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  1. a great workout both distance and fly

    by , May 4th, 2012 at 11:41 AM (Mixing it up this year)
    Some how I managed a great workout today.

    500 free
    10x100@1:45 free w/ paddles & bouy held 1:37's
    500 free tempo kick w/zoomers this killed my legs in a good way

    4x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/fins went 3:31, 3:28, 3:17, 3:09 the 3rd one I had 2 swimmers trying to pass in my lane on the last lap so I just went deep and did dolphins kick right under them both they were wondring where I went

    200 EZ

    Total 3000 meters

    Updated May 4th, 2012 at 12:50 PM by Donna

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  2. 05.04.12 - Friday workout

    by , May 4th, 2012 at 10:51 AM (Pete's swim blog)
    Swam with Dave and Dave. Felt a bit slow at the beginning but was pretty strong at the end. Had a good timed 500 pull. Lots of 200s today.

    SCY

    400 Warm up

    4 x 200 - 3:00 convert free to IM
    100 Easy

    50 Kick/150 free - 3:00
    100 Kick/100 free - 3:10
    150 Kick/50 free - 3:20
    200 Kick - 3:30 (made 3:00)
    4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 kick)
    100 Easy

    4 x 200 Kick - 3:30 Descend (3:15, 3:07, 3:03, 2:58)
    50 Easy

    500 Timed pull (5:37) Felt good all the way through. Matched my meet time from February.

    200 Cool down

    (4550 total)
    Categories
    Swim Workouts
  3. Swimming Heaven

    by , May 4th, 2012 at 10:30 AM (Elise's Fitness Fun)
    Back in the pool for a good workout on Wednesday, May 2. Have to say I fell in love with swimming again. Swam outdoors in a long course pool with perfect weather. Also had my new fins on for the entire workout. The water sliding over me felt wonderful. I felt so much peace shutting out the rest of the world as I swam back and forth. It all reminded me of why I got so into swimming so long ago.

    I can't remember the entire workout as it has been a couple of days, but did a total of 2100 yards. My favorite set was a series of 6 x 50 on 1:00 where we did 25 kick/25 swim.

    Haven't posted since last week, so will just give a brief overview of what I have done and then will post the weights workout I did last night.

    Thursday, April 26
    Ran 3 miles. Threw a little bit of walking in there.

    Friday, April 27
    Weights. Included 3 sets of 5 x 95 on bench press. Was told I should move up to 100 next time I lifted.

    Saturday, April 28
    Two mile run.

    Tuesday, May 1
    Two mile walk

    Wednesday, May 2
    Two mile run
    2100 meter swim

    Thursday, May 3
    Weights

    Warm-up: 5 min. run/walk on treadmill

    Bench press: bar x 5, 65 x 5, 3 sets of 100 x 5 (well actually got a little bit of help on number 5 rep of last two sets). Will hang out at this weight for a while.

    Lat hi row: 90 x 5, 110 x 5, 3 sets of 140 x 5

    Hammer curls: 2 sets of 15 x 10

    Squats: 1 set of 65 x 20

    Seated calf-raise machine ( I have called this ankle extension machine in the past.): 2 sets of 90 x 8

    Captains chair: 3 sets of 20 leg raises
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  4. Friday 5/4/12

    Friday 5/4

    AM only SCY

    500 swim
    400 pull w/ buoy
    300 IM K/Dr/Swim

    2x
    3x150 D1-3
    1 @ 2:05
    1 @ 1:55
    1 @ 1:45
    4x50 @ 1:00 stroke w/ upside down paddles, odd DPS, even build

    12x100
    4 @ 1:15 D1-4
    4 @ 1:10 D1-4
    4 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00)

    w/ fins:
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 25 FL kick under H2O/50 fast kick on back
    1:00 rest
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 50 fast kick on back/25 FL kick under H2O

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  5. Thursday May 3rd

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    300 warmup
    4 x
    * 100 @ 1:45 free
    * 2 x 25 @ :30 kick
    * 2 x 50 @ 1:00, 25 drill + 25 swim
    IM order by round

