Warm 4x50(FR,BK,BR,FR)200IM drill 100K,200P,50FR (750)
5x200 on 3:00 (2:45-2:50)
10x50 Fly kick, odds on sides, evens on back, barefoot. on 1:10
5x100 IM on 1:45 (1:35's-feeling the weights)
2x500 Pull (7:00,6:45)
250 cool down
Coach is leaving tomorrow for L.A., so I'll be back to borrowed/old workouts.
I could ask for workouts, but she's going through a lot these days.
After last Friday and today's set, she gave me an idea where I should be
swimming and what she would like to see me swim, using 100 & 200 FR
and 100 and 200 IM as guides.
Last week I got in M-W-F swims and two gym workouts. Im planning on sticking
with that, until I actively recover.
Title says it all. Woke up at 4am w/this, had to get back OOB at 4:55 for practice - had to leave the pool twice thanks to this - good grief.
Super out of shape - but I knew it would be this way.
6 x 100 on 1:30 holding about 1:17's
100 easy (had to get out early -- story is too long to share here!)
Total: 3600 SCY
Missing LCM already! Having milk shakes & french fries for dinner; followed by weights!
RC exercises, 15 minutes
HS hi row (lat pulldown), 110 x 4 x 20, no supersetting
single leg squat thirds
-- The description of how to do them is below. * I started out much more easily and did 5 single leg squats to start and the 5 reps in each third on each leg. Instead of DBs, I used a 15 lb broomstick on my shoulder. Next time, I'll try 10 reps in each third.
skull crushers, 30 x 3 x 25, no supersetting
HS leg extensions, 70 x 4 x 6
-- so much harder than the regular leg extension machine b/c the legs move independently.
knee tuck jumps, 2 x 10
altitude drops, 10
RC mini med ball slams
med ball slamming in racquetball court, 10 minutes
* Copied from an earlier blog post: Mr. Fort mentioned that his trainer told him about a variation of the bulgarian single leg squat that "would be great for me, the sprinter." It is a continuous exercise to failure. You begin by doing several full single leg squats to warm up. Then you divide the squat depth into 3 segments. You do squats for 10-20 seconds in the only bottom 1/3, then do squats for 10-20 seconds in the middle 1/3, then 10-20 second in the top 1/3. Repeat -- if you can! This seems like a nasty lactate set to me. He said you have to use less DB weight than usual. Wolfy said this is an excellent strength builder.
After some reflection, I've decided to overhaul my dryland training as follows:
1. Conventional wisdom says that swimmers should do low rep high weight exercises at the gym since swimming is a high repetition sport. I've decided this logic does not apply to upper body work for me. In reality, I'm doing very relatively few upper body repetitions in the pool (compared to most masters) for three reasons: (1) I do so many kick intensive sets; (2) I use fins so frequently and that de-weights the shoulders (good for shoulder safety but not good for shoulder strengthening/conditioning), and (3) my yardage is very low. So, at least for this season, I am switching to high reps on all upper body weights. I will mix it up with lat pulldowns, skull crushers, push press, and DB work.
2. I'm thinking of adding dips once my shoulder is 100%. Any tips on how to start? I will use the assisted dip machine. I'm not sure how much assist to use at first.
3. I'm not going to do core work with my weights, for shorter gym sessions. I'll do 1-2 20-30 minute dedicated core workouts a week with my TRX and power wheel. I get so much core work from my fins + bikram + other weights, I don't think I need much more.
4. I would like to make an attempt to do bikram 3x week. This may mean I only do weights 2x week. And I won't have to do so much solo stretching.
5. I'm going to add the extreme angle isometric holds, which promote fast twitch, this season. Going to aim for 5x week. I have to figure out when is the best time to do them so as not to impact my other workouts.
I was going to swim today, but I was struck down again by stomach issues today. I didn't feel great yesterday afternoon after a spicy lunch and when I got home from weights today was very nauseous. It must be something I'm eating ... Geez. Need to feel better -- going to The Help tonight.
