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  1. Workouts 11/05/13: morning and evening

    by , November 5th, 2013 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill/200 Bk/4x50 (b/c down, IMO back)

    kick swim pull with snorkel (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    4 x 100 on 1:30 (first 25 = IMO)
    50 loosen and out
    (Solo/Rec/2500 yds/45 min)
    ----------------------------

    Nice swim before loading up recycling as I headed to Chapel at the college. Learned today that through circumstances that I can only attribute to God's grace the heating for the two floors of the school (which currently has none) has been reduced from $250k to around $40k! I finished up with some tiling and now the two third floor bathrooms are about 90% complete with half of the fixtures in place - hearing how God caused the $20k for the bathrooms is another great work. It is so amazing to be a part of how He is moving to make this college a reality, and I am blessed to be here for such a time as this.

    After I drove the dad taxi after school, I went to the college's library and checked out the book sale room. I was able to get a more in depth Bible dictionary, a survey, and three other works for just $3.50 to add to my library - would have cost over thirty on ebay to get the same ones. Very cool. After a small supper, I headed to complete my double:

    200 Fr/100 Bk/100 Kick/100 Pull

    Water Rat's 16 x 150's via slknight:
    1 on 2:30 (1:40 base)
    4 on 2:20
    1 on 2:40 - used snorkel and AP to this point
    3 on 2:10 - did Back - made 'em
    1 on 2:50
    2 on 2:00 (1:20 base)
    1 on 3:00
    1 on 1:50 - 1:44
    1 on 3:30
    1 AFAP - 1:32

    150 loosen and out
    (Masters/Rec/3050 yds/60 min)
    ---------------------------

    I did this set a month ago and really liked it. I was a lot faster this time around on the AFAP, almost tossing my supper at the 125 turn. Felt great! I mixed some ice cream with my protein shake and am looking forward to
    Tags: waterrat
    Categories
    Swim Workouts
  2. 11|05|13 SCM

    by , November 5th, 2013 at 09:23 PM (Blog)
    Warmed up with 500 fr/dr WF

    300 dr

    250 FK

    200 dr

    ailments: left shoulder loose from pushing maintenence stand at work

    I weigh about 163. Noticed my lower abs (belly button area) has gross saggy skin.
    Categories
    Uncategorized
  3. Beach day

    This morning I coached the early TNYA workout, then headed out to the beach with Hannah. We took turns swimming from Grimaldo’s chair. I went to the aquarium and back, and enjoyed a good shiver on the beach after. The water was crisp and had some movement to it—not quite “sporty,” but at least a little jaunty. The sun was in and out, and with air temps in the 50s the beach was fairly empty. It felt like such a privilege to have the whole beautiful place to ourselves—or at least to share it with a few territorial seagulls, one of which kept trying to grab the edge of my beach blanket in its beak. Afterwards we went by the spa just a block from the beach that offers good $35 hour-long massages, then picked up a knish for the subway ride home. I treasure these fall beach days.
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  4. Tue Nov 5th, 2013 SCY

    by , November 5th, 2013 at 03:01 PM (Ande's Swimming Blog)
    Tue Nov 5th, 2013 SCY

    Man I'm a terrible swim blogger
    Been Swimming 5 or 6x per week, lifting 3 or 4,

    got the woodlands SCM meet this weekend and

    might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    recently had a bad case of poison ivy and the river behind my house flooded on Nov 1st, the bridge I drove over to get to 6:00 am practice went underwater a few hours after I crossed it, a few people tried to cross the bridge and got swept away


    Whitney Coached,
    6:30 to 8:00 dove in around 6:47
    swam with Mike
    Beside tyler, jim, chris, larry, gull & Nate

    Warm up
    skipped it


    Main Set

    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest

    assigned 16 x 50 bk
    did a fast 25 back on several

    assigned 8 x 75 br
    did a few 75's & 25's then got out

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385

    DAYS TILL

    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  5. Week 58 - Tuesday

    by , November 5th, 2013 at 02:35 PM (After a long rest)
    Prior to getting back in the pool last year I had a kidney stone issue which at the time was very painful and caused nausea. I saw a specialist and after initially seeing the stone on an MRI the stone disappeared and according to the doctor had probably passed. Since being back in the pool I have not had any issues, however this morning I woke with a dull ache in my lower right side and felt nauseous.