    5 x 200 @ 3:10, 25 fly, 25 free, 25 back, 25 free, 25 breast, 50 free

    12 x 75 @ 1:05, pull with buoy and paddles (went 50 - 53)

    * 3200 *
    Categories
    Swim Workouts
  6. Thursday, May 3, 2012 5:00am

    by , May 3rd, 2012 at 11:29 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    200 Free Pull

    2 x 200 IM @ 3:00 (went 2:35/2:??**)
    2 x 100 Free @ 1:30 (1:10s)
    2 x 50 Back @ :50 (:40s)

    **I almost killed myself here, inhaling all water somehow instead of air about 10 yards from the finish. I had so much water in the lungs that it wasn't funny. Definitely not the way I want to go when heaven is calling my number!

    6 x 50 Kick w/ board @ 1:00 (:41-:44s)

    500 Yards of just swimming around and talking with others.

    -------------------
    2000 Yards

    ===============================

    I was planning to swim again tonight, but then forgot that this was "bracelet night" at the Apple Blossom Carnival in Wenatchee. Family first, right?
    Kids get to go on unlimited rides all night long for $25 each. A helluva deal considering the "ticket price" is $20 for a 40 ticket card. Each ride is 8 or more tickets (even the kiddie rides), so that is 5 rides for $20! With 3 kids, and my income, there is just no way to afford this on a normal day!

    Only problem was that it was cold (53 deg.), then windy, then the rain came on top. At least they got almost 2 hours of fun!
  7. Thursday 5/3/12

    Thursday 5/3

    PM only LCM + Crossfit

    Swim:

    Ripped straight from the PWB archives and then tweaked for LCM.

    400 (100 FR/200 IM K/Dr/100 FR)
    5x100
    3 @ 1:20 D1-3 (1:17, 1:15, 1:12)
    2 @ 1:15 hold red HR (1:10, 1:09)

    9x50 @ 1:10 kick w/ board (3 FL/3 FR/3 BR)
    5x50 swim FR
    1 @ 1:00 EZ
    3 @ :40 cruise
    1 @ 1:00 EZ

    3x
    400 @ 5:40 pull w/ buoy + paddles, N.S. D1-3 by round (5:06 (2:37/2:29), 4:55 (2:30/2:25), 4:43 (2:26/2:17))
    3x100 @ 1:40 50 Dr/50 Bld
    4x50 @ 1:00 w/ fins 25 shooter/25 kick on back in S-line

    200 EZ

    Total: 4500

    Crossfit:

    2x
    20 wall balls w/ 20 lb ball
    400 meter run

    15 toes to bar
    2:00 rest

    3x
    20 pistols
    400 meter row
    Categories
    Swim Workouts
  8. Workout 05/03/12:

    by , May 3rd, 2012 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    Got in for a long swim before a short trip to the weightroom. I had a message from JamesAdams about the main set he did last month that was a killer, so I used swiped it from his blog, with a few modifications ...

    200 FR/200 BK/200 IM drill w/u
    12 x 50 Drill/Kick/Pull IM with :10 sr between each

    1 x 300 FR pull with buoy (3:31)
    10 deep water bobs before ...

    5 Rounds of:
    75 (50 Free, 25 Fly) @ 1:10/1:10/1:05/1:00/:55 by rounds
    75 (25 Free, 50 Fly) @ 1:20/1:15/1:10/1:05/1:00
    75 (all Fly).............@ 1:30/1:20/1:15/1:10/1:05
    75 (all Free) always @ 1:00 each round
    no rest between rounds...just stay on interval
    Then a long 400 loosen before getting out.
    (Solo/Rec/3400yds/65 minutes)
    ------------------------------
    I was able to keep all intervals, but did more one-armed fly then full fly. I did make a point to do a full 75 fly on the first and last rounds. James suggested that I could swap the stroke with back, but I figured that I'd just take the abuse and get a good workout. Great set, James!

    After a quick shower I hit the weight room and did:
    Deadlifts:
    3 sets of 10, bar only (45#)

    I am pretty sore after the swimming and lifting this week. Jazz suggested that I aim for 4 days of lifting instead of the 3 that I tired this week, and I have to agree that my body will like that idea a lot more.

