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  1. All good sprinting!

    by , June 28th, 2013 at 05:40 PM (Chowmi's Blog)
    Today I was much more strategic with my set choices!

    Last night I went to the dryland workout.
    Today I swam SCM, Baylor Fitness Center

    about 600 mixed

    KICK w/fins 5 rounds:
    50 moderate 1:00
    2 x 25 blast on :35
    alternated free/back kick, held 15-16's

    50/100/150/200/200/150/100/50 on :45 base pull
    ===>no, of course not!
    not on interval, but within the time for this set:
    4 x 50 with fins
    #1-3 5 seconds at the 25 - 30,28,28
    #4 straight 50 - 29

    Swim 5 rounds:
    2 x 50 on :45, 100 on 1:30
    ===>no. did exactly 1/2 of the set on same interval so...
    2 x 25 from dives, 50 recovery
    fly/free/back/free/breast - swam around lanemates, so no times on the 25's.

    The End


    Excellento! So I basically did:

    10 x 25 fast kick with fins
    4 x 50 fast 50 frees broken/straight
    10 x 25 fast 25's from dives stroke/free

    I made great effort to give everything extra punch today!


    That's it! Tomorrow massage and maybe a bonus swim. I go on vacation all of next week, so who knows what I will do?
  2. Sarasota Y Sharks Masters 5:30 AM Workout -07/01/2013

    by , June 28th, 2013 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:20
    1 X 100 swim -

    1 X 200 IM 4:00
    4 X 50-1 of each- 1:15 #4 on 2:00
    Two rounds

    2 X {5 X 150 2:30 2:15
    Swim last 50 fast.
    Round 1 interval left, 2 right.
    Swim or pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. What to do about FLOG?

    by , June 28th, 2013 at 12:51 PM (One Stroke at a Time)
    June 27th
    Lunch Bunch
    450 (every 4th length non-free)
    16 x 50 kick on 50
    4 x
    (4 x 75 on 1:15 #1 25 stroke/50 free, #2 50 stroke/25 free, #3 75 stroke, #4 75 free odd rounds breast and even rounds back
    then 100 IM on 1:30
    then 100 free on 1:30)
    50 easy
    3300 yards

    Thanks for the birthday greetings.
    I was happy with this swim. Again, I was pleased to make all the kick set. I was a little tired on the main set since I had just really worked my legs.

    I have been trying to decide what to do about my FLOG and the goal as I like the idea of having a goal but a distance goal is not reasonable for me at this time. Three years ago, I set a goal of 480 miles (in my mind the goal was 40 miles a month as I wanted to become more consistent in my training) and I did at least 40 miles every month except 1. The last two years, I have had a goal of 1,000,000 yards. This was my same goal for this year. I was right on pace (I could skip 1-2 days before the yellow exclamation point came up) when I got sick. This morning I was about 50 miles behind so I removed the goal but have been thinking a little about what I should aim for. I think that a reasonable thing to shoot for would be 3 swims a week.

    Today, I start my fourth cycle. I am actually typing this in the infusion center so it will be a few days before I can swim again-- Hopefully, I 'll be back at it next Tuesday or Wednesday.
  4. FAST FRIDAY June 28th 2013 LCM

    by , June 28th, 2013 at 11:51 AM (Ande's Swimming Blog)
    FAST FRIDAY June 28th 2013 LCM

    I've been fighting a cold for the last few days
    I swam Tue, Wed, & Thu but modified the workouts, I felt pretty wiped out Wed & Thu afternoons and mostly slept after I got home

    Whintey Coached LCM
    6:00 - 7:30
    Swam with Jim Christie, & ??
    beside Chris, Eric, Todd, Ned, Alley, . . .