    I decided that I would still practice to see if it was just how I slept that caused the feeling. Todays workout was pretty miserable and I am pretty sure something in my kidney is causing my discomfort.

    Todays workout

    Warm up
    12x100 swim with snorkel on 1.20

    Main set
    10x300 on 3.30 best average
    8x100 kick with fins on 1.15

    Total 5000scy

    My 300's were off today compared to my prior efforts on this test set and I held 3.10's throughout. Ironically this was my pace on the 1000 this past weekend so its not that bad or my swim this weekend was just slow(or both). I am going to try to get to see my urologist today.
    Categories
    Swim Workouts
  6. Tuesday, November 5, 2013 9:30-10:15am

    by , November 5th, 2013 at 02:10 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    Long easy 800 Free - stretching out the muscles from work last night
    (800/800)

    Kick Set w/ short fins:

    2 x 100 SDK on back @ 1:30
    2 x 75 SDK on back @ 1:10
    2 x 50 SDK on back @ :45
    2 x 25 SDK on back @ :20
    (500/1300)

    5 x 100 Free Pull Fast @ 1:30 (went 1:07/1:06/1:06/1:05/1:03)

    100 EZ
    (600/1900)

    8 x 50 @ 1:00
    2 Rounds of 4:
    • 25 Fly Fast/25 Free EZ
    • 25 Fly Fast/25 Free EZ
    • 25 Fly Fast/25 Free EZ
    • 50 Fly Fast (went :32/:31)
    • **Fast meaning 200ish pace

    (400/2300)

    100 EZ and gone

    ------------------------------
    2400 Yards


    Only 1 more week till my "weekend" I get next Tues/Wed. off work. Hopefully. If not, then it's the Saturday next week that I requested off for my meet.
  7. Tuesday is Fly day aka monofin play day

    by , November 5th, 2013 at 07:28 AM (Mixing it up this year)
    Decided to do a fly day today with the monofin. I need to get my knots in my back and neck worked out.

    500 free
    500 free kick w/zoomers
    200 fly torque drill w/paddles
    200 fly scull drill w/snorkle & monofin
    10x50@1:00 fly w/monofin holding 40's with last one in 36
    200 1 arm fly drill w/monofin alternate arm
    200 fly kick on back w/monofin
    5x100@1:45 free easy w/strapless paddles & snorkle maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  8. 11|04|13 SCM

    by , November 4th, 2013 at 08:50 PM (Blog)
    20 x 25 on 0:30 free WF

    7 x 25 DFS free fast, fully rested
    • slightly above and below 13's


    1 x 25 DFS FK
    • 18L


    Preparing for SC SCM meet 6-8 Dec

    No ailments
    Categories
    Uncategorized
  9. Swimming with Santa and many other swims

    by , November 4th, 2013 at 05:52 PM (One Stroke at a Time)
    November 3, 2013
    SCY
    700
    4 x 150 on 2:20 100 swim 25 underwater kick as far as you can go then swim 25 easy kick
    2 x (3 x 100 on 1:30 pull then 2 x 50 on 1:00)
    4 x 25 IM order on 35 then 2 x 100 IM on 1:45
    50 easy
    4 x 100 on 1:20
    4 x 100 on 1:25
    7 x 100 on 1:30
    12 x 25 kick on 35
    150 easy
    4400 yards

    November 2, 2013
    SCY
    600
    2 x 300 pull on 4:15
    3 x 200 descend on 3:00
    4 x 150 kick on 2:45
    10 x 100 on 1:45 start all drill IM add one length swim to front until all swim, repeat all swim then add one length drill from front until all drill
    8 x 75 pull on 1:05
    100 easy
    4100 yards