    I might get up in the morning for a swim before work, but I doubt it. This looks more appealing right now:
  9. Wednesday May 2nd

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    500 warm up

    2 x
    * 2 x 100 @ 1:45, 2 x [ 25 stroke + 25 free ]
    * 1 x 100 @ 1:45, free

    2 x
    * 1 x 25 free
    * 2 x 50 @ 1:00, 25 stroke + 25 free
    * 3 x 75 @ 1:30, 1) 75 stroke, 2) 50 stroke + 25 free, 3) 25 stroke + 50 free
    * 2 x 50 @ 1:00, 25 stroke + 25 free
    * 1 x 25 free

    8 x 25 @ 1:00 pull with buoy and paddles, calculate golf score (stroke count + time) - went 25 - 27 (10-12 strokes + 15-16 sec)

    200 warm down

    2450

    ************************************

    PM Weights

    I started doing weights three or four times a week, following the The Jazz Hands Big Four Lifting Program. I decided to add weights to my regime both to try to improve my swimming and to also hopefully gain some weight. My BMI is near the bottom of the "normal" range so I am not dangerously thin, but 158 lb. is light for 6'3" so I would like to gain a few pounds.

    I am not strong enough to do 10 x 3 chin-ups or dips so I have been doing them on an assist machine. I started out needing 60 lb. of counter weight, but I was able to use only 40 lb. on the dips today so I already seeing some progress!

    Dips
    Body weight (158 lb.) - 40 lb., 10 sets of 3

    Standing face pulls
    35 lb., 5 sets of 8

    Box Jump
    5 sets of 10
  10. Stroke Workout, back to indoor routine

    by , May 3rd, 2012 at 07:47 PM (Chowmi's Blog)
    So after 1 LCM workout, I have decided to bag the outdoor on my own thing. It completely disrupts my showering routine. Being so used to nice shower pressure, free shampool/cond/bodywash and fluffy towels (that I don't have to bring or wash, I might add!), I just can't do the great outdoors.

    SCM, Baylor Fitness Center
    Billy G coached
    recall Tue/Thurs are stroke days

    500 warmup
    "SMU IM" 100 free/back/free/breast/free

    12 x 50 kick on 1 Min

    20 x 50's on 1:00
    5 sets of 4
    :30 rest in between
    Rotating IM's
    Fly/back
    back/breast
    breast/free
    free/fly

    I did 3 sets IM, then did backstrokes on sets 4 and 5. Good training for my next 200 backstroke! Not sure how to translate, but
    Set 4 back: 41, 43, 43, 41
    Set 5 back: 40, 41, 39, 38
    I think I can push them a bit more. Part of the key is to get a good turn and trajectory off the wall. Otherwise you use all your silver bullets trying to straighten out and an inefficient breakout.

    8 x 100 pull
    2 on 1:45
    4 on 1:25
    2 on 1:45
    ====> no, did misc 50's around everyone pulling very easy. I was pooped out!

    The End
    +++++++++++++++++++++++++++

    Today was quite difficult. I am so bloated I feel like I have an anvil in my tummy and two personal watermelons strapped to my calves. But the consecutive days of Ruffles and dip were quite worth it.

    I really like the line in the latest swimmer magazine - ...."Bay says that the goal for a masters swimmer should be to discover the least amount of work you can do and still accomplish your goals, providing your goals are realistic and healthy." I think I already do this, but I use the cost/benefit continuum. Here's my 100 free analysis, or, more to the point, why I rarely swim the 100 free:

    Current best time: 54.7
    Commentary: pretty hard and not altogether pleasant feeling.
    Analysis: Don't really care to swim it.

    What if's:
    53.99 need a bit more effort training ==> no, still don't care
    52.99 this gives me pause. but no, i'd have to say not worth the effort I know i'd have to put in. Better to do nothing more and continue at 54.7
    51.99. There are so many girls that go 51's it would be fleeting for a moment, but ugh, the thought of the effort is a total dealkiller. I have no desire to train up to my potential just to be in the no-man's land of 51's.
    50.99 or even better? That's barely even USA winter nationals, and totally not worth the effort. Hand me some Ruffles and Dip, please.

