Mon Sep 17, 2012
today I heard 2013 SCY Zones in April will be at UT, 1st time since 1999!
Swam Fast Fri at UT
Main Set was 3 rounds of
200 fast 2 in each lane in 3 heats
100 fast 2 in each lane in 3 heats
50 fast in 6 heats
R1 FR 2:01, 55, 24
R2 IM 2:11, 59, FL 25
R3 K 2:17, 62, 25
LIFTED FRI real quick
Did not swim Sat or Sun, went to Lubbock to visit my dau
~ ~ ~
Mabel Davis pool was 76.5 which awesome for me, recent rains, clouds, & cooler temps really cooled it down
6:00 - 7:300
swam with Chris, todd, Tyler Mike & Paul, beside Kelly, Joanna, & sloan
2 or 300 easy
4 x 200 on 2:40
4 x 50
4 x 200 on 2:35 lane used paddles I did not
4 x 50
4 x 200 on 2:30 lane used fins I did not
missed it but kept going
4 x 200 lane used paddles and or fins, I wore a cap 7 kept moving not sure what my time was
1 2:40, 2 2:35 3 2:30, 4 2:25
Returned around 12:30 at UT, warm, swam with Korey & Jim
for more fun
4 x 200 SCY on 2:15 made it
went 3rd behind jim & warmed up on that interval
4 x 50
attempted 4 x 200 on 2:10
went 3rd behind jim, korey wore paddles & lead
jim switched lanes at 200
think I came in with the clock on 8:52 or 3
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
Updated September 20th, 2012 at 02:46 PM by ande
1 X 250 4:00 3:45
3 X 100 1:40 1:30
3 X 50 descend 1:00 1:00
1 X 100 kick 2:15 -
Two rounds. Round 1 intervals left, 2 right.
3 X 100 1:45
1 X 100 fast 2:00
3 X 75 1:15
1 X 75 fast 1:30
3 X 50 1:00
1 x 50 fast 1:30
Two rounds, choice.
5 X 100 kick 2:15
1 X 800 pull
Descend by 200's
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Ray, Dave, Dave, Dave, John and Keith. Played soccer yesterday after a couple weeks off. It was short sided 4 v 4 and the field was a little big for the number of players. Humidity was stifling with little to no breeze. Almost immediately, I was out of breath and wondering how I was going to make it 90 minutes. After about 20-30 minutes, it got better but I was unable to recover in 10-15 seconds like I'm used to. Took more like 2-3 minutes and I was often taking turns on defense to get a breather. With 10-15 minutes to go, my legs were seizing up and I was reduced to a slow trot. Fortunately, everyone else seemed to be having the same problem. Got home, took a shower and crashed pretty hard for a couple hours. Woke up feeling a lot of back and leg pain. Took some ibuprofen and went back to sleep. This morning, things weren't much better but I pried myself out of bed and headed to the pool. Warm-up was miserable. Eventually, the adrenaline started to flow and things weren't so bad. Made another 5k or so.
400 warm up
6 x 100 - 1:30 descended 1:15 down to 1:05
4 x 400 - 6:00
#1 - 50 Hard/150 Easy/50 Hard/150 Easy
#2 - 100 Hard/100 Easy/100 Hard/100 Easy
#3 - 150 Hard/50 Easy/150 Hard/50 Easy
#4 - 200 Hard/200 Easy
Didn't seem to matter how much hard/easy we did, I came in about 4:55 to 5:00 on all of them. I was in a lot of trouble on #4 though. The hard 200 was only a 2:25 and I took it pretty easy for the remainder of the 400.
6 x 100 IM - 1:45
Pushed hard on these. Made 1:20s and 1:15 on the last one. Good drag suit times for me.
10 x 50 - :50 (IM Order + 50 Kick) x 2
16 x 25 - :40 IM Order Hard down, No breath back
16 x 25 - :40 Sprint kick, IM Order
100 Cool down
Getting excited about going to meet in October - my Biorhythms will all be up that weekend. In fact, sorta weird, but yesterday afternoon, got sorta (giggly) excited about practice this morning!! (How weird is that?!)