    October 30, 2013
    SCY
    125
    3 x 100 (25 sprint stroke/75 easy) on 2:00
    25 easy
    3 x 150 (50 sprint stroke/100 easy) on 3:00
    6 x 100 pull on 1:30 75 free/25 back
    600 swim
    150-100-50-150-100-50 kick (150s on 2:45, 100s on 1:40, 50s on 45)
    125
    3 x 100 (25 sprint stroke/75 easy) on 2:00
    75 easy
    3200 yards

    October 28, 2013
    SCY
    3 x (2 x 275 on 4:00 then 2 x 50 on 1:00)
    I have no recollection of the rest of the swim
    3100 yards

    Sunday, October 27, 2013
    800
    10 x 75 on 1:15 odds back (drill/build/swim) evens (free/breast/free)
    4 x 25 stroke on 30, 4 x 100 on 1:30, 4 x 50 fast on 1:00 IM order
    4 x 50 kick on 1:10
    4 x 25 stroke on 30, 4 x 100 on 1:30, 4 x 50 fast on 1:00 IM order
    50 easy
    6 x 75
    8 x 25 easy kick
    12 x 50 pull on 1:00 2 fast/1 easy
    50 easy
    4500 yards

    Saturday, October 26
    SCY
    100
    8 x 100 kick on 1:45 descend 1-4, 5-8
    5 x 4 x 50 on 1:00 slow/fast, fast/slow, 50 fast, 50 easy
    8 x 125 on 1:50 pull (125 cruise/25 fast)
    3100 yards

    Friday, October 25
    400
    3 x 3 x 100 on 1:30 swim/kick/swim/kick. swim/drill/swim/drill, swim/stroke/swim/stroke
    9 x 100 on 1:30 kick under water/50 easy/25 stroke
    10 x 50 on 1:00
    200 kick
    100 easy
    3000 yards

    Thursday, October 24
    SCY
    100
    8 x 75 on 1:20 kick/drill/swim
    4 x 2 x 200 free/IM order kick on 3:40 then free/IM order swim on 3:20
    6 x 100 pull
    100 easy
    3000 yards

    Tuesday October 23
    SCY
    500
    8 x 50 kick on 1:15 descend 1-4, 5-8
    8 x 25-50-75-100 on 30, 50, 1:10, 1:40 25s and 75s stroke, 50s and 100s free
    50-100-150-150-100-50 pull
    100 easy kick
    100 easy swim
    3700 yards

    I have been bad about blogging my workouts but have kept on swimming. I have felt up and down in the water with some periods of pretty extreme fatigue. My strokes have felt better lately with more consistency on times but my free has been pretty slow (at times slower than IMs for 100s).

    Last Saturday, I went to the rec center near my house and swam by myself for the first time in a long time. Our practice had been cancelled due to a a kids meet and a college meet. The rec center is always a bit chaotic on Saturday am and this was no exception. I swam by myself or with one other person but the chaos is with the swim lessons in the adjacent lanes. It is mostly very small kids so there is a lot of crying along with some flying balls and toys. On Saturday, I was surprised though because halfway through the swim, I looked down and there was a person scuba diving with a Santa hat and beard on. I had not seent he announcement but they were having underwater pictures with Santa. There is a Santa scuba diving and then the kids put on snorkels and masks for underwater pics. I was tempted to get my picture taken but the line was a bit long and I had to go to a U10 soccer game followed by an Age Group Penthalon swim meet. Ahh, maybe next year...
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    Uncategorized
  10. Workout 11/04/13: morning

    by , November 4th, 2013 at 04:06 PM (Maple Syrup with a Side of Chlorine)
    Quick little swim before work today, trying to ride the DST wave while I can ...

