Both yesterday and today the moon woke me up early—it was so bright and shines into the window as it is setting. So I had a leisurely breakfast on the balcony and a pre-swim stretch before heading over to the pool. It was a great way to start the morning.
The Panama City Beach aquatic center was hopping when we arrived, but here that means there was almost a swimmer per lane. We snagged the last open one, and I did the following:
1000 lcm warmup (400s, 200k, 200p, 200s)
16 x 50 Kick @ 1:20
Odds = moderate pace
Evens = 25 fast / 25 easy
[I did the rounds FR – BK – BR – FL, twice through]
200 IM drill
Stroke sub pyramid
100 – 200 – 300 – 400 – 300 – 200 – 100
The 100 is IM, then on each successive swim you sub in FR for one of the non-free strokes (swimmer's choice), until the 400 is all FR. On the way down you sub the strokes back in again, in the same order they were subbed out, so the last 100 is a proper IM again. (That way the NF strokes get almost equal playing time.)
[So my pyramid looked like this:
50 FL / 50 FR / 50 BR / 50 FR
150 FR / 75 BR / 75 FR
75 FR / 75 BK / 150 FR
50 FL / 50 BK / 100 FR
I did these on a :15/:20/:25/:30/:25/:20/:15 rest interval]
Then 400 IM as the set’s grand finale!
700 FR playing with tempo trainer and varying stroke rate
800 SKPS warmdown + play
It was grey and cold when we got out—temps were in the 40s this morning—but the sun is out now and it’s warming up nicely. Hope to get in a gulf swim this afternoon!
Wed Feb 8th, 2012, SCY
didn't swim Tue but bought liquid bandage and used it to cover my cut when I swam on Wednesday, worked great
I feel a little out of shape
Visited with my doc yesterday and he said my wound looks fine and the pathologist said the bump was not a cyst or a fatty tumor but an Atypical fibrous histiocytoma. He said they are rare & poorly documented, they rarely spread but have a tendancy to return to original location if all isn't removed. Right now my Doc's on the fence as to advising me to
1) keep monitoring it or
2) have surgery again and remove more tissue to decrease the likelihood of reoccurance.
He said if I had the next surgery I wouldn't be able to swim for a couple weeks. He said Atypical fibrous histiocytomas have some characteristics of normal cells and some of abnormal. So we'll see.
My lower back a bit hurts
Helped my wife Beth with her EBAY store
She's got a lot more items to list.
SCY UT Swim Center: main pool north end
noon - 1:15 dove in FIRST
wore Speedo endurance jammer
trained with Chris McKee, Ned & Traci Van Matre, 24
beside Larry, Jon & Mark
3 x 300
6 x 150 on 2:00 done 50 fr, 50 fl, 50 fr
did 1 arm fly drill on fly
6 x 50 fl k on :40
4 x 150 on 2:00 done 50 fr, 50 bk, 50 fr
4 x 50 bk k on :45
2 x 150 on 2:00 done 50 fr, 50 br, 50 fr
2 x 50 br k on :50
then got out early
2012 Meets (I'm considering)
Mar. 30 & 31, 2012
South Central Zones, SCY
South Lake, TX
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
Updated February 9th, 2012 at 02:50 PM by ande
* I thought I had an MRI scheduled for tomorrow but upon calling them today to confirm it I found out it was moved to next Thursday. WTH?
* I'm not mad about them changing the date - but what does irk me is that it will be a month since being seen by the doc that I get the MRI done. It will be two months before getting into physical therepy.
* Being active duty CG I use a Navy Clinic on board a Marine Corps base for medical - one of the guys who works for me switched from this same clinic to a civilian PCM. He also has shoulders issues - went to his PCM who had him on an MRI machine in less than a week.
* Granted - I liked my Navy doc quite well but she PCS'd out of her job the day after she saw me so whenever I go back I have to deal with a whole new doctor. These Navy docs are usually young and inexperienced so when I get one I really like I try my best to stick with them.
* I'm basically getting back to swimming in the blind with this shoulder issue because of all the lag time involved on the MRI and therapy. The problem is that I'm going insane and getting fat because I'm barely working out. Unfortunately I have a job that requires that I'm sane and thin - which is why I'm taking a chance on starting swimming back up.
*I basically have to wait till I get MRI results back before I can bump up the intensity in the pool - which sucks.