500 Pull speedplay by 50's
6 x 150 on 2:15 - 100 free, 25 back, 25 breast, descend 1-3, 4-6 (mostly ~2:06/7)
400 Kick speedplay by 25's
11 x 100 on 1:20; 2 @ 70%, 3 @ 80%, 3 @ 90%, 3 90-100% (held mostly 11's & 12's)
3 x 200 w/zoomers working walls on 3:00 (hypoxic set)
4 x 50 fly & fly/free
Triceps were seriously tight from Saturday's lactic acid set - shoulda swum yesterday to loosen up, but I didn't - oh well.
Updated September 17th, 2012 at 02:52 PM by Celestial
Not a bad morning sprint workout. My muscles are aching when I am not swimming but while I am moving I feel great.
This trying to do both sprint and distance is tough to maintain but I like both.
2 (4 x 25 DPK shooters w/fins) @ :45
-- back, belly, left side, right side
4 x 50 swim descend to 200 pace @ 1:00
4 x 50 kick descend to 200 pace @ 1:30
went 1:19, 1:14, 1:05, 58
6 x 25 burst + cruise from dive @1:00
3 x (3 x 25 + 50) w/fins
round 1 fly, round 2 kick, round 3 free
25 fast @ 100 pace @ :10 RI
50 fast @ 100 pace @ 2:00
Fly held 20's on 25's, 44,43,43 on 50's
kick held 20's on 25's, 45,45,46 on 50's
free held 26's on 25's, 34,33,33 on 50's
2 x 50 smooth @ 1:00/1:10/1:20
4 x 25 fast fly @:45
2 x 50 EZ @ 1:00/1:10/1:20
At home with Susan.
10 x 100 @ 1:30 gentle warm up
10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter
10 x 100 @ 1:25 pull with buoy and agility paddles, maintain consistent pace (went 1:12 & 1:13)
10 x 100 swim #1-4 @ 1:35, #5-7 @ 1:30, #8-9 @ 1:25, #10 @ 1:20 maintain consistent pace (went 1:12 - 1:14)
10 x 50 @ :45 free
5 x 50 @ :45 back
5 x 50 @ :45 breast
** 5300 yards **
My birthday was earlier in the week, but Susan and I did a traditional Masters birthday swim today: 100 yards for each year (plus one for good luck).
Power wheel roll outs
2 sets of 10
8 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00
These were fairly easy today, I should try another 5 lb. next time.
2 sets of 3 @ 115 lb.
2 sets of 3 @ 135 lb.
6 sets of 3 @ 185 lb.
The last time I did deadlifts I had a twinge in my lower back that gave me a real scare. I used to have frequent back pain but haven't had any issues in at least 10 years so that "hey there, remember me?" feeling really got my attention and I dropped them from my rotation and decided that I should strengthen my core muscles before trying them again. I have been doing that for the last several of months so I decided to give them a try today with light weights. 115 lb. was easy, so I went to 135 and found that easy as well, so I went to 185 and finished the set with that. That was managable and easy to control so I could probably go higher, but I will stick with this weight for a while to make sure I don't overdo things.
Yesterday I was part of a small group test-swimming a new course in the Hudson from Cold Spring, NY north to Bannerman’s Island and back. It’s probably the most scenic swim route I’ve ever done, and a glorious day to be out on the water. The day had a little bit of everything—beauty, difficulty, adventure, and most of all fun. The course itself featured a lot of the highlights of the beautiful Stage 4 of 8 Bridges, which I had loved swimming in 2011.
The route was first swum solo by Rondi a few weeks ago; her blog gives a map of the route and a description of her trip. For Saturday’s adventure we had 9 swimmers of various speeds; part of the point of this swim was to test tidal predictions and swim times for a range of swimmers. The start was very near the MetroNorth train station in Cold Spring, a plus for those of us traveling up from the city. We were divided into four pods of swimmers, each with its own kayak or paddleboard escort, while Dave patrolled the course on Agent Orange.
