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  1. Worlds day 6&7

    by , August 10th, 2014 at 08:25 AM (After a long rest)
    Friday was my day off from competition and I had a good night of sleep and a nice big breakfast. I had team mates swimming so headed to the pool to watch and cheer them on. My kids and a group of adults went to six flags for the day. They said it was extremely crowded but they had fun despite only managing a few rides due to the lines of people. After six flags my family I met up for dinner and we had a nice relaxing evening.

    Saturday night I went to sleep very quickly but woke around 3am with butterflies in my stomach and thinking about my upcoming race. I laid in bed til about 6:30am before getting up for breakfast. My swim was scheduled for 3:00pm so headed over around noon for a warmup. After getting to the pool and warming up I had about an hour before I swam. One of my team mates was 9 heats before me so I got to see him swim another great swim and then got myself mentally ready. I felt really good in the warmup and felt good about how I was going to swim the race.

    My my game plan was to swim a smooth but strong first 100, build the middle 200 and finish strong with strong legs the last 100. When I dove in I felt great and stuck to my game plan well. At 300 I was at least 2 body lengths clear of everyone else and at 350 I felt like I was again at least 2 body lengths clear. Coming down the final 50 I felt strong and when I hit wall for a moment I thought I had own only to see that the guy to my right had somehow caught me. I honestly could not believe that I had lost. I did not die and I was so far ahead how had I lost but i had.

    After the warm down I started to feel better but this one is going to hurt for sometime. I am proud of getting silver but gold was right there. If only I had bilateral breathed I would have seen him coming. I can't change what happened and this will inspire me to go again.

    Updated August 10th, 2014 at 11:51 AM by StewartACarroll

    2014 FINA World Championship
  2. How surveys have helped USMS evolve

    by , August 9th, 2014 at 06:34 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    In 1968, the American Swimming Coaches Association was seeking ideas that would lead to growth. A survey went out to 2,000 swim coaches, asking for suggestions. Capt. Ransom Arthur, a Navy doctor, wrote back suggesting ASCA sponsor a committee of swimming for older ages. In the social upheaval of that time, the Vietnam War, and the sex, drugs, and rock-n-roll culture, proposing that adults exercise for physical fitness and well-being was, at best, a fringe idea.

    That suggestion to establish an adult swimming program was the beginning of Masters Swimming, and it was first proposed in a survey response.

    Asking members, partners, and constituents for ideas on how to improve and grow is a business principle taught most business 101 classes. And for good reason—it works.

    Masters Swimming continues to utilize surveys to check in with our members and volunteer leaders. In 2011, prior to writing our current USMS strategic plan, we surveyed our LMSC officers, committee chairs, and House of Delegates members. The collective feedback was paramount in assessing our strengths, weaknesses, opportunities, and in shaping our vision.

    This spring, we conducted a survey of 2014 USMS members who registered with USMS for the first time. We wanted to learn from first-time members why they joined USMS, what they valued about USMS membership, and what benefits they believed would add more value to their membership.

    We received 1,256 completed surveys, about an 11% response rate. We learned some interesting things about our new members:

    • 33% had never been part of any organized team, and 34% swam on a club or summer league team as a child and/or a high school team.
    • 71% joined USMS because membership was required to swim in an activity such as a practice, clinic, or event, meaning 29% joined USMS by choice.
    • Of that 29%, the most popular reasons given for joining were: “I swim for fitness and thought being a USMS member would improve my swimming experience,” and “I wanted to improve my triathlon and thought being a USMS member would help me,” and “My Masters Swimming coach encouraged (but did not require) me to become a USMS member.”
    • The two most requested benefits—the ones new members believed would add more value to their USMS memberships—were more online technique videos and more stroke clinics.
    • We left a blank field at the end of the survey, open for any comments or suggestions. An overwhelming number or respondents told us how much they liked the quality and content of SWIMMER magazine and the STREAMLINES eNewsletters.

    All of this information is valuable to us. It lets us know what we’re doing well and where we can improve. But by far the most interesting result was not at all what we expected.