* When this shoulder thing is done I may switch to a civilian PCM...
A solid day.
SCM, Baylor Fitness Center
Mid-distance day, yuck
Jim Montgomery coached
300 warm up
6 x 75's on 1:30
4 x100 pull on 1:30
3 x 200's on 3:00 swim
3 x 100 pull on 1:30
2 x 200's on 3:00 swim
2 x 100 pull on 1:30
1 x 200
Emphasis on fast 200's; recovery on the 100's.
====was there any doubt?====> NO NO NO
4 x 100 kick with Speedo B&O fins;
2 x 50 per 200; kick on sides w/o fins
one just get through it set; actually this was easy since I was at the end of the lane;
last set led and went
2 x 1:20's smooth
2:26 strong 1:12 ish/ 1:14
8 x 25 on :30
I kicked on tummy with TYR burner fins.
It was much harder to customize today because the lanes were so crowded. I kicked the first set but then decided to challenge and actually do a strong 200 just to see if I could!
Today - Off.
Friday - hopefully Golden Corral. May or may not swim, but I am pretty sure I can make the noon workout. I hope Steve Barnicoat is coaching and will do a sprinty workout.
This not having a meet for awhile is quite fun! Billy G. had great feedback and support for my More Kicking. I am going to continue doing much more kick and it makes the practices go by so fast when you only swim for part of it.
But I did this morning ...
200 FR/200 BK/200 IM drill
200 Kick (flutter with board)
(solo/rec/1000 yards/15 minutes)
Not a lot of time this morning, but instead of going back to bed I jumped in for a quick splash. Guess I should have gone to sleep last night instead of looking up what Chuck Norris uses as moisturizer.
After this lethargic attempt at a swim, I will make time to hop in this evening for a right and proper thumping this evening. Off for some
Did as directed to a point. Felt good on fly but my free felt off. Still have one knot to workout in my back which with a tennis ball I should be able to finish getting it out.
500 free EZ. Once again I found myself doing 5 SDKs off each wall
8x25@:45 shooters w/zoomers
2x(50@90% effort + 300 kick w/zoomers steady pace) #1 50 fly in :43 #2 50 free in :35
8x50 from dive. Odds fly 15m AFAP +35 free EZ. Evens free 35m AFAP +15m EZ free work the turn
Total 1800 yards
1 x 600: 300 free pull, 200 IM kick/drill by 25s, 100 free scull-single arm by 25s
3 x 50 @ :55 (:34 - :36)
3 x 50 @ :50 (:34 - :36)
3 x 45 @ :45 (:35 - :36)
3 x 45 @ :40 (:36 - 37)
Kicking (600 set / 2000 total)
12 x 50 kick w/fins @ 1:10, 25 underwater/25 easy
- odd underwater SDK on front and sides (by 50)
- even underwater flutter on front
Main Set (1800 set / 3800 total)
100 @ 1:20 (target 1:16, actual 1:13 - 1:16)50 @ 1:20
Wrap-up (200 set / 4000 total)
* 4000 total *
This is pwb's [ame="http://forums.usms.org/showthread.php?t=20146"]Workout #2 - Blast Pace 100s[/ame]from High Volume Workouts Week #6. My only change was to move the kicking set up before the swim set to help postpone the leg cramps.
Fantastic workout! The 100s were supposed to be at my target 1000 pace, but I have never done a 1000 and don't have any idea what my target should be so I picked 1:16 out of the air.
Updated February 9th, 2012 at 12:31 AM by eric.carlson
"He came a far road, was weary, found peace,
and set all his labours on a tablet of stone"
--The Epic of Gilgamesh
Like Gilgamesh, I feel like I had to experience "all things" today, "discover what was hidden." And here I am, again, at the tablet of stone, blogging away about it. The workout today had its ups and downs, started off very slowly. I felt very sore and stiff still from earlier workouts in the week, but just when I thought I didn't have anything left I found a rhythm and some speed I didn't know I had.
