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  1. Monday 9/9/13

    Monday 9/9

    PM only SCY

    4x150 @ 2:00 light D1-4
    8x50 @ 1:00 odd: k/dr, even: dr/sw

    10x25 @ :40 360 under H2O FL kick w/ fins (use core to rotate while kicking)
    50 EZ

    Total: 2300

    All last week I was back in Cincinnati for my best friend's wedding. After Wednesday of last week I really didn't have time to get in another swim until today. The wedding wrapped up around 12:30 AM Sunday morning and I went back to my parents' house, slept 4.5 hours, and then drove the 9 hours back to Little Rock to make a 3:00 soccer game. I also played again at 6:15, and so today, I really didn't have time for much of a practice...still needed to grocery shop before I could start dinner, and didn't want to come home to a hungry (and therefore irritated) wife!
    Swim Workouts
  2. Week 50 - Tuesday

    by , September 10th, 2013 at 08:18 AM (After a long rest)
    I woke early again this morning but felt much less sore than the previous few days. My tris were tight but not sore to the touch. Today's workout was harder than I thought but compared to yesterday was pretty easy.
    Warm up
    1000 with snorkel

    Main set
    4x(3x100 over kick on 1.20, 2x100 IM on 1.20, 1x100 back on 1.10)

    Warm down
    3x250 on 3.45 swum as 50 free, 50 back, 50 free, 50 back, 50 fly

    Total 4150scy

    I held 1.04-1.05s on free and were swum as recovery from the previous set. the IMs I held 1.10s and the 100 back I went 1.06-1.08. I was surprisingly tired after this set and was appreciative of a long warm down. I am heading to the weight room tonight with my son who has decided to do some light weight training. We will most likely do the cardio circuit I did last Thursday adapted for him.
    Swim Workouts
  3. another slackard kind of day

    by , September 10th, 2013 at 07:37 AM (Mixing it up this year)
    Today my sinuses are draining and it is no fun. I have no energy and just feel blah. Still swam because I need to move my back muscles or I'll be stiff all day.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/paddles & bouy went :41,:41,:39,:39,:38,:38,:38,:37,:38,:37
    8x25@1:00 torque drill w/paddles
    8x25@:45 shooters w/zoomers
    200 1 arm fly alt rt/lt by lap
    8x25@:45 fly
    200 free EZ

    Total 2500 yards
    Swim Workouts
  4. A little kickin' & pullin'

    400 mix up
    3 x (3 x 75) @ 1:15,1:15,1:30
    Rd 1. >3 SDK off walls
    Rd 2. >4 SDK off walls
    Rd 3. >5 SDK off walls
    **descend by round
    **option of last 25 of each 75 done as 3 breaststroke pull outs

    Kick set
    3 x (3 x 50 + 2 x 75) @ 1:10/1:45
    -50's AFAP
    -1st 75, 50 EZ + 25 sprint
    -2nd 75, 25 EZ + 50 sprint
    4 x 100 w/fins @ 1:45
    -on belly taking 3 hard strokes into walls
    -concentrate on body position

    100 EZ

    Pull set
    4 x (125 + 75 + 2 x 50) @ 1:45/1:15/:50/1:10
    125's @ 80% stay long
    75 build to 90%
    50's AFAP

    100 EZ


    Not too bad tonight. As much as I hate to admit it, we need to do more kicking in our workouts. I don't swim with a strong kick and know that I need to implement kicking into it. Stupid kicking!
  5. Today and Yesterday (9|9|13)

    by , September 9th, 2013 at 06:27 PM (Blog)

    20 x 25 fr on 0:30 WF (18 - 20's)

    10 x 25 fr fast on 1:00 WF (13 - 14's)

    500 fr easy
    500 fr WF (6:something)

    forgot distance

    5 x 50 well rested, moderate-hard (36, 30, 29, 28, 30)

    • tried new hand position in the laboratory

    6 x 25 FK on 1:00 (19, 20h, 20h, 20h, 20h, 22)

    • difficult to walk on deck

    New hand position for starts is with right hand over left, and seems consistantly good.