Updated August 22nd, 2011 at 05:04 PM by The Fortress
1 X 300 4:30
1 X 200 3:00
4 X 150 2:15
4 X 100 1:30
4 X 100 kick 2:10
8 X 25 sprint kick :45
1 X 100 easy swim
1 x 200 IM 3:30
4 X 50 stroke 1:00
4 X 25 stroke-fast- :40
Two rounds, short break between
2 X 150 2:15
1 X 300 4:00
Three rounds. Descend 300's 1-3
WARM DOWN: 4 X 50 easy 1:00
Sorry for not writing much last week, but it was a bit of an insane week for me and the family. School is now back in session, so we were running back and forth to the store to get school supplies, etc. And, my oldest is running cross country for her high school, so her days at school are getting longer and longer. She had her first meet on Saturday and finished 3rd among the school's JV runners - much better than she thought she would do.
As for me, I'm thrilled. After losing Fishers HS as a workout site for a multitude of reasons having nothing to do with the Masters' team, we are now back at that site. It's an amazingly beautiful pool - and it's really close to my house. BONUS! So good to be back and see "new again" teammates who found other places to train when we lost the site over a year ago.
Here's what we did today:
2 x 200 Drill/Swim Free by 100's on 3:30
2 x 200 Pull on 3:30
2 x 200 Kick on 4:00
8 x 100 IM (w/ fins) on 2:00
4 x 50 Fly (w/ fins) on 1:00
4 x 50 Back (w/ fins) on 1:00
4 x 50 Breast/Free (w/o fins) on 1:00
4 x 50 Free (w/o fins, 1>4) on 1:00 - descended from :40 to :34
Total Yards - 3700
Overall, I was pretty pleased with how I swam since this makes my 8th day in a row of swimming. I was planning to take yesterday off (as I usually do), but an open water group invited me to swim with them and I wanted one more open water experience before my first ever open water race (doing the 2K version) next Sunday. One thing I know for sure - my sighting is still horrible! Oh well... the mass start should be an interesting experience and I'm really looking forward to it. This is all part of my original "face your fishies fear" that has morphed into "huh, aquabikes would be fun to race". Conquering the open water fear is definitely a first step in the aquabike direction too. Hopefully, the weather will cooperate on Sunday and the fishies will find someone yummier to taste.
Enjoy your swims today!
Another power hour. Took Saturday off due to a triathlon at the Nat and Soccer for the rest of the day. Got some decent rest. Today felt good until the second pull. The tubing on my paddles is too short and it came out. Wasted 100 yards. I hate it when that happens.
400 Warm up
1000 - 1:30 pace - Kick as much as possible and still hold the 1:30 pace
Goal - 500 yards of kick. I did 650.
1000 - 1:30 pace - As much fly as possible and still hold the 1:30 pace
Dropped drag suit and made 550 yards.
10 times through
* 25 Stroke hard - :20
* 75 East - 1:10
200 Pull - 2:30
200 Kick - 3:30
200 Pull - 2:30
200 Kick - 3:30
200 Hard Pull - 2:30
200 Cool down
Shortened my workout today to handle some paperwork for my kids team and to chat with Bill. Should be a great season this year.
5x100@:10R Free pull to kick
10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 made all but the last one. That one I didn't even make the 1:20 either. I need to build back up to this set.
500 Free kick w/fins every 3rd fast
6x50@1:00 Free w/snorkle kick for the 1st 15 meters then add the arms
200 Free easy
Total 2500 yards
Spent a good chunk of the weekend watching swimming and chatting with friends at the Terrapin Cup at U of Md. Though it was a small meet, there were some very fast swims. Yesterday after the meet, I went with a friend to bikram yoga and dinner. Today, I went out to lunch after the meet with PV swimmer buddies and got caught in a deluge on the beltway. Had to then hustle to the grocery store and other errands before all family gets home tonight. I miss my Lil Fort after having her gone for a week!
Going to cram lots of workouts in the next 3 days and then go on a short trip to Rochester, MN -- my home town -- to visit my brother and his family for a few days. Mom Fort will also be there. I haven't been to my home town in ages; expect it to feel rather time warpy. My brother is intent on me doing his Insanity DVDs with him. I have warned him no warrior dashes or barefoot running (his current obsession) for me! The pool I swam in as a age grouper is still there. However, I cannot seem to find any bikram studios. This is the closest I can find: http://breatheyogastudios.com/. I'm wondering what hot detox yoga is ... Will have to call and inquire.
And Jeff Commings is blogging his path to the Olympic Trials. Should be good reading: http://commings.blogspot.com/.
Today was again Sunday sprint/distance day!
