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  1. Friday workout

    by , July 15th, 2011 at 09:04 AM (Pete's swim blog)
    Felt much better today. Not nearly as sore as I've been over the last couple days. The 200 br was encouraging. I think I have a shot a breaking 3:00. Tomorrow, I'm swimming a 400 for a triathlon team so the shorter distance today should help out some with that.


    LCM

    4 x 200 Free (Breathe 3, Left, Right, 3)
    100 Easy
    4 x 50 Free Build

    200 Stroke
    100 Kick
    200 Stroke (Br 3:30)
    100 Kick
    200 Stroke (Br 3:20)
    8 x 50 Free Down/Build stroke back

    4 x 200 Pull - 3:00

    3 Times through
    * 3 x 50 IM Order
    * 100 Free negative split
    * 3 x 50 Stroke descend

    200 IM Cool down

    (4500m Total)
    Categories
    Swim Workouts
  2. Thursday, July 14

    by , July 14th, 2011 at 09:31 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I was still feeling sore and beat up, so decided to head to my last yoga session before Nats. The temp was 105 the whole class (according to instructor) and the heat felt so much more bearable than when it's 110. I didn't have to dart out to get more water and could exert more effort.

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

    I really wanted to get in a mellow swim tonight, but summer league events transpired against me. Was very busy at the team dinner and then judging the belly flop contest. We got to use the dive teams number cards, which made it much more fun! Lil Fort got extra points for a combo belly & face flop.

    I will definitely hit the pool tomorrow. If I wake up feeling like I have upper appendages that work, I'll sign up for the meet. If so, this will be the first meet in my masters career that I haven't rested at least 3-4 days for and my first meet outside since 2006. I'm wondering how ghastly my 50s could be ...

    Few pics from Barcelona.
    Categories
    Yoga
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  3. Kick Day

    by , July 14th, 2011 at 06:38 PM (Chowmi's Blog)
    Today I decided to kick. A lot. Only.

    Billy Glasstetter coached.

    400 warm up with fins.

    6 x 150's on ?? (no. a big no)
    =>6 x 100 kick with fins on back/tummy/sides

    250; 100 strong/150 easy (no)
    =>2 x 50 fast kick with board

    2 x 200; 100 strong/100 easy (no)
    => 4 x 50 fast kick with board

    3 x 150; 100 strong/50 easy (no)
    =>6 x 25 with shoes; easy 50

    4 x 100; fast 100's on 2min (you'd think, but no)
    =>4 x 25 with shoes kick on back

    Easy 100 (why yes, I will)

    Bonus for me:
    8 x 25 underwaters

    About 1900 mostly kick. That's really good, if I do say so myself!

    The End.

    +++++++++++++++++++
    Random cooking tip: Fried rice can be the world's most complete food. Depends on what you make it with! I only eat white rice. No way no how on substituiting there. Add cubes of lean leftover steak or any meat. Cut your meat when cold or slightly frozen to get better bite size pieces. Use any veggies. I have frozen peas. Eggs. So the key is that is not ideal to use freshly made rice, unless you make it pretty dry. It will be too sticky and just mash if you try to stir fry with it right away. Best to use leftover rice. Also, you should use just enough rice as the "binding agent" instead of a huge mound of rice with bits of other stuff in it. Load up on the veggies or whatever else you have, and just use enough rice to keep it together. Use little cooking oil, since you will probably be adding sesame, hot chili oil for seasoning.

    Then you can feel so good about what you ate, especially if you're getting back on the bandwagon, or intending to fall off of it....

