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  1. 03.21.13 - Thursday workout

    by , March 21st, 2013 at 10:11 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Temp still 86. There's a good story going around about a replaced coupling or something like that which is throwing off the temperature. They claim they are slowly lowering it but it seems to be consistently 86 for the last week. I'm getting a little more acclimated but 2500-3000 yard sets in this temp are leaving me wiped out for the rest of the day.

    SCY

    600 Warm up
    200 Free/3 x 100 IM

    3 Rounds of:
    * 4 x 50 Fly/Free - :45
    * 4 x 50 IM Order - :50
    * 2 x [50 fly/150 free/50 fly]: Round 1 @ 4:00, Round 2 @ 3:50, Round 3 @ 3:40
    50 Easy

    8 x 100 Up/Down kick - 1:40 (:05) base stroke fly, start w/ 50 kick/50 fly
    25 Easy

    600 Relay (5:57) Each of us did 4 x 50 free from a dive
    25 Easy

    4 x 25 Kick - :40
    4 x 25 Kick w/ fins - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  2. Late this morning so only a short one

    by , March 21st, 2013 at 08:46 AM (Mixing it up this year)
    Evil stroking it today since I am swimming 100 Breast this weekend if we don't get rained out. Where is the global warming, it sure is not here! Was late because I had to stop for gas. Daily chores.

    Nice and loose today.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    500 breast kick
    500 free w/snorkle & strapless paddles maintain 6 beat kick
    4x25@1:00 breast

    Total 2600 Yards

    When I was done I watched the guard fly out of her seat and run to the bathroom. I guess she is catching what I caught. Thank goodness there was someone close who could take her place. But Walt and I were both available too.
    Categories
    Swim Workouts
  3. 3|20|13

    SCM

    I'm 47 yesterday, and I so feel it

    1150 free warmup WFS

    13 x 25 @ 0:45 free WF hypoxic
    16's

    Drylands both Tuesday and Wednesday (avoided thighs)

    Upper part of my left quadricep still painful from last week's 3/13 run. Leg extending does not irritate it but any movement that involves both hip and quad flexion (like push offs) it is weak, so I believe it may be a grade 1 - 2 strain on the rectus femoris. I assume a full tear would require crutches so it's probably just a strain.

    Updated March 21st, 2013 at 11:20 AM by __steve__

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    Uncategorized
  4. Wed, March 20, 2013 7:00-9:00pm Last Blog for dayzzzzzzz....

    by , March 21st, 2013 at 03:07 AM (Fast Food Makes for Fast Swimming!)
    February Fitness Challenge Results just came out as I was typing the blog, so here they are:
    http://www.barracudas.org/pool/febfi...ultBooklet.pdf

    292 total people participated in the FFC this year. I was 1st in my age group for the 35-39 Males, with 125,750 yards swum. That yardage ranked me 18th among all men, and 30th among all men/women combined. All of the men who swam more than me were older as well. Likely they are all retired from real work, and have the ability to swim day and night as they please. I only swim 25 of the 28 days, and I had to go out of my way to get some of those days in. I don't know how people can manage to swim day after day after day without a rest day. Your body needs some time to rebuild itself.

    =============================================

    I took yesterday off from the pool to work on my truck. It was a simple job of changing the starter, but the complicated part was doing it outside on the gravel driveway, in the evening with no light but worklights, in the rain, with a tarp hung over the front of the truck off the garage to shield water away. The whole job was quick...maybe 15-20 minutes total time of actual mechanical stuff...maybe. It was the setup and teardown that took the time.

    ----------------------------------

    I was sluggish today in the pool:
    John split the group into the super taper group for Sectionals, and the 5 of us (ME here) not going to Sectionals.