    My usual, but former, method (with thumbs locked on top) was potentially very quick. It's just that it only worked less than half the time, and less as I got tired. I was a little obstinate in trying to make a failure work, but it felt so good when it did connect and thought I could grasp and refine it. Unfortunately the more I tried, the less I succeeded with it.

    Maybe I could get the hand clinch method to excel
  6. 09.09.13 - Monday workout

    by , September 9th, 2013 at 04:04 PM (Pete's swim blog)
    Swam Saturday at HSA with Dave, Dave, Bob, Mary, Don and a couple others. Had a good swim and was a bit faster than I usually am on Saturdays. I did a little more than 5K total. This morning, I swam w/ Dave, Dave, Roger and Meredith. Felt sluggish at first after soccer yesterday. Eventually picked it up and had a good day. I was really happy w/ the IM even if I was drafting.


    600 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Free - 1:30
    1:00 Rest
    5 x 200 IM - Odds @ 2:45, Evens @ 3:15
    100 Easy
    The IM was supposed to be all on 2:45. We decided to do odds free on 2:45 and evens IM on 3:15. At the last moment, Roger decided to go all IM. I told him I'd do it but he would have to lead the lane. Surprisingly, I made it and with some rest. The trick was closing the 5 second gap on fly and drafting the rest of the way. I still gave up a lot on backstroke but I was making 2:40s. On the 3:15 interval, I was going fairly easy and still making 3:00.

    5 Rounds of:
    * 100 Up/Down Kick - 1:30 (:05)
    * 100 Pull - 1:30 (rest!)
    * 100 Up/Down Kick - 1:30 (:05)
    * 200 @ 3:00, convert Free -> Breast (2:57 on last one)
    100 Easy

    6 x 50 - 1:00 Stroke/Free

    100 Cool down

    (5300 Total)
    Swim Workouts
  7. Monday, September 9, 2013 11:20-12:10pm

    by , September 9th, 2013 at 03:56 PM (Fast Food Makes for Fast Swimming!)
    Our masters practice group started swimming for the fall this morning, but did so without my presence. I'm not going to be able to get up and reasonably swim then live after just a couple hours of sleep at night. Especially now with my job being more physical than before. So it'll be all YMCA pool for me.


    1000 Free

    Kick Set w/ short fins:
    2 Rounds of
    • 200 SDK @ 3:00 (the 2nd time around I didn't get too much rest here...)
    • 150 SDK @ 2:30
    • 100 SDK @ 1:30
    • 50 SDK @ :30 (went :31 on both rounds)


    5 x 100 Free Pull @ 1:20

    16 x 25 Odds Stroke, Evens Free EZ
    did 2 of each stroke (Fly/Free/Fly/Free/Back/Free/etc.)

    100 EZ

    3000 yards

    Good enough.
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/10/2013

    by , September 9th, 2013 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    12 X 50 1:00
    Choice. #3-6-9-12 are fast.

    1 X 300 Free 5:00
    1 X 100 IM< 1:50
    1 X 200 free 3:20
    1 X 200 IM 3:40
    1 X 100 free 1:40
    1 X 300 IM -

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Workout 09/09/13: morning

    by , September 9th, 2013 at 10:09 AM (Maple Syrup with a Side of Chlorine)
    Good weekend, but I have to transition into "back to work" mode for tomorrow. Plan to finish up a few odd tasks today, including getting the new old van I bought registered.

    200 Fr/200 Bk/200 IM drill

    2 x 200 FR on 2:45
    4 x 25 burst and cruise on :30
    1 x 500 Shark Swim (alternate by 50's)

    16 x 50 on :50
    - 1-8: odds = IMO drill/swim, evens = Fr drill
    - 9-16: odds = IM drill, evens = Fr ez

    50 EZ and out
    (Solo/Rec/2450 yds/50 min)
    Swim Workouts
  10. Mon Sep 9th, 2013 SCY

    by , September 9th, 2013 at 09:49 AM (Ande's Swimming Blog)
    Mon Sep 9th, 2013 SCY

    Swam: Thu, Fri & Sat
    Lifted Fri & Sat

    Whitney Coached
    6:00 - 7:30 dove in around 6:10
    swam with Tyler & Jim
    Beside NATE, Mike V, Todd, Marcio, Gull, & Sloan