    ++++++++++++++

    We are watching my mother in law's dogs while she is visiting her daughter (my sister in law). The dogs pooped in my husband's office. Not the wipe-able entryway, or back hallway, or a discrete area. Right smack in his office.
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout -07/15/11

    by , July 14th, 2011 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 150 2:45
    1 X 200 build to fast

    8 X 50 1:00
    25 fast/25 easy

    3 X 100 kick 2:30
    6 X 50 kick-evens:build to fast- 1:15
    1 X 100 swim

    2 X 50 build
    1 X 50 @100%
    1 X 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, break between rounds.
    Round 1 is stroke on 1:30
    Round 2 is free on 1:15
    100's from the blocks

    WARM DOWN: 4 X 50 easy 1:00

    3500M

    Updated July 14th, 2011 at 04:15 PM by RickMile

    Categories
    Swim Workouts
  5. Thursday, 7/14/11

    by , July 14th, 2011 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up
    1000 continuous
    - went 16:37. splits by 300 were: 5:10, 5:00, 4:50, and 1:37 for last 100

    Main Set:
    W/fins & paddles
    4 x (50/1:00 - 100/1:45)
    feel dps, count strokes, accel, power in reach, timing build 2nd 50 of 100's
    - with fins and freestyler paddles, held 14 spl for all swims. times for 50's were 40-42, for 100's were 1:20-22

    Kick Set:
    Repeat twice: w/fins - 1st set w/board, 2nd - no board
    1 x 100/2:10 = moderate
    1 x 100/2:20 = stronger
    1 x 100/2:30 = strongest
    - Round 1 went 1:40-1:30-1:22.
    - Round 2 on back in streamline, went 1:43-1:35-1:25

    Mix Set
    2 x (100 pull - 50 kick - 50 drill - 50 swim)
    - drills were fist and 1-arm, 1st time free, 2nd time back

    Warm down
    200 easy - alternated free and back by 25's

    Total: 2900 meters
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  6. Backing off the distance some

    by , July 14th, 2011 at 08:46 AM (Pete's swim blog)
    Felt pretty bad today. Never really got going until the 400 pulls at the end. We did a little more that I expected today but it is down from the 6K I've been doing. Hopefully, I'll feel a little better tomorrow.

    LCM

    700 Warm up

    400 IM Drill down/Free back
    300 Pull
    200 Kick
    100 Free

    200 Kick
    100 Free
    400 Back
    100 Free
    200 Kick

    100 Kick
    200 Free
    4 x 100 Breast
    200 Free
    100 Kick

    400 Pull
    8 x 50 Fly (I did Breast Stroke w/ paddles)
    400 Pull

    4 x 50 Stroke Build, turn off wall hard

    200 Cool down

    (5300m Total)
    Categories
    Swim Workouts
  7. A shorter post today

    This morning I was able to get in a quick solo workout at the Y. Here’s how it went:

    1000 scy warmup

    Twice thru:
    25 kick (½ sprint, ½ easy)
    25 kick (½ easy, ½ sprint)
    25 easy swim
    25 sprint kick
    50 eash swim

    8 x 50 kick @ 1:00, 1-4 IM order, 5-8 rev. IM order

    500 pull build pace throughout [I did this in honor of my regular swim buddy Rondi, who is swimming the final stage of the 8 Bridges swim today. She loves doing 500s in workouts.]

    400 warmdown

    I felt good after my swim on Monday—I was sore in my muscles for about a day, but that has passed, and my joints feel good. I was also relieved not to have any lingering problems with low blood pressure, as I did after my MIMS relay swim. I think adding in more sources of sodium during feedings and reducing the amount of liquid I drank might have helped with that.

    Swimming today felt great, and I’m looking forward to tapering over the next few weeks in preparation for Auburn nats. I have a final OW swim this weekend before I really start cutting back on yardage—it’s the Grimaldo’s mile race out at Brighton Beach, an annual CIBBOWS event. It should be lots of fun.

    My race schedule for the next month is pretty chewy and varied—here’s what’s in store for me:

    Sunday, July 17: Grimaldo’s mile race, Coney Island

    Wednesday-Friday, August 3-6: USMS LCM Nationals, Auburn, AL (800 FR, 400 IM, 50 BR, 200 BK, 100 BR, 200 IM)

    Saturday, August 6: USMS 5K National Championship, Coney Island

    Saturday, August 13: USMS 2-mile Cable Championship, Lake Placid, NY

    I’m looking forward to it all!
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    Uncategorized
  8. Not too bad today

    by , July 14th, 2011 at 07:38 AM (Mixing it up this year)
    Should be first day of taper but since I won't be swimming exept in a hotel pool I figured not yet.