    Warmup:

    800 Free
    800 SDK w/ long fins - cruised about 1:15-1:20 pace/100
    I finally purchased my own long fins!! Yippiee, and they're comfy too!
    800 Free Pull
    (2400/2400)

    Main Set:

    4 x 200 IM Fast @ 5:00 went 2:31/2:32/2:34/2:34
    1:00 extra rest
    4 x 200 Stroke (did back) @ 5:00 - went 2:35-2:38s
    1:00 extra rest
    4 x 200 Free @ 5:00 - went 2:20-2:22, last one tried and did a measley 2:15

    100 EZ swim
    (2500/4900)

    4 x 100 Free @ 1:15 went 1:06/1:07/1:07/1:04 - just plain tired
    1:00 rest
    4 x 50 Free @ 1:15 went :27/:28/:28/:27 - legs sore, but managed
    1:00 rest
    4 x 25 Free @ 1:15 went fast
    (700/5600)

    200 EZ and out

    ---------------------------
    5800 Yards


    ===========================================

    This is my final official swim practice until after Easter weekend folks. I'm taking tomorrow off from the pool to get last things packed up for our family trip to El Salvador. It's where my wife is from, and we're going to visit the place she grew up, live life like she did, and worship the U.S. soil when we return.

    It's not going to be luxary by any means folks. We'll be at my mother in law's house for most of the time there. The house is a small (VERY SMALL) two room house of sorts. Bathroom is outside in what we'll call and outhouse. Bathing...I'll figure that out later. Water will be all bottled store bought. I may actually drink a few cervezas for the first time in over 11 years as well. At least it won't make me sick like the local water would. Oh, and kiss the English language goodbye for a week as well! I'll be without internet too, but I'll be fine. It's gonna be hot. Low 90s for the high, but the low at night is low 70s. Not a lot of break period from the heat. Sleeping conditions...we're gonna be a big happy family.

    My MIL lives in my house with me year round, but takes a month or two each year to return to her home in El Salvador. My wife just hasn't been back there since she left the country in 1999, and is now making the trip again. Her first time on a plane...should be interesting. :littleJamesdevilsmile: The three little ones will be coming along too. It'll be fun.

    We're also visiting her two brothers and their families as well. The ocean isn't too far away, and we're planning a couple of days hopefully there. There is a new aquatic center of some sort down the road from where we're staying...maybe I'll check it out, but I honestly had no real intentions of lap swimming on this vacation. I'll still have my suits and goggles with me though. Never leave home without them.

    Most of all, we're going to try to be safe, and hopefully not run into "situations" down there. My other brother in law is also going down with us. He lives here in town, and knows the area well. I'm confident things will be fine, but you never know what to expect.

    Nice knowing you all...pictures hopefully coming later...
  5. 2000...

    by , March 21st, 2013 at 01:46 AM (Alex's swim journal)
    Today I only had about 35 minutes to swim (things have been very rushed as I prepare for a conference in Omaha... about a 7-hour drive and I'm leaving tomorrow morning).

    I did 2000 continuous in 32 minutes. The first couple of hundred were fairly EZ warm-up, then as I started to loosen up and feel better I brought the pace down closer to my 1650 goal pace. I never really felt uncomfortable, like I was pushing it. I looked at the clock when I hit the wall at 1650: around 26 minutes; only 40 secs slower than my seed time and about a minute slower than my goal. That's pretty good for an EZ recovery day swim.

    The remaining 350 I backed off the pace and just cruised to cool down.

    I got out with a few minutes to spare and a nice warm feeling all over. Recharged!

    Hopefully I can get in a pool tomorrow evening at some point in Omaha; I'm always stiff after long drives.
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  6. Week 24 - Wednesday back home

    by , March 20th, 2013 at 10:48 PM (After a long rest)
    I arrived home an hour later than anticipated due to a delay leaving London. I hung out with the family for about 30 minutes and then my daughter and I headed to the pool for a short stretch swim. It was fun swimming with my daughter buthonestly i could have done with a little more yardage. Still, with all the traveling it was great spending time with my daughter. After practice we had a family dinner whichwas great. All this traveling the past month has been hard on all of us. I am heading back out tomorrow for my last planned travel until after nationals which I am not looking forward to.