LCM, SMU outdoor pool
Distance lanes 5-8: Lianna McStravick
Sprint lanes 1-4: Bobby Patten
Transition set I:
8 x 50's 25 kick/25 swim
Transition set II:
200/150/100/50 pull :50 base
Went to the diving well and did
6 x Running Dives with Breakout
8 x 100's on 2:30 with fins
12.5 kick/12.5 fast swim/25 easy
reverse order on 2nd 50
50 sprint from the blocks
This was a great workout. I was so glad I bagged the garbage pull, and instead worked on dives + breakout. Given that the D+BO is 1/3 of my 50 race, I think it is well worth replacing that set with actual dive work. I can only do these running starts at SMU.
I really liked the 8 x 100's. The 2nd 50 is much harder than it looks on paper! It's easy to start out as gangbusters, quite a different thing to do a fast 12/5 then another 12.5 kick UW, all with very little breathing! I focused on staying mentally tough and kicking fast, hard, and no breathers to the wall.
I was disgusted with myself on the 50 free at the end. Not because I went a slow time, but because I waffled between waiting until the last heat and instead got up in the first heat, right after that main set. And, I was thinking I should have asked my friend Scott to go in the same (later) heat and race head to head. I knew better but didn't do anything about it, and this day, that opportunity is gone.
From now on, I am going to pay just as much attention to what heat and against whom (who?) I swim in those last sprints. An extra 5 minutes and getting pumped with your bestest/most compatible racing lineup is just as key to staying focused on what type of sets to get in during a workout. I'm excited for next Sunday!
But in promising news, I scurried to Baylor Fitness Center after dropping Claire off at her playdate. It was a mad rush to get to the one free Sunday paper in the ladies lounge for the coupon insert. I was completely deflated when I walked in and saw a lady looking throught it! But, I decided all is right with the world after a trip to the real ladies room, and decided to check one more time - maybe she wouldn't take the coupons that I really wanted. So I went back out, and she had put it down!
Yours truly is the 2-time Champion Coupon Insert Swiper at Baylor Fitness Center!!!
And even though I wasn't even planning on working out, I did an entire dry land circuit to work off all the fat bits from my rib eye steak!!!!!!!! yeah!
Got back from Cancun at 9pm last night - it was wonderful, but we are exhausted! Went to Xcaret, Xplor, Xel-Ha, Tulum, Wet & Wild & Aqua-world. Snorkling 3 days, swimming with dolphins on my birthday, zip-lining, rafting through caves & Sea-do twister boating!! It was a blast! Got started back on doing weights while at the resort, and my arms were sore most of yesterday & when I woke up this morning - good thing I could get to the pool to work the stiffness out!! Only did a 3300 (SCY) since I haven't had any quality swimming for really about 3 weeks, if you count tapering for Nationals & then the vacation time. Felt good to be back in the pool, and I was actually grateful it was short course! Can't dilly dally around with that for long though, or I won't be able to do the 10 mile swim in Chatanooga in about 6 weeks!
1000 (100 free, 50 back or breast, finished by 100 free)
800 400 pull no paddles, 400 pull w/paddles
600 kick - 50 w/board, 50 w/out - was 4 x 150
400 breast free by 50's
3 x 100 IM - did the last 300 because I realized that I will get behind on my GTD going yards instead of meters - so I wanted to be as close to 3000 meters as possible!!
Total: 3300 SCY
Had a quiet workout today. No company or kids joining me.
500 Free kick w/fins every 3rd 25 fast
10x50@1:10 Fly drills w/fins as 25 skull/25 stone skipper
8x25@1:00 Free w/snorkle 12.5 kick fast/12.5 swim fast
400 Free easy
Total 2100 yards
Sat Aug 20th, 2011
Just swam a Postal 10k
I felt I was in pretty good shape this summer with all the doubles I've done. Larry and a few of the swimmers on Longhorn wanted to do the postal 5k's & 10ks. So a while back I looked at the distance records
The NR for M45-49 was
10K Postal James Stewart 2004 2:13:47.24
so I did the math, that time is averaging 1:20.27 per 100. I thought I might be able to go faster. So a few weeks ago I decided to give it a shot. I picked up my training, did several doubles then rested Th & Fr. I shaved & even shaved my head, plus asked the swim center to drop to pool temp a few degrees. they usually keep it around 80 and think it was 76 or 77 on Sat.