    Warm up
    20 x 50 on 1:00

    Main Set
    3 rounds of
    4 x 100 on 2:00 desc
    1:00 extra rest
    100 fast from a dive (in 2 heasts)
    400 on 10:00

    R1 went 1:02 on my fast fr

    R2 went 1:00

    R3 did 50's instead of 100's went 32, 31, 30, & 29 from a push
    went 25 50 from a dive

    did 400 easy after each round

    Next Meets:

    just found out about a meet on
    Sat July 6th in
    Rockwall TX

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Swim Workouts
  5. 06.28.13 - Friday workout

    by , June 28th, 2013 at 11:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My kids had a meet in Boaz, AL last night that ended at 9:30. It is about a 75 minute drive from my house so, we got back in at 11:00. I was kind of dragging at practice. It was worth it though. My daughter finally got "called up" from the development team and dropped 3 seconds off her 50 free time in a fairly slow pool. My oldest son dropped 2 seconds off his 50 free time and then shocked everyone by dropping another second off his 200 free relay split. That one second drop turned out to be significant since they won by .6 seconds. He's got some great teammates. Starting swimming competitively at age 15 when everyone has been swimming for a long time has to be intimidating. Instead of negative talk about how much faster they could be if someone else had showed up, they all told my son he could go fast enough for the team to win the race. It was fun to watch and worth being a little drowsy this morning.


    600 Warm up

    4 x 100 IM - 1:40 (1:23's)
    400 Free - 6:00 (4:50)
    2 x 200 IM - 3:10 (2:50's)
    400 Free - 5:45 (4:50)
    100 Easy

    400 Free - 5:30 (5:05 - went a little slowed because of the upcoming 400 IM)
    400 IM - 6:30 (5:40)
    400 Free - 5:15 (4:52)
    100 Easy

    4 x 100 IM - 1:40 (1:28-1:30 ... getting tired)
    2 x 200 IM - 3:10 (2:50's)
    100 Easy

    400 IM Timed (5:25 -> about what I usually do... was pretty tired for this)

    100 Cool down

    (5000 Total)
    Swim Workouts
  6. Team LCM, Thursday, June 27

    by , June 28th, 2013 at 10:55 AM (The FAF AFAP Digest)
    Swim/LCM @ Mason:

    Warm up:

    2 x 300 (100 S/K/S)
    100 IM drill
    1 x 300 (S/K/S)

    Main Sets:

    8 x vertical kick
    :20 hands at shoulders, :10 fast in streamline, squat jump off bottom

    6 x 200 w/fins @ 4:00
    1-3 = 50 fly/back/breast + 100 free + 50 stroke choice
    4-6 = 50 stroke choice + 100 free + 50 dolphin kick on back
    -- I did these all!
    -- instead of 100 free, I did 50 free + 50 back kick
    -- Cruised most of it except for 3-4 of the initial 50s were at 100 pace
    100 EZ

    1 x 200 IM for time off blocks
    -- NOOOOOO!!!
    -- 50 back for time from the blocks, 31
    - 31 after a long aerobic set?! Did I not just swim a 32.4 at my meet? Heehee, I took 30 dolphin kicks instead of 15. Though this time certainly suggests that the summer cold cost me in Richmond.
    100 EZ

    9 x 50 w/fin & paddles @ :50
    -- went 35-36s
    150 EZ

    -- I think I forgot something ... brain clutter


    It was a very rare evening where Fort Son was able to pick Lil Fort up at track practice and deposit her at Thursday night swim team dinner. So I hopped in the car to go to my team practice with Teen Fort. I certainly hadn't planned on swimming on my own this week, but swimming with my team sounded fun. I figured I'd be pretty tired today after a real LCM aerobic practice, and I am. But no rest for the weary, I have mega prep for Teen Fort's grad party tomorrow!
    Swim Workouts
  7. Thursday, June 27, 2013

    by , June 28th, 2013 at 09:37 AM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 81, pool at 79
    Partly cloudy skies with humidity at 76%

    Warm up
    1000 FR as 5(50RA-50LA-100CU)
    10x25 SDK BC-0 with Shooter Monofin

    *Set 1*
    2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles
    *2:24, 2:20, 2:19, 2:18, 2:17
    *2:23, 2:21, 2:18, 2:17, 2:16

    *Set 2*
    1200 kick w/ fins as
    3(200DK/bk w/SDK6-8/turn, 200BK w/SDK6-8/turn)

    *Set 3*
    3x400 on 2:00 rest: 1-FLY, 2-BK, 3-BR
    Do each as 3(50DR/50Swim)

    *Set 4*
    3(3x50 FR on 2:00, 2:00 rest)

