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  1. 7|21|13 SCM

    Lifted weights for an hour then walked to the pool

    500 free WFSP

    200 various
    1 start from block and glide

    20 x 25 free on 1:00, strong push, breakout and 1st 6 strokes, then very easy to wall
    • 19 - 21's

    Left shoulder aching from, I think, Thursday

    Noticed sometimes while kicking real hard my feet collide. Loud enough to hear it while swimming.
  2. Strait of Juan de Fuca: The 24 page pre-plan

    by , July 21st, 2013 at 01:04 PM (Please tap on the glass)

    ->> skip straight to the document <<-

    This is it, my final post before the swim. Meghan and Caitlin are in town, the weather remains sunny and calm, and all indications point to a go on 28 July 2013. But we wouldn’t be able to start without the pre-plan being approved.

    Last summer, I began typing up a “so you’re going to crew for me” type document to make early morning pre-swim discussions with an unfamiliar captain and crew a little easier. It is two pages and goes over what I want and expect from them on the average swim, and what they should want and expect from me. This document, along with the one-page supplement, makes up the last three pages of this swim’s pre-plan.

    Early on in the planning, it became clear that the swim manager would need to have a lot written down to get across the borders and shipping lanes, so I began to draft a swim-specific pre-plan. As July approached, VTS recommended I submit a pre-plan for them to distribute to various agencies, and I was like, “easy, here it is!” They made one set of comments (thorough comments) and included emergency numbers, proper VTS procedure, and asked me to clarify some why’s and how’s. When they passed it on to the Port Angeles USCG station, USCBP, CBSA, and the Canadian Coast Guard, they got unanimous approval on the first try – something I’m told is a feat in itself.

    The document is attached for your use, review, and enjoyment. It’s sections are broken up as follows:
    1. definitions; vessel details
    2. entry into Canada
    3. entry into US
    4. communications
    5. emergency numbers
    6. VTS
    7. CANPASS worksheet
    8. safety goal
    9. safety authority
    10. crew responsibilities
    11. go/no-go decision
    12. safety plan
    13. escort craft description
    14. swim rules (taken from Santa Barbara Channel Swimming Association rules)
    15. current overview
    16. daily route plans with current info
    17. general crew info
    18. specific crew info.

    The document can be found at my old MIMS2012 website:

    Thanks for sharing in the adventure!
  3. 2013 South Central Zone Long Course Meet Part 1

    by , July 20th, 2013 at 07:39 PM (After a long rest)
    I have friends who live in Tulsa which is close to Jenks where the Zone meet is this year. So I took Thursday afternoon off work and drove up to Tulsa. We had a very nice dinner and easy Friday morning with friends before the zone meet. The pool at Jenks is awesome and an unbelievable facility for a high school.despite having ok swims and feeling ok, I just don't have any speed at the moment and I was disappointed with how I performed.

    I still have the 50 and 200 to go tomorrow and will hopefully swim better in these.

    400m free 4.36.1 - I had a great race with George Villareal and swam neck and neck the whole way but was touched out on the final stroke and placed 2nd.

    800m free 9.42.xx - Again a neck and neck race until the final 75 when George Villareal picked it up and I just did not have anything to go with him and again placed 2nd.

    100m free 58.2 - a horrible race the whole way despite winning my age group. I just did not get going and felt awful off the turn I felt like I went backwards.

    At this point I just wish I felt quicker.
  4. 7|19|13 LCM, DPS importance?

    5 x 100 on 5:00 as 50 fast / 50 easy

    spl - time for fasts
    32 - 49
    32 - 43
    35 - 39
    44 - 34 (93%)
    44 - 33 (95%)

    1 x 100 as 50 fast / 50 easy with short fins
    26-flat for the fast (98%)


    Still sore from Wednesday's drylands, must have really worked hard.

