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  1. Sarasota Y Sharks Masters 5:30 AM Workout -03/22/12

    by , March 21st, 2012 at 02:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are three weeks out from Y Nationals and will start our taper/rest today.
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 free 1:45
    Swim 1-7 @ 80/90% #8 @ 100%
    2 X 100 easy 2:00

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 50 1:15
    Stroke, swim all at 80/90%
    IM'ers should swim two of each
    2 X 100 easy 2:00

    8 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards/easy finish

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Taper Day 3 - 03/21/12

    by , March 21st, 2012 at 01:46 PM (Workout Swimmer)
    Probably did too much this morning - it was long course, no ATAC practice due to Spring Break.

    600 back/free
    300 pull no paddles w/snorkle
    300 pull w/paddles & snorkle
    100 pull w/paddles (caught my last 2 100's time - and amazingly I was 5 secs faster w/out the snorkle - have suspected as much)
    400 kick, every other 100 w/out the board
    400 breast/free
    4 x 50 mod on 1:00
    4 x 200P on 3:15 - last two were broken, one at the 100, last one at the 50 for about 5 secs - Did these with Bill M - who is a complete lazy butt until the very last 200 of the entire workout - go figure. Beat him anyway.
    100 easy
    Total: 3200LCM

    Feeling pretty good in the water - trying to make sure I don't over do it & actually get some rest, but still maintain enough conditioning to have a decent 500 free on Sunday. Really looking forward to going out of town. Superboy & his dad (my hubbie) are both coming to watch -- woo hoo! Gotta try on my new Finis fast suit - haven't put it on yet & I've had it since Auburn Nat's! Sure hope I can get on the stupid thing.
  3. I'm done - hopefully

    by , March 21st, 2012 at 10:47 AM (Nobody Special)
    * Just saw my physical therapist today and she basically told me I am out of the woods concerning this spine/neck injury. Coulnd't have gotten better news. No surgery and I'm feeling good as I steadily and slowly continue to increase my yards.

    * I missed posting my last couple of work outs though Sunday's was fairly straight forward - four 500s and then 12 100s for 3200 yards.

    *Today's workout:

    200 warm up

    4x400 free

    12x100 free (ev fourth back) (1:45 int)

    200 warm down

    3200 yds total
  4. Wednesday 3/21/12

    by , March 21st, 2012 at 10:41 AM (The Labours of SwimStud)
    I did this one that Fort put out, witht he caveat that it's deceptively hard...It is but I didn't really feel it until I got out of the pool...I enjoyed I though.

    Warm up:
    500 choice
    8 x 25 shooters w/fins @ :35/:40/:45
    50 EZ
    8 x 25 no breath free w/paddles @ :35/:40/:45
    50 EZ
    Speed Sets:

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

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

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

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

    2 x burst + cruise @ 1:00
    50 EZ

    5 x 100 broken AFAP @ 6:00-7:00
    -- broken :30 rest at each 25
    -- fins optional
    -- 150 EZ after each 100

    100 EZ

    I threw in some BR and FLY to my repetitions for variety. I only did 4 x 100 (With fins) at the end due to time but I went FR,Fly, FR, BR (with fins and fly kick).
  5. 03.21.12 - Wednesday workout

    by , March 21st, 2012 at 09:11 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86.


    400 Warm up

    6 x 50 - :45
    50 Easy
    800 Timed Open Turns every 200
    2:18, 2:25, 2:22, 2:22 - 9:27
    Shooting for 1:10 pace. Ended up just under 1:11. Heat was definitely getting to me.
    50 Easy

    4 Times through
    * 250 Kick - 5:00
    * 6 x 50 - 1:00 Odds Stroke, Evens Pull, #5 Hard

    200 Cool down

    (4000 Total)
    Tags: 800, free, timed
    Swim Workouts
  6. hoping to be back to normal later today

    by , March 21st, 2012 at 07:24 AM (Mixing it up this year)
    My right leg is about 1 inch shorter at the moment meaning my hip is out again. That is the source of the pain. Chiropractic appointment should solve the problem today.