Here was today's workout:
25 kick w/ board
50 kick drill (12+1)
25 kick w/ board
50 kick drill (6+1)
25 kick w/ board
50 kick drill (6+3)
Main set (3000):
4 x 200 (moderate)*
*each moderate paced 200 followed by 50 easy recovery [1000 in about 17:40]
10 x100 (alternated easy 100s w/ moderate; no rest) [1000 in about 19:00]
2 minutes rest
10 x 100 (alternated moderate 100s w/ easy) [1000 in about 17:30]
200 breast in about 4:00
Total = 3500 SCY/65 minutes
The moderate 100s in the last 1000 of the main set were actually pretty fast. Another swimmer I hadn't seen in a few weeks, Pete, shared the lane with me for the last half of the workout... he was wearing fins. So, I was motivated to not let him pass me too many times. I stayed with him on the first 100 (which probably came in around 1:25) and on each moderate 100 after that I would stay with him, let him speed ahead when I was on my easy, cruising 100s (and they WERE cruising, not like earlier in the week).
So Gilgamesh needed Enkidu, a companion, to complete his humanity--such is the power of friendship, as we learn from the epic poem. I needed an Enkidu to complete this workout, to find a hidden reserve I didn't know I had, to break out of the rut I had swum myself into.
Continuing on with the next short chapter of the "WW JA TG D"? as referenced here:
3 x 100 Free @ 1:30
2 x 100 Kick w/ board @ 2:00
Main: Killer Pull Set
12 x 100 Free Pull @ 1:10 (started off 1:04, held primarily 1:07s, with a few 1:06s)
DEAD TIRED here...had I not stopped, I'm sure I could've held on till at least 20 of them, possibly even 30.
4 x 150 Free stretch out "recovery" @ 2:00 (1:50ish)
I was shot, and just sort of slugging through the water
16 x 25 Kick w/ board @ :30 just trying to get the legs going, crampy feeling
Was going to go for a timed 400 IM, but stopped after the 100 Fly with nearly cramped legs.
Stretched for a while, then the guy I usually "swim with" in the evening lap swims wanted to challenge me to a race of sorts.
Race was a 100 Breaststroke for all bragging rights. The only rule is that he got to have a lead to the 15 meter mark on the laneline.
He left on the :60 just so we could time it. I watched for him to get to the 15 Meter line, and glanced at the clock as I went underwater (I left on the :13).
Streamline...pulldown...glide...race, race, race, repeat. I was slowly reeling him in, but not that quickly. It all came down to the final length where he was probably 4-5 yards ahead of me at this point. My pulldown closed most of the distance, and then we were both racing for the finish. It was so close, but I think I was just able to outstroke him on the final stroke. We hit the wall at the :31 on the clock. So he went a 1:31, and I went a (1:31 - :13)... 1:18. Not bad from a push at the end of a practice. The other guy mentioned that this was his fastest ever time for a 100 as well. Nice going!
100 EZ and out
So excited for the meet this weekend - this is waaay better than being nervous like I was before Nationals. Felt really good this morning, kinda like I was floating on top of the water.
5 x 100 pull on 1:30 (doing 1:22/23 steadily)
6 x 100 stroke/free on 1:40 (my fly was way out of rhythm today)
3 x 300 free - pull no paddles, swim, fins
Total: 3500 LCM
400 RIM drill
8 x 50 kick on :60
- swam the breast
Swam over to the HIT lane and did the following from [ame="http://www.usms.org/forums/showpost.php?p=259921&postcount=1"]Workout #1[/ame] with some alterations:
5 x 100 + 50 EZ @ 3:00
1 = 25 fast, build down to 50% + 50 EZ
2 = 35 fast, build down to 50% + 50 EZ
3 = 50 fast, build down to 50% + 50 EZ
4 = 100 @ 90% + 50 EZ
5 = 100 IM for time + 50 EZ
5 x 50 @ 1:00
1 = smooth DPS
2 = burst + cruise
3 = 25 fast, 25 EZ
4 = EZ
5 = 50 fast @ 90%
5 x 25 @ 1:00
1 = smooth DPS
2 = 6 strokes fast
3 = 10 strokes fast
4 = EZ
5 = AFAP
5 x 25 @ :45
AFAP drag race from mid-pool w/race finish and cruise back
Then I finished the night with:
1 x Noah's Ark with paddles
(solo/Rec/2950 yards/55 min)
(total for day = 5000)
Well, I did it - my first official "two-a-day" as a Master. It was quiet tonight in the pool, and I felt like some good speed stuff would be good for me at this time, and Fort's workout here looked good.
I went 1:02 on the fast 100, then went 1:09.00 on the IM. On the fast 50 I went 27.00, and on the fast 25 I went 12.94.