    200 Fr/200 Bk/200 IM drill/ 4x50 b/c

    3 x 100 FR on*1:20
    1 x 100 kick on*2:00
    2 x 100 FR on*1:20
    1 x 100 kick on*2:00
    1 x 100 FR on*1:20
    1 x 100 kick on*2:00

    50 loosen and out
    (Solo/Rec/1750 yds/30 min)
    Categories
    Swim Workouts
  11. Monday, Nov. 4

    by , November 4th, 2013 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills w/agility paddles
    5 x 50 breast w/MF @ 1:10
    8 x 25 shooter w/MF @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (25 AFAP from blocks + 25 EZ)
    -- rolling on 59
    -- fly (12), back (13), breast (15)
    100 EZ

    Did a couple sets from the HIT forum:

    4 x through, 1 of each stroke w/fins
    75 @ 200 pace @ 1:10/1:15/1:20
    25 fast @ 100 pace @ :30
    25 AFAP @ :30
    75 EZ

    50 EZ

    5 x 50 dolphin kick w/fins & board:
    1 = burst + cruise @ 1:00
    2 = 25 fast + 25 EZ @ 1:30
    3 = 35 fast + 15 EZ @ 1:30
    4 = EZ @ 1:00
    5 = AFAP (25 high)
    200 EZ

    8 x 25 w/chute & paddles @ 1:00
    -- 4 breast pull, 2 free, 2 torque drill
    200 EZ

    Total: 3650


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

    Got in a solid speed workout. Didn't feel too bad given that it was 8 days in row of working out with 7 swims, but feel sore now. Taking tomorrow off with Lil Fort, who has election day off.

    Reasons to keep a swim blog: http://swimswam.com/8-reasons-keep-swim-log/

    Interview on stretching: http://www.swimmingscience.net/2013/...ntent=FaceBook
    Categories
    Swim Workouts
  12. Monday, November 4, 2013 9:15-10:10am

    by , November 4th, 2013 at 02:26 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 (:50s, desc. the last 3 :48, :47, :45)
    (1000/1000)

    4 x 250 Free Pull @ 3:20 (went 2:58/2:58/2:56/2:50)
    I was originally going to do 300s, but miscounted on the first one, so adjusted.
    (1000/2000)

    4 x 150 Free Pull @ 1:55 (went 1:40/1:45/1:43/1:40)
    (600/2600)

    Kick Set w/ short fins:
    • 200 SDK on back @ 3:00
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK @ :30 (went :35, dead tired legs)

    (500/3100)

    100 EZ

    ----------------------
    3200 yards
  13. Riverbank morning

    I had a good swim this morning at Riverbank State Park, sharing a lane and most of a workout with Rondi and Hannah. Here’s what I did:

    1000 lcm warmup (400s, 200 RIMk, 200p, 200 IM d/s by 25)

    1 x 100 FR @ 1:40
    1 x 50 fr @ 1:00
    2 x 100 FR @ 1:40
    1 x 50 fr @ 1:00
    3 x 100 FR @ 1:40
    1 x 50 fr @ 1:00
    4 x 100 FR @ 1:40
    1 x 50 fr @ 1:00
    5 x 100 FR @ 1:40
    1 x 50 fr @ 1:00
    [My goal was to keep all the 100s under 1:30—I made 14 of 15. Pleased, as I was having trouble just making the interval on these a month ago.]

    50 easy swim

    12 x 100 fr/bk halfsies, descend each set of 3, @ 1:50 (first 7) and 1:45 (last 5)

    400 IM kick/swim by 50
    300 fr pull
    200 IM kick
    100 warmdown + play

    It was such a pretty morning that I walked home from Riverbank—about 4 miles—on the footpath by the Hudson, enjoying the brilliant foliage and the white-capped river.