    Warm down
    200 EZ

    There are generally four to five lap swim lanes available at the FMAC during the school summer break, which are surrounded by a churning frenzy of pool activity from bus loads of young exuberant campers. The months of June and July are the most hectic to swim at either FMAC or FGCU because of limited lap swimming pool access, and almost daily afternoon thunderstorms. My daughter attends morning writing and music workshops near FMAC so I swam there at those times. The recent two summers I was out of the water all of July and part of August, so I hope to minimize that this time.
    Swim Workouts
  8. Best workout in a while

    by , June 28th, 2013 at 08:31 AM (Mixing it up this year)
    This is by far the best effort I have made in a practice in a while. Felt strong and pushed thru.

    500 free
    500 free kick w/zoomers

    2 times thru
    2x200@3:30 free w/paddles & bouy strong went R1- 3:11, 3:09, R2- 3:09, 3:09
    4x100@1:45 free w/paddles & bouy fast went R1-1:35, 1:32, 1:32, 1:32, R2- 1:30, 1:29, 1:29, 1:29

    500 free kick w/zoomers
    400 free EZ w/snorkle maintain 6 beat kick

    Total 3500 meters
    Swim Workouts
  9. Thursday, June 27, 2013 6:30-8:30pm

    by , June 28th, 2013 at 01:44 AM (Fast Food Makes for Fast Swimming!)

    900 (50 Free/50 V-sit scull/50 Front scull) <-- this took foooooorrrrrrreeevvvveeerrrr

    10 x 100 Free Pull @ 1:45 (I worked on breathing both sides and EZish) went 1:25s

    6 x 200 Kick w/ long fins (50 Core Dolphin Kick/50 SDK on back)

    200 EZ

    8 x 150 @ 2:30
    Odds IM no free (went 2:20/2:20/2:24/2:27)
    Evens Free no IM (went 2:00ish)

    200 EZ

    8 x 50 Flutter Kick w/ board @ 1:15 - made them

    100 EZ and out
    5200 LC Meters

    I told my coach tonight after practice about my "master plan" of stopping swimming with the team at the end of July. He asked "well, when will you return?" It was a serious question. I told him it would be the end of my age group career. He understood the reasons why. He said maybe I'll be back on the team once again soon, as a swim dad. We'll have to see on that one...
  10. More 50 free feedback

    by , June 27th, 2013 at 04:49 PM (Chowmi's Blog)
    All SCM, Baylor as usual

    Between last blog and now, I did 2 x 50 frees and went 29 on both, perhaps 28 high on one of them. Coach watched my last one and totally started me late, so a big discussion between coach and lanemates on how much time to "give back' to me. Regardless, it is disappointing to not actually see the 29. It totally sucks to have a coach say takeyourmarkgo! That is not one word, thank you very much.

    1. I looked strong! This is not typical.
    2. I had my head buried! Yes, I think I was even tucking my chin! That needs immediate correction.
    3. My shoulders and head were plowing through the water. Yes, I felt at one point, I am so low in the water and my shoulders are plankton feeding....

    Part of it is how tired I am, but also I feel so heavy in the water. And really tight all over. Bloated, too. Like an accordian past it's recommended PSI level.
    Today we did 25's. W did

    2 sets, 1 pull :45 and 1 swim :40
    12 x 25's
    3 5 7 9 10 11 12 fast
    I held 16's on the pull and 15-16 on the swims
    I did like the last 4; they were quite challenging.
    I have a long way to go on these. I felt like I was "barely hanging on" instead of embracing the last 4. As much as it was hurting me, I knew it was still my competitive advantage and hurting everyone else more.
    I think i'm doing too much filler bits. One of the sets was 6 x 100's and then 300 this or that, and really, I should have been doing starts or turns only. I was so confused on the interval and completely swimming into oblivion. I'll have to really watch out for anything that even whiffs of possible filler bit material. I should doubt even 50 sets unless they are on 2 min or more. Yes, that's it! I should doubt everything to give me the confidence to do nothing so I can swim faster. I feel too broken down now, and just limping my way along with no improvement.
  11. 06.26.13 - Wednesday workout

    by , June 27th, 2013 at 04:02 PM (Pete's swim blog)
    Lightning cut practice this morning so I'll take this chance to catch up on yesterday.