    Prior to publishing the survey, a staffer suggested we ask a question about new members’ perceptions of USMS prior to becoming members. Several us spoke up, saying we already knew what they think: “The word Masters is intimidating,” and “USMS is for people who want to compete,” and “You have to be 40 or older to become a member.” We decided to include the perception question, believing the answers would fall across those preconceived notions.

    And wouldn’t you know it, we were wrong.

    It turns out, 58% of new members did not have any perception of USMS prior to joining. In fact, most had never heard of us. This is valuable information—we see it as an opportunity to market the USMS brand without having to focus so much on dispelling what we thought were still popular misconceptions about Masters Swimming.

    Surveys will continue to be an important information-gathering tool. Should you happen to receive one from us, please know that your input is truly valuable and we take seriously all the feedback we receive. We pledge to continue to ask you how we’re doing, and how we can improve your member experience.

    Updated August 10th, 2014 at 09:35 AM by Rob Butcher

    Staff Blogs
  3. Friday, Aug 8

    by , August 9th, 2014 at 11:17 AM (The FAF AFAP Digest)


    RC/scap ex
    HS hi row, 150 x 4 x 6
    good mornings, 80 x 4 x 8
    kneeling ab crunch, 160 x 4 x 8
    knee tucks with feet on yoga ball, 3 x 10
    hip abductor, 110 x 4 x 6
    standing broad jumps, 10
    various ab stuff w/Teen Fort

    Swim/SCY @ Pitt

    I swam a bit before coaching. Was pretty tired. My dryland sessions have been closer together than usual and I can feel it. I really want to get on a Wed & Sat schedule this fall. I did about 1500, mostly easy.


    I'm in need of a recovery week and it looks like I'm going to get one. My stepfather, a wonderful man, died yesterday and I need to book out to Tucson to be with my mom for a few days. I'm not really sure if I'll have a chance to swim while I'm out there. But it appears like the Oro Valley Aquatic Center is nearby.

    Going to try the adult only swim at the Lebo pool today. Hope it is turd free!
    Swim Workouts
  4. 8|8|14 SCM

    500 warmup (with fins and snorkel) of various

    10 x 25 flutter kick on 1:00, fast to easy each

    5 x 15 seconds vertical kick on 1:00, each as:
    • 1 DK + 6 FK's + 2 DK's + 6 FK's + 3 DK's + 6 FK's + 4 DK's + 6FK's + 5 DK's + 6 FK's
    • 2 were done with streamlined arms

    300 of drills and kicking with fins and without fins

    Vertical kicking has really had an impact on my kicking ability. Transitioning from dolphin to flutter that way (trying to keep head above) might minimize any dead propulsive kick spots at UW - B/O parts
  5. Thursday, Aug. 7

    by , August 8th, 2014 at 11:56 AM (The FAF AFAP Digest)
    A rare treat today! I got to swim with two friends -- Jim and Jennifer at North Park. They're re tapering for nationals, so we did some long rest pace work at the beginning.

    Swim/LCM @ North Park

    600 various

    4 x 100 @ 200 pace @ chat interval
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- I did free, 25 m UW SDK
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- 3 fly, 1 EZ
    150 EZ

    -- Jim and Jennifer left and then I did:

    12 x (25 fast kick + 25 EZ)
    100 EZ

    10 x 50 smooth free w/paddles
    100 EZ

    Total: 3250 m


    It was a beautiful day yesterday to swim outdoors -- no rain, no thunder and no kid turds. Headed to the gym in a bit with Teen Fort.
    Swim Workouts
  6. Worlds day5

    by , August 7th, 2014 at 11:55 PM (After a long rest)
    Today was relay day. We had a lot of fun throughout the whole day. I had a good nights sleep and woke early to head over for a good non crowded warmup with one of my teammates. I felt pretty decent during the warmup and actually as the day went on I felt better and better.

    First up today was our mixed relay team. Our team did awesome getting into two really good races and all the team members swam awesome. On the free relays our lead off went under 30 for the first time and our anchor caught two teams in the final 5 meters. The whole team had great fun and it was awesome cheering and watching my team mates.