    My arm-span is 4" greater than my height, yet when I swim fast it feels more natural to drop DPS at the waist-side and spin the arms more. My question is this OK?
  5. Friday, July 19, 2013

    by , July 19th, 2013 at 10:46 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Partly sunny, humidity at 71%

    Warm Up
    800 FR 4(50RA/LA, 100CU, 50SPL-26)

    *Set 1*
    20x50 on 1:00 FR K-fins w/snorkel, *39-36
    ---200 BR as 2(50K/bk, 50Swim)

    *Set 2*
    2(3x50 FR on 1:30, 1:00 rest) desc 1-3 *33-32-31/33-31-30
    ---300 BK Swim

    *Set 3*
    10x100 FR on 1:40, 100 as (50RA/LA, 25CU/25Swim) w/fins-paddles *1:06-1:02
    ---200 Fly as 2(25K/bk, 50 RA/LA, 25 Swim)

    *Set 4*
    400IM-200IM-100IM on 1:00 Rest, 400/200 build by 50, 100 build by 25
    ---300 EZ FR w/agility paddles-buoy,tube

    *Set 5*
    3x200 FR on 1:00 rest, 200 as 4(25Fast/25EZ) w/agility paddles-snorkel
    3x100 FR on 1:00 rest, 100 as 2(25CU/25Fast) w/snorkel
    ---200 as 4(25BK/25FR)

    *Set 6*
    2(3x200 FR) 200 as 50 Timed of Blocks, 150 FR EZ-DR
    *28.34, 29.53, 28.05
    *28.13, 28.42, 28.08

    Warm Down
    300 FR
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Thursday was a rest day from both swimming and dryland sessions. I should mention that the FR kicking with fins-snorkel is always a combination of RS or LS with one shoulder/arm extended forward, opposite shoulder up (shark fin), and trailing arm hugging hips. In the 400 IM the Fly was a combination of DR/Swim.

    The fast FR 50s in Set 6 were consistent except for #2 when I tried too hard in the second 25, then I settled down mentally and kept the remaining 50s controlled and steady all the way to the finish. The 150 swims in between helped me to rediscover the feel for the water after each fast swim.
    Swim Workouts
  6. 82 and 83

    by , July 19th, 2013 at 05:20 PM (One Stroke at a Time)
    Thursday July 18
    Long course
    100 kick
    5 x 100 1:40 descend
    5 x 100 pull 1:40
    3 x 100 stroke/free 1:50
    2 x 100 kick
    100 easy

    2400 meters

    I hadn't swum long course in awhile and I definitely felt the difference between short course and long course today. The pool wasn't too crowded so I mostly floated at the back of the lane. How I feel varies a lot from day to day so I think that it probably confuses my lane mates. Today, at the start of the 100s (there were actually 5 sets of 5 but I did 15), someone asked me if I wanted to lead. As I was floating on my back at the flags at the time, I just shook my head "no" saying I was quite content where I was.

    One thing that happened during the 10 days that I was out was that the yards top ten came out. I don't care to race yards too much so I generally swim at one meet (my team's hosted meet) and swim two events. Before I got sick, I had a goal to get to a 100 top tens so was happy to see that both events squeaked in (8th in the 200 fly and 10th in the 400 IM). Those are #s 82 and 83 if I count relays (72 individuals and 11 relays).
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/22/2013

    by , July 19th, 2013 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:50
    3 X 150 2:45
    4 X 100 1:45
    3 X 250 4:15


    2 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim -

    1 X 100 IM 1:45
    1 X 100 stroke 2:00
    4 X 50 stroke 1:00 #4 on 2:00
    descend 50's 1-4
    Three rounds. Round 1 fl, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. FAST FRIDAY JULY 19th 2013 LCM

    by , July 19th, 2013 at 12:11 PM (Ande's Swimming Blog)
    Fri July 19th 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:06
    swam with Chris & Bess, Beside Jim, Gull, Ned, Marcio

    Lifted yesterday

    Warm up
    went around 5 or 600

    Main Set
    assigned 10 x ?? on 6:00 (choose your distance, 100, 200 or 400)
    if you have time swim down before your next one
    DID: I did fast 50 FR from a dive
    went 28, 27's, & 26's
    swam down 50 to 150 after each

    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Swim Workouts
  9. 07.19.13 - Friday workout - Spiders!