    Once again used the same warmup to loosen up my back and make my day tolerable till my appointment at noon.

    500 free w/snorkle as 50 swim/50 kick
    8x25@:45 shooters w/zoomers
    50 EZ
    8x25@:45 no breath free w/paddles *** made all but 1
    50 EZ

    10x25@1:00 burst + cruise
    100 EZ
    8x25@1:00 burst + cruise
    100 EZ
    6x25@1:00 fly burst + cruise
    100 EZ
    4x50 from drive good breakout 2 fly 2 free the first one I knew I moved wrong OUCH still finished the other 3
    100 EZ

    Total 2200 yards

    I do have a kids meet this weekend but I am swimming thru this one. Besides I actually get tired having to coach all day too. I am doing the 100 free and 100 back saturday and 200 free and 100 fly sunday. The 50 free was too late in the meet on sunday for me to be able to swim decent.
  7. 3K yesterday... Whitman's ghost.

    by , March 20th, 2012 at 11:00 PM (Alex's swim journal)
    So, I did a nice 3K continuous swim yesterday in 59 minutes. Felt surprisingly good, even after the 9000 yards the day before.

    Today I got to the end of the day and had a choice... rest or head back out to the YMCA and get in a hurried workout before closing time. I was hovering between the laptop (on a card table that serves as my desk in the bedroom) and the 15-year old, 13" portable TV on the dresser around which a stack of books has taken up residence (they don't all fit on the card table). Anything good on TV? No, not really.

    Then Walt Whitman's ghost appeared...

    Well, not really; just the old paperback of Leaves of Grass that had migrated up from the bookshelf in the den up to a place on the dresser, prepared (with Emerson, Homer, Virgil, and Dante) for conjuration on a moment's notice. Dog-eared pages called out to me... dare I ignore them? Dare I attend the voice of the dead poet? Allen Ginsberg asked where the poet Whitman was taking him that night as they walked from the supermarket. I'm taking uncle Walt back down to the den for a vacation on the bookshelf (probably won't be too long of a vacation, but you never know where the readings will lead).

    Whitman goes back to the bookshelf, I've missed my daily swim because I dove into a book and spoke with a ghost. He should haunt us all with his expansiveness. Now I don't need the book to feel him there (witness the end of "Song of Myself"):

    "I depart as air, I shake my white locks at the runaway sun,
    I effuse my flesh in eddies, and drift it in lazy jags.

    I bequeath myself to the dirt to grow from the grass I love,
    If you want me again look for me under your boot-soles.

    You will hardly know who I am or what I mean,
    But I shall be good health to you nevertheless,
    And filter and fibre your blood.

    Failing to fetch me at first keep encouraged,
    Missing me one place search another,
    I stop somewhere waiting for you."

    Click image for larger version. 

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  8. Tuesday, March 20, 2012 6:10pm

    by , March 20th, 2012 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it home safe and sound from our trip to Seattle for my son's visits to Seattle Children's. Everything is fine...just some scheduled tests to get a baseline set of information for later events.
    Had plenty of snow on the passes going over the Cascades, and I'm pretty sure we were one of the only ones up there with studded tires on, judging from the way people were driving! Even the big trucks were doing better than most of the passenger vehicles. We got home and picked up my older daughter from my parent's house, and then I sweet-talked my wife into dropping me off at the pool for a last minute swim.

    Got this done in 50 minutes at the end of lap swim. Had to share with 1 noodler (same one from week before), and two other lap swimmers, but I made it work. After the warmup I got into my own lane that cleared out.

    500 Free
    500 Kick w/ board
    500 Free Pull
    got through all this with minimal headaches from lap traffic

    8 x 125 IM @ 1:55 (rotate extra 25 in IMO) (1:35-1:40s)

    10 x 100 Free Pull (held 1:08s throughout)
    • 3 @ 1:20
    • 3 @ 1:15
    • 2 @ 1:12.5
    • 2 @ 1:10
    100 EZ and out
    3600 Yards

    I really enjoyed that deep water pool in Seattle yesterday. Even the shallow end of their pool near the bulkhead is about 5 feet deep, going to over 12 feet pretty quick.
  9. A 3-swimsuit day!