    My goal these days is to stay a solid non tapering regional/sectional cut qualifier in the 50 free. The day I have trouble doing that in season, then I will have to reconsider the cost/benefit continum. I would also like to get as many top tens as possible, with no specific places in mind. To simply make top ten consistently is fine with me. No one really cares or remembers whether you were 3rd, 7th, or 10th. 10th is like winning an Olympic bronze medal. You are just so glad you showed up, and swam hard enough, then got a place!
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  11. MF Gridge Prep, Thursday, May 3

    by , May 3rd, 2012 at 05:33 PM (The FAF AFAP Digest)
    Swim/SCY/Partly with Speedo:

    Warm up:

    600 various
    10 x 25 shooters
    8 x 50 fly drills

    Main MF (Monofin) Sets:

    -- all dolphin kick on back

    2 x 25 shooters
    1 x 50 up tempo w/ MF

    1 x 225 cruise for time,
    Went: mystery time
    I will note that this time was 14 seconds faster than Speedo, who put an MF for the first time and cruised a 225 as well.
    75 EZ
    hot tub w/Speedo

    1 x 200 cruise
    Went: stopped at 150
    cramp and legs were going wtf
    maybe the hot tub wasn't the smartest idea
    100 EZ

    1 x 150 cruise
    100 EZ

    1 x 100 cruise
    (hmm, this was the same time as the first 100 of my 225, reflecting my weeny sprinter endurance)
    100 EZ

    1 x 50 up tempo
    100 EZ

    4 x 50 @ 200 pace @ 1:00
    50 EZ

    4 x 50 breast @ 1:05
    50 EZ

    Total: 3100/2200 kick


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

    I'm still crashing and hungover from the event. Though this is fairly normal for me after a big travel meet. I'm wondering if I should have done 3 x 1500 this week. Felt dreadful in the water today, like I was sinking. Still decided to persevere and give the legs a workout. I think they were in shock both from the kicking and hypoxic element. Plus, they were a bit sore from my first drylands yesterday in a month. Still, I feel confident about the upcoming gridge. 8 kicks the first 25 and 7 kicks thereafter.

    I will be dry tomorrow. I'm heading up to Dartmouth tomorrow for parents weekend. Can't wait to see Fort Son; it's been a long time.


    Ultra Short Distance Training:

    Wanted to post a couple articles on ultra short distance training that Kevinj posted on my blog. (Might have posted the first one before, can't recall.) Next short course season I will likely shift into even more ultra short distance training and race simulation and bag lactate sets.

    http://www.fcnm.org/kubrt4.pdf

    http://coachsci.sdsu.edu/swim/bullets/energy39.pdf

    Check out this quote:

    High-effort-level event-specific training can be performed using very short work bursts and brief
    rests. Not only is the total volume of relevant work increased, but so is the volume of specific high intensity
    work-quality maintained. Neuromuscular patterning of a competition-specific nature can be
    enhanced. Research in this area puts to rest the claim that traditional swimming training, which
    produces high levels of fatigue with high levels of lactate and glycogen depletion, is a "good"
    training experience. Such training reduces the volume and quality of potentially beneficial training
    that could be performed, and therefore, should be viewed as detrimental to possible adaptation,
    certainly when compared to what can be achieved with ultra-short training.

    Updated May 3rd, 2012 at 05:55 PM by The Fortress

    Categories
    Swim Workouts
  12. DOUBLE Thu May 3rd, 2012

    by , May 3rd, 2012 at 04:42 PM (Ande's Swimming Blog)
    DOUBLE Thu May 3rd, 2012

    weighed 220 after practice

    TODAYS PRACTICE:
    Whitney Coached scy
    noon - 1:15 dove in around 12:06
    swam with Nate
    beside Traci, Todd, keith, Stan, & chuck

    Warm Up
    assigned 6 x 150
    did 600 to 700

    Main Set (LCM)

    8 x 100 fr on 2:00 90% effort
    held 57's, 8's & 9's

    200 easy

    8 x 100 fr on 1:50 90% effort
    held 58's & 9's

    200 easy

    assigned: 8 x 100 fr on 1:40 90% effort
    felt a calf cramp coming on
    Did: 1 & 2 went 59 & 61 skipped #3
    swam #4 60, did 50 yds for #5 & 6, skipped 7,
    dove #8 went 54