    Swim
    400 free with snorkel
    8x50 catchup
    3x400 pull
    4x100 kick
    4x50 with flippers back
    200 easy

    Total 2800

    I felt pretty bad but I guess that's the time difference and the travel catching up on me.mthe time with my daughter was great and I am looking forward to doing more swimming with her in the future.
    Categories
    Swim Workouts
  7. Wed., Mar 20 - A Distance Day

    I have slipped back into a distance mode - partly because of water temp and partly on purpose. We have Spring Break next week and I'll be on vacation. So, i decided to swim yards and go back to speed after vacation - and hopefully when the water is cooler.

    I did a different type ofset today. I was looking at some of the men in my age group on Go The Distance. One, Steven Clancy, is a coach and on the Memorial Swimming web site it talked about his famous "w" workout. So, I did a "W" workout.

    5x100 Free on 1:35
    "W" Set - at 1:30 interval per 100, extra 30 seconds rest after the 2 50's
    400 400
    300 300 300
    200 200 200 200
    100 100 100 100
    50 50
    Wanted to try and hold a pace - swam the 1st 400 in 5:35, the last in 5:45

    200 Kick
    Mini Hill - 100/200/300/200/100 Back w/paddles
    200 Kick
    4x200 w/paddles - on 4:00
    Free - 2:45
    Back - 2:50
    Free - 2:35
    Back - 2:45
    2x100 Free

    5800 yards
    103 minutes
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  8. Workout 03/20/13:evening

    by , March 20th, 2013 at 09:48 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill
    2 x Noah's Ark with agility paddles
    - Free, then Back

    8 x 100 on 1:40
    - Rotate IM for 75
    (Fly-Fly-Bk, Fly-Bk-Bk, Bk-Bk-Br, Bk-Br-Br, Br-Br-Fr, Br-Fr-Fr, Fr-Fr-Fly, Fr-Fly-Fly)
    - Last 25 = Rotissory Kick drill
    1 x 50 EZ

    10 x 50 FR with snorkel
    - 1-5 on :40 with agility paddles
    - 6-10 on :45
    1 x 50 EZ

    8 x 25 on :40
    - Fast stroke IMO down
    - Underwater SDK on the way back

    200 Loosen and out
    (Solo/Rec/3400 yds/70 min)
    ----------------------------

    Had a busy afternoon but excited to get into the pool again tonight. Was able to split the whole time which is a bonus. Also, seeing the sun when I started at 6:20 and then still seeing an amber sliver on the horizon on the walk home closer to 8:00 gets a
    Categories
    Swim Workouts
  9. Wed., March 20

    by , March 20th, 2013 at 05:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    3 x through w/fins:
    100 AFAP stroke, broken for :15 @ 25s
    200 EZ
    100 AFAP kick
    200 EZ

    Did:
    back (47), back kick (52 high)
    fly (47), flutter kick w/board (59 flat)
    breast (55), back kick (54, fighting cramps)

    10 x 25 w/parachute @ 1:00
    2 back kick w/med ball overhead
    2 breast w/agility paddles
    3 free w/agility paddles
    3 back w/agility paddles
    50 EZ

    8 x 50 smooth free @ 1:00
    100 scull
    50 EZ

    Total: 3700


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    The pool was lovely and empty today. But the parking lot was another story. I had to walk over half mile to get to the pool. I will have to budget time for parking there during the week.

    Did another 100 focus set and it wasn't as dreadful as the last one. I am frustrated by not being able to stay UW as long as usual. I wish my fly was such that I could breath every stroke above water and stay under longer, but that is not to be. I guess I just keep working on the hypoxic element until nationals. I need to sign up! Not sure what to put as my 6th event ...

    Edit: entered (used times from this year for 50s and most recent times for the 100s)
    50 back, 27.80
    50 breast, 33.58
    50 fly, 26.86
    100 IM: 1:04.25 (6th event)
    100 back: 1:02.61
    50 free: 25.21

    I would have put breaststroke as my 6th event, but I'd rather do two events the first day of the meet. Hopefully, the 6th event won't get dropped. But I may sign up for 100 IM at Zones as a back up.