    by , July 19th, 2013 at 11:54 AM (Pete's swim blog)
    Swam w/ Dave. Ok... it was only one spider. But after a tough set of 75s and a hurried 5 seconds to get pull equipment on, the little guy hanging out on my paddle might as well have been a tarantula. After a quick panic, I splashed it off and finished my 200 pull making sure my flip turns were quick and snappy lest the spider attach itself to my foot. After the pull, the spider was nowhere to be seen. Good... let it infest someone else's equipment. After a few 25s, it came swimming back at me underwater! yikes! Somehow I managed to scoop it out of my lane with a paddle and flatten it with a pull buoy. I need a sign for my lane:


    600 Warm up

    3 Rounds of:
    * 6 x 75 - 1:00
    * 200 Pull - 2:30 (2:20, 2:18, 2:15)
    * 6 x 25 - :30 (2 easy/2 hard, fly/bk/br)
    * 1:30 Rest
    50 Easy

    1000 Pull - 15:00, Open turns @ 100s. Substitute 25 pull with 25 kick if ahead of the 1:30 pace
    50 Easy

    6 x 50 Kick w/ fins - 1:00 down underwater sdk, back easy

    100 Cool down

    (4500 Total)

    Updated July 19th, 2013 at 12:00 PM by pmccoy

    Swim Workouts
  10. Tues, Wed, and Thursday (July 18, 2013) 6:30-8:30pm

    by , July 19th, 2013 at 02:13 AM (Fast Food Makes for Fast Swimming!)
    Tuesday was the awards ceremony from the Starlight Invititational Meet. I ended up being the last one called up, and John said some nice things about me and what I've done for the team over the past year with the kids. He told them all that I'll be leaving from the team at the end of July, but will still have one more race day with them next Friday at the Champs Meet in Pasco, WA. The "final hurrah" of sorts. Everyone gave me a nice applause, and it made me feel good inside.

    No swimming after the awards for me...I took a day off


    Wednesday I went to the pool, did the practice, but was so beat up and tired from work and swimming to remember what I'd done, plus I didn't write it down last night, but was around 5000 LCM. It was more laid back, kind of going into taper type of swimming.



    800 Free

    w/ fins (I used my short fins):
    8 x 150 Kick @ 2:30 (50 Fast/50 EZ/50 Fast)
    I did 50 Fast SDK on back/50 EZ SDK on back/50 Free Swim EZ, and was still barely making the interval

    16 x 50 Free Pull @ 1:15
    Odds EZ, Evens FAST

    200 EZ

    8 x 100 Broken @ 50 for :15 rest - whole thing @ 2:45 - Go FAST
    I did the first one Fly, and went fast, not sure of my time, but it felt good. After that I hopped to the back of the lane, and did moderately fast freestyle, but that depended on if I caught up to a backstroker, etc. Not really a whole lot of effort exerted here after #1

    200 EZ

    8 x 50 @ 2:00 Odds V-sit scull, Evens Front Scull

    500 Free Swim EZ cooldown
    on a couple of the lengths I showed the kids in my lane how I can complete a 50 meter length on 8 "dolphin dives". They didn't think it was possible, but I showed them.

    4900 LC Meters

    No practice on Friday, or Saturday this weekend. I'm just going to relax for the weekend, well, besides work duties. Only a few more days of practice next week, then I'll probably shave down for my final races: 200 Fly, 400 Free, and a stupid 50 Free, which may be Fly possibly.
  11. Team LCM, Thursday, July 18

    by , July 19th, 2013 at 12:17 AM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    6 x 100 swim + 50 kick
    -- mixed up the swims
    400 pull, descend each 50
    -- NO! ->->
    4 x (25 UW + 25 EZ w/fins)
    100 scull w/agility paddles
    12 bobs

    Main Sets:

    2 x (3 x 100 w/fins) @ 2:00
    1 = 50 free + 50 dolphin kick on right side
    2 = 50 back + 50 dolphin kick on left side
    3 = 50 breast + 50 dolphin kick on back -- this was by far the fastest of the three, so I guess I suck at kicking on my side
    50 EZ