    State Championships for my kids this weekend GO HEAT!

    1000 Free broken 1,2,3,4,1,2,3,1,2,1 @:10R
    6x50@2:00 Free kick w/snorkle went 1:25,1:26,1:21,1:22,1:26,1:25
    2x400@7:00 Free w/paddles & bouy went 6:24 and 6:08
    4x50 from dive free 25 sprint 25 easy
    2x100 From dive free breakout then shut down

    total 2500 meters
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    Uncategorized
  9. Wed., July 13

    by , July 13th, 2011 at 11:21 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr:

    Warm up:

    500 various

    9 x 50
    3 x single arm fly/back/free

    20 x 25 shooters w/fins
    4 x back/belly/left side/right side/twirling

    Main Sets:

    3 x 100 w/paddles @ 1:30
    50 free + 50 kick

    6 x 50 kick @ 1:30
    25 AFAP flutter kick w/board & fins + 25 EZ
    -- held high 11-12

    3 x 100 w/paddles @ 2:00
    50 free + 50 scull

    6 x 50 kick @ 1:30
    25 AFAP dolphin kick w/board & fins + 25 EZ
    -- held high 11-12

    3 x 100 w/paddles @ 1:30
    50 free + 50 kick

    50 EZ

    2 x (broken 100 AFAP kicks w/fins & board + 200 EZ)
    -- :15 rest at 50 and 75
    -- on the first 50 of flutter, I had a senior moment and went on the :45 instead of :40

    #1: did flutter kick, went :51 (25, 13, 13)
    #2: did dolphin kick, went :53 (26, 13, 14)

    50 EZ

    Total: 3650

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

    Commentary:

    Woke up feeling like I had gotten mauled as a result of my deep tissue. I always forget how long it takes me to recover from these. She really worked on my back & shoulders, which were shot today. As a result, I thought I would have to do just a technique workout. But my legs were fine and ready to sprint -- and so they did.

    Just as I was leaving the pool, a huge storm hit. This seems to happen for virtually every Divisional Relay Champs we have in summer league ... Fortunately, that was it for the day and the meet proceeded as scheduled without interruption. And I only had to deek one relay.

    Still dragging my feet on entering the Hains Point meet. Hoping to feel better when I wake up tomorrow -- hopefully not too early!

    I've attached a few pictures of Eze, a medieval village in the mountains of the French Riviera. Quite lovely.

    Updated July 14th, 2011 at 10:13 AM by The Fortress

    Categories
    Swim Workouts
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  10. 7/13/11 w/the team

    It was in the high 90s today with the heat index above 110 and I worked outside all day long. Needless to say after work I was definitely lacking energy. I guess this is SC in July.

    Thankfully we did some short swims tonight. I don't know if I could have survived anything much longer than we did.

    300 Choice

    12 x 50
    3 kick @ 1:05
    3 descend stroke count @ 55
    repeat

    6 x 25 @ 30 finger tip drag
    6 x 75 @ 1:20 descend 1-3 & 4-6
    6 x 25 @ 40 one arm
    6 x 75 @ 1:10 swim strong
    6 x 25 @ 30 catch up
    6 x 75 @ 2:00 SPRINT
    6 x 25 @ 30 smooth w/bouy
    6 x 75 @ 1:05 w/buoy
    6 x 25 @ 30 breathe 1/5
    6 x 75 @ 1:00 pull

    200 w/d

    4100 scy

    After I said that we don't do many 25s the other day we got some more tonight. I actually felt pretty strong considering what my body went through at work. Time to rehydrate and get some rest to do it again in the morning.
    Categories
    Uncategorized
  11. Wednesday, 7/13/11

    by , July 13th, 2011 at 04:25 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (600)
    300 swim Free
    300 kick/drill by 50's of at least 2 different strokes
    - did 100 ea of fly-back-free

    Set #1 (300)
    6 x 50/1:00
    odds - 15m uw kick - moderate kick - drill 25
    evens - sprint 15m - build swim 35m

    Set #2 (??)
    30 min continuous swim - build by 100's (stay focused on form and feeling good)
    - did 1900 meters in 31 minutes. Felt really good and relaxed through most of it. Had a few momentary lapses in focus but got right back on track. Checked the clock every 300 and was going between 4:45-5:00 for each.