    Updated March 20th, 2013 at 05:58 PM by The Fortress

    Categories
    Swim Workouts
  10. Wednesday, March 20, 2013

    by , March 20th, 2013 at 04:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, then sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 4(50 Smooth, 50 strong)
    4x50 FR on 1:00 *36-35-35-34

    *Set 1*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-fins-agility paddles, right into...
    10x100 FR on 2:00 at target 800 M pace
    *1:13, 1:16, 1:16, 1:16, 1:17, 1:16, 1:17, 1:16, 1:17, 1:16, right into...
    4x50 FR fast on 1:10, *33, 32, 33, 32
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6)

    *Set 2*
    8x100 FR on 2:30 at target 400 M pace
    *1:13, 1:14, 1:14, 1:15, 1:14, 1:14, 1:14, right into...
    4x50 FR fast on 1:20, *32, 32, 33, 32
    ---400 FR w/snorkel-fins-agility paddles

    *Set 3*
    6x100 FR on 3:00 best average
    *1:12, 1:11, 1:13 - 1:12, 1:11, 1:11
    (Took extra minute rest between #3 & 4)
    Skipped 4x50 FR

    Warm Down
    1000 FR EZ
    Dryland band stretches 10 min

    Comments:
    Just as before, the first day of LCM was a shock to the body. My pacing was erratic and the pain started right away during set 1 as that second 50 is a long ways when doing the 100s. I was under target 800 pace (#2-10), a little over target 400 pace, and I failed the 100 best average, which at that point I just wanted it all to end. My arms & legs took a beating so in full recovery mode today and tomorrow. Now I have a starting point for LCM and it is 'full steam ahead' from here.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/2013

    by , March 20th, 2013 at 04:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will start our taper for YMCA Nationals today.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 free 1:45
    Swim @ 80/90%
    #8 @ 100%
    2 X 100 easy 2:00

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 50 1:15
    Stroke/choice.
    Swim @ 80/90%
    IM'ers: 2 of each
    2 X 100 easy 2:00

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  12. Welcome spring!

    We had a full house in our lane at Riverbank this morning—I had four friends to swim and celebrate spring with today. We repeated the same main set we did last Wednesday, only with more people. Here’s what I did:

    600 lcm warmup (400s, 200k)

    500 FR, negative split
    400 IM fast
    100 easy
    400 FR, negative split
    300 IM fast
    100 easy
    300 FR, negative split
    200 IM fast
    100 easy
    200 FR negative split
    100 IM fast
    100 easy
    100 FR negative split
    0 IM fast
    100 easy

    300 pull with paddles

    200 play

    At this point an odd thing happened. We were all basically done with our workouts, and were lingering at the end of the pool waiting for the guards to blow the whistle indicating that lap swim was over, as were the swimmers in the adjacent lanes . . . as if we couldn’t get out of the pool without a signal. Everyone seemed to be having these "Why haven't they blown the whitle yet" conversations when finally someone hypothesized that maybe the pool was closing at 8:30 today rather than 8:15, because of spring break. (Why RB has lap lanes for 15 minutes extra on holidays is yet another question). I confirmed this with the guard, and it was true. Woohoo—extra play time! We did a little 4-person synchro circle in our lane, then several of us moved over to one of the empty-by-now lanes to practice more synchro and backwards swimming and kicking.

    50m ballet legs with sculling, oysters, twirls, backwards freestyle, backwards FR, BR, and FL kicking, etc

    50m backwards (feet-first) IM for time [2:00, which is 7 seconds slower than my PR. Clearly this needs more practice.]

    Then it was truly time to get out.
    Categories
    Swim Workouts
  13. Workout 03/20/13: morning

    by , March 20th, 2013 at 10:53 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    3 x (100 Kick + 200 Swim with agility paddles)
    1 x 100 Kick (to even out the set)

    6 x 50 on :45 (2 Fr, 2 Bk, 2 FR)
    (Odd = EZ, Even = Fast)

    150 loosen and out
    (Solo/Rec/2000 yds/40 min)
    ----------------------------

    The latest "mega snow storm" to rumble through the area was indeed mostly a dud (yet again), here in SW Vermont anyways. My town is nestled between two mountain ranges, the Taconics to the west and the Green Mountains to the east. While they do not reach dramatic elevations, they serve to buffer us from most of the storms that come through. In town we had maybe four inches of snow, but just 10 miles east they took on over a foot.