    600 Warm up

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Breast - 1:00, descend (down to :38)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Back - 1:00, descend (down to :40)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Free - 1:00, descend (down to :30)
    50 Easy

    2 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    --> Had to end early... no fly

    (4150 Total)
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/2013

    by , June 27th, 2013 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to the Shark Open we will only have 1 hour this morning.

    31 X 100

    1-5: warm up 2:00
    6-10: kick 2:15
    11-15: 50 stroke/50 free 2:15
    16-20: free 1:45
    20-25: free 1:40
    26-30: free 1:35
    31: swim down
    Swim Workouts
  13. 6|27|13 noon SCM lactate production in the sun

    Water - 87°F
    Air - 91°F

    500 warmup WFSP

    15 x 50 on 2:00
    • most were 35's, a couple were slightly slower, the 1st was 43, and the second was 32

    700 aerobic

    10 block starts
  14. Strait of Juan de Fuca: VTS, AIS, and not getting squashed

    by , June 27th, 2013 at 01:53 PM (Please tap on the glass)

    From the beginning I knew that if I was swimming across a shipping channel, at least one person, or one government agency, would care about it. Without the right permission, this and future attempts at this swim would be jeopardized, and that is the opposite of my goal. So I Googled “Coast Guard Seattle.”

    After several phone calls up and down the chain of command, many including the phrase, “yes, swimming,” I ended up with the number to Vessel Traffic Service (VTS) Sector Puget Sound. VTS is a part of the US Coast Guard that controls America’s ports, waterways, and shipping channels; they are the air traffic controllers of our inland waters. The Strait of Juan de Fuca west of Victoria is controlled by VTS here in Seattle and not VTS in Victoria. Lucky! This is where I first spoke with LCDR MK, who did not ask me “swimming?

    A week later, MK and I met at her office in the Seattle Port along with VTS Director MA. The two of them explained their procedures, how VTS works, and what they would expect from me as far as safety goes. Since this is a one-swimmer deal, there would be no permit. As we talked about the route I had in mind, and they really made me believe this was possible. We were talking logistics and a way forward rather than Danger! or Cold! or Boats! or Common Sense!

    VTS would require an AIS Class A device on board during the swim[i]. An AIS, simply put, sends and receives GPS signals by VHF so boats can see each other, and so VTS can see the boats. A Class A is required by 33CFR164.46 on all boats of a certain size, bigger than…yawn…oh, sorry. Oil tankers and ferries have ‘em, your uncle’s boat doesn’t. So finding a small, swim-escort size boat with a Class A was a challenge.

    Spoiler alert: I still haven’t found one. I got two prices for such boats. The first was a commercial tender, 65 feet long, and expensive. I’d basically be hiring these guys to not deliver supplies to ocean going ships for a day. Option Two was a recommendation of the VTS director (did I tell you they were awesome?), an ex-VTS staffer who had put a Class A on his private sailboat. After letting him name his own price, he was at 80% of the commercial boat’s Really Expensive price. Having someone so knowledgeable on my crew felt right, so I bit the bullet and went for it. Then, the day after I told him he was my guy, he got sent to Mississippi to run their VTS for the summer. Bummer.

    Fortunately, this left me with only one option. Buy a Class A device and hire anyone that looks like they won’t sink halfway through the swim. Since Class A’s are federally mandated devices meant for really big boats, they don’t run cheap. The best I could do was $2,500, from a nearby Miltech Marine. I asked if there was a Groupon, they said, “huh?” But even for that price plus hiring a boat for a day, I’d still come out a few hundred dollars ahead than if I’d gone with the first two options, plus I’d own a Class A at the end. Sold!

    After I got to the yeah-we-remember-who-you-are level with the AIS dealer figuring out if making this thing portable was possible, it finally arrived. Long, long story short, after I figured out how to connect it to a 12v plug fused at 4 amps, soldered a connection onto a 3' VHF whip antenna, sorted out a VSWR error, put the whole thing in a waterproof case, and got to the yeah-we-remember-who-you-are level at West Marine: it works!