Today I went 2:13:43.48! & barely broke the NR in my age group.
there's a pic of my split sheet in my FB photo album called "swimming"
My Splits Were:
01600 0:20:25.8 10:09.7
02000 0:25:28.1 12:39.9
02400 0:30:31.1 10:05.3
03000 0:38:05.0 12:39.2 18:55.1
03200 0:40:35.0 10:03.9
04000 0:50:45.9 12:40.9 10:10.9
04500 0:57:10.3 19:05.3
04800 1:01:00.1 10:14.2
05000 1:03:36.4 12:50.5
05600 1:12:02.4 11:02.3
06000 1:17:21.0 13:44.6 20:10.70
06400 1:22.49.8 10:47.4
07000 1:30:57.2 13:36.2
07200 1:33:37.5 10:47.7
07500 1:37:34.5 20:13.5
08000 1:44:53.3 13:56.1 11:15.8
08800 1:56:07.0 11:13.7
09000 1:59:01.0 14:07.7 21:26.5
09600 2:07.58.8 11:51.8
10000 2:13:43.48 14:42.4
Splits by 800, 1000, & 1500:
10:16.1 10:09.7 10:05.3 10:03.9 10:10.9 10:14.2
11:02.3 10:47.4 10:47.7 11:15.8 11:13.7 11:51.8
12.48.2 12:39.9 12:39.2 12:40.9 12:50.5
13:44.6 13:36.2 13:56.1 14:07.7 14:42.4
19:09.9 18:55.1 19:05.3
20:10.7 20:13.5 21:26.5
I spent around 2 minutes & 30 seconds on breaks.
I dove in at 7:00 am and swam long smooth and easy. I went 5100 before taking my first break at around 65 minutes, in hind sight, I swam the 1st 5k too hard and waited to long before taking my first break to hydrade and fuel up. I rested around 30 seconds then took off attempting to do 400's on 5:20, think I made 2 or 3 then fell off the pace.
I tried to stay steady and stay on pace but felt pretty certain I started off too strong. I started struggling around 7k, Thinking, I swam a really good 5k, why not get out and be done?
Around 9k I started getting calf cramps.
That last 1k really hurt and my last 100 was horrible. I kept my eye on the clock the whole way, knew I was close, and sloppily sprinted my last 25 touching the wall in 2 hours 13 minutes & 43 seconds, just under the record.
When I finished I was truly exhausted.
I hugged the wall for around 5 minutes.
Swam an easy 100.
hugged the wall longer.
Swam another easy 100.
Around 15 minutes later I crawled out of the pool, feeling exhausted and sore. My calves kept cramping, I could barely walk. So I sat down. Ed brought me a my vitamin water and a gu, Whitney gave me a powdered drink. I felt so terrible and for a while thought I needed to go the the hospital but after 45 minutes felt a little better. I needed to get home, we were driving my daughter to to Lubbock. I thought I'd get home by 10 but really underestimated how awful I'd feel after the swim.
I felt terrible, was exhausted, sweating & shaking, my calves and biceps started cramping at 9k and were still cramping hrs later. My calves hurt Saturday, Sunday & Monday. I forgot to shave my face before the swim and my stubble tore up the skin on my right delt. I had blister on base on my left index finger where my thumb kept hitting it. My left bicep had a rub spot from streamlining against my stubbly head.
I was thrilled to break the 10k record, especially since I also broke a 50 free record in Mens 45 - 49. I'm not a D man. The 10k was a crazy diversion for me, a personal challenge, and at this point, I am done with D and back to training for 50s to 400s.
Looking back, I'd:
1) shave my face just before the swim,
2) start out at an easier pace
3) take my first break sooner & then follow a preplanned schedule, like:
Maybe at 2.5, 3, or 4k then every 1k after that and
4) figure out what the ideal liquids and fuel are.
10k is a loooooong way and I doubt I'll do another one anytime soon.
Updated August 24th, 2011 at 03:20 PM by ande
I was not in the mood to swim yesterday or today after 2 hard workouts. But I was in the mood to do a full routine on my vasa!
I decided to re-read the Vasa Manual. I had gotten into a rut with only a few selected exercises besides the traditional freestyle and fly arms. Did you know there are about 80 pages of exercises you can do on the vasa machine?????