    Planning to double tonight, then swim at least once tomorrow. Off to get some info to the local paper about our upcoming Masters meet next month, as well as email some of the nearby coaches to try to promote it. I suppose that I will probably do some grocery shopping as well and make a batch of yogurt later.
    Categories
    Swim Workouts
  14. 03.20.13 - Wednesday workout

    by , March 20th, 2013 at 10:20 AM (Pete's swim blog)
    Swam w/ Dave. Ray and Dave C swam next to us. Another long set in the hot water but there was a lot of kick so it wasn't too bad. I'll probably swim some more tonight with the kids.

    SCY

    600 Warm up

    12 x 200 - 3:00 Convert Free -> IM -> Kick -> Free
    100 Easy
    Made the 200 kick on 2:57. Made the final 200 Free on 2:20.

    12 x 100 Up/Down - 1:30 (:05)
    * 1-5 Kick fly
    * 6 Kick Br
    * 7-12 Fly

    100 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  15. Wed, 03/20/13

    by , March 20th, 2013 at 10:11 AM (Trying to Train Smarter, Not Just Harder)
    Still in Taper Mode

    600 back/free

    2 x 300 P w/snorkel

    400 K

    50 easy

    4 x 150 free/stroke/free

    6 x 100 free descend 1-3 progressive ~ 1:40 interval (hard to tell since the clock was so far away)

    8 x 50 @ ~ 1:00 IM order x 2

    50 easy

    500 Pull long & strong

    300 breast/free by 50's

    Total: 4000 LCM

    ** why oh why do you have to feel so crummy during taper week? I want to feel speedy!
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  16. Swimming after not eating for a while

    by , March 20th, 2013 at 08:43 AM (Mixing it up this year)
    Yesterday my swim was just easy because I felt so bad. Today felt much better even without having really eaten more than 2 pieces of toast yesterday.

    This was another easy workout but my times were much better.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/strapless paddles, bouy, and snorkle
    500 free kick w/zoomers moderate pace
    500 free easy as 100 fr/100 bk/100 fr/100 fr drill/100 fr

    Total 3500 yards
    Categories
    Swim Workouts
  17. 800s day... what the...?

    by , March 20th, 2013 at 01:11 AM (Alex's swim journal)
    My warm-up today was an 800 in reverse IM order, just EZ swimming... except the fly which is never EZ. felt pretty good after that 200 fly, though, so I decided to go straight into BK, BR, FR 200s as if I were swimming the 800 IM in its regular order. That was a nice 1400-yard warm-up at which point I guess I decided 800s was a good theme. Here's what I did:

    WARM-UP:
    200 free

    200 br
    200 bk
    200 fly
    200 bk
    200 br
    200 fr
    (1400)
    2:00 rest

    MAIN:
    16 x 50 in 800 IM order:

    -4 x 50 fly on 1:30 (:49-:53)
    -4 x 50 bk on 1:15 (:46-:49)
    -4 x 50 br on 1:20 (:53-:49)
    -4 x 50 fr on 1:00 (:37-:38)

    Cool-down

    800 EZ free (swum as 2 x 400 on 8:00)

    3000 SCY/66 minutes

    I have no idea why the number 800 (and multiples of 2, 4, 8) stood out for me today, or if this is what I should be doing for a taper, but it felt OK... nothing too terribly hard. My BR 50s really surprised me, they are coming in 3-6 seconds faster than they were a week ago, which means I might be able to shave a few seconds if I push that leg in the 400 IM on Sunday. I didn't push the BK today at all, but the 50s felt pretty good... strong and fairly smooth. The free was pretty fast, way faster than my 1650 pace, but I'd love for :37-:38 to be my 200 pace at some point. Which reminds me I need to do some pace work tomorrow for the 1650 to lock in that goal pace of 1:30... get the feel for that again with some 50s and 100s.
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  18. Tues., Mar 19 - 200 Tuesday

    Swam by myself again today. Water was 86 degrees. Wanted to swim harder today, but not sprint. So, after a 1000 warm up, I did a bunch of 200's around a 500. You can tell when I the water temp hit me - after the 500 Back, that took it out of me. There was no rhyme or reason to what I did - I just did it.