    Warm up
    went around 500

    [B]Main Set [/B
    Today is Nathan Breazeale's 50th BD our main set was 50 x 50 bk or S.O.C. best ave

    10 x 50 BR on 1:00 best ave
    1:00 rest

    10 x 50 on 55 best ave did 25 FL, 25 FR
    1:00 rest

    10 x 50 K on 50 best ave held 36's
    1:00 rest

    10 x 50 on 45 best ave did 4 - 6 strokes fly then the rest free
    1:00 rest

    10 x 50 on 1:00 best ave did 25 BR 25 FR
    1:00 rest

    200 DPS

    10 x 50 on 45 best ave did 3 0r 4 strokes fly then the rest free

    200 easy

    Next Meets:

    considering one 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Swim Workouts
  11. Monday, Sept 9, 2013

    by , September 9th, 2013 at 09:25 AM (Trying to Train Smarter, Not Just Harder)
    Wow, I can't believe it's been over a week since I wrote in here - especially since I didn't flog my workout Friday & was hoping to find it here so I could record it. Bummer, don't know if I remember all of it at all.

    Water was cold today - probably 77 or 78 degrees. Felt pretty good by the end though, gotta say.

    500 back/free
    10 x 50 P on :40
    5 x 100 IM on 1:40 (15 sec rest easy)
    100 easy
    10 x 50 K on 1:00
    100 easy
    4 x 400 on 5:30 (swim, pull no paddles, pull, zoomers)
    200 kick easy
    3 x 200 breast with 50 free between each, and
    100 free cool down
    Total: 4800

    **entered the Rowdy Gaines meet - so excited to see everyone again & swim on some RELAYS!
  12. Week 50 - Monday

    by , September 9th, 2013 at 08:17 AM (After a long rest)
    My coach is out this week in Alaska on a fishing vacation so he emailed me the weeks workouts after practice on Saturday. It's great to see what's coming but the down side is I woke this morning ahead of the alarm thinking about today's main set. I arrived at the pool early and was in the pool before any of the other swimmers arrived. Today's main set was really hard and the workout was another long one.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    10x50 swim on 40 getting heart rate up

    Main set
    6x400 pull with paddles on 4.25
    3x(4x25 drill on 40, 4x50 kick on 55, 100 back on 1.30)

    Warm down
    200 easy

    Total 5000scy

    I held 30-31s on the transition 50s but did not feel that great. The 400s were really hard and I aimed for 20 seconds rest. I ended up going 4.05,4.04,4.05,4.05,4.07,4.06. In particular 5 and 6 were rough and I was fighting a shortening stroke. I could tell I was shortening because my turns got further and further off as the last 2 400s progressed. I tried lengthening but it was really tough. The last set of the day was swum mainly as recovery, but I went 1.07-1.09 on the 100s back which I was pleased with. I will be very sore tomorrow based on my tris and Lat's as of right now. I may have to do some stretching tonight!

    Updated September 9th, 2013 at 09:08 PM by StewartACarroll

    Swim Workouts
  13. Too much going on to focus on my swim

    by , September 9th, 2013 at 07:34 AM (Mixing it up this year)
    Still nursing the sinuses back to health, my back is getting better. Was a little frustrated that my chest freezer died yesterday and the new one I bought a week ago doesn't come in till late this week. Luckly a friend of my daughter could use some of the food we had in it. We crammed as much as we could in our regular refrigerator/freezer and gave the rest away. Lucky for me I didn't go shopping this week.

    Felt ok today on my swim but not great.

