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  1. another long course monday so in honor it was distance today

    by , March 26th, 2012 at 07:25 AM (Mixing it up this year)
    Since long course is not really condusive to the current workouts Leslie is posting and since I went to bed early last night so I was going to be winging it, I did a distance workout. Felt good!

    500 free w/snorkle as 50 swim/50kick
    500 free kick w/zoomers every 3rd 25 sprint kick

    15x100@1:45 free w/paddles & bouy held 1:29's on these

    4x50@1:15 free w/snorkle 15m kick 20m swim 15m kick
    300 EZ

    Total of 3000 meters
  2. Sunday, March 25

    by , March 25th, 2012 at 10:13 PM (The FAF AFAP Digest)

    600 various

    12 x 50 fly drills @ :15 RI
    caterpillar, chest press, single arm
    50 EZ

    20 x 25 DPS breast dolphin @ :40
    -- focus on keeping head down
    50 EZ

    20 x 25 @ :35-:40
    odds = up tempo free
    evens = EZ
    50 EZ

    8 x 25 shooters w/fins
    50 EZ

    Total: 2500


    Mostly just a recovery workout. I wasn't really feeling the easy speed on the up tempo free set. Still tired from last Thursday and Friday I guess. I never do real swim workouts on the weekend anyway. The pool is usually too crazy.

    Today's sightings:
    -- Elderly man in a baggy see-through white speedo
    -- Mommy practically projecting her entire body over the side of the pool to catch every minute of her kid's lesson and constantly interrupt the instructor. I had to really bite my tongue to not tell her to take a seat as she was right next to me.
    -- Another mommy arguing with the swim instructor that her child who couldn't swim a length of the pool should nonetheless be allowed in a group class in the deep end.
    -- Noodler attempting to join my lane. No, no, a thousand times no! Lanes are for lap swimming.
    -- Man swimming breast and free with his glasses on.

    I had a crazy busy weekend with kids' sports. Most notable was the Polar Bear Regatta held at 64 degrees. Last year, I froze to death. Every single boat (all heavyweights of course) from our high school won. Teen Fort's boat won by over 3 lengths. But after getting up super early for me both days, I am bushed. Hopefully, I can get some quality sleep tonight.
    Swim Workouts
  3. Report from the St.Pete Meet (3/24 & 3/25/2012)

    by , March 25th, 2012 at 08:10 PM (Workout Swimmer)
    This meet was held at an awesome facility held at the North Shore Pool in St.Petersburg, FL. It's right on the Tampa Bay and absolutely gorgeous! I tapered for this meet - sort of a "drop" taper, and I wore my very first tech suit - a Finis that I bought at the Auburn Nationals last summer. Hopefully the drops I made are not totally due to the suit! The seed times I post are from the meet I was in in Feb, and I was NOT sand bagging. The times I did at the Feb meet were (unfortunately) my actual "best" times since I started back last March. Obviously, I have new best times now!

    100 IM (1:21.05) 1:18.34
    100 breast (1:33.03) 1:27.11
    200 free (2:24.53) 2:19.58

    200 breast (3:14.19) 3:06.61
    100 free (1:07.87) 1:05.1
    50 fly (36.80) 34.66
    500 free (6:14.70) 5:59.84

    Won first in all except the 100 free & 50 fly (surprise) got 2nd & 3rd respectably.
    Hoping that my 500 free time puts me closer to being in the Top Ten. We'll see!
    Was very happy with that 500 free. Personally I think I would have done better on the 500 free if it was first thing on Sunday instead of the very last event of the day! I also would have done much better on my 200 breast if it was on Saturday, and on my 100 free if I had had more than 22 minutes rest after the 200 breast. Too bad I don't have a say so in the order of events!!
  4. Another day at the pool .... burrrr it's cold outside

    by , March 25th, 2012 at 07:52 PM (Mixing it up this year)
    It was a cold outdoor meet today and I really wanted to scratch my events but if the kids couldn't neither could I. I did just enough warmup to loosen up my back and then out of the pool and covered up with a towel and my parka.