    2 x 50 fly drills @ 1:15
    200 IM strong
    -- I did this cruiser-ish. Too hard and my fly felt like sh*t, so I ceased 200 IMs. I refuse to swim bad fly and I felt like I would get more out of endurance kickingw/fins, so switch to that.
    2 x 50 back drills @ 1:15 (we did catch up backstroke pointing at the ceiling -- not easy)
    200 IM strong
    -- kicked, 2:36
    2 x 50 breast drills @ 1:15
    200 IM strong
    -- kicked, 2:35
    2 x 50 free drill (10 right hand sculls, 5 fast strokes, 10 left hand sculls, repeat -- I did not fast strokes, taking recovery)
    200 IM strong
    -- kicked, 2:30
    50 EZ

    6 x 50 cat & mouse
    1 = mouse
    2 = cat
    2 = EZ
    -- yikes, I wasn't really up to arbitrary explosive sprinting after all that kicking
    50 EZ

    1 x 50 AFAP off blocks
    -- say what? I had been battling calf cramps the whole kick set
    -- I did breast with fins, diving off side, to race Chris doing breast with no fins, 30-31
    50 EZ

    Total: 3600

    hottub -- many minutes!


    Made it to Mason for a LCM practice. I hope I am not completely dead tomorrow afterward. I'll prolly be running on adrenaline anyway as all our stuff gets moved. LCM 200s are hard. I was surprised I could even descend the kicks with the cramp issues. I've not been taking my magnesium very diligently.
    Swim Workouts
  12. Strait of Juan de Fuca: Customs

    by , July 18th, 2013 at 11:05 PM (Please tap on the glass)

    As the more astute among have realized by now, there are international borders to be crossed in this swim. In fact, the question I get more often than “Where is that?” (get a map!) or “With a wet suit, right?” (glare…no) is “Do you have to carry your passport?” Yes. Yes I do.

    This is a long post, and you can blame Congress for that. Things got way tricky in 2002 as the Department of Homeland Security came onto the scene. Also, having the Canadian Navy sail into my path, megaphone in hand, shouting, “soorry to bother you, but if you could please stop swimming, we’d like to arrest you, if that’s alright,” would get in the way of Goal Number Two. Rule following is key.

    At the beginning of April, I took a scouting trip to Port Angeles to look for boats, look for access to the finish locations, and chat up the folks at the Customs and Border Patrol (CBP). Fortunately, Port Angeles is a port of entry into the US, so they’ve got a customs house that handles the occasional ferry passengers and cargo ships entering via the local port. Even more fortunately, the port is relatively small, so getting in touch with the Port Director is pretty easy (far easier than it was when I tried calling the Miami port, for example). So, we chatted.

    After I got Port Director Dan to believe that I was actually planning something legitimate, we began talking details. Apparently, every commercial vessel (defined as anyone for hire, including my escort boat) is subject to some amazingly complex requirements for entry into the US. This includes things such as the 24-hour Electronic Manifest Rule using the Automated Commercial Environment, and International Carrier Bonds (ICB) for Non-Vessel Operating Common Carriers. After much research (look up 67 FR 66318 and 19 CFR 4.7 (b)(3)(i) if you want extra credit), I finally understood the ICB was a major reason I was having difficulty finding a cheap boat option. The ICB is a $50,000 bond to be used in the event any you get any fines from the CBP, which by this stage I was certain we inadvertently would.

    Obtaining the bond was priced by one captain as about $1,000, and that was if I went through the commercial launch previously described (total now at $5,000 for that boat), and it was way, way over budget to ask a one man show, such as Captain Charles, to get. I reached out to the swimming community for help on this issue and got nothing. I even called the Port of Miami (the port that covers where those Cuba swimmers would land) to see what they were requiring, and got nothing. At a dead end, I talked some more with Port Director Dan and he agreed to use his power to waive the requirement “just this once.” I suspect he’d waive it again though, if you ask nicely. And if I don’t mess things up for you.

    To wrap things up, Dan told me that while technically I was supposed to call into the Port before setting foot on land, he’d send someone out to the beach to meet me. I offered at first to drive over to the Port to check in, but seeing as I could easily do my secret dealings between the beach and Port (they’re called Budgie Smugglers for a reason), he insisted to meet me at the beach. Which is AMAZING! Goal Number One: start the swim. Goal Number Two: picture of me handing my passport to a CBP agent on the beach. Can’t wait!