I am ready for some supper then off to bed. Might even shoot for two swims tomorrow, depending on how the day unfolds.
In other news, I am going to scratch the Valentine's meet in two weeks since my daughter's Chambers choir group is hosting a dinner/cabaret the same night. Obviously more important than going to a meet. I will pick up the two events I'll miss later in the spring (even though I will need swim the 400 IM as the front half of a 500 Free - the time won't be official, but I'll still get it in).
Updated February 8th, 2012 at 08:48 PM by rxleakem
Ugh, got up at 4:30 this AM to go with a friend to the airport. By the time practice started at 5:30, I was already looking for my bed! Tired the whole day. Water was kinda warm this morning.
500 locomotive pull
5 x 100 on 1:40 "suboptimal"
500 locomotive kick
2 x 300 breast/free by 50's
6 x 50 - sprint first half on 1:00
500 pull w/snorkle
* Hootie Hooooo - back in the pool today for an extremely low impact workout. My last swimming workout was exactly 4 weeks ago from today. I was able to swim 1600 yds but with little impact on the shoulder - all the power was from the legs as I was wearing fins. Put my arms through the motions but did not pull through the water. Here is the workout:
100 warm up
6 X 50 free (1:15 interval)
8 X 50 kick (1 min int)
8 X 50 rotating back/free (1 min int)
6 x 50 free (1 min int)
100 warm down
* Shoulder feels no worse today and still feels like it is on the upswing.
* Taking tomm off from swimming and will be back in the pool on Friday morning - I haven't stopped running yet and don't plan too...
...yards are another man's source of high-quality exhaustion.
I am curious if my readers out there in water worlds throughout the dripping universe have any opinions on this topic.
What, exactly, constitutes "garbage yards" from your perspective, assuming, that is, you believe these actually exist.
Some, I suspect, subscribe to an opposite point of view, i.e., any yard is a good yard, especially when traversed under one's own power without assistive technology like this, this, and this:
Taking SDKs to a whole new level!
Bladefish! The choice of eunuchs and guys who really don't want to share a lane!
After his excellent work in Dr. Strangelove, Slim Pickens was almost cast for the part of Chief Brody in Jaws.
There are several reasons why I am asking about these so-called garbage yards.
First, I am pretty sure that if these do indeed exist, they are pretty much all I swim these days.
Second, if I am a chronic garbage man these days, and I suspect I am, does such an approach confer any benefit whatsoever to swimming performance other, that is, than to maybe allow one to get a tiny bit better at swimming garbage yards? Are there any competitions for these?
Third, why do these garbage yards hurt so much? In yesteryear, swimming these same distances at these same speeds were the stuff of child's play! I could plod along, lap after desultory lap, contenting myself to try to coax one of my brain's hemispheres into sleeping, dolphin-style, then switch to the other: a form of swim-napping, if you will.
But now, I am too tired by the not-terribly-difficult swimming sets I have designed for myself on off days, and my coach Bill designs for us all on actual swimming practice days, to even consider napping while trying to finish them.
What has happened to me?
Has anything remotely like this happened to you?
Two theories, maybe three:
1. Something is profoundly wrong with me. I've suddenly gotten old, for instance, the decrepitude I have felt stalking me for decades has at last caught up and thrown me off balance, like one of those high speed chases between a lion (decrepitude) and a sick baby wildebeest (me: decrepitude's prey)--just a slight paw brush by the lion is enough to knock me off balance, and then I am surrounded by red faced felines licking their chops as the light on the savannah goes black...
If not age, it could be something else, like a sickness of some sort, me being no stranger to any of these:
the state of feeling sick or of having a disease
an illness that affects people or animals, especially one that is caused by an infection
a condition in which you have an illness
a disease or other medical condition that is caused by bacteria or by a virus or a parasite
an illness or medical condition
an illness or other medical problem
an illness or health problem that lasts a long time and affects the way you live
an illness, usually not a serious one
a situation in which a disease spreads very quickly and infects many people
a disease that can be spread from one person to another through touch or through the air
2. I am simply tired out by training reasonably hard at a time when assorted other demands on my physiology, like tax preparation and deadline obligations, are also sucking the life out of me. Could I, in fact, be overtraining?