    500 free
    500 free kick w/zoomers
    8x25@:45 scull drills w/snorkle
    6x100@1:45 free w/snorkle, paddles & bouy did well on these 1:22, 1:22, 1:21, 1:19, 1:17, 1:17
    4x25@1:00 shoorters w/zoomers
    100 free EZ
    2x200@3:00 free work on maintaining a 4-6 beat kick it is the coordination of the kick and the arms I have a problem with unless I have a snorkle in which case I can do it but I tried without the snorkle

    300 free kick w/zoomers
    4x25@:45 burst & cruise odds free evens fly
    200 free EZ alt breathing

    Total 3000 yards

    Tomorrow if my back with allow I may try to do one of Leslie's sprint workouts.
    Swim Workouts
  14. Sunday, September 8, 2013 1:00-2:20pm

    by , September 8th, 2013 at 07:01 PM (Fast Food Makes for Fast Swimming!)
    Had a lane to myself at the Y, the other lap lane had 2 in it, and the water walker lane against the wall had 1. They drop in a stairway into the first lane, so its kind of useless as a lap lane. The 3 lane public swim area had a total of 4 people in it. 1 father and 3 kids. Pretty non-wavy day in the pool, and just glad I could be in a lane to myself.


    2 Rounds
    • 200 Free
    • 200 SDK on back w/ short fins
    • 300 Free Pull


    Kick Set (my standard "new one"):
    200 SDK w/ short fins @ 3:00 (normally I do 3:30)
    150 SDK w/ short fins @ 2:30
    100 SDK w/ short fins @ 1:30
    50 SDK w/ short fins @ :30 (went :31) - one day I'll make this one.

    100 EZ

    Main Set:

    3 Rounds (1st Round Fly, 2nd Round Back, 3rd Round Breast) no rest between rounds
    • 100 (25 Stroke/75 Free) @ 1:20
    • 100 (50 Stroke/50 Free) @ 1:40
    • 100 (75 Stroke/25 Free) @ 2:00
    • 100 Stroke @ 2:00
    • 100 Free EZ @ 2:00

    For the 100s Stroke: Fly did 1:07, Back did 1:12, Breast did 1:22
    It was nice having the extra rest for each additional length of stroke added.

    100 EZ


    Finish it up:

    6 x 125 Free Pull @ (1 each) 1:50, 1:45, 1:40, 1:35, 1:30, 1:25)
    I held them around 1:30s, then got moving on #5 and went 1:26, then #6 gave it all I had left and made it under 1:25.

    150 EZ and out

    4500 Yards
  15. Short Axis Pulse

    by , September 8th, 2013 at 05:55 PM (Alex's swim journal)
    I was cruising through the forums last night and was looking at the butterfly lane for tips and drills, since I hadn't been there for a while and found reference to the Short Axis Pulse (or SAP) drill along with half-fly. Here's the link if you're interested:

    This article is on half-fly for increasing endurance, which makes use of SAP and has a link to an article on that drill. So today I decided to incorporate it into the workout. I initially planned to do a lot of drill anyway, because the short sprints always leave me stiff and not feeling like doing anything tough the next day. For the SAP drill I would take about 3-5 pulses, do a breast stroke (arms only) for breath, then go right back into SAP, and repeat as many times as needed to get to the other side of the pool. This really helped me to engage the hips in a way that I hadn't ever before. I think I was generating most of my kick from the thighs (except in BK dolphins, where for some unexplained reason it seems more natural to work the hips and core--I remembered this b/c yesterday my underwaters on the back set really gave me an awesome core burn).

    I also lifted weights a little bit this afternoon AFTER the swim, while I was still warm (one of the problems I think I probably had earlier this week was that I jumped right into my lifting without any cardio before hand, so I was working out a cold body... then when I got into the pool afterward, instead of being warmed up I was just tired and stiff, which made for a miserable slog... not very productive... hindsight is 20/20, but how long am I going to be making these rookie mistakes?! I mean, I know better... I my brain just wasn't there... must have been somewhere else at the time!).

    I tried adding kipper pull-ups and push-presses from the X-fit repertoire to my normal routine... I still don't like weights. I'm sure as I stick with it and can do more sets and reps of each exercise it will seem like less of a pain and more of an enhancement to my swimming routine.