    This is afternoon we had the men's free and medley relays. I was lead off on both relays. We had a great time despite a significant delay due to lightening. Both relays ended up 4th just missing the free bronze by .01. I was 25.10 on the lead off of the free relay and 30.01 on the back. I had a much better start and break out on the free but again missed my goal time by .11. I so wanted to see 24.99 or faster. I was very pleased with the swim since it's was .25 faster than my individual 50. On the back I had a quick start but went very deep. I dolphin kicked but was concerned I was heading to the yellow marker and decided to come up but my first stroke I was still under water and came to a complete stop. I still picked it up and had a decent 50 but I know I was so capable of going a second faster on the back. We missed bronze by a second so I felt a little guilty on this one. On a positive note I think I will have to consider some more back events since I seem to have some very easy speed at this event and earlier this summer I had an awesome in season 200 back.

    Despite just oust missing out on medals my teammates and I had an absolute blast. It was a lot of fun.

    This is evening we had a team dinner with a few guests. We had a few swimmers from the uk coast guard who are friends of one of my team mates and Steve Unruh and his family. It was a lot of fun. Most of my team mates are done with the meet so they stuck around and no doubt are partying pretty hard this evening. Three or four of us have events tomorrow and Saturday so the group split around 10pm. I have an off day tomorrow and plan on sleeping in followed by the kids going to six flags.
  7. 8|7|14 SCM

    Back from vacation and back to the pool. I must say I deeply miss the Aruba ocean with all its landscapes and creatures. Have hundreds and hundreds of great pics, but way too many to choose from.

    500 with fins and snorkel, easy swimming with aggressive speed off walls into stroke

    5 x 50 on 2:00 as 6-8 rapid vertical DK (arms streamline with snorkel) transition to a 50 FK, arms back, on belly (from deep, no push)

    200 drill/back with fins

    10 x 25 on 1:00 UW's with fins on back, belly and sides

    Have most of July and some of Aug coastal swimming unaccounted for GTD
  8. Taper week 2 really feeling yucky in the water

    by , August 7th, 2014 at 08:23 AM (Mixing it up this year)
    The official sluggard is here. I just could not move today. I did manage 1 really good fly sprint and my breast stroke felt better but free and back were just lazy.

    500 free
    500 free kick w/zoomers
    4x50@1:00 back went 50, 51, 51, 52
    4x50@1:15 breast went 57, 59, 57, 57
    500 free w/snorkle
    4x50 from block first two 15m sprints the EZ free the second 2 25y sprints/25 EZ free alt fly/free for the sprint part
    100 free EZ

    Total 2200 yards
    Swim Workouts
  9. Workout 08/06/14: OW

    by , August 6th, 2014 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    Met up with Brent for a drive to NY's Queechy Lake with our Berkshire buddies. The day was warm but nice, and only Jonathan and Shawn (I think that was his name) made it. This is a favorite lake as the weeds are minimal, generally low traffic on the water and water is clear. Tonight did not disappoint even for our small group. The water was not too cold but just plain refreshing. We swam a large rectangle around the lake as usually and ended up with 1.15 miles in just under 40 minutes. While driving back to Brent's work to drop him off we ran into GregJS on his way to the theater - a quick and fun meeting!

    Tags: berkshires
    Swim Workouts , Open Water
  10. Wed., Aug 6

    by , August 6th, 2014 at 09:54 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ North Park

    Warm up:

    500 various
    4 x (25 scull + 25 free)
    4 x (25 shooter + 25 EZ)

    Main Sets:

    8 x (50 fly w/fins @ 100ish pace + 50 EZ)
    50 EZ

    30 x 50 kick w/fins @:15 RI
    -- held a steady state with heart rate always elevated
    -- cycles dolphin/flutter/back kick
    -- this is my version of swimswam's recommended high volume kick set
    100 EZ

    5 x (50 breast @ 100ish pace + 50 EZ)

    10 x 50 free w/paddles @ :20 RI
    200 EZ

    Total: 4550


    I first drove to the Lebo pool in the am for adult only swim (it's set up long course then too). But the pool was still closed because of the pooping kid; chemicals weren't right. I was bummed bc the forecast was for rain/thunder. But I sucked it up and drove to North Park. I got in the entire workout before it started raining. Was starting to cramp near the end. I may meet Jimby there tomorrow.