Last year in mid-January, I suffered a detached retina, which forced me out of the water for two weeks.
When I got the go ahead to swim again, I did my best to catch up on my Go the Distance goal in February:
To diehards, this 50 miles might seem paltry, but it's actually a rather significant amount for me.
That spring, I did my best times in the 500 and 1000 in years, though the swims (as regularly readers might recall) did not count for Top 10 consideration because the meet wasn't recognized.
I did these times without a body suit, too, which in some regards made them seem all the better to me since the cheatin' suits always did provide my blubberous flapping body a bit of a lift.
Flash forward to this season. No detached retinas in January, so this is what I swam in the same time period where I managed only 19 miles last year:
Over 22 miles more, in other words, which should technically put me into better shape than I was in at the same time period last year.
So far this February, I have been swimming every day and hope to continue doing so throughout the entire month of February, perchance to exceed last year's total. Here is the data so far:
I have missed a total of 7 days in 2012 so far and averaged just a wee bit over 1.5 swimming miles per day.
A few other bits of data.
I got fat. 185 this year vs. 179 last year at the same time.
Also, my Amish Mudhole swimming times are a bit slower at this time this year comparable to what I did last year.
Consider the 2011 vs 2012 mid season times:
50 free 25.15 then vs. 25.65 now 100 free 55.27 then vs. 55.09 now 200 free 1:59.81 then vs. 2:01.60 now 500 free 5:33.84 then vs. 5:42.21 now 1650 free 20:03.90 then vs. ?
Well, it is time for practice, so I must be signing off to go put in my daily garbage yards.
I am signed up for the 1650 at the end of the month.
Then there is the Albatross meet in March, and I will see how this year's times compare to last year's. This will be the first time I can swim in the next age group up, so I am hoping to do good.
Then there are the various championships coming up in the later spring.
I don't know if swimming as much as I have been will prove helpful or not.
Maybe it was the enforced two weeks off because of the retina last year that was the real reason for good times them?
Time will tell. But meanwhile, if you have any thoughts on my situation here, please feel free to give me the benefit of them!
5 x 50 single arm fly @ 1:00
5 x 50 free w/paddles @ :50
8 x 25 burst to 15 m + cruise @ 1:00
4 kick, 4 speedplay
1 x 50 AFAP back from the blocks, 29 low
-- deliberately did this early in the workout, glad I did
I modified the first speed set from workout #1 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20148"]U.S. Masters Swimming Discussion Forums[/ame]. I think I like this version better, and I suspect it may harder. Though the build downs in the original version aren't easy either.
2 x (5 x 100 + X yards EZ):
1 = 25 fast, 75 EZ @ 2:00
2 = 35 fast, 65 EZ @ 2:00
3 = 50 fast, 100 EZ @ 4:00
4 = 100 fast @ 90% + 200 EZ @ 6:00
5 = AFAP broken 100, :15 @ each 25 + 200 EZ @ 6:00
round 1 = free with paddles & fins
-- 10 on 25, 24 flat on 50, 54 flat on 100
-- No paddles on the broken 100. I did two 25s on the broken 100 (10 low, 11 flat) and was interrupted by a noodler, who had been very chatty throughout the workout. I tried to be polite since he was asking about masters swimming and the website. But then he said "I had to urge my ex not to abort my son and god spoke to me and told me to write a book about it ..." and I totally tuned out. Bizarro.
round 2 = backstroke kick w/fins
-- 9 on 25, 21 flat on 50, 52 high on 100
-- did the broken 100 as :15, :15 :30 breaks, went 9, 10 flat, 10 high, 9. had to have more oxygen on the last 25
-- legs were just burning afterward
I think that's a good practice 50 back time for me. Might have taken one extra kick on the first 25.
I was supposed to do weights this morning, but didn't have time. I may go tonight when Lil Fort is at practice. But I hate doing weights after swimming. Still, I'll probably go as I have an ENT appt tomorrow am. (I am celebrating an entire year with no sinus infections!) I don't feel as much in need of a recovery week without the upper body weights, so I will likely wait until the end of February for an easy week before the Warrenton meet.
This morning I had a great sunrise swim at the PCB aquatic center. John and I arrived a little after 6 this morning and shared a lane for a bit before an adjacent one opened up. I then ended up having a lane of my own for the rest of the workout—and that was a good thing, as I used every bit of during my backstroke today. Usually I swim pretty straight, even in an oudoor pool, but today I think I would visited all the lanes during the backstroke bits if those pesky lanelines hadn’t been in my way.