    Here's what I did in the pool beforehand:

    400 EZ swim (alternate 100 fr and 100 pull w/ buoy)
    4 x 25 SAPs on :45
    4 x 25 breast pull w/ buoy on :45
    4 x 25 breast kick w/ board on :45
    100 1-1-1 fly drill (4-5 SAPs, 1 full stroke fly, 1-arm fly stroke (r), 1-arm fly stroke (l), repeat)
    4 x 50 modified fly on 1:15 (4-5 SAPs 2-3 strokes fly, 2-3 SAPS [or 1-arm fly], etc. on first length; reduced the number of SAPs or 1-arm each length, until the final 50 was all full stroke--still feeling relaxed, engaging hips more)
    2 x 100 IM on 2:15
    200 IM
    400 EZ (alternated 100 fr and 100 bk)

    TOTAL: 1800 SCY/45 minutes
  16. Sunday, Sept 8

    by , September 8th, 2013 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/paddles @ 1:00
    50 EZ
    3 x (4 x 25 shooter w/fins @ :30-:40 + 50 EZ)
    50 EZ

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (25 AFAP back from the blocks + 25 EZ)
    150 EZ

    1 x 50 fly AFAP w/fins, 24 -- ugh!
    150 EZ

    5 x through:
    4 x 25 DPS free w/agility padddles @ :30
    1 x 50 kick @ 200 pace
    1 x 100 IM, 75 smooth + :10 rest + 25 fast free @ 2:00
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 4000


    I'm feeling pretty dead, and that after a day off yesterday. I think I went from 0 to 100 mph last week, doing a lot of speed workouts after a couple months of maintenance cruising. I guess I should have eased back into the speed work more gradually. The 100 IMs felt horrible today. I think the temp being 4-5 degrees cooler than I'm used to may affect my lungs slightly too.

    The latest Rushall article on USDT: What do you guys think?

    Was thinking of using this workout for distance day at Pitt. What do you all think? Is it distancey enough?

    MONDAY: Distance

    Warm up:

    500 choice
    4 x 100 kick w/fins, descend to 200 pace @ 1:30
    2 x (4 x 25) @ :30
    1 = moderate 2 breath
    2 = build to fast, 2 breath
    3 = moderate 1 breath
    4 = fast no breath
    50 EZ

    Main Sets:

    6 x 75's free @ 1:10, descend 1-3 & 4-6
    100 kick @ 2:00
    1 x 500 broken (5 seconds rest @ each 100, descend each 100)
    100 kick @ 2:00
    6 x 75's @ 1:15, IM switch
    1 x 100 kick @ 2:00
    1 x 500 broken =
    50 @ 200 pace + R:05, + 4 x 100's smooth/low stroke count + R:05 between each 100 + 50 fast (200 race pace)
    1 x 100 kick @ 2:00
    6 x 75's choice @ 1:00, descend 1-3 & 4-6
    1 x 100 kick @ 2:00
    1 x 500 fast w/fins and/or paddles
    200 EZ

    Total: 4650

    Updated September 8th, 2013 at 05:53 PM by The Fortress

    Swim Workouts
  17. 80 x 25 workout

    by , September 7th, 2013 at 06:41 PM (Alex's swim journal)
    After a day of complete rest yesterday (not even a short recovery swim) I was itching to get back into the pool. I think I might have suffered a minor cold earlier this week and just not noticed it--resting heart rate was up 2-4 beats, and I noticed some crud in my sinuses--and maybe that was draggin me down a little bit. I needed a good tough workout, some speedwork to get my confidence back.

    Scotty and I met at the Kenosha YMCA this afternoon after my son's XC meet (more on that later), and after a quick warm-up we jumped into a workout that always seems to help me blow the cobwebs off: 20 x 25 on :45 for each stroke. Here's what we did:

    WU (600):
    400 EZ (alternated 100s fr and bk)
    2 x 100 IM on 2:00 (these were in 1:39-1:40, so I knew I was feeling better)

    MS (2500):
    --20 x 25 fly on :45 (these were mostly :21-:22 at the beginning and I did a pretty good job of holding :22-:23 even toward the end; a few months ago these would have been :24-:25)
    --100 IM for recovery
    --20 x 25 bk on :45 (these were mostly :19-:20, some :21s in there too; my abs were begging for mercy toward the end of this set, b/c I was really working the under waters to stay ahead of Scotty... bk is the only stroke I can consistently take him on!)
    --Master's minute
    --20 x 25 br on :45 (this is where Scotty just kills me, but I did a better job of staying up today, found a better rhythm in my stroke and actually pulled off a bunch of :23s in the last half)
    --Master's minute
    --20 x 25 fr on :45 (these were mostly :17, but I saw :15 or :16 a couple of times)
    --Master's minute
    --400 IM; I swam this in 6:53 (meh) and didn't feel that great, but it was the end of a hard workout. Scotty actually PR'd his swim, which is awesome given the set that we had just done. My splits were 1:39 for fly, 1:45 for bk, 1:59 for br (yuck), and 1:30 for fr (double yuck!). My bk needed to be better, but my br is still holding me back.