    Set #3 (300)
    2 x 150: 100 kick/25 drill/25 swim: 10 sec rest
    - kick on back, swim free, drill was fist swim

    Warm down (100)
    100 easy back

    Total: 3200 meters
    Categories
    Uncategorized
  12. Recovery workout

    by , July 13th, 2011 at 03:11 PM (Chowmi's Blog)
    Back to the pool today!
    So....let's see, recap this week:

    Sun: sprint workout + vasa at home
    Mon: nothing. My kid's summer league swim meet
    Tues: Big day at Court. Vasa at night.
    Wed: hey, that's today!

    SCM at Baylor.
    Jim Montgomery on deck

    Something for warm up. I dunno; late on deck.

    Main set:
    3 x 300 moderate
    100 easy
    2 x 300 85%
    100 easy
    1 x 300 strong/fast
    100 easy

    => Was there ever any doubt?
    I can't recall the yardage. But during that entire set I:
    1. Used my snorkel; reverse catch up;
    2. Kick on my back with fins;
    3. Swam easy;
    4. Got out and watched my 50 free from last weekend. Jim was there to watch his son, so he filmed me as well!
    5. Yours truly actually did the entire last 300!

    6 x 100 drafting in the lane
    Three in my lane, so I led on 2 and 5.

    The End.

    +++++++++++++++++
    Today was more of a recovery day. The given sets were a total bummer so I just swam around everyone.

    +++++++++++++++++
    My girls' summer league champs were fun. There were 3 teams in our division (largest teams). We have to wait for results of the other 4 in order to see if they made All-Stars (roughly explained as the Top 16; actually the #1 from each of the 5 Divs, and then the fastest 11).

    Here is the link:
    http://www.swimlac.org/NewsShow.jsp?...887&team=ntlac

    They were in Division A.
    Claire & Helen Agee, 10& under girls.

    Gooooooooo Agees!!!!!!!!!!!!!!!!
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    Uncategorized
  13. Sarasota Y Sharks Masters 5:30 AM Workout -07/14/11

    by , July 13th, 2011 at 11:48 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two times. Round 1 interval left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy
    1 X 100 swim

    4 X 100 FREE 2:15
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast

    2 x 100 swim down 2:15

    4 X 100 BEST STROKE 2:30
    Swim same pattern as free set.

    2 X 100 swim down 2:15

    4 X 50 blocks
    25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3400M
    Categories
    Swim Workouts
  14. Wednesday, July 13, 2011 6:00am - NO WORK = MORE SWIM

    by , July 13th, 2011 at 11:17 AM (Fast Food Makes for Fast Swimming!)
    I don't have to go to work early this morning (10am start time)...so I took advantage of the time available.

    500 Free
    400 Free Pull
    400 Kick w/ training fins

    5 x 200 Free @ :20 rest (did #4-5 pull)

    8 x 50 (25 Fly/25 Free) @ :15 rest
    did #7-8 full 50 Fly

    4 x 50 Kick w/ fins

    At this point the age group swim team came in, and brought their portable pace clock, which was nice! Now at least I could know how fast I was swimming.

    5 x 100 Free @ 1:40 (held 1:20s)
    5 x 100 Free Pull @ 1:30 (held 1:17s)

    100 EZ
    -------------------
    4000 LCMeters
  15. [B]Wed Jul 13th 2011 LCM[/B]

    by , July 13th, 2011 at 10:20 AM (Ande's Swimming Blog)
    Wed Jul 13th 2011 LCM

    weighed 219 after practice today


    South Central LCM Zones: DAYS AWAY
    I leave for Houston next Thursday.
    meet starts Friday at 4:00


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6:00 - 7:30 dove in 6:04
    wore FS PRO legs
    swam with Todd & Ned
    beside James, Jason, & Jim