    Today I had a fun outing to Brighton Beach with my friend Hannah. She’s the one out to visit 40 pools this year—see her blog and Patrick’s excellent interview with her on SwimmersCircle for more info on that fun project—and our primary mission was to swim at the Shorefront YM-YWHA’s 25yd pool. (Dipping in the ocean and eating local delicacies were merely side benefits.)

    When I arrived at Brighton it was chaotic—today was a special election day there, with a contentious race featuring a local candidate. There were people pamphleteering on every corner, extra security in the subway station, and the focal point of it all turned out to be the Shorefront Y, which was doubling as a polling station. I slowly made my way in and met Hannah, who had scored us free guest passes for the day. We changed in the cramped locker room and headed to the pool.

    Unlike most YMCAs, which are more or less secular workout facilities, the Shorefront Y is strongly identified with the Russian Jewish community in which it’s located. To accommodate its users’ religious observances, the Y’s pool schedule has co-ed hours, men-only hours, and ladies-only hours--we planned to try out the pool during the first and last of these, with an ocean swim sandwiched in between. We arrived during the ladies swim, which occurs around noon every day (the mens’ hours are early morning, before work). I had brought a workout, just in case we had our own lane to do with as we wished, but it was clear when we hit the pool deck that an interval workout just wasn’t going to mesh well with the other pool users. Instead, we swam mostly laps in the designated fast lane, politely dodging and working our way around the other two swimmers there.

    I felt a little uncomfortable about swimming during the ladies-only time here—the pool was semi-crowded, some of the other users didn’t have many options for enjoying the water in a way consistent with their beliefs, and I have tons of places and times that I can swim. Also, the two women swimming with us were not very accommodating lanemates (but then they were not being particularly kind to each other while passing, either) All in all, I was happy to get out after about 800 yards, change into a beach suit, and head outdoors.

    Before we did, though, we chatted with the lifeguard—Hannah asked her to take a picture of us at the pool for her blog. Turns out she was also the swim coach for the kids team at the Y, which has about 30 swimmers. She seemed ecstatic that we were at the pool, and wanted to know about our swimming backgrounds. She complimented us on being “professional swimmers!”

    The morning fog had still not scattered when we got to the beach. We spread out our blankets and sat for a while watching the seagulls. They seemed to be finding a lot of stuff to carry around—we saw quite a few flying and running around with things in their beaks. It was warm and peaceful, and we enjoyed a little snack while we chatted and waited for the sun to come out. Finally Hannah decided to go in—I stayed on the beach to watch our stuff—and she swam down to the white building and back. When I saw her heading back in I headed down to the water with her towel and parka to welcome her back to dry land.

    At the water’s edge I watched a seagull wrestling with a rather large crab. It dropped it when I got close, and the crab lay on its back waving it long legs around in the air. It had the longest legs I think I have ever seen on a crab, and I was mesmerized by its upside-down dance. Finally a wave came in and allowed the crab to turn itself back over. Standing upright, it looked just like a tarantula—a really huge tarantula. Ugh. Just then Hannah came in. I pointed out the crab to her, and she said that they were all over the bottom. “I don’t know if you’re going to like it out there,” she concluded. She knows me well! She did point out that the crab had 10 legs—we counted—whereas tarantulas would only have eight. The two extra legs weren’t that reassuring.

    I undressed and put on my cap, earplugs, and goggles, and headed in. We had talked about practicing quick entries into cold water for our 250m OW race in Iceland. Hannah managed this—I did not. If I’m this pokey in Reykjavik the race will be over before I get wet!

