'm heading to Lebo tonight for a workout. It will be my first time trying to do a real workout starting at 8:00 pm ...
  17. Week 159 - Monday

    by , October 12th, 2015 at 03:05 PM (After a long rest)
    I had a good night of sleep and woke feeling ok this morning. I had a good workout but was very tired. I am swimming ok at the moment but everything is a big effort. I am very tired and wonder if I am fighting something. I am congested but don't feel sick at all but I am way more tired than I am used to feeling. My shoulders and back in particular are knotted up and I am generally stiff but my legs are very heavy in the pool.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    9x200 pull on 2:30, 3 x descend 1-3
    12x50 kick on 1min, 3 x descend 1-4

    Warm down
    500 breathing 3,5,7,9

    I held 1:58-2:01s on the 200s. I descended but not by much today. Still a good set but oh was I tired. On the kick set I was :38-:41s and again descended but these again felt way harder than I really wanted them to feel.

    I have a crazy day trip from Dallas to Seattle today so had to make a quick exit from the pool to make my flight. Today is going to be a long day!
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/13/2015

    by , October 12th, 2015 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 150 2:30
    1 X 200 2:30
    Five rounds. Swim the 200's hard, recover on 150's--all free

    1 X 800 choice
    Descend effort by 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. 10|11|15 SCM

    by , October 11th, 2015 at 03:43 PM (Blog)
    yesterday - SCM
    10 x 25 flutter kick on 1:00
    today - drylands
    1 x 27 DBBP
    1 x 30 iso row machine (last 5 were negative)
    today - SCM
    20 x 25 flutter kick on 1:00
    20 x 12.5 / 12.5 (flutter kick / frog kick) on 1:00
    - 4 - 5 UWDK to solid flutter on the 1st 12.5m
    I notice the gym location makes a huge difference in the number reps I accomplish. I think there could be at least a 5lb difference between labled wt from brand to brand with Db's.

    Updated October 11th, 2015 at 05:31 PM by __steve__

  20. 6000-yarders

    by , October 11th, 2015 at 01:32 PM (Alex's swim journal)
    Each of the last two Saturdays I've managed to get in for a distance day. Last Saturday I did 30 x 200 on 3:20... which was pretty brutal at the end.

    Yesterday I swam the 6000 breaking it into three 30 or 40 minute segments, thus:

    I. 9 x 200 on 3:20 (alternated free/pull; desc. the frees)

    1:00 rest

    II. 3 x thru:
    --3 x 200 fr on 3:10 (2:50-2:59)
    --1 x 200 pull on 3:20

    :30 rest

    III. 6 x 200 on 3:20 (alt. free/pull--try to hold 3:00 for frees, DPS the pulls)
    1 x 500 bk on 10:00 (EZ)
    100 fr cool-down