I have a kickplate and so I did a bunch of leg exercises like:
Single leg with arm movement squats
These were so awesome. Taking the advice to not go past 90 degree angle works wonders!
They have ab exericses/shoulder excercises where you essentiall sit facing front or side saddle and pull different ways, like:
Cross body shoulder raises
cross cable bend
side saddle twist forehand & backhand!
pull ups/chin ups
super ab crunches
A full arm and core workout!
And of course I did the traditional
I probably should also read the page How to Get on and Off your Vasa every so often as well, for obvious reasons too embarrassing to write about. A near face-plant was not on my training agenda for the day, heh heh!
I think I will get the ankle straps (for additional leg exercises) and the weight bracket so I can add additional weights. I would rather do power/strength work with less reps, and not use the vasa for endurance.
Next up: Swim tomorrow on my own! TBD; either a light workout with targeted sets, or a free swim day with the girls.
3 X 100 1:45 1:30
4 X 75 1:15 1:10
4 X 50 1:00 :50
Twice. Round 1 intervals left, 2 right.
1 X 300 kick
1 X 100 easy 2:00
1 x 75 build 1:30
1 X 50 fast 1:00
5 X 25 sprint :30
Three times, break between each round.
Choice. 1 X 50 easy after the set.
8 X 50 kick 1:15
Build each 50
1 X 200 3:00
4 X 100 1:30
1 x 200 2:40
8 x 50 :40
1 X 200 fast -
WARM DOWN: 4 X 50 easy 1:00
RC exercises, 20 minutes
hip abductor, 100 x 2 x 15
explosive leg press, 210 x 2 x 10
box jumps, 10
altitude drops, 2 x 10
extreme angle isometric holds:
-- squat w/10 lb DB, 5:00
-- left and right lunge, 2:00 ()
-- bicep w/5 lb DBs, 4:00
-- tricep w/5 lb DBs, 2:30
med ball slamming in racquetball court
-- single arm slams w/2 lb ball as shown in article Q posted on my blog the other day.
-- 5-10 minutes of slams w/power system ball
(less intensity than usual)
Made the mistake of going to SpringHill Rec (close to gym) instead of OakMarr Rec. Kiddie campers were everywhere, some lap lanes were closed, and no backstroke flags. Impossible for me to get in any kind of workout under those conditions. So opted for a drilly/fat burning/lactic acid reducing/keep feel mellow swim, thusly:
10 x 50
25 front scull + 25 back shooter
10 x 50 breast @ 1:00
-- easy on shoulders and underwaters get heart rate up
10 x 50 flutter kick with fins & board @ :50
10 x 50 w/turtles
25 breast + 25 back
-- very hard doing breast with turtles, particularly trying to recover.
Thought briefly about heading to bikram for a triple. But my legs were feeling crampy, so decided against that. Off to dinner and a movie soon.
Looking forward to seeing and watching everyone at the TC tomorrow! My camera is charged.
Postal 10k Planning
I trained pretty hard Mon - Wed then backed off Thu & Fri to rest a bit for tomorrow.
I asked Charles Logan, director of the swim center swim center to drop the pool temp a few degrees to 77 or 78 and they did. The skinny people were chilly.
10k's a long way, it's:
2 x 5000 or 4 x 2.5 or 5 x 2000 or
6 x 1500 + 1k or 10 x 1000 or 20 x 500 or
25 x 400 or 50 x 200 or 100 x 100
I've lined up a counter.
Swim starts at 7:00 so I'll
6:00 leave home
6:45 arrive and get ready
7:00 dive in
will put GU & water near my lane.
plus right before I swim I'll probably
down a few gu's,
drink half a liter of smart water and
take in a little caffiene
Plan to wear B70 jammer have Speedo pro back up. I'll tie it tight and probably double knot.
I've shaved some and will shave more tonight. I get a rub spot on my right delt when it hits my stubbly chin on long swims, so I'll reshave my face tomorrow morning.
I'll treat my goggs to not fog.
Correct Pace is the key
I need to stay easy long smooth relaxed and consistent.
Remain aware of
how far I've gone, how much left,
my running time and the pace I'm holding.
I'll have my counter signal 1,000's
plus 9500, 9800 & 9900
I won't stop much or for too long.
On my previous 10k I did a stretch of repeat 100's on 1:20, boy that was a mistake.