    Things I’m grateful for today: good lanemates who are also good friends, toe socks, and race directors who hold swims in interesting conditions. In that last category is Andy Davis, who put on the first-ever 2.6-mile Cold Water Challenge in Fairfield, CT this past Saturday. It was a really beautiful swim and I enjoyed it greatly. Water in the sound was flat and in the mid- to high-50s. Hope it becomes an annual tradition!
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  14. Week 58 - Monday

    by , November 4th, 2013 at 01:35 PM (After a long rest)
    Today was a recovery workout and generally I felt pretty good. I have a little twinge in my left shoulder which is not impairing anything but I did ice and went careful today. I had a very early night last night and felt refreshed when I woke this morning.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 kick on 1min

    main set
    8x200 on 3 mins. I was under orders to keep my heart rate down and to go slow.
    10x50 drill on 1 min
    10x50 free on 40

    warm down
    100 easy

    total 3900scy

    i struggled to go slow without my stroke falling apart. I comfortably held 2.15s on the 200s and worked on hand entry. The kick felt good and the drills I worked my hand entry and my turns. Apparently when I get tired I do more side turns than straight over turns so i concentrate on that. The 50s on 40 I got my heart rate up and it felt pretty good. Overall a nice easy workout with lots of focus on hand entry and turns.
    Categories
    Swim Workouts
  15. Finally got a good distance workout in

    by , November 4th, 2013 at 07:31 AM (Mixing it up this year)
    Today I attempted to do another 1650 swim this time with no issues. Felt good and was on pace the whole time.

    500 free
    500 free kick w/zoomers
    1650 Free for time w/strapless paddels & bouy in 23:08
    350 free easy w/snorkle
    200 free kick w/zoomers
    8x100@1:45 free easy

    Total 4000 yards
    Categories
    Swim Workouts
  16. Sunday, Nov. 3

    by , November 3rd, 2013 at 03:42 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Swam with Jim and John, another Sewickley master.

    Warm up:

    600 various
    100 scull

    Main sets:

    Jim and John did 10 x 100 free @ :140
    I did 10 x 75, done as 25 fast + 50 EZ @ 1:40
    100 EZ

    4 x 100, I did flutter kick with fins & board
    1 = cruise
    2 = break :5 @ 50, hold same time (I went too fast on this one)
    3 = break :5 @ 50 & 75, hold same time
    4 = break :5 @ each 25 (quads burning)
    100 EZ

    8 x 50 build down @ 1:00
    -- I did them burst + cruise
    100 EZ

    Jim & John did 8 x 50 build @ 1:00, concluding it was harder to build speed than maintain speed
    I did 5 x (3 x 50) w/fins @ 1:00
    1 = 100 pace
    2-3 = EZ
    -- 2 fly (24 high-25), 1 breast (29), 2 free (24 high-25)
    100 EZ

    Total: 3600


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

    I felt a lot better today than yesterday, thankfully. I could have used some more warm up, but got in some quality work. And it was nice to have some company for a workout.
    Categories
    Swim Workouts
  17. Sunday 3rd Nov 2013 - USAS BB/B/C Meet in Rockwall Tx

    by , November 3rd, 2013 at 02:59 PM (After a long rest)
    We had a very nice Italian dinner last night with a group of the parents whose children swim with my daughter. The general opinion was that everyone enjoyed the day and they were all very supportive of my efforts which again was very reassuring.

    I woke this morning feeling pretty good, a little sore, but nothing I was not expecting. I jammed my left index finger at the end of my 200 and it was a pretty blue color. I iced it which really helped a lot with swelling. Luckily it did not affect any of my swimming yesterday or today but it does look pretty or as they say in Texas, purdy.

    we did a similar warmup to yesterday.

    500 free
    8x50 swum by 25 IM order, kick, swim, drill swim
    4x50 kick
    4x50 build free
    100 easy
    4 backstroke starts and turns

    The kids were all excited about my swims yesterday and they made me feel great.

    Todays swims were great and I even swam two events I don't have any perspective on since I don't think I ever swam either in yards in college in the 200 back and 200 IM.

    100 free - 49.7
    200 back - 2.06.19
    200 IM - 2.11.12
    1000 free - 10.33.62

    I was very pleased with the 100 free and my splits were great; I was out in 24 and back in 25. This was quicker by .5 second than my 100 at spring nationals shaved and tapered and I am definately not that right now. I seem to have strength and speed but no pace endurance right now which is sort of weird based on how we have been training. I was very pleased with the 200 back because unlike the 100 I had pretty decent turns and my splits were pretty consistent. I did not know what to expect from the IM and other than the breast felt pretty good. I highly doubt I will swim this again but it was fun. The 1000 i was very tired before the race but once i got in the water i felt ok and felt better split wise than yesterdays 500 and I had even 500 splits. I had one bad turn at 450 but other than that I felt good considering all the swimming I did this weekend.