    Now time to watch Nationals on Universal Sports!
    Swim Workouts
  11. Worlds day4

    by , August 6th, 2014 at 04:47 PM (After a long rest)
    My family went out for dinner with one of my friends and his family and had an awesome time. It really was one of those special times that I will treasure for a long long time. My friends parents are of similar age to my parents, we are similar ages and his kid and my kids are similar ages. Three generations all having an absolute blast. There was lots of great conversation, jokes, and laughing all evening. Really a special dinner.

    This morning I again got up early and headed over to the pool nice and early so I could swim a decent warmup in. Once again I felt pretty good in the pool and felt much looser than I did after the 100. Thank goodness. After yesterday's massage I made another appointment for later today so fingers crossed I will feel even better tomorrow.

    Today I had the 50 free which is my most relaxed non event event. I felt good about how I was going to perform. When my heat was called I was surprised at how big the guys were who I was swimming against. I now know how mr unruh feels when he swims against me! I am usually one of the tallest guys but today there were some absolutely enormous guys in my heat. I was in lane zero with a scratch in lane 1 so I had clear water and no one to look at or race against. I had a slow start but after I surfaced I felt really good and as I started to feel the burn in the final 10 the wall came pretty quick. My game plan was to breath once but ended up breathing twice. I hit the finish well and was pleased with my time of 25.35. I had hoped to be sub 25 but with the start I will take it. I am looking forward to the relay tomorrow because I will have a second shot at sub 25. I just found out that the time placed me 5th in the 50 free and I am very excited about this one since it was completely unexpected.

    I have my massage at 4:30pm so fingers crossed I will be nice and relaxed tomorrow for relays. I am leading off both the free relay and the medley relay tomorrow and need to remember to count my strokes in the main pool from the flags(note to self).
  12. Worlds day3

    by , August 6th, 2014 at 04:33 PM (After a long rest)
    I had a restless nights sleep and could not stop thinking about how I felt after the 100. It really bothered me. I decided to meet a teammate who was swimming the 400IM early(6:15) and do a real warmup. This really helped but I was still feeling very stiff and very sore with little to no easy speed. After all my training and a good taper I was not expecting to die at the end of any of my races.

    Despite the 200 being my best race I was on the fence about swimming it. My dilemma was do I scratch everything else except the 400 where I am ranked #2 or do I swim my races and let what happens happen. After speaking with my coach I decided to pull out of the 200 and rest up for the 400 on Saturday. After making this call I headed back to the hotel. My wife had arranged for me to get a massage at the hotel. The massage was much gentler than the one I had the other week and he focused on pressure points which within 5 mins felt awesome. Almost instant relief. After the massage I had a change of heart on the 200 and decided to swim it. After all the work I have put in my thought was that I need to swim it.

    The race was weird in that 4 people in the final heat did not show and the center of the pool was empty so there were in effect two groups. I went out long and strong and felt good at 100. This feeling continued until about 135 where I started tightening up. The final turn went well and I came off the wall strong. I saw the leader pulling away and unfortunately I had nothing left. The final 25 was especially hard and when I finished I could not tell if I was 2nd or 4th. It felt like 3 of us finished in a line. It turned out I was 4th in 2:04.6 which is slower than I thought I would go but based on how I felt in the morning I was pleased and glad I swam it.

    Last night one of my team mates Scott carpenter grabbed silver in the 50-54 50 fly and my friend Steve Unruh won the 45-49 50 fly. A great evening and it's always really good fun seeing your teammates and friends swimming well and getting what they deserve based on all the hard work they have put in.