Here’s what I did:
1000 lcm warmup (400s, 200k, 200p, 200d/s) [During the pull I did an open turn and saw a little bird out of the corner of my eye hopping around on the pool deck. I stopped and hung on the wall and talked to it a bit—it was investigating all the dark spots on the concrete to see if they were specks of food. It hopped towards me and stopped about a foot away and looked at me expectantly, as if I might be a source of birdseed, which made me wish I had some to offer.]
5 x 200 FR > BK pacman
5 x 200 IM kick > FR swim pacman
400/300/200/100 FR, increase pace with each swim [I did this with local swim buddy Bill—we started at about 1:40 pace and finished the last 100 on 1:27, synchro swimming for much of the set, which was fun--we paced each other nicely.]
Extended warmdown: 400 SKPS + 700 FR/BK in 11213141 pattern + 50 skull
Today was one of those gorgeous sunny mornings when I simply didn’t want to get out of the pool. I also felt better in the water today than I have in quite a while—it took me about 2k to loosen up, but after that I was swimming without any pain for most of the workout.
Then late this morning I swam out to the second sandbar with John to look for sand dollars, which he wanted to give to one of our regular training partners. We didn’t find any, but had fun swimming out so far—it was amazing to be surrounded by the brilliant blue water of the Gulf. About an hour later a pod of dolphins swam slowly by, right out near where we had been! Very cool.
1 X 250 4:10 3:45
3 X 100 1:40 1:30
Three rounds, round 1 intervals left, 2&3 right.
16 X 25 free :40
Sprint 20 yards, no breath.
1 X 200 kick 4:15
4 X 75 kick 1:30
8 X 25-half blast free kick/half easy swim :45
1 X 100 swim
1 X 200-50 stroke/50 free 3:30
1 X 100 stroke 2:10
4 X 25 stroke-fast- :40
Three rounds. Break between rounds.
1 X 150 free 1:50
1 X 100 free 1:50
WARM DOWN: 4 X 50 easy 1:00
200 FR/200 Back
2 x 200 FR Pull w/ buoy on 2:45 (2:20)
2 x 150 BK Pull w/ buoy on 2:20 (2:05)
4 x 100 FR Pull w/ buoy on ~ 1:30
- Quarters strong, Kevin joined me on last two
3 x 75 IM (no FR) on 1:20
- Thirds strong
1 min q-break into
100 IM for time: 1:09.74
225 loosen and out
(solo @ Rec/2050 yds/40 minutes)
Got in for a lunchtime swim today, more of less to stretch out. The lane filled up to 5 during the time I was there, so intervals went out the window and I put more emphasis on effort. Happy with the IM time - haven't been under 1:10 in a week or so - still playing around with my breaststroke technique.
Hope to sneak back tonight for a swim as things around the house will be quiet.
200 swim - free & back
200 kick - free & back
100 drill - 1 arm, free & back
6 x 50/50 with paddles + fins ds3
- 1-3 free, 4-6 back
6 x 25/45 burst + cruise
- 2 free, 2 back, 2 fly
5 x 100/2:30
1= 25 fast / 25 build down to 50% / 50 ez
2 = 35 fast / 15 build down to 50% / 50 ez
3 = 50 fast / 50 ez
4 = 100 @ 90% fast effort
5 = 100 ez
5 x 50/1:15
1= smoth dps
2 = burst + cruise
3 = 25 fast, 25 ez
4 = ez
5 = AFAP
5 x 25/1:00
1 = smooth dps
2 = 4 strokes fast
3 = 8 strokes fast
4 = 25 ez
5 = AFAP
Kick with Fins:
50 @ 200 pace/1:30
50 @ 100 pace/1:15
Total: 2400 yards
SCY with swim buddy
10 x 50/10-15 sr odds: pull build, evens : kick build
8 x 25/30 burst + cruise
Broken 200's with fins, paddles, swim
1 x 200/3:30 with fins neg split
1 x 100 ez
1 x 200 broken with paddles only: 100 - 10sr - 100
1 x 100 ez
1 x 200 broken swim: 100 - 10sr - 50 - 5sr - 50
1 x 100 ez
Total: 2200 yards