    200 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  13. Test Set - Kick-Style

    by , May 3rd, 2012 at 02:06 PM (Year Three: The Road Back)
    For today's workout, I was planning to mainly kick the first part and see if I could do the 20x50 Free test set at the end of the workout. As the workout got underway, however, I had to rethink my plans as my shoulder was fairly achy from the beginning. Therefore, I did a little free in the workout and did the test set as a 20x75 Kick on 1:30 (wearing short fins). I was able to hold 1:11's throughout (and finished on a 1:08). Pretty happy with that, but slightly bummed that my shoulder wasn't up to the test set. Anyway, here's what we did today:

    100 Warm-Up
    1 x 200 KIck on 4:00
    1 x 50 Drill on 1:05
    1 x 200 One-Arm Fly w/ fins on 4:00
    1 x 50 Kick on 1:05
    1 x 200 Kick on 4:00
    1 x 50 Kick on 1:05
    5 Sets - all w/o fins
    - 1 x 25 on :30 Kick
    - 1 x 25 on :30 Drill
    - 1 x 50 on 1:00 Swim-Build Speed
    20 x 75 Kick on 1:30 Predictor Set - Hold Best Ave. (w/ fins held 1:11s)
    100 Cool-Down
    Total Meters: 2950

    On another happy note, I reset my Go the Distance goal to 250 miles (down from the 500 miles originally) and have still been behind since the beginning of the year. I am now within 5 miles of my goal pace. Of course, the weekend is coming.....

    Enjoy your swims today!
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/04/12

    by , May 3rd, 2012 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 100 stroke 1:45
    1 X 100 free 1:45
    Four rounds

    LCM

    2 X 400 Pull 6:00

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  15. Thu May 3rd, 2012

    by , May 3rd, 2012 at 12:29 PM (Ande's Swimming Blog)
    Thu May 3rd, 2012

    Sharkfest was cancelled so it's off my calendar.
    Entered LCM Nats yesterday.
    Omaha here I come.
    thinking about driving there.

    Catching up on missed blogs:

    Mon 4/30
    doubled, didn't blog 2nd practice

    Tue 5/01
    doubled, didn't blog either

    Wed 5/02
    went to bed late tue night, slept in,
    skipped 5a.m. practice & made it to noon practice 30 min late swam around 2.5k

    TODAYS PRACTICE:
    Whitney Coached scy
    6:30 - 8:00 dove in around 6:35ish
    swam with Jim, Paul, & Kelly
    beside Traci, Tyler, Chris, Larry & David

    Warm Up
    assigned 8 x 150's
    did 650 to 800

    Main Set (LCM)

    8 x 100 fr on 2:00 90% effort
    held 61's & 2's

    200 easy

    8 x 100 fr on 1:50 90% effort
    held 60's & 1's

    200 easy

    8 x 100 fr on 1:40 90% effort
    held 60's & 1's

    200 easy

    12 x 25
    odds easy free on 40
    evens easy speed SDK on 20

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Uncategorized
  16. Thursday, 5/3/12

    by , May 3rd, 2012 at 12:21 PM (A comfort swimmer's guide to easy swimming)
    SCM - Recovery day

    I was tired and a bit sore from the last 2 days so just did a real easy swim this morning. Basically just floated back and forth and blew bubbles.

    I picked one of Leslie's HIT recovery workouts and modfied it. Did not worry about intervals until the last set.

    300 swim
    5 x 200: - #1 IM drill, #2 IM kick, #3 IM drill with fins, #4 pull free, #5 pull back

    Repeat 3x
    1 x 100/2:00 smooth
    2 x 50/1:00 smooth
    4 x 25/45 strong with long underwaters
    - Did free on #1 & 3, back on #2.

    Total: 2200 meters
    Categories
    Uncategorized
  17. 05.03.12 - Wednesday workout

    by , May 3rd, 2012 at 10:43 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Felt fairly strong again today.