    My 200 Free was 5 seconds off and my 100 Fly was only off by 3 seconds. Not bad considering I would not get back in the pool for anything but my swims. No warm ups and warm downs. Just too cold!

    Like yesterday I just wore a speedo endurance suit and did not worry about the swims.
  5. 9K

    by , March 25th, 2012 at 03:29 PM (Alex's swim journal)
    Wow, I'm exhausted. Finished my 9K continuous swim in 3 hours, 3 minutes, 25 seconds.

    My first 5-6K was right at about 1:45/100 pace; but that last hour or so was really killer. Slowed a lot. My last three kilometers averaged about 21 minutes each and my lats felt like they were turning to stone.

    Mentally I broke it up into 1K segments as I usually do (it's much easier to think about just finishing the next kilometer--or next 100--than to think, ok, only 5K to go!), but my first 6K were especially crisp, the 1000s coming right in at 17:30, followed by a relaxed 100 (usually about 1:50). At 5K I jumped out to go to the bathroom, little more than a minute break. The 1:45/100 pace started to fall apart right after 6k; I also switched over to breast stroke for my easy 100s between 1000s in that last 3k... trying to give my body short breaks from freestyle.

    If my backstroke weren't so pitiful I might try that stroke for my breaks. As it is, I did my final 25 yards one-armed elementary backstroke while nursing the final drops out of my gatorade bottle.

    Time... [yawn] for a... [yawn] na... [yawn] ah... [yawn] p.

    Updated March 25th, 2012 at 06:16 PM by mcnair

  6. A couple more swims...

    by , March 25th, 2012 at 10:31 AM (Alex's swim journal)
    Haven't blogged yet about my Friday and Saturday swims.

    Yesterday I did two miles (3500 SCY) continuously; with the exception of 100 breast at the end of each 1000, the whole swim was on my BASE+5 pace and took 62 minutes. I'd like to be able to maintain that for 3 hours today.

    Friday's swim was pretty simple:
    30 x 100 on 2:00.

    I wanted to see if I really could keep that BASE-10 pace going forever with a longer rest. The first ten or so reps were around 1:30-1:33 as I was warming up. Then my next ten were in the 1:22-1:28 range, with about half of them in the 1:22-1:24 range (another swimmer, Haydn, joined me for 4-5 of these and that encouraged me to pick up the pace). The last ten were 1:28-1:34, mostly in the 1:31-32 range as I relaxed and tried to cool down.

    Alright, big swim this morning... I'm trying to hit 9K, will leave for the Y in a few.
  7. Saturday, March 24, 2012 11:00am

    by , March 24th, 2012 at 08:10 PM (Fast Food Makes for Fast Swimming!)
    At the YMCA pool - good day today.


    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board


    IM's fast, Free's EZ cruise
    1 x 400 IM @ 6:00 (went 4:56)
    1 x 350 Free Pull @ 5:00
    1 x 300 IM @ 4:30 (went 3:45)
    1 x 250 Free Pull @ 3:45
    1 x 200 IM @ 3:00 (went 2:26)
    1 x 150 Free Pull @ 2:30
    1 x 100 IM @ 1:30 (went 1:08)
    1 x 50 Free Pull @ 1:15

    200 Kick EZ w/ board

    Main #2:

    1 x 500 Free Pull @ 6:30 (went 5:55)
    2 x 50 Fly @ 1:00 (:32/:33)
    1 x 400 Free Pull @ 5:15 (went 4:45)
    2 x 50 Fly @ 1:00 (:33s)
    1 x 300 Free Pull @ 4:00 (went 3:33)
    2 x 50 Fly @ 1:00 (:32/:33)
    1 x 200 Free Pull @ 2:45 (went 2:20)
    2 x 50 Fly @ 1:00 (:32/:33)
    1 x 100 Free Pull @ 1:30 (went 1:09)
    2 x 50 Fly @ 1:00 (:32s)

    100 EZ
    5100 Yards

    Made it to 150 miles today! I knew ahead of time that I needed to go at least 5027 to clear the 150 miles, so that's what I did. It was tough to keep going, but at least I picked something (distance pulling) that ate yardage pretty quick at the end.
    My Go The Distance 2012 Progress
    150.04 miles swum (=264,074 yards, =241,470 meters). View my progress | Go The Distance 2012 results.
    Most recent milestone achievement: 150 miles on 03/24.