Larry suggested 3k straight then short breaks after each 1k
1st 1000 hold 1:18's & go 13:00
2nd - 5th 1000 go 13:05
targeting 65:20 5k split
6th - 10th 1000 hold 13:20
I've considered doing it as a set of
6 x 1500 on 20:00 followed by a 1000 on 13:20
I'm nervous and excited. I know somewhere during it I'll be cursing,
why did I ever get myself into this?
Wish me luck.
My sordid history with Postal swims:
Sat May 30th, 2009 LCM Swam a 10k today
Sat June 6th 2009 swam a 5k this morning
Sun Jan 23rd, 2010 Went Postal
Sun Jan 30th 2011 HR Postal Swim take 2
1 hour postal swim January 24th, 2009
Not so Fast Friday Aug 19th 2011 scy
My Postal 10ks tomorrow, so I took it easy today.
Sat May 30th, 2009 LCM Swam a 10k
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UT, main pool scy
6:30 to 8:00 dove in 6:35
wore blue camo jammer
swam with Jim
Beside Todd, tyler, Mark, Marcio & Larry
1000 mostly easy 50's
Main SET: scy
assigned: 5 x 200 on 10:00
did: 3 x 200 cruise skipped 4 & 5
(100 swim down after each)
swam around 500 easy
mainly 50's on :40
We each chipped in 1000 yards for this power hour so it ended up being an hour and 5 minutes today as we each took a break to explain our set. Donated apheresis afterwards so I'm feeling very loopy now.
500 Warm up
5 Times through
* 25 Kick/75 Pull - 1:30
* 75 Pull/25 Kick - 1:30
5 x 200 - 3:00
#1 - 100 IM/100 Free
#2 - Fly/Bk/Br/100 Free/25 Kick
#3 - Fly/Bk/100 Free/50 Kick
#4 - Fly/100 Free/75 Kick
#5 - 100 Free/100 Kick
Someone mentioned 200 fly in the next set so I dropped my drag suit.
200 Free - 2:40 (Hard)
200 Fly - 3:30 (Recovery)
200 Free - 2:40 (Harder)
200 Fly - 3:30 (Recovery)
200 Free - 2:40 (Really hard - 2:21)
25 Easy (so we could get to the deep end)
10 x 100 - 1:30
1st 25 choice stroke; 5 pull outs after each 100
I alternated Fly/Free for the choice stroke. Fell behind after the pull outs on fly but caught back up on the free.
75 Cool Down
It sounds funny, but this morning I went to 6:30 lap swimming because I overslept! I had meant to go to the 5:30 Asphalt Green workout, since this is the last week of practices there until after after Labor Day, but I didn’t make it. So resorted to my regular pool—Riverbank—and did a solo workout there. The water was a good temp, and I shared the lane with two polite young guys I didn’t know who were good circle swimmers. Here’s what I did:
1000 warmup (400s, 200k, 200p, 200 d/s)
Braided Pacman set:
15 x 200, done as 3 intertwined sets of 5 x 200 pacmans:
#s 1, 4, 7, 10, 13: FR swim > IM kick (200s, 50k/150s, 100k/100s, 150k/100s, 200k)
#s 2, 5, 8, 11, 14: IM swim > FR swim (200IM, 50fr/50bk/50br/50fr, 100fr/50br/50fr, 200fr, 200fr)
#x 3, 6, 9, 12, 15: IM kick > IM swim (200k, 50s/150k, 100s/100k, 150s/50k, 200s)
[I had planned intervals for these, but ended up often waiting or going early depending on where there was good space in the lane--I didn't want to push off right in front of someone when I was doing so much kicking. I got anywhere from 5-25 seconds rest between each 200. My goal was to do some UDKs off the walls throughout the set (except for on breaststroke)—everything else was at a nice aerobic pace.]
3 x 200 FR w/ assorted kick patterns
Extra easy 100 to retrieve kickboard from far end of pool
300 scull and play in outdoor scy pool
Appointment is at 2 pm, I really need this. This morning was actually very good.
500 Free kick w/fins every 3rd 25 sprint
10x100@1:45 free w/paddles & bouy
8x25@:45 free kick fast
8x50@:15R free sprint kick to 15 meter mark then add arms
400 Free easy 200 w/4 beat kick 200 w/ 6 beat kick
Total 3000 meters