    I did manage to get out into the water and horizontal without seeing any crabs, at least. Then I rounded the big jetty, and there they were. First one, then two, then large groups of giant underwater tarantulas! I usually love the ocean, but today--it was like a horror movie out there. I swam out to some deeper water so that I wouldn’t be so close to them, but the water clarity seemed especially good, and I could still see the dark shapes beneath me. I decided to swim the other way—the water is deeper to the west—and it seemed for a bit like that would work. But I kept on seeing the dark shapes beneath me—by now they could have been anything, and I would have imagined tarantu-crabs. I gave up after not too long and headed in—I was pretty freaked out by the little beasties. Saturday it was seagulls, today crabs—I need to get braver about wildlife. Still, I enjoyed my brief time in the ocean, and was laughing at myself by the time I got ashore. There’s always something amazing going on at the beach!

    After our beach adventure we headed back in for part 2 of our pool workout. This time we had a much better lanemate—a young guy who was very polite—and we managed to do part of an HVT workout from several weeks ago. In the last 15 minutes of our swim the pool really cleared out---we swam some of the last set in adjacent lanes, with no one else in the pool:

    400 scy warmup
    8 x 75 IM, 4 drill, 4 swim [We alternated FL/BK/BR and BK/BR/FR]

    10 x 25 @ :45: 4 FL, 3 BK, 2 BR, 1 FR, odds fast
    200 IM fast
    4 x 50 active recovery

    That was all we had time for. Afterwards we went over to Neptune Avenue to pick up some khachapuri, then feasted during the subway ride home. A three-swimsuit day is always something to celebrate!
  10. Tuesday, 3/20/12

    by , March 20th, 2012 at 06:36 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    Warm up:
    200 swim - 200 Kick/Swim - 200 Drill/Swim - 200 Scull/Pull by 50's

    3 x 50 back w/8-10 sdk off walls - build each to 80% @ 1:10
    - around 42± on these
    3 x 50 free w/4 sdk off walls - build each to 80% @ 1:10
    - around 36± on these

    Main Set:
    2 x the following:
    4 x 25/50
    12.5 fast / 12.5 EZ - 12.5 EZ / 12.5 fast - 25 EZ - 25 fast
    - did round 1 free, round 2 back
    50 EZ
    4 x 12.5/45 AFAP
    - mixed fly back and free

    Warm down
    400 easy free

    Total: 1900 yards

  11. Tuesday, March 20

    by , March 20th, 2012 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    4 x 25 no breath free
    50 scull
    4 x 50 @ 1:00 (aerobic work for the day. )

    Speed Sets w/fins:

    10 x 25 burst + cruise @ 1:00
    -- dolphin and speed drills
    125 EZ

    1 x 50 AFAP shooter w/MF
    -- 18 high
    -- wow, I think I just broke 20 for the first time last time I tried this
    100 EZ

    1 x 50 AFAP fly
    -- 22 high-23 flat
    200 EZ

    1 x broken AFAP 100 dolphin kick w/fins & board
    -- break :10 each 25
    -- :46
    -- much ouchy. broken 100s kicks are worse than broken 100 swims

    700 IG
    -- Speedo left and I gamely carried on without him. I wanted to repeat the above sets, but didn't have the gumption to do another broken 100 right at the end. Subbed in another 50 instead.

    10 x 25 burst + cruise @ 1:00
    -- all turnover speed drills
    100 EZ

    1 x 50 AFAP breast
    -- 27 mid
    200 EZ

    1 x 50 AFAP breast
    -- 27 mid-high
    200 EZ

    1 x 50 AFAP fly-back
    -- 22 high-23 flat
    175 EZ

    Total: 3800

    hottub, 15 min


    Was slightly tired at the beginning, probably still catching up on sleep. But that did not seem to hinder me unduly. Got in a goodly amount of speed work with 20 bursts, 5 AFAP 50s and 1 broken 100. I was in the pool almost 2 hours with all the IG. My legs are tired. Need to search for the compression leggings!

    I mentioned to Speedo that I have a theory on the inconsistency of my fly breakouts. I have no idea if this is valid, and not just coincidence, but I seem to have better breakouts when swimming in 7-8 foot depth rather than 12-13 foot depth. Perhaps the somewhat shallower depth helps me gauge the breakout better? Just a thought.