    Kind of a reverse taper of sorts. Need to store a little extra in the bank since I won't get to swim much this coming week. I don't like the idea of only getting two swims over the next workweek, but oh well. I'll make the best of them...depending on the YMCA lap lanes.

    The NW Zone SCY meet is kind of starting to fill up now. It's still small by most standards, but the average for meets in our area is about 50-60. Lots of last minute people entering. The entries go through next Tuesday. So far we've got a pretty good signup from other LMSCs from the Zone as well, which will be nice to see some new faces at the meet in Moscow, Idaho. I'm still waiting to see if people from OUR OWN LMSC are going to sign up for OUR MEET!!!!
  8. A windy beach day

    I enjoyed a sweet swim out at Brighton Beach today with the CIBBOWS crew. The day did not look promising—it has turned a little colder here, and it was very windy—but when I arrived there was a decent contingent of hardy swimmers gathered on the beach in their parkas. They were all gathered around Gilles, who was putting together a contraption of some sort—turned out it was a towable feeding station. It was very elaborate and well thought out, and we all watched and speculated about the chances it would work in the choppy water as he put the finishing touches on his creation.

    The water was bracing. Cara got a reading of 50 on her thermometer, four degrees warmer than last week, but we all agreed it felt a little colder than that, maybe because of the waves or cloudy conditions. I wasn’t too slow getting in today, and was rewarded with water that was exceptionally clear. I swam towards the west, into the wind. The conditions were very bouncy and fun—not too much chop. It felt wonderful just swimming along. About 50 meters into the swim I noticed three seagulls hovering over me as I swam, about 15 to 30 inches from the water’s surface. I turned over on my back and tried shooing them away, then tried explaining that I had no food for them, but neither tactic worked—they stayed right over me and followed me wherever I went. That was a little creepy, but I decided I could live with it.

    After I while I turned back. Gilles was just getting in the water with his feeding station, so I swam back to see how that would work. On the way I spotted one spider crab, and then another. I hovered over the second one watching it scuttle along the bottom, and even dove down to get a better view. I thought about touching it, but I haven’t quite gotten that brave yet. I tried showing it to Hsi-Ling and Capri, who were both nearby, but they were both taken with their own adventures in the choppy water so I watched the show alone.

    After a bit Gilles waved and called to me, so I stroked further out from shore to where he was swimming with Brad and Eli. By this time I had finally lost my seagull, but I noticed a couple swimming over Brad, who was doing backstroke. (He later told me he had tried throwing handfuls of water at the birds to try and get them to go away, but that that had no affect on them). The feeding station was floating along very stably in the waves as Gilles towed it behind him—cool! I swam with them for a briefly, then decided I wanted to head back in closer to shore to see if I could see more crabs.

    One of Brad’s seagulls followed me as I swam in. I saw a couple of big horseshoe crabs together on the bottom, and a few other more common ones. I floated on my back, thinking that I’d like to stay in being tossed by the waves all day, but knowing it was time to get out. As I headed up to my blanket, which was mostly buried, I could feel the sand crunching in my teeth. Too much grinning on the beach on windy days will do that to you!

    For once I had brought too few rather than too many clothes, and I got a little chilled on the beach as I waited for the other swimmers to come back in. I did just enough swimming today to remind myself how wonderful and free it feels to be out in the ocean, no matter the conditions. It makes me happy to contemplate a whole spring of training out here with friends ahead of me.

    But back to those seagulls—what were they thinking? Cara was also closely followed. I’ve had them do this before at Brighton, but not to this extent. When they weren’t following swimmers today, they were diving into the water and retrieving bits of seaweed and fighting over crabs onshore. I’m not sure how they obtained the crabs they were fighting over. I didn’t see any of the diving seagulls get one—the crabs I saw crawling along the bottom were in chest-deep water or deeper, and the seagulls I saw diving only submerged a couple of feet or so. It made me wonder whether the gulls were waiting to steal crabs from larger predators that could reach them, and hoped that might be us. (I didn’t dive down and bring a crab to the surface to test that theory.) Also, the three of us who were closely tracked were all wearing pink caps. Maybe I’ll try another color next week!
  9. rough day today

    by , March 24th, 2012 at 05:09 PM (Mixing it up this year)
    My swims today did not go well but then again I was not rested nor did I want to. With my bad back I was looking for being looser and out of pain. The muscles stilll have not relaxed enough so I didn't even wear a good suit.