We started during the latter stages of the flood (northerly) tide, and the goal was for all swimmers to reach the northern tip of Bannerman’s Island around slack in order to ride the ebb (southerly) current back to our starting point—a “tide me up, tide me down” swim, at least in theory. But since we would be catching only the last, weakest part of the flood and the corresponding early portion of the ebb, the current assist wouldn’t be very great—Rondi estimated the 10.5K swim would take around 2:45 to 3 hours for my group.
The day was wonderfully sunny, with a hint of fall crispness in the air. Strong winds from the north were predicted, and we had seen white caps on portions of the river during the train ride up. The kayak launch where we started was in a protected cove, though, so during our preparations before splash time things looked very calm. That changed as soon as we started swimming. Once we headed out beyond the cove into the main portion of the river, it became clear that the wind would be pushing some nice choppy swells directly at us for the first half of the swim.
With me in the third pod were Hannah, Willie, and Eli, with Andy kayaking alongside. We swam well together, and I could usually see all three of them to my right as we travelled along together. Stroking into the swells turned out to be fun if challenging—there were some nice roll-y waves which we were swimming directly into. I played with the water’s undulations, occasionally switching to dolphin kick with freestyle arms when the waves pushed my legs up behind me. Air temps were in the 60s, but the water was warm, in the upper 70s. Still, with the wind, it was pleasant feeling the sun on my back as we swam along.
We passed the densely wooded rolling hills of the Hudson Highlands, punctuated by sheer rocky cliff faces. Sometimes I would roll over to do backstroke and admire the puffy clouds moving along rapidly overhead. When I did that, the waves breaking over my head would send sprays of water over my face that left enough space for me to breathe. I really liked that effect, and played around with it several times on the trip up.
Our pod swimming upstream: me, Hannah,Willie, Eli
(Photo credit A. Moore)
We could see Bannerman’s Island in the distance, and I would occasionally pick up my head to see it getting closer. We stopped once or twice for leisurely feeds—it takes a while to feed four swimmers from one kayak—but otherwise stroked steadily along. Our instructions had been to swim steadily at a comfortable pace up to the island, in order to get there before the tide changed—then on the way back we could “play tourist” all we wanted.
As we neared the island the water grew flatter and much easier to swim in. At the time I thought the wind had died down, but in retrospect it seems we were just being sheltered from the wind and waves by the island itself. Around this time the fourth pod caught up to us, and Rondi joined in with our group. As we neared Bannerman we all stopped for a final feed before heading clockwise around the island and its ruins.
Bannerman’s Island is a bit of a curiosity. It’s a small bit of land about 300m from the eastern shore of the Hudson, and contains what looks like the crumbling ruins of a medieval castle on its northern side. The ruins are actually those of an arsenal built around the turn of the twentieth century by a munitions baron. The island and ruins are clearly visible from the railroads that run along the Hudson’s eastern shore, and when passengers first see the structure they wonder what the heck it is, and what it’s doing out there in the middle of the river. The site is now owned by New York State, and tours of the island are given every weekend.
Hannah and Eli swim past Bannerman
(Photo credit A. Moore)
As we headed up the west side of the island, we could see that one of those tours was about to start—people were disembarking from an official-looking boat onto the island’s dock. The idea flickered through my mind that we could climb out and join in—I’ve always wanted to go on a Bannerman’s Island tour, but have never been up there at the right time. But mostly by this point I was preoccupied with the swimming. Conditions had grown tough fast. Once we were no longer sheltered by the island, the wind hit us again with full force, and it was apparent that the tide had turned early and was ebbing south as we were trying to make our way north. It took some hard swimming at this point to make it to the north tip of the island and round the point, but we all managed.
When we finally rounded the tip and reached the eastern side of the island we were able to float and chat for a bit, marveling at how fast the current was carrying us back southward. It was fun watching the scenery go by as we relaxed in the water for a bit. The trip back seemed like it would be much easier, with both the wind and current with us.