    WARM UP
    36 x 50 on 45

    Main SET: LCM

    200 fr fast from a dive
    went 2:14

    assigned 600
    Did 500 held 1:20

    500 done 200 fr 50 kick

    400 done 8 x 50 on 1:00

    100 fr fast from a dive
    went 59

    200 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Fri Jul 22 - Sun 24, 2011 in
    Shenandoah (Houston), TX
    South Central LCM Zones: DAYS AWAY
    Categories
    Swim Workouts
  16. Time to cut back?

    by , July 13th, 2011 at 09:27 AM (Pete's swim blog)
    Coach told me to cut back on the distance today. Its still three weeks from Nationals so I'm not ready to taper yet. For the last 2-3 weeks, I've been doing 6000m 6 days a week. I ramped up slowly and have been careful about injuries. I think I can keep it up but I have my own concerns about pushing too much. Every morning, it takes 1000m to wear off the soreness from the previous day. Then, I lay another layer of soreness on top of that. I'm inclined to listen to my coach and back off to 4500-5000/day. Saturday, I'm swimming an open water 400 on a triathlon team and I'll take Sunday off.

    My biggest concern about cutting back is my weight. I've worked hard to get down to 180 lbs. The problem is that I don't diet, I just up the exercise level. Maybe I can jog or cycle in the evenings to compensate some.

    LCM

    4 x 300 Swim/Kick/Stroke (reverse IM Order)
    100 Easy

    3 x 400 Pull

    300 Free down/IM order back
    50 Stroke
    300 Free down/IM order back
    2 x 50 Stroke
    300 Free down/IM order back
    3 x 50 Stroke

    3 Times through
    * 50 Kick Hard
    * 200 (50K/100Free/50K)
    * 50 Kick Hard
    100 Easy

    3 x 100 Choice stroke - 3:00 Sprint
    I did breast (1:37 w/ Dive, 1:37 w/ push, 1:34 w/ push and draft)
    100 Easy

    800 IM Easy
    100 Cool down

    (6000m Total)
    Categories
    Swim Workouts
  17. Stage 5

    What a week it has been so far! We have had perfect weather... hot and sunny mostly as summers in NY typically are. All the swimmers and kayakers and boat crews have exceeded my expectations and I'm so honored by their enthusiastic support of the 8 Bridges Hudson River Swim!

    For many of the swimmers, the stages they participated in were the longest swims they have ever done... and all against the clock as the unforgiving afternoon flood tide waits patiently for the chance to battle and thwart our progress.

    I knew stage 5 (Bear Mt Bridge to Tappan Zee) would likely be the biggest challenge of the week... this statement is possibly premature, as there are still 2 stages to go. Rondi, Janet and I did a test run of this stage with Captain Greg Porteus, and Mates Wayne and Ritchie a few weeks ago, and we fell a bit short... 3 miles of the Tappan Zee. The data gained was useful, and we were able to adjust our plan to give us the best chance for success yesterday.

    We all gave it our best shot, and John (who swam yesterday as well) and Tobey (who will be swimming Catalina in a week) both powered their way to the finish. I resigned at about 9.5 hours with .2 miles to go... but my progress was slowed to a rate of <.1 miles/ 30 minutes. It became clear that I would have at least another hour if I was going to make it at all.

    Knowing that John finished, and Tobey was ever closer satisfied me... the stage was a success, even if my own efforts fell short, and I was able to resign a few hundred yards short of passing through the Tappan Zee's shadow.

    I will splash today, where I left off... adding a little bit extra to stage 6 and continue the attempt to complete the 120 miles. No Stage 5 ribbon for me, but I'm feeling good physically. We wind down to just 2 swimmers for the next 2 days. This will be much easier logistically, but I will miss the company and camaraderie. It had been a joyus week!

    I will write up a more detailed report of each stage once Rondi and I have a chance to review and debrief.

    http://tarrytown.patch.com/articles/...days-120-miles
    Categories
    Uncategorized
  18. Stage 5

    What a week it has been so far! We have had perfect weather... hot and sunny mostly as summers in NY typically are. All the swimmers and kayakers and boat crews have exceeded my expectations and I'm so honored by their enthusiastic support of the 8 Bridges Hudson River Swim!