    2x500 on 7:30 (7:00's)
    200 Back - 2:54
    200 Kick
    200 Back - 2:50
    200 Kick
    200 Free - 2:37
    200 kick
    200 Free - 2:37
    500 Back w/paddles - 7:04
    200 Free w/paddles - 2:40
    200 Kick
    200 Free - 2:50
    200 Back - 3:00
    200 Back w/paddles - 2:50
    200 Free w/paddles - 2:40
    200 Kick
    200 Free w/paddles - 2:45
    200 Back w/paddles - 2:50
    200 Kick
    200 Free w/paddles - 2:40

    5100 yards
    100 minutes
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  19. Week 24 - Tuesday

    by , March 19th, 2013 at 08:11 PM (After a long rest)
    This was my last day in the uk and my last workout with my high school team. I have done more sprinting this week than I have done since my comeback. It's been a really fun trip but as is usually the case when I travel, I am really looking forward to getting home.

    First set
    5x100 with snorkel on 1.50
    4x100 personal best plus 18,15,12,9 by 100 on 3 mins from the blocks
    5x100 with snorkel on 1.45
    3x100 personal best plus 12,9,6 on 3.15
    5x100 with snorkel on 1.40
    2x100 personal best plus 6,3 on 3.30
    250 easy
    1x100 AFAP from blocks
    500 easy

    Second set
    25 no breath from block AFAP
    25 no breath, 20m fast, 5m easy
    25 no breath 15m fast, 10m easy
    25 no breath build to AFAP on last 10m
    100 easy
    25 no breath from block AFAP
    25 no breath, 20m fast, 5m easy
    25 no breath 15m fast, 10m easy
    25 no breath build to AFAP on last 10m
    100 easy
    200 drill/swim by 25

    Final set
    coach called a time on a mix of 25s and 50s and we had to hit those times. I lost track of the actual number of lengths but would guess we swam about 400m here

    Warm down
    300 easy

    Total 4550m

    My shoulder felt good throughout the workout which was a big relief. I iced after I swam last night and again tonight. I held 1.10 on the 5x100s. On the 4x100 I went 1.12,1.09,1.07,1.04. On the 3x100 I went 1.07,1.04,1.02. On the 2x100 I went 1.02, 1.00 and on the AFAP I went 59. The last one hurt really bad and I died pretty hard on the last 15m. I had a hard time hearing times on the 25s fast but held the no breath and felt pretty good. Overall a good workout and some quality sets I would not normally do which was a nice change.

    Updated March 19th, 2013 at 08:21 PM by StewartACarroll

    Categories
    Swim Workouts
  20. Tuesday, March 18

    by , March 19th, 2013 at 07:47 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 15 min
    explosive leg press, 190 x 3 x 15
    straight single arm pulldown on cable machine, 30-35 x 2 x 15
    straight leg hip flexion, 30 x 2 x 12 each leg
    bicep curls, 30 x 3 x 12
    power wheel roll outs, 2 x 15
    russian twists w/25 lb plate, 25
    lower back machine, 120 x 2 x 15
    med ball slams, 10
    knee tuck jumps, 10
    extreme angle iso squat w/20 lb kettleball, 5:00
    leg abductor, 130 x 3 x 6
    5 min foam rolling
    ?

    Swim/SCY/Solo:

    600 various
    8 x 50 @ :10 RI
    odds = scull
    evens = caterpillar fly drill
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x through with agility paddles & fins:
    100 smooth free or back @ 1:45
    50 EZ kick @ :45
    50 EZ

    Total: 1950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Not sure I listed all the drylands. No iphone with me. It's been a rough day: hit and run at the grocery store with my car (thanks buddy, $1000 deductible), Durango making rumbling noises and in shop with a $2000+ hit and my iphone went dead and couldn't be resuscitated. Fortunately, I have apple care and got a new one. But the cars ... I hate people who smash up your car and don't leave a number and insurance info.

    On the upside, vacation in 4 days!!!