We swam together for a while, then split up as we were joined by a second kayak—Eli and Willie went on ahead with Rondi, while Hannah and I enjoyed a more leisurely pace. We took full advantage of the “playing tourist” provision, stopping and making sense of the different landmarks we passed. Hannah showed me the road she loved biking on Storm King Mountain, we stopped to admire the view of West Point in the distance, the Croton Aquaduct tunnel, and whatever else happened to catch our attention. Andy proved to be an excellent tour guide as well as kayaker. Hannah was kind enough to share some of her wonderful feeds with me—applesauce and chocolate pudding. (I had only brought juice and water for this trip, and was missing my figgy pops around the 3h mark). I really enjoyed the meandering journey back to where we started—races are all well and good, but I think I enjoy social open-water swimming even more.
Finally we arrived back at where we had started. The entire swim took us around 3h20m. It was a spectacularly beautiful trip, and a really wonderful way to spend a glorious early fall day in the Hudson Valley.
At home with Susan.
1 x 400
5 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
Set I (1500 / 2400)
6 x 25 @ :40 underwater SDK with monofin
6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 50 @ :45 back flutter with fins
6 x 25 @ :40 underwater SDK with fins
Set II (1400 / 3800)
8 x 25 @ :35, long breaststroke pullout and cruise to wall
4 x 50 @ 1:00, drill IM order
3 x 100 @ 1:45, IM swim with fins, gentle descend
8 x 25 @ :40, no breath DPS free
4 x 50 @ :50, 25 fist drill + 25 free
3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns
** 4000 yards **
I woke up tired this morning so I wrote a this drill-heavy workout.
I picked this workout from PWB's workout forums: [ame="http://www.usms.org/forums/showthread.php?t=21373"]Monster of the Week[/ame].
Got into the Y lap lanes right away at 1:00pm to get started on this. On Sunday there is one lane with the handicap ladder for the walkers, 2 lanes for lap people, and 3 lanes worth of the pool for public swim. I knew it may get nutso in my lane, so I wanted to get through as much of this as possible. Did pretty decent.
10 x 100
#1/2 75 Free, 25 Fly @ 1:40#3/4 50 Free, 25 Fly, 25 Free @ 1:35#5/6 25 Free, 25 Fly, 50 Free @ 1:30#7/8 25 Fly, 75 Free @ 1:25#9/10 100 Free @ 1:204 x 125 IM (25 Fly, 50 Back, 50 Breast) @ 2:00 (went 1:47ish)
PWB wrote this as 25 Fly/50 Back/75 Breast, but that's not 125, so I dropped a length of breast.
5 Rounds of:
200 Free (I did pull) @ 2:25 (going 2:16-2:20s)100 IM @ 1:30 (1:15-1:18s)50 Free cruise @ 1:15In the middle of this I ended up having 4 people in my lane of varying speed, and I'm not sure if it was me or them that was getting more about everyone doing different stuff, and me constantly passing people age group style (anything goes).
At this point, I had to stop the PWB training, and talk with the lane to try to get us all doing the "same thing" at least. 2 of the guys I knew and the other was some tri-guy who was of decent speed. When I asked him what kind of interval he could do 100s on, he responded with "you mean how much rest between each one?" That's when I remembered that tri-guys don't actually know how fast they're going, only take :30 rest and go again, or however they work.
I just forgot about trying to coordinate, and told them I was just going to do a 500 straight pull.
1 x 500 Free Pull (went 5:40) with traffic
250 EZ and out
I really did not plan to do anything more than a simple warmup and then use duct tape to fix some of the older fins that were starting to rip at the toes. I did get all that done but the pool at the Y was cold for once!!!! Had to push.
5x200@:30RI #1&5 swim, 2&4 w/paddles & bouy #3 kick w/board
5x200@3:00 Free descend with Paddles & bouy went 2:50, 2:48, 2:45, 2:40, 2:32
500 Kick w/zoomers
4x25 burst & cruise w/zoomers
100 dolphin kick on back w/zoomers
100 kick w/zoomers
Total 3000 yards
Swam w/ Dave, Dave, Dave, Bob, Bob, Sally and Joe. Had to squeeze a workout in before soccer games started at 8:00 this morning. I was pretty slow today. Very tired from the week.