    The 100 free was slow and I could feel the lactic acid in my muscles on the second 50. I was told the first 50 was good. Added 5 second here. The 100 back was the same added 4 seconds and felt good.

    Tomorrow will be the 200 free and 100 fly.
  10. rough day today

    by , March 24th, 2012 at 05:07 PM (Mixing it up this year)
    My swims today did not go well but then again I was not rested nor did I want to. With my bad back I was looking for being looser and out of pain. The muscles stilll have not relaxed enough so I didn't even wear a good suit.

    The 100 free was slow and I could feel the lactic acid in my muscles on the second 50. I was told the first 50 was good. Added 5 second here. The 100 back was the same added 4 seconds and felt good.

    Tomorrow will be the 200 free and 100 fly.
  11. 03.24.12 - Saturday workout

    by , March 24th, 2012 at 09:50 AM (Pete's swim blog)
    Swam w/ Dave, George and Mary at HSV Nat. Pool temp 82. Weight before practice - 196. Weight after practice - 191. Still a 5 lb drop despite the cooler temps. However, we did swim a lot further today.


    500 Warm up

    4 x 100 Kick w/ fins
    4 x 100 Free down/IM order back w/ fins
    16 x 50 IM Order

    300 Pull
    300 Free
    300 Pull

    300 - 3 x 50 Free/50 fly
    50 Fly
    300 - 3 x 50 Free/50 Back
    50 Free/50 Back
    300 - 3 x 50 Free/50 Breast
    50 Free/50 Breast/50 Free

    200 IM
    4 x 100 Free negative split

    200 Cool down

    (5000m Total)
    Swim Workouts
  12. Swim Meet, Day 1

    by , March 24th, 2012 at 09:21 AM (A comfort swimmer's guide to easy swimming)
    Utah Masters State:

    The only race Friday was the 100 free.
    Had a good swim. Did a warmup of about 800-900 yards. Was in heat 2 Lane 4. Had a good start and turns were solid. Went 1:01.9. I'm very pleased with this time as I did not shave and did only 1 week taper. Did about 5 minute swim down after.
    Today will be 200 and 100 back and 50 fly.

    Updated March 24th, 2012 at 04:47 PM by poolraat

  13. Friday 3/23/12

    Friday 3/23

    PM only SCY (slept through alarm and had work in the AM so no early swim!)

    another PWB workout w/ modifications

    600 (100 FR/400 IM K/Dr/100 FR)
    4x100 @ 1:15 light descend 1-4
    4x50 @ 1:00 VS FR kick w/ board

    3x400 @ 5:00 D1-3 (4:42, 4:33, 4:22)
    5x50 @ 1:00 kick FR w/ board
    3x300 @ 3:45 D1-3 (3:29, 3:22, 3:14)
    5X50 @ :55 kick FR w/ board
    3x200 @ 2:30 D1-3 (2:12, 2:08, 2:05)
    5x50 @ 1:00 kick FR w/ board
    3x100 @ 1:15 D1-3 (1:08, 1:04, 1:02)
    5x50 @ :50 kick FR w/ board

    200 EZ

    Total: 5400
    Swim Workouts
  14. Friday, March 23, 2012 5:00am

    by , March 23rd, 2012 at 08:50 PM (Fast Food Makes for Fast Swimming!)