    For many of the swimmers, the stages they participated in were the longest swims they have ever done... and all against the clock as the unforgiving afternoon flood tide waits patiently for the chance to battle and thwart our progress.

    I knew stage 5 (Bear Mt Bridge to Tappan Zee) would likely be the biggest challenge of the week... this statement is possibly premature, as there are still 2 stages to go. Rondi, Janet and I did a test run of this stage with Captain Greg Porteus, and Mates Wayne and Ritchie a few weeks ago, and we fell a bit short... 3 miles of the Tappan Zee. The data gained was useful, and we were able to adjust our plan to give us the best chance for success yesterday.

    We all gave it our best shot, and John (who swam yesterday as well) and Tobey (who will be swimming Catalina in a week) both powered their way to the finish. I resigned at about 9.5 hours with .2 miles to go... but my progress was slowed to a rate of <.1 miles/ 30 minutes. It became clear that I would have at least another hour if I was going to make it at all.

    Knowing that John finished, and Tobey was ever closer satisfied me... the stage was a success, even if my own efforts fell short, and I was able to resign a few hundred yards short of passing through the Tappan Zee's shadow.

    I will splash today, where I left off... adding a little bit extra to stage 6 and continue the attempt to complete the 120 miles. No Stage 5 ribbon for me, but I'm feeling good physically. We wind down to just 2 swimmers for the next 2 days. This will be much easier logistically, but I will miss the company and camaraderie. It had been a joyus week!

    I will write up a more detailed report of each stage once Rondi and I have a chance to review and debrief.

    http://tarrytown.patch.com/articles/...days-120-miles
    Categories
    Uncategorized
  19. Stage 5

    What a week it has been so far! We have had perfect weather... hot and sunny mostly as summers in NY typically are. All the swimmers and kayakers and boat crews have exceeded my expectations and I'm so honored by their enthusiastic support of the 8 Bridges Hudson River Swim!

    For many of the swimmers, the stages they participated in were the longest swims they have ever done... and all against the clock as the unforgiving afternoon flood tide waits patiently for the chance to battle and thwart our progress.

    I knew stage 5 (Bear Mt Bridge to Tappan Zee) would likely be the biggest challenge of the week... this statement is possibly premature, as there are still 2 stages to go. Rondi, Janet and I did a test run of this stage with Captain Greg Porteus, and Mates Wayne and Ritchie a few weeks ago, and we fell a bit short... 3 miles of the Tappan Zee. The data gained was useful, and we were able to adjust our plan to give us the best chance for success yesterday.

    We all gave it our best shot, and John (who swam yesterday as well) and Tobey (who will be swimming Catalina in a week) both powered their way to the finish. I resigned at about 9.5 hours with .2 miles to go... but my progress was slowed to a rate of <.1 miles/ 30 minutes. It became clear that I would have at least another hour if I was going to make it at all.

    Knowing that John finished, and Tobey was ever closer satisfied me... the stage was a success, even if my own efforts fell short, and I was able to resign a few hundred yards short of passing through the Tappan Zee's shadow.

    I will splash today, where I left off... adding a little bit extra to stage 6 and continue the attempt to complete the 120 miles. No Stage 5 ribbon for me, but I'm feeling good physically. We wind down to just 2 swimmers for the next 2 days. This will be much easier logistically, but I will miss the company and camaraderie. It had been a joyus week!

    I will write up a more detailed report of each stage once Rondi and I have a chance to review and debrief.

    http://tarrytown.patch.com/articles/...days-120-miles
    Categories
    Uncategorized
  20. The Sluggard is still with me....its me.

    by , July 13th, 2011 at 07:39 AM (Mixing it up this year)
    Felt sluggish again today. No energy and no speed.

    10x100@2:00 Free realy slow on this
    200 Free kick w/fins on side
    10x100@1:40 Free w/paddles & bouy barely able to hold 1:35's yuck
    500 Free kick w/fins
    8x25 from block 4 free 4 fly
    100 Free easy

    Total 3000 meters
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