400 Warm up
4 x 25 - :30 IM Order
4 x 50 - :55 IM Order down/Free back
4 x 75 IM - 1:15
4 x 100 Free - 1:30
4 x 200 - Odds IM on 3:15, Evens Free on 3:00
4 x 50 Kick
8 x 100 - 2 IM, 2 Free; IMs on 1:45, Free on 1:30
4 x 100 Pull
200 Cool down
After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!
w/u: 300 choice
Pick a distance pyramid (and your rest):
A B C D
50 2 2 3 3
100 2 2 3 3
150 1 2 2 3
200 1 1 1 2
150 1 2 2 3
100 2 2 3 3
50 2 2 3 3
1100 1400 1700 2200
I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!
I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!
In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
There is still no swim team practice throughout the weekend as the outlook for the smoke in town was questionable at the least. Well, overnight the smoke began to thin a bit, and throughout the morning it got better and better. It's still not anywhere near normal, but I decided to go check out the conditions at the pool, and they were excellent, in fact, almost normal conditions inside there.
YMCA Lap Swim time:
I joined up with another masters swimmer (Tom) who was there, and we did a little something to get the blood flowing.
500 Free (I bet I was under 6:00 for this)
(Tom did a 400 Pull while I warmed up, he was already warmed up)
The remainder of workout we did together:
12 x 50 Flutter Kick w/ board @ 1:00 cruised about :50s w/ final one fast did :39
I made up the base of the set
Tom selected the intervals and did all Free
so I modified with the strokes mixed in to keep intervals challenging
4 x 100 @ 1:30 (25 Fly/25 Free/25 Back/25 Free) did minimum 3 SDKs on each
6 x 75 @ 1:10 (50 Free/25 Breast)
8 x 50 @ :50
Fly/BackBack/BreastBreast/FreeFreeFreeFree/BreastBreast/BackBack/Fly10 x 25 Free @ :20
200 EZ and out
2800 Yards - good maintinence workout
The radio is reporting that we should be getting 10-15 mph winds later today and tomorrow, which should do a pretty good job of getting rid of this smoke.
I can only cross my fingers and pray that the winds are from the east to push this stuff over to KNelson and That Guy for a while.
Took a risk going to practice today, figured there would be goal sets - and knew I would be the slowest thing around. Went anyway. Luckily Jennifer was there - even though she's like 8 seconds faster than me/100. Kid's were very sweet. I saw Alex D under water at my 50 on the last one & he was like egging me on - go faster! Very nice & supportive - don't quite know what the kids think of me, but they are used to me at least!!
500 Pull locomotive
5 x 100 IM on 1:30
500 Kick locomotive
16 x 50 on :50, 60, 70, 80 & 90% by 4's
4 x 4 cycle speed play
(Long talk by Terry to get us motivated for goal sets)
4 x 4 cycle speed play
4 x 100 all out sprint on ~10:00, plus 100 easy (or more afterwards)
1:09.8, 1:11+, 1:10.7, 1:09.7 - very frustrating to be so slow - good thing I go faster in meets!
Then cool down: 8 x 100 on 1:30 - first 4 at 70%, slower on the last 4
I was surprised to see that we got that much yardage in - considering it took us nearly an hour to do the Goal sets - We were originally supposed to do 5, but I guess Terry spent too much time talking to us (about how important they are, and all!) Supposedly we'll get to do this again in 2 weeks - oh goody.
- swam as 100 free/100 back/75 free/75 back...