    300 Free
    300 Free Pull
    300 Kick w/ board

    Broken 400 IM (4 x 100s @ 2:00)
    • Fly went 1:04
    • Back went 1:13
    • Breast went 1:18
    • Free went 1:03 (I was more tired than I should've been here...maybe I need a little rest)
    • Adds up to roughly a 4:38, which is slower than what I did a few weeks back in Kirkland (4:33), but it felt decent.
    • LMSC record is 4:29 and change, which I feel is doable
    100 EZ

    10 x 50 Kick w/ board @ 1:00 (:50ish)

    8 x 75 Free Pull @ 1:00 (:50s)

    100 EZ
    2500 Yards


    I found out today at work that I get to work 10 hours shifts all week next week. Happy for the OT, but not happy because I won't be able to swim at all in the mornings since I have to be at work at 5:30am. Production work sucks at times! Oh well.

    Good news is that I still have 3 practice sessions left that I can make it to before my LMSC Champs meet NEXT weekend. I guess I'm tapering then. I should be able to swim tomorrow (Saturday), and then Monday and Wednesday evenings at lap swim while my daughter is in lessons at the YMCA pool. I'll just have to take what I can get. At least I'll be rested. This week I've kinda been slacking a little too, but noticed that my triceps are not quite hurting as easily during my hard pulling sets. I guess a little rest won't hurt anything. Maybe I'll throw in a shave along with it for a little extra next week too.
  15. Celebrating getting older

    This morning I had a playdate at Riverbank with three swim buddies. John, Rondi, Hannah, and I met up for a fun belated birthday swim for John. He had done his real one a few weeks ago in Florida. After that effort—37x300m on a lively interval—we thought he deserved a more relaxed celebration in the pool. We all wore our special birthday swim caps, and John and I wore our team cupcake suits from last year’s MIMS. Here’s how it went:

    900 lcm warmup

    Birthday set: 37 x 50 @ :60
    Odds = easy BK, evens = fast FR, primes = corkscrew (primeness trumps evenness or oddity)
    [Usually when I’m doing sets that involve switching between FR and BK, my focus is keeping my torso in one piece when I rotate, and on maintaining a strong kick on both strokes. I got to practice that a lot today, and the addition of corkscrew to the mix really upped the challenge on keeping the core firm and aligned. This ended up being a lot of corkscrew swimming—I settled on 8 rotations in one direction then 8 in the other to avoid getting too dizzy. There was plenty of time during these 50s to ponder the distribution of primes. Prime pairs are all well and good, but I really savored the non-prime pairs (25/27! 33/35!) once we finally got to them.]

    400 easy swim

    8 x (20-yard sprint, 35 yards easy) [4 kick, 2 FR, 2 BK]

    200 warmdown + play

    The pool was really hopping this morning—at one point we had 8 swimmers in our lane, and the adjacent ones were pretty full too. The Columbia masters team is off this week, so many of those swimmers are using Riverbank instead. I got to visit with friends from there whom I hadn’t seen in a while—between the birthday festivities and the chatting, it was a fairly social swim today. Hurray for birthdays!
  16. Friday, March 23

    by , March 23rd, 2012 at 05:50 PM (The FAF AFAP Digest)

    rehab exercises (20 min)
    wide grip lat pulldown, 70 x 3 x 8
    explosive leg press, 270 x 3 x 12
    push press, 40 x 3 x 8
    overhead squats, 45 x 1 x 8, 55 x 2 x 8
    power squats, 210 x 3 x 8
    seated narrow grip row, 70 x 3 x 12
    knee tuck jumps, 3 x 6
    altitude drops, 2 x 8

    Swim/SCM @ gym pool:

    Only had about 40 minutes, so did a mini-speed set. I would have liked another 1000 of Garbagio, but had to rush off. Since I was in the pool almost 2 hours again yesterday, I still feel quite righteous.

    450 various

    5 x through:
    4 x 25 burst + cruise
    25 EZ
    -- various: free, fast hands breast, fast doggy paddle, dolphin, back spin

    125 EZ

    Total: 1200 m

    Stretch/Yoga, 45 min

    Did not neglect my stretching today!


    Unlike Water Rat, , I'm looking forward to my day off tomorrow! It's a gorgeous spring day here. I wish gorgeous days weren't associated with allergy problems. The pollen count is very high here, and I can feel the effects.