    So now VTS can watch me swim. And so can you! One side benefit of the AIS is I’ll show up on all those vessel tracking websites. You can search for my MMSI (367575160) or look for “Swimmer In The Water” in the area of my swim once we get going. Check out,, or

    I’m meeting with MK and MA at VTS in two weeks to talk more about how to not get run over by an oil tanker, and they’re guiding me through my Coast Guard safety stuff as well. They’ve been way more supportive than I ever would have expected. After this is over, they'll be getting a very good Yelp review.

    [i] If you want to know why a cheaper Class B wouldn’t work, I can explain after class.

  15. Thursday 6/27/13

    Wednesday 6/27

    AM only LCM


    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 I.M./100 kick)
    200 I.M. kick/drill

    Practiced racing dives/starts for about 15 minutes and then did 15M burst sprints to the wall, first with fins, then with fins and paddles.

    Total: 2000
    Swim Workouts
  16. Wed & Thurs June 26, 27, 2013 - grumble grumble

    by , June 27th, 2013 at 11:23 AM (Trying to Train Smarter, Not Just Harder)
    Yesterday I was so pissed off at practice! I felt like there was no place for me to swim. Started out with the usual warm-up & then we moved into "stroke" lanes - well, guess what, my "stroke" is too slow, and my legs too old to actually do 3 x 400 of anything besides freestyle, so I went in the free lane - we had 13 people in the lane, and I foolishly went last - of course the FASTEST swimmer was past the 3/4 mark on the way BACK when I was allowed to push off (we were doing 6 x 200) & I felt panicked the whole time - PLUS I caught the girl in front of me, and the one in front of her before the 150, but then I would have had to give up ALL my rest (I came in around the 2:48, interval was to be 3:00, but like I said, now I was two places ahead, so NO rest). So. Got out & went into the Leisure Lap Swimmer Lane (LLL) THAT was exciting. There were four people in there once I got in, then another got in before I had done even a 200 - one fella going super slow w/fins on down the middle of the lane, a lady doing frog kick so wide her legs took up the ENTIRE lane -- yada yada yada - you get the picture. So I'm trying to finish the 6 x 200 @ 3:00, trying not to hit the little old ladies/men (who are all actually much younger than I am) when I get clobbered by the butterfliers on my right - the wrist is still swollen this morning. Geez. Went back into the ATAC lanes after the 200's and things did get a bit better, but it was a frustrating morning, over all.
    We did:
    500 back/free
    500 pull
    300 kick
    100 easy
    6 x 200 @ 3:00
    200 easy
    8 x 50 @ :50
    12 x 100 @ 1:30
    16 x 50 kick
    100 easy
    Total: 5700 LCM

    Today, since I was still grumpy from yesterday, I started OFF in the LLL - wasn't too bad, there were two of us the whole time, and the little old lady (a real one this time) was intimidated by me, and kept on her side of the lane, thank goodness. I actually swam farther on my own than I have been swimming with ATAC on Tues & Thurs - cuz I didn't have to waste my time listening to the coach grumble at the kids. Here's what I did: (after my trip to Kinetix for weights)
    600 back/free
    2 x 300 Pull
    3 x 200 K
    200 easy
    2 x 4 x 100 @ 1:30 P
    100 easy
    6 x 50; sprint 25 fly, cruz to wall
    300 breast/free
    Total: 3300 LCM

    Next Wed, I guess I'm gonna have to move into the breast lane & just do what I can (breast/free?). Still can't get over 13 people in my lane - and I PAY for this?!!
    **However - water temp is a lovely 79 all week so far!!
  17. How do you fix a bad

    by , June 27th, 2013 at 08:24 AM (Mixing it up this year)
    I was having a bad back day and my arms were really hurting from yesterday, so I like the crazy person I am, did a fly day!