    After feeling sorry for myself after the 100 I have really picked myself up and I am really enjoying the meet. I am always my own worst critic but on this week I have come to the conclusion that I can't be upset with being in the top 10 in all my events. I have a lot to be thankful for. Tomorrow will be another good day.
  13. Wednesday, August 6, 2014

    by , August 6th, 2014 at 10:09 AM (Trying to Train Smarter, Not Just Harder)
    Sorta tired this morning - weights and house construction are starting to get to me. One more day, and I think I might actually have my kitchen back, without the countertops, of course - that's another 2-3 weeks

    9 x 150 warm up (10 free, 25 back/25 breast)
    300 drills
    10x 200, some pull, from 3:30 down to 3:15 (fastest was w/pull equip ~2:55)arms were dead at this point - new paddles are KILLING me!!
    200 easy
    300 breast/free
    100 easy

    Total: 4000

    **Superboy comes home from the Netherlands TOMORROW NIGHT!! He's been gone 2 years & I'm soooo excited! 'Course, in 2 weeks, he'll be gone off to college again. He's (in theory) planning on swimming again, so he's gonna have to hit the pool hard, having been out of the water for 2 whole years!!
  14. week 2 day 3 of taper still doing unintentional descend sets

    by , August 6th, 2014 at 08:46 AM (Mixing it up this year)
    Once again I didn't intend to get faster in my set just maintain. But there is something about swimming smooth and strong.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free w/bouy went 1:31, 1:28, 1:27, 1:26, 1:26, 1:25, 1:25, 1:24, 1:24, 1:22 I couldn't help myself
    200 breast kick to work on my left knee
    200 free kick
    200 free EZ
    2x50 from block 15m free sprint

    Total 2700 yards
    Swim Workouts
  15. Tuesday, Aug. 5

    by , August 5th, 2014 at 07:09 PM (The FAF AFAP Digest)
    I was busy most of the morning and early afternoon. I went to the Mt. Lebo pool around 3:30 hoping some kids might be cleared out. No. I did 400 yards and the pool was closed for a kid pooping in the pool. I have the worst luck with that crap! Grr .. It was too late to head north for a swim bc I have a dinner tonight. Mr. Fort and I are trying another one of Pittsburgh's new restaurants -- Grace and Grit. There are actually a large number of good restaurants here, more than in northern virginia.

    I went to the gym instead and did:


    RC/scap ex
    kneeling ab crunches, 160 x 4 x 8
    deadlifts, 80 x 4 x 6
    good mornings, 80 x 4 x 6
    seated row negatives, 80 x 4 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 45 x 3 x 8
    cable twists w/yoga ball, 25/27.5/30 x 1 x 8 each side
    hip aductor, 100 x 4 x 8

    Very exciting to the see results coming in at Worlds!
  16. Week 2 day 2 and the sluggard is finally here

    by , August 5th, 2014 at 08:15 AM (Mixing it up this year)
    Now I am feeling like I should in the water. I was starting to get nervous that maybe I had not started my taper soon enough. My left knee and both elbows are stiff and sore too. Shoulders feel good though.

    On the home front my husband has just come down with shingles. Feeling guilty we will be leaving him by him self for 4 days while the kids join me in Maryland for some educational play time.

    Now it is time to roll on the foam roller.

    500 free
    500 free kick w/zoomers
    12x50@1:15 alt fl/bk, bk/br, br/fr work the transitions
    400 free w/snorkle & bouy
    4x50 from block 15m sprints odds fly evens free
    200 free kick w/zoomers
    100 free EZ

    Total 2500 yards
    Swim Workouts
  17. Worlds day2

    by , August 4th, 2014 at 06:25 PM (After a long rest)
    I had a great nights sleep and felt good this morning. I had a big breakfast with my family knowing I would not be eating until after my 100free. My swim was supposed to be at 1:20pm but like yesterday the meet was running slow which unfortunately I did not find out until I arrived at the pool. We also found out the women who were in the temp pool were even further behind.

    Unlike yesterday where we had some clouds today was incredibly bright and warm. If I did not know where I was I would have said we were in Texas. It was hot!!! I found a cool spot in side the main stone building which was cool compared to outside in the tent. I know. Mark Cox and his group found shade outside the pool area under the trees and this May have been the really smart move.

    The biggest challenge which I had not really anticipated was the warmup or lack there of. The facilities are really very good but I just did not think about the difficulty associated with so many swimmers warming up at the same time. After my 800 I was very stiff and a little sore and struggled to loosen up today.