    Jimby signed up for Nationals today. So it looks like our Fort-Stud-Speedo-Jimby carpool down to NC is a go!
  17. Sarasota Y Sharks Masters 5:30 AM Workout -03/26/12

    by , March 23rd, 2012 at 04:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout

    WARM UP:
    2 X 250 4:15
    3 X 150 2:15
    4 x 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or IM

    10 X 25
    odd: build to race finish
    even: blocks-25 sprint

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. FAST FRI Mar 23, 2012, LCM & SCY

    by , March 23rd, 2012 at 01:33 PM (Ande's Swimming Blog)
    FAST FRI Mar 23, 2012, LCM & SCY

    Swam Tue, Wed, & Thu
    TUE scy just did a quick 15 min swim
    Wed LCM went around 2k
    Thu SCY went around 2k

    yesterday I found out all my 2011 SCM swims were pulled from top 10 due to a pool length problem. It's a good reminder that I swim for myself and my health & not so much for external recognition. I had a good time at the meet & it's too bad it might have been 1/2 an inch short

    Whitney Coached LCM
    6:30 - 8:00 dove in around 6:34
    swam with Mike Varozza, Tyler, Todd, Chris, Ned Korey, Larry Max jim & Tenielle

    Warm Up
    swam till 6:55
    did around 1k

    Main Set

    50 LCM fly fast from dive off blocks
    cruised it went 30

    100 scy easy in well

    100 fr easy speed
    went 1:04

    200 easy in well

    assigned 200 fast
    did 100 easy speed

    200 easy

    50 fly fast
    went 28

    100 easy

    100 free
    went 1:03

    200 IM broken 10 rest at each 50
    swam it easy zpeed
    went 32 38 43 32

    100 easy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

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

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  19. Friday 3/23/12

    by , March 23rd, 2012 at 12:35 PM (The Labours of SwimStud)
    Did another of Leslie's today..I loved this one! Getting in the water, I felt I had no business swimming. I am zonked coming off of NEM and hitting the HIT plus 9 miles of running and 1 more weight session today, then I can sleep late tomorrow.

    Warm up/Transition:

    500 choice

    10 x 50 @ :20 RI
    odds = free w/paddles
    evens = kick
    50 EZ

    8 x 25 shooters w/fins @ :40/:45
    50 EZ

    10 x 25 burst to 15 m + cruise @ 1:00
    -- 5 kick, 5 swim or speed drills
    100 EZ
    I did 5 kick with snorkel and 5 free swims.
    Speed Sets:

    -- with fins
    -- complete recovery between efforts. as much "wall sitting" as you want after doing the EZ recovery swim

    1 x broken 200 AFAP choice
    -- choice: break :15 @ each 50 or :30 @ each 50
    -- 100/200 swimmers the former; 50/100 swimmers the latter
    400 EZ

    1 x 100 AFAP choice
    300 EZ
    did this BR with FLY kick. 1:14ish

    1 x 50 AFAP choice stroke
    200 EZ
    Fly around :31
    1 x 50 AFAP choice kick
    200 EZ

    1 x 25 AFAP choice stroke
    75 EZ
    BR :15ish

    1 x 25 AFAP choice kick
    75 EZ

    Total: 3350

    I did my BR with a fly kick today since I had fins on. Prior to today I only really did that as a drill for working the lunge. However, I noticed that speeding it up enabled me to hit near my racing speed so I'm a convert... I think it is a great pacing tool for me. Maybe I can work on my broken 200 and get the splits perfect...we will see. Normal BR is just so fatiguing that I can never replicate my meet speed in practice.
  20. Final workout before swim meet

    by , March 23rd, 2012 at 11:49 AM (A comfort swimmer's guide to easy swimming)
    Thursday, 3/22/12

    SCY, Solo

    Swim meet in Salt Lake City this weekend. Friday night will be the 100 Free, then on Saturday the 200 back, 50 Fly, and 100 Back.

    Warm up
    300 swim back & free
    200 kick/drill by 50's
    100 easy free

    swim 6 x 25 on :45: odds build to fast finish; evens with fast breakouts
    - did 1-2 free, 3-4 fly, 5-6 back
    200 easy

    2 x 25 sprint w/25 easy swim back
    - did off blocks, 1 fly, 1 free

    swim down 10 minutes
    - did 600 easy back & free

    Total: 1600 yards