    Warm downs:
    -- Interesting note: it takes longer for the neural system to recover. Since sprinting is so neural, this could explain why we sprinters can't just "get up and go" like some of you mid-D types.

    Updated March 20th, 2012 at 04:46 PM by The Fortress

    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/12

    by , March 20th, 2012 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    1 X 200 kick 5:00 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:00

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    1 X 100 easy 3:00
    1 X 75 fast 1:30
    1 X 100 easy 3:00
    1 X 50 fast 1:00
    1 X 75 easy 2:00
    Two rounds, all choice.


    6 X 200 IM 3:30
    Descend 1-3/4-6


    4 X 300 free 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Taper Day 2 - 3/20/12

    by , March 20th, 2012 at 12:06 PM (Workout Swimmer)
    Felt much better this morning - possibly because the water was much cooler as well. Taking it easy is HARD. Did my usual warm-up, and then a little bit of harder stuff.

    600 - 100 free, 25 back/25 breast repeat x 4
    3 x 200 pull
    300 kick w/zoomers
    10 x 50; 5 on :50, 5 pull no paddles on :45
    4 x 150 breast/free/breast
    3 x 100 pull on 1:25 (held around 1:15)
    50 pull no paddles easy
    3 x 100 pull on 1:20 (held around 1:12/13)
    50 pull no paddles easy
    100 cool down
    Total: 3400 SCY
  14. 200 BR Splits...what a great race!

    by , March 20th, 2012 at 11:30 AM (The Labours of SwimStud)
    4 Bell, Richard J M42 MESC 2:46.37 2:43.09

    5 Abreu, Joel M31 BCTM 2:46.78 2:42.98

    Joel if you're reading this...great race! Thanks Man!
  15. 03.20.12 - Tuesday workout

    by , March 20th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86+.


    400 Warm up

    5 x 300 - 4:30 Descend (3:53, 3:45, 3:40, 3:32, 3:27)
    100 Easy

    6 times through
    * 50 Free - :50
    * 25 Fly - :20 no breath
    * 50 Free - :50

    3 times through
    * 25 Free Kick/25 Free - 1:00
    * 25 Free - :20 no breath
    * 25 Free Kick/25 Free - 1:00
    * 25 Free/25 Fly Kick - 1:00
    * 25 Fly - :20 no breath
    * 25 Free/25 Fly Kick - 1:00
    50 Easy

    400 Timed Pull (4:23) - I think this is my fastest 400 timed pull. I'm finally getting a faster turnover with my bigger paddles.

    200 Cool down

    (4150 Total)
    Tags: 400, pull, timed
    Swim Workouts
  16. another really bad back day but not as bad as yesterday

    by , March 20th, 2012 at 07:22 AM (Mixing it up this year)
    I did the same warmup as yesterday in the hopes it would loosen me up and it worked. This may become more of a standard since it works welll. Thanks Leslie.

    I might have pushed harder then intended on this but once my back was loose and with the paddles I can rock!

    500 free w/snorkle alt 50 swim/50 kick

    W/paddles & zoomers
    16x50@1:00 free perfect stroke technique (also pushed hard on these) went 39,38,37,35,35,35,34,33,34,34,34,34,34,33,34,34
    1:00 rest
    50@1:00 strong build went 34
    1:00 rest
    12x50@1:00 free perfect stroke technique went 34,34,34,34,34,33,33,33,32,33,33,33
    1:00 rest
    50@1:00 strong 90% went 33
    1:00 rest
    8x50@1:00 free perfect stroke technique went 33,33,33,33,34,33,33,33
    1:00 rest
    50@1:00 AFAP went 31
    1:00 rest
    50 EZ

    100 EZ

    Total 2600 yards
  17. Back to the lab

    10 min choice
    --300 w/bouy
    --200 dolphin kick w/fins
    --100 IM drill

    4 x 400 IM broken
    done as
    2 x 50 fly r/10
    100 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    2 x 50 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    2 x 50 r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    100 br r/10
    2 x 50 r/10

    50 ez

    10 x 200
    --odds free @ 2:45
    --evens stroke choice @ 3:15

    200 w/d


    After weekends filled with gymnastics meets, dance competitions, traveling out of town for other personal issues our family is back to a "normal" schedule. We have been at home for a total of five weekends since Oct. Now it's time to get all I can out of my training for the next month.