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:50, 3:45, 3:37, 3:31 not as fast as normal but ok for how I was feeling
    500 free w/snorkle and 6 beat kick
    200 free kick w/zoomers

    Total 2700 meters
    Swim Workouts
  18. 6|26|13 recovery swim, quick kick set, block time

    SCM during lunch

    500 free WFSP warmup

    500 drill WF/WFS/WFSP

    10 x 25 FK on 1:00

    • varied between 28 - 25's depending on start accuracy and actual time

    10 x block start on 0:40

    • just start and entry, flutter kick back
    • on last one I tossed snorkel out mid deep end transition, then put it on after dive, was fun

    Anlkles have been cooperative lately allowing me to stretch them more than usual. 100% confident now that kick improvement from this simple procedure is not a myth.
  19. Wednesday, June 26, 2013 6:30-8:30pm

    by , June 27th, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)

    300 Free
    300 Kick w/ long fins
    300 Free Pull

    8 x 100 - 2 of each stroke @ 2:00/2:00/2:15/2:00
    Flys did 1:20s, Backs 1:35s, Breasts 1:45s, Frees 1:20s

    All w/ paddles and long fins (except the fly which I did fins only):
    2 Rounds of:
    100 Free Build @ 1:30
    2 x 50 Fly Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Back Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Breast Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Free Fast @ 1:30

    200 EZ

    16 x 50 Flutter Kick w/ board @ 1:15

    6 x 100 Free @ 1:20
    came in @ 1:18 on the first one dead tired and threw in the towel...did one more as an easy cool down.

    4500 LC Meters


    In other news:

    I'm most likely going to "retire" from competitive training and a majority of my meets as well after my swim in Sandpoint, Idaho on August 3rd. This is for quite a few things: money savings, family time, less overall stress. I'm not going to just go cold turkey away from the pool, but I'll be more of the occasional lap swimmer type who hops in once or twice a week for a bit to "do 100 lengths."
    The USA-S "season" is coming to a close here soon anyway, and August is kind of a throwaway month with the team anyway, so I'm going to save that money and boot myself from the team at the end of July. I'll still be swimming our home meet here in mid-July, and the one day of the Champs meet in the Tri-Cities. The Sandpoint Longbridge Swim will be my final hurrah of sorts for my current competitive career.
    I've had a lot of fun with swimming, and it will always be a love of my life, but I must tend to other things as well. One day I'll be able to 100% dedicate myself to this sport again, but for the next few years at least, I'll be a "hit and miss" type of guy at the local meets, and maybe not swimming my traditional animal style event lineups either...though the 200 Fly is always a good one. I'm never going to be a true sprinter, but maybe I can find a middle ground somewhere.

    As for now, I've got one more month to give it my best, and see what happens in my last couple competitions. Dueling this with work in the summer is just hectic as hell though, but I'm making it work. It will be sad for sure when the day comes, and I'm actually a little teary now writing this, but it will be for the best.
    Don't worry folks, I'm not abandoning ship yet...
  20. Wednesday 6/26/13

    Wednesday 6/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    300 swim w/ fins + snorkel
    4x50 @ :10 rest kick/drill
    8x25 @ :30 FR w/ over kick breathe every 4

    6x100 @ 2:15 "Rouse 100s"
    100 EZ

    2x200 @ 3:00 50 FL/50 FR
    8x50 @ :45 BK
    8x50 @ :50 BR
    4x100 @ 1:20 FR last 25 FAST
    2x200 @ 3:00 50 FL/50 FR

    6x50 @ :45 A.R.

    Total: 5100


    Strength W.O.D.:
    4x5 push-press
    5 @ 65
    5 @ 95
    5 @ 115
    5 @ 135

    :15 L-sit
    :30 windmills
    :30 reverse sit-up
    :30 wide plank
    :30 bicycles

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M.

    6x75 @ 1:15 k/dr/bld
    8x25 @ :40 V.S.

    4x25 @ :20 FR kick w/ board
    50 EZ
    6x25 @ :20 FR kick w/ board
    50 EZ
    8x25 @ :20 FR kick w/ board
    50 EZ
    10x25 @ :20 FR kick w/ board
    200 EZ

    4x (RD4 w/ fins)
    4x power tower pull (6 strokes ONLY for FR/BK, 3 strokes for BR/FL)
    50 dive FAST
    RD1 BR: 29.7
    RD2 FR: 23.8
    RD3 BR: 29.1
    RD4 FR: 20.4

    1:00 V.K.
    25 kick under H2O FAST
    25 EZ
    50 dive 0 breaths (did FL/FL/FR by round)

    Total: 3200
    Swim Workouts