    SCY

    400 Warm up

    200 Free - 3:00 (Did IM)
    200 Free - 2:55 (IM)
    200 Free - 2:50 (IM)
    200 Free - 2:45 (IM - Just missed the sendoff)
    200 Pull - 3:00
    200 Kick - 5:00
    200 Free - 2:40
    200 Free - 2:35
    200 Free - 2:30
    200 Pull - 3:00
    200 Kick - 5:00
    200 Free - 2:20 (2:15)
    100 Easy
    At 50 yards into the last 200, I came off the wall and everything just clicked. I surged ahead of the lanes next to me and it felt easy. Then, I jammed up on the wall and never got it back. Wish I knew what I was doing.

    20 x 50 - 1:01 Pull/Kick - If more than :10 seconds rest, keep kicking.

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  18. Flying

    I'm en route to Phoenix this morning to be part of some OW lake swims over the weekend. If all goes well I'll end up swimming over 27 miles over the span of 3 days. That's a lot of swimming! I'm feeling a little nervous and a lot excited about the whole adventure. I'll be getting to see a part of the country I've never been to before, and meeting a lot of local open-water swimmers. The lakes we'll be swimming in--Saguaro and Canyon on the first two days, then Roosevelt on the third--look truly stunning. The first swims starts early tomorrow morning. Can't wait!
    Categories
    Uncategorized
  19. i am trying to walk now... though my legs are weak

    by , May 3rd, 2012 at 08:27 AM (Mixing it up this year)
    Last night did some ab and leg work but not much. Today however my legs are now trashed from more kicking than I have ever done.

    600 free w/snorkle
    8x50@1:00 w/zoomers odds over/under evens under/over
    50 EZ

    50 tempo kick in 1:00
    :30 VK
    50 EZ

    100 tempo kick in 2:19
    :30 VK
    50 EZ

    150 tempo kick in 3:25
    :30 VK
    50 EZ

    100 tempo kick in 2:18
    :30 VK
    50 EZ

    50 tempo kick in 1:09
    :30 VK
    50 EZ

    12x50@1:15
    1-3 25 front scull + 25 V sit scull
    4-6 breast dolphin
    7-9 breast flutter
    10-12 25 free + 25 free under water recovery

    100 EZ

    Total 2150 yards
    Categories
    Uncategorized
  20. Wednesday, May 2, 2012 5:15am & 5:00pm

    by , May 2nd, 2012 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    Got a late start this morning, but made up for it by doing the age groupers workout that was up on the board from the night before. These are always fun.

    Warmup:

    300 Free
    200 Free Pull

    Main Set: (try to average 1:00 or more of rest on each)

    1 x 400 Free @ 5:30 (went 4:30)
    1 x 200 Stroke @ 3:30 (went Fly - 2:20)
    (this is a "warmup" swim for next week's gridge with Fort)
    1 x 100 Free @ 2:30
    1 x 400 Stroke @ 6:30 (went IM - 4:59)
    1 x 200 Free @ 3:30 (went 2:15)
    1 x 100 Stroke @ 2:30 (went Fly - 1:05)

    100 EZ

    I really liked doing that set. It had just the right mix of pain and pleasure in it.

    5 x 100 Dolphin Kick on back w/ Speedo training fins @ 2:00

    -------------------------

    2500 Yards and off to work

    =================================

    P.M. Workout in the Y lap lane

    2 rounds of:
    (stay on interval between rounds)
    5 x 100 Free @ 1:30, 1:25, 1:20, 1:15, 1:10

    Take :30 to get pulling gear on for

    2 rounds of:
    (stay on interval between rounds again)
    5 x 100 Free Pull @ 1:25, 1:20, 1:15, 1:10, 1:05**)
    ** I think I missed this one on the first round by a second, but just got on it again. 2nd round I was dying, and used the 1:05 interval as my cooldown.

    2 rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (went :55s)
    • 75 Free EZ @ 1:30
    100 EZ

    12 x 25 @ :30 (Odds moderately fast, Evens Sprint)
    was probably going :13s on the evens.

    ----------------------
    3000 Yards (2000 of this was done under 30 minutes) <--tiring


    5500 Yards for the day