    But we haven’t even gotten o the start of the swim yet. Getting into Canada is easier, luckily. First, the US and Canada have a pretty decent relationship citation needed. Second, Canada has actually managed to use technology to simplify the border clearance prOcess rather than using technology to make a simple thing cumbersome and convoluted. A while back, Canada started a pre-clearance program, CANPASS, which eventually would merge with NEXUS (the joint Canada/US program). Most travelers use the NEXUS program, but some, especially private boat and aircraft passengers, can still use CANPASS, which only involves the Canadian Border Service Agency (CBSA). With CANPASS, you call ahead en route to check in and the CBSA can decide to meet you for inspection at the port of entry or not, and you’re set to go. Real simple.

    Again, I’m looking to avoid calling into Victoria. That’s an exercise that would add about 3 hours to an already very early morning. Luck would have it, a friendly CANPASS agent told me on the phone it should be fine to just head straight to the beach as long as we all had CANPASS since no one would really be touching shore (except me, for all of 8 seconds). So I got my crew all signed up and we’re ready to go.

    (Quick shout out to Donna at the CANPASS application office in Surrey, BC. Donna actually called me several times to make sure I was sending in some paperwork I forgot, and to personally give me status updates on the applications. Customer service from a government agency? Only in Canada.)

    This was not what I expected to be doing when I envisioned this swim. I was thinking tides, currents, and boat traffic. Not reading the CFR. It appears far less complicated now, sitting here in mid-July, than it appeared in April. I admit I made it harder than it had to be since I’ve been striving for transparency and legality, but I really don’t want to spoil it for everyone else.

    If you’re serious about making a trip across, let me know and I’ll get you to the right people. Names and phone numbers and everything.
  13. 07.18.13 - Thursday workout

    by , July 18th, 2013 at 08:12 PM (Pete's swim blog)
    Swam w/ Dave, Carlile, Roger and Sam. I've been a little under the weather the last few days so a big fly day wasn't appealing. It's what I got though. Now, I've got the sniffles AND my shoulders hurt. Dave cruised through this while Roger and I were happy to get 5 seconds rest on the walls. But Dave isn't much of a kicker so I had my set at the end.


    600 Warm up

    4 x 100 - 1:25 (1st 25 fly)
    4 x 100 - 1:30 (1st 50 fly)
    4 x 100 - 1:35 (1st 75 fly)
    4 x 100 fly - 1:40
    50 Easy

    4 x 75 Pull - 1:00 (used paddles + buoy)
    4 x 75 Pull - 1:05 (1st 25 fly - dropped paddles)
    4 x 75 Pull - 1:10 (1st 50 fly)
    4 x 75 fly - 1:15 (dropped buoy)
    50 Easy

    4 x 75 Kick - 1:15 (all br)
    4 x 75 Kick - 1:15 (1st 25 fly kick)
    4 x 75 Kick - 1:20 (1st 50 fly kick)
    4 x 75 fly kick - 1:25
    I'm not a great dolphin kicker so I was really happy to make these intervals. It was close though.

    100 Cool down

    (4800 Total)
    Swim Workouts
  14. 07.17.13 - Wednesday workout

    by , July 18th, 2013 at 08:02 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and Carlile. Carlile figured out the correct way to decode the set as it was on the sheet after we were half-way through it. So, it is half one way, half the other:


    600 Warm up

    100 Kick - 2:00, 100 IM - 1:40, 100 Free - 1:20
    25 Fly - :30, 50 Pull - 1:00, 25 Fly - :30
    100 Kick - 1:55, 100 IM - 1:35, 100 Free - 1:15
    25 Bk- :30, 50 Pull - 1:00, 25 Bk - :30
    100 Kick - 1:50, 100 IM - 1:30, 100 Free - 1:10
    25 Br - :30, 50 Pull - 1:00, 25 Br - :30
    100 Kick - 1:45, 100 IM - 1:25, 100 Free - 1:05 (ouch!)
    25 Free - :30, 50 Pull - 1:00, 25 Free - :30
    200 Relaxed pull
    Made the last free on 1:08. Just wasn't feeling it after the IM. It was a little easier this way:

    2 Rounds of:
    * 100 - Round 1: IM @ 1:40, Round 2: Free @ 1:20
    * 25 Fly - :40, 50 Pull - :40, 25 Fly - :40
    * 100 - Round 1: IM @ 1:35, Round 2: Free @ 1:15
    * 25 Bk - :40, 50 Pull - :40, 25 Bk - :40
    * 100 - Round 1: IM @ 1:30, Round 2: Free @ 1:10
    * 25 Br - :40, 50 Pull - :40, 25 Br - :40
    * 100 - Round 1: IM @ 1:25, Round 2: Free @ 1:05
    * 25 Free - :40, 50 Pull - :40, 25 Free - :40
    * 200 Relaxed Pull
    Made 1:04 on the last free this time but it helps to have the free/pull/free recovery first.

    100 Cool down

    (4500 Total)
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/19/2013

    by , July 18th, 2013 at 03:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    3 X 100 1:50
    1 X 200 kick 4:45
    2 X 200 3:30
    2 X 100 kick 2:30
    1 X 300 5:00
    2 X 100 kick 2:30

    8 X 100 2:15
    50 stroke/50 swim

    15 X 100 pull freestyle
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. 7|18|13 SCM, forgot my swimwear (had to wear gym shorts lol)

    already warmed up with the 90F water, but I did 1000 easy also

    about 16 x 25 flutter kick on 1:00
    • kick hard for 8 seconds, then easy to wall.

    That's it. Shoulders sore from yesterday recovery swim today. The shorts I had created much drag. Push-offs had to be gentile, else I would be sanshorts - not good.
  17. Thu July 18th 2013 LCM

    by , July 18th, 2013 at 03:26 PM (Ande's Swimming Blog)
    Thu July 18th 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Gull, Tyler, Eric, & Taylor

    Warm up
    went 200

    Main Set
    assigned 30 x 100
    1 - 4 fr desc on 2:00, 5 no free on 2:00, 6 easy on 3:00
    did: 50's & 25's instead of 100's

    Next Meets:

    Entered Nationals, have not gotten air tix or hotel yet
    Nat's might conflect with my dau's dorm move in Lubbock

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013

    Updated July 18th, 2013 at 03:35 PM by ande

  18. Wednesday 7/17/13

    Wednesday 7/17

    AM only LCM

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

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300

    Taking it easy this week while the team is in Missouri at Sectionals.
    Swim Workouts
  19. Calm, clear, warm lake water...

    by , July 18th, 2013 at 12:23 PM (Alex's swim journal)
    Back at Lake Andrea early this morning; even as early as it was the air was pretty warm and moist. But the still, humid air has some advantages. It also meant the waters were incredibly calm and clear. Hardly as much as a ripple at points. Which is a lot of fun to swim in... like taking the snowshoes through fresh powder in the winter... breaking a new path.

    Water on the surface was probably in the mid 80s after the heat wave we've had, but I could feel the cooler water beneath as my hand and arm went through the stroke. After the tough day yesterday I was a little stiff and cooler water would have been more welcome, but it was a really enjoyable swim nonetheless.

    EZ 2000 (1500 fr and 250 ea of bk and br).

    Here's the scene:
    Click image for larger version. 

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  20. I thought this was going to be easy.... not!

    by , July 18th, 2013 at 08:33 AM (Mixing it up this year)
    I put together what I thought was going to be an easy workout but when done correctly it hurt as much as any other workout just different.

    Tomorrow I will do a double but in the Y 25 yard pool since the LC state meet will begin this afternoon.

    500 free
    500 free kick w/zoomers

    10x100 w/snorkle evens free EZ odds #1,3,5 scull drill (alt front middle and back position), #7 free underwater recovery #9 catchup drill at the hips
    my arms were exhausted after this

    200 breat kick
    100 free kick
    200 free swim EZ

    Total 2500 meters
    Swim Workouts