    I felt like I hung out for a long time before my race today and then when it was time to head to the marshaling area it went incredibly quickly and as fast as I could muster I had no time behind the block before my race. I was in lane 0 which meant coming back I did not see anyone because I breath left. I felt like I had a good start but almost immediately felt very heavy and this feeling never left. The good thing was the guy next to me was level with me. After the turn I tried picking up my tempo but just had nothing today. My arms and legs hurt really bad at the end of this one. My time was 56.4 which is much slower than I thought I would swim and my splits were pretty rough. I guess the 800 took a lot more out of me than I anticipated. I am by no means upset(how can you when you place 7th at worlds) but I do need to take a step back and decide what to do in terms of my remaining events.

    After an attempt at a longer warm down I grabbed some late lunch and headed to the jacuzzi in the hotel and let bubbles work on my legs. I am feeling much better but still have heavy legs. My coach arrives in a couple of hours and will speak with him about tomorrow and Wednesday.
  18. Sat & Mon, Aug. 2-4

    by , August 4th, 2014 at 04:34 PM (The FAF AFAP Digest)



    RC/scap ex
    kneeling ab crunch, 150 x 4 x 8
    wood chops, 30 x 1 x 8 each side, 35 x 2 x 8 each side
    lunges w/plate overhead, 25 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 3 x 8, 80 x 1 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 405 x 3 x 8

    Treadmill, 2 miles



    We drove Lil Fort to her first away camp today. She's there for two weeks. I really miss not being able to even contact her. But she should have fun with a couple of her best friends there.


    Monday: Swim/LCM @ North Park

    Warm up:

    600 various
    4 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ)
    50 EZ

    Main Sets:

    10 x 100 w/fins @ around :20 rest
    odds = free w/paddles
    evens = backstroke kick
    50 EZ

    5 x 50 fly w/fins smooth + 50 EZ
    50 EZ

    5 x 50 breast + 50 EZ
    50 EZ

    10 x 50 free w/paddles @ 200ish pace
    100 EZ

    Total: 3800 m


    I finally made it out to North Park today. It's quite a trek from Mt. Lebanon. I forgot to bring a kick board and an ironman watch. It's a bit of a challenge to swim there without pace clocks, backstroke flags, etc. The lines on the bottom of the pool and wall are also very faint. With a bit of a current, I was all over the place in the lane. I didn't even attempt any backstroke. Kind of a garbage yardage day for me, but it might have the residual benefit of some arm endurance. My shoulders are a bit tired from 1000 meters with paddles.

    I heard from Mark/Water Rat and he PR'd his 100 free. Looks like Stewart had a great race too. It seems like they're taking an insanely long time to post results. The first event for the women isn't even up yet.

    Updated August 4th, 2014 at 04:57 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Monday, August 4th, 2014

    by , August 4th, 2014 at 10:08 AM (Trying to Train Smarter, Not Just Harder)
    Got a bit of a late start this morning, so was 5 min late into the water.

    700 warm-up
    300 pull
    10 x 100 @ 1:45, down hard, back easy (came in ~ 1:30ish)
    10 x 50 @ 1:00 25 hard, 25 easy w/zoomers
    200 easy
    500 pull with paddles
    500 free/breast by 100's

    Total:4000 LCM

    Still don't have a kitchen. Been practically fasting all week - a yogurt for dinner, 1/2 of a PB sandwich. My daughter had us over for roast beef last night, and it was heavenly! Two more days! Then I still won't have any water, I think, so not sure how I will clean my dishes, other than in the bath tub (just gross). But I've lost weight!

    Updated August 6th, 2014 at 10:56 AM by Celestial

  20. Week 2 of taper still not quite the sluggard

    by , August 4th, 2014 at 08:32 AM (Mixing it up this year)
    Once I loosened up I was not doing to badly for workout. My only issue was in my sprints, the first free felt great but the first fly felt horrid. The second free felt ok but the second fly felt great. The only thing I really noticed that even though the stroke felt great I had to push harder than normal.

    500 free long and loose averaged 1:32's per 100
    500 free kick w/zoomers
    10x50@1:00 free w/bouy went 42, 42, 42, 41, 41, 41, 40, 40, 40, 41
    500 free w/snorkle
    500 free kick w/zoomers
    100 free
    4x50 from block as 25 sprint/25 EZ free odd sprints free, even sprints fly
    200 free EZ

    Total 3000 yards
    Swim Workouts