4 x 50/1:10 strong builds - all free @ ±37
4 x 25/45 burst + cruise - went fly-free-back-free
4 x 12.5/30 FAST - all free
10 x 50/2:00 Fast break outs - strong swim - fast finishes
- swam these as #1 & 5 fly, 36±; #3, 7, & 9 back, 37±, and evens free, 33±
Set #2 - Main Set
2 x the following: - 1st time back, 2nd time free
Kick 2 x 100 dolphin with fins (1st 10 under water off walls)/2:30
Pull 4 x 50/1:00 - back 45±, free 40±
Swim 4 x 50/1:00 build - back 42±, free 38±
Swim FAST 4 x 25/1:00
- did back 1st time but was starting to cramp on 2nd round so skipped the 4 x 25s and did cool down
200 easy to cool down
Total: 3000 yards
Swam with Peter, Dave B., Dave M., Bob and Bob and a few others. Joined the main group as they started 75's. Shared a lane with Dave B. and there's no way for me to keep up with him. Didn't focus on anything really but swimming. It's hard for me to keep up with the intervals because the clocks are hard to see and they seem to change the intervals depending on when people are coming in. So, eventhough I didn't have a good feel for how fast or hard I was going, at the end I was surprised that I did 5000 yards. Never really felt like "You mean I've already swam 5000 yards?" Guess that's good.
4x100 Free on 1:30
4x200 Alternating Free/Back and Free on 3:15/3:00
400 Free w/paddles
8x100 Alt. 2xFree/Back and 2xFree on 1:40/1:30
4x100 Free w/paddles on 1:30
2x200 Free w/ Paddles on 3:00
10x50 Back w/paddles on :50
5x50 Free on :50
Q: My program is growing. I enjoy the additional time I spend on the deck coaching but collecting payments from my swimmers has never been fun or easy. Any suggestions?
A: Consider using a third party club management company for billing and fee collection, such as Club Assistant. Many coaches resist adding additional costs to their business. However, there is a value to being able to spend more time doing the things you enjoy. With an increase in your productivity, you can spend more time coaching, which benefits you and your members.
The billing of your members can be customized based on your criteria. I recommend billing in advance either monthly, quarterly, semiannually or yearly. If a member has prepaid the program fee, they are more likely to stay with the program or return to the program after an illness, injury or an extended vacation. Discounts may be offered for specific groups like families, seniors and juniors. I'm especially fond of the family discount. When one or more other family member is participating in our sport, the greater the chance all will continue to participate.
Well, the swim team practice was cancelled yesterday due to the increased smoke in the valley, along with every other sporting practice/event. I got another message this afternoon that said tonight's as well as tomorrow morning's practices will be cancelled too, due to poor conditions at both the Wenatchee High School pool, and the Eastmont YMCA pool.
For the heck of it, I called the YMCA pool to see if they were open. They were (but shouldn't have been). I should've taken a clue from the coach's emails, but stupid me decided that I'm a tough guy, and can handle a little swimming in the conditions present. Well, about 200 yards into my workout, I found out that I'm not so tough.
5 x 100 Free @ 1:30
I couldn't hold any faster than 1:13s on these, swimming with the same effort that used to get me in the 1:08/1:09 type of speed. It's amazing how much the air quality can really mess with your performance.
Well, just so the workout wasn't all for nothing, I decided to throw in:
1 x 100 AFAP from a push Free.
Went :58 which I figured was pretty good for the day.
Did a 50 EZ and out to the $#!++y conditions outside.
650 Yards <--- quite the contrast on my FLOG page alongside all the 5500, 6000, etc. workouts.
After a few hours of work tomorrow morning, I'm thinking about rounding up the kids and my wife, throwing a few soccer balls in the back, packing some $$$ for McDonalds, and taking a road trip a few hours away to find some random park with toys, and possibly a lake (for me of course) that is away from the smoke. While it sounds like a good idea, there are so many wildfires in Eastern Washington, that apparently most of the area is so blanketed with heavy smoke, that this idea may not be worth the effort involved.
Joined the main group as they finished their warmup and shared a lane with Ray and Keith. Dave B., Peter, and Dave M. were there also.
Had to get out 25 minutes early but still had a pretty good workout.
5x300 Free on 4:30 (started at 3:53 down to 3:48 on last one - happy with that)
5x150 Free on 2:30 Swim/Kick/Swim (2:10 with kicking and fins)
5x100 Free on 1:30 (held around 1:20 - wanted to do better but was worn down after the 300's and 150's)
10x50 Free on :50
5x200 Back w/paddles on 3:15 (held 3:00 to 3:05)