    The 50's on the broken IM's were suppose to be faster than our race splits. I nailed those but need to push the back a little more.

    The last 200 coach had us rest a extra 45 and swim it for time. I went backstroke and nailed that also. Another good confidence builder!

    Back to the lab.
  18. Monday 3/19/12

    Monday 3/19

    AM and PM SCY

    AM swim:

    500 swim
    500 pull
    500 kick w/ fins

    3x50 drill @ 1:00
    1x100 strong @ 1:30

    3x50 kick w/ board @ 1:00
    1x100 w/ paddles + overkick @ 1:30

    100 EZ

    Total: 3600

    PM swim:

    500 swim
    5x100 K/S/Dr/Bld @ 1:30

    4x150 BoA/C-U/DPS* by 50 @ 2:30
    1x400 Dr/S by 50 @ 6:00
    4x150 surf kick/overkick/swim by 50 @ 2:30
    2x400 6-beat kick @ :30 rest
    4x150 6-beat kick @ 2:30
    3x400 breathe 3/5/7 by 50 @ :30 rest

    21x50 1 line/2 lines/3 lines** under H2O @ :50

    350 EZ

    Total: 6600

    * Bow and arrow drill, Catch-up drill

    ** Our pool is lined both lengths and widths for 25 yard competition, so the lines correspond to the black lines running perpendicular to the direction we were swimming.
    Swim Workouts
  19. Monday, March 19, 2012 1:15-2:30pm @ Seattle

    by , March 19th, 2012 at 07:40 PM (Fast Food Makes for Fast Swimming!)
    Got a chance to break away from Seattle Children's Hospital today, and made it up to Kirk's neck of the woods to swim at Helene Madison swim center up on the north end of Seattle. This pool is easy to get too, just a few blocks off from I-5, and a great pool to swim in (at least compared to what I normally swim in). I've competed in this pool once before about 2 years ago as well.
    The pool wasn't too crowded in the lunch/afternoon adult swim timeslot. The "Fast" lane was occupied by 2 guys, so I hopped into the "Medium" lane with another lady who was swimming IM stuff, so I figured she could handle me. Both the lady and myself were both faster than the 2 guys in the Fast lane also. ???? Oh well, I had a great swim.

    200 Free
    200 Kick w/ board
    200 Free Pull
    200 IM Drill
    200 Kick w/ board

    1 x 200 Free @ 2:30 (2:15)
    2 x 150 Free @ 1:52.5 (1:43s)
    3 x 100 Free @ 1:15 (1:08s)
    4 x 50 Free @ :40 (:34s)

    10 x 50 Kick w/ board @ 1:00 (:50-:54s)

    4 x 125 Free Pull @ 1:35 (1:29s)

    8 x 75 IM (no breast) @ 1:15 (held :55s)

    16 x 25 Streamline Kick on Back
    Odds SDK on back 1/2way underwater @ :30
    Evens Flutter Kick @ :40

    4000 Yards

    I could swim at this pool during this timeslot every day of the year, compared to my YMCA lap swim!! Oh well, I can't have it great all the time, but I'll enjoy it when I can!
  20. Taper Day 1 - 03/19/12

    by , March 19th, 2012 at 05:28 PM (Workout Swimmer)
    Of course, day one of my taper, I feel like C***
    Water was 84 degrees - amazing - could they possibly turn off the heater? It's 87 degrees outside!

    24 x 50 on :50 & 1:00 (6 ea SKPS)
    8 x 100 on 1:45 alt 50k/50s w/100 IM
    50 EZ
    5 x 100 P, start at 1:30 drop interval by 5 sec each 100
    300 breast/free
    200 cool down
    Total: 3000 SCY