    CD (500): 100 fr, 100 bk, 100 fr, 100 bk, 100 fr all EZ focusing on long strokes, and body position.

    TOTAL: 3600 SCY

    I'm going to try some of those ankle stretches in the recent Swimmer magazine, I'm hoping that will help the breast stroke kick... maybe the dolphins. I'm also committing myself to get into a routine with Yoga, which I have only been doing sporadically over the last year. There I wrote it, so now I have to do it.

    Anthony (my middle son) ran well today in his cross country meet. I don't know how he feels about the race, he might have even been a little disappointed at running a few seconds slower than last week, but the course was more hilly and it was a lot warmer this week. Plus, I think he took off several minutes from his time at this same meet last year. Here he is coming into the finish today (on the far right):

    Click image for larger version. 

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    And here he is after the race, which started at 11:15, so they really did have the heat to contend with:

    Click image for larger version. 

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  18. Workout 09/07/13: morning

    by , September 7th, 2013 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    Good night sleep and nothing happening this morning so I was able to sleep in

    After bagels and cream cheese with the kids, I headed to the Rec for Masters practice and joined Greg and Kevin for a swim (my distances in parentheses):

    200 swim/200 kick/200 pull/(200 Bk)/4 x 50 B/c 6/8/10/12

    1 x 400 (500 with snorkel) on 7:30
    4 x 100 (125) on 1:50 - quarters strong
    2 x 200 (250) on 3:45 (I used agility paddles and buoy
    4 (5) x 100 on 1:50 (1:25) even split

    On your own to finish - I did:
    - 4 x 75 on 1:15 (25 kick/25 fast IMO swim/25 Pull with buoy)
    - 100 loosen (25 two-arm Bk into 25 skull, repeat)
    - 200 IM drill and out
    (Masters/Rec/3600 yds/75 min)

    Good swim again in our empty pool. We're planning a double for next week's Tues practice - 30-45 min in Lake Paren then to the Rec for regular Tues practice. This should help us squeeze some more days outside, plus help me catch up with GTD!
    Swim Workouts
  19. Only 84 today

    by , September 7th, 2013 at 01:39 PM (Mixing it up this year)
    I can't believe some of my kids call that cold. I call it hot but tolerable.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/zoomers & snorkle
    8x25@:45 fly torque drill w/snorkle
    8x25@1 angle arm fly w/snorkle
    4x25 chest press w/snorkle
    4x25@1 shooters w/zoomers
    8x25@:45 fly
    500 back kick w/zoomers
    5x100@1:45 as 50 fr/50 bk w/paddles
    5x100 kick odds breast evens free
    500 free

    Total 4000 yards
    Swim Workouts
  20. Friday, Sept. 6

    by , September 7th, 2013 at 11:11 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt:

    Warm up:

    700 various
    4 x 50 scull w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 fly @ :30
    50 EZ
    -- My breakouts were so horrendous, I just desisted. I was too tired too really work on them.

    5 x (4 x 50 @ :40 + 50 EZ) w/fins
    -- 2 free, 3 kick
    -- these quasi broken 200s are about as "aerobic" as I get on my own.
    50 EZ

    3 x (4 x 50 drill, IM order) @ 1:00
    100 EZ

    Total: 3500


    I wasn't feeling much like speed work after yesterday's workout and some mental fatigue. You need to be really dialed in mentally to go true AFAP. So glad it's the weekend. It has been a really rough week with Lil Fort. She has a soccer game today. Hoping to get her out of the house now for a run with Mr. Fort. Endorphins good!
    Swim Workouts