    I achieved my goal for the meet which was A cuts which enable me to swim up a level and have some competition at my next USAS meet. My next USAS meet is mid December at the COR classic which again is being swum at our facility. I also have a masters meet in a couple of weeks at Baylor which I am looking forward to since it will be my only SCM meet this year.

    Updated November 3rd, 2013 at 03:58 PM by StewartACarroll

    Categories
    USA-S Swim Meets / Events
  18. Saturday 2nd Nov 2013 - USAS BB/B/C Meet in Rockwall Tx

    by , November 2nd, 2013 at 09:27 PM (After a long rest)
    I woke up feeling pretty good this morning. I ran and grabbed chick-fil-a breakfast for everyone and ate breakfast watching the early English Premier League game. Half my family(the black sheep) support Chelsea(it pains me to even write the name) and the other half(the cool side) support Arsenal. It was great to watch Newcastle beat Chelsea while enjoying my breakfast burrito.

    My daughter and I headed to the pool 30 minutes early. We went to walk onto the pool deck where I was stopped and asked if I was officiating and when I said no they said no parents were aloud on deck. I explained I was a swimmer and the woman laughed but did eventually let me pass.

    We did a pretty crowded warmup as follows:

    500swim
    4x4x50 IM order swum kick, drill, pull, swim
    4x50 build
    100 easy

    My first swim was not until about half way through the meet which sucked, but finally I got to swim and I actually did not have much rest between my swims.

    50 Free - 22.77
    100 Back - 58.31
    200 Free - 1.50.96
    500 Free - 5.07.16

    I was pleased with everything except the 500. My splits were all over the place which was very disappointing. I was very pleased with the 50 free and 100 back. I think I would have been at least a second or more faster on the back if I had not jammed my turns. This was as quick as my rested and shaved time from spring nationals, with really crappy turns so there is plenty of room for improvement. The 200 felt good, but I hoped to go under 1.50. My splits were pretty good on the 200 and I felt strong throughout.

    Overall I am pleased with the meet so far and got 4 A cuts today which will enable me to go up a level where I will get some strong competition. It was interesting today being in the first heat with NT's. I lapped most swimmers in my heat in the 200, and lapped everyone 2-3 times on the 500 in my heat. I think the kids were quite intimidated by the old dude and I did not hear any negative comments from any parents, in fact quite the opposite with many of the parents on deck congratulating me and thanking me for swimming which was very nice.

    Updated November 3rd, 2013 at 08:09 AM by StewartACarroll

    Categories
    USA-S Swim Meets / Events
  19. Saturday, Nov. 2

    by , November 2nd, 2013 at 05:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    -- 4 from push, 4 from blocks
    100 EZ

    4 x through, 1 each stroke
    1 x 50 @ 100 pace @ 1:00
    2 x 25 fast kick @ :30
    1 x 100 EZ @ 3:00

    200 EZ

    Total: 2450


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


    I was dead after just one of the fast 50s @ 100 pace and knew a real workout wasn't happening today. I slogged through the set and decided to get out and try tomorrow. I think I was just weary from yesterday's drylands (the first real session in many months) and allergies. I will try again tomorrow. Hoping to meet up with Jim and Mark at the Sewickley Y.
    Categories
    Swim Workouts
  20. a quick one at the Y in 86 degree water

    by , November 2nd, 2013 at 05:06 PM (Mixing it up this year)
    did fairly well today even without pushing hard.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    500 breast kick
    5x100@1:45 free w/strapless paddles & bouy held 1:25's
    500 free kick w/zoomers PUSHED IT!
    5x100@:15RI drills w/snorkel

    Total 3500 yards
    Categories
    Swim Workouts