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  1. Thursday, 2/17/11

    by , February 17th, 2011 at 12:04 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 Swim free
    200 drill/swim
    - did fist drill, free and back
    200 kick/swim
    100 scull
    4 x 50/1:00 drill - build - drill - pace

    Set #1: Swim Back
    3 x 200 Back/4:00 - neg split and descend
    3:05-3:00-2:55
    200 easy - kick - drill - easy by 50's

    Set #2 Swim Fly
    10 x 50/1:30
    -Ave 42 on these

    Set #3: Swim Free
    6 x 50/50 Odds - pace with distance per stroke focus
    Evens easy swim
    - free-16-17 spl and 37±
    - Easy ones around 43-45

    Cool down
    300 kick/swim easy by 50's


    Total: 2800 yards

    Updated February 17th, 2011 at 01:54 PM by poolraat

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  2. Wednesday, 2/16/11

    by , February 17th, 2011 at 11:59 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Started the day with a yoga class, then had a massage at noon. Was slightly sore from the massage.

    Warm up
    300 Swim
    300 K/D/S by 50
    200 Pull

    Kick Set:
    Kick w/Fins 1 x 400
    - did 200 w/board, 200 on back, 6:05
    Fins off kick 4 x 100/2:20 desc,
    - 2 flutter w/board, 2 on flutter back - 1:55-2:00

    Pull/Swim
    6 x 200/20sr
    - 3 pull, free w/ p&b, 2:35-2:40-2:35
    - 3 swim #1 & #2 free, 2:45-2:50; #3 back 3:05
    Neg split and descend 1-3, 4-6


    Cool down
    100 easy.

    Total: 2900
    Categories
    Uncategorized
  3. Wednesday Workout

    by , February 17th, 2011 at 09:00 AM (Pete's swim blog)
    Someone threw up in the pool last night so it was shut down this morning. Went ahead and drove into Huntsville to work out with HSA. They start earlier than we do so about half of what I did was solo.

    SCY

    No warm-up

    300 Free
    6 x 50 - 1:00 IM Order (no free)
    300 Free
    300 Free
    6 x 50 - :50 free
    300 Free

    8 x 100 up/down kick - 1:45 (:10)
    1-5 no breast stroke kick
    6-8 breast stroke kick

    200 drill down, free back

    200 Easy IM cool down

    (3000 Total)

    Taper appears to be gone now. I struggled a lot on the 300's. Might be due to a lack of warm-up. Worked on freestyle stroke w/ my right arm. Apparently, I'm recovering too wide which is allowing my hand to slide outward as I pull throught the stroke. Also worked on keeping my backstroke kick faster w/ smaller amplitude. I think it helped but I felt very out of synch.
    Categories
    Swim Workouts
  4. Nice mix today still no fins though

    by , February 17th, 2011 at 07:30 AM (Mixing it up this year)
    It may be a few weeks before I can were fins again. Or I might just try taping up my toes this Saturday and see how it goes.

    Still felling fairly strong this week. I have been experimenting with the Compex muscle stimulator and it is great!

    50,100,200,300,200,100,50@:10R Free
    10x100@2:00 IM as fly drill(1 arm), pull back, kick breast, swim free 1st 3 were 1:52ish then dropped to 1:45's on the rest once my free felt stronger
    5x100@1:30 w/paddles & bouy as 50 free/50back really strong on these holding 1:25's
    500 Free w/snorkle as 100sw/100k/100sw/100k/100sw
    200 Free EASY

    Total 3200 yards
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  5. Wednesday

    by , February 16th, 2011 at 11:06 PM (Swimming, Life, and Other Stuff!)
    Solo swim today @ Monon Center:
    **400 warm-up freestyle
    **200 Kick
    200 Pull
    4 X 50 Drill @ 1:00
    4 X 50 Swim @ :50
    **4 X (100 Drill/ 75 Kick/ 50 Swim/ 25 Sprint) IMO Stroke
    **8 X 125 on 2:15 interval (1st 4 IM alt 50 stroke--2nd 4 Freestyle)
    **4 X 50 Backstroke @ 1:00 stretch

    3,400 scy

    Whew! Today was a long day. Work all day, swim solo immediately after work, home to meditate for 50 minutes, quick dinner, 1st annual PE1 Blog-cast for 1 hour at 9:00 pm.
    Now I'm going to and hopefully drift off to sleep so I can turn around and do it again tomorrow!
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  6. SArasota Y Sharks Masters 5:30 AM Workout -02/18/11

    by , February 16th, 2011 at 05:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 free 2:30
    4 X 50 free :50
    4 X 150 50 free/50 stroke/50 free 2:30
    4 X 50 choice 1:00

    12 X 50 1:20
    25 sprint+turn/25 easy

    4 X 50 kick 1:15
    8 X 25 kick :45
    Twice through.
    25's: Round 1-sprint kick
    Round 2-12.5 blast kick-swim in easy

    1 X 300 IM-transitional swim

    12 X 125 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/17/11

    by , February 16th, 2011 at 05:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00
    2 X 200 3:15
    1 X 300 4:30
    2 X 150 2:15
    8 X 50 :50
    Descend 50's 1-4/5-8

    10 X 50 1:00
    odd:moderate
    even:fast

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    8 X 25 sprint kick :45

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy -
    Easy swims are free, fast swims are choice

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  8. Wed., Feb. 16

    by , February 16th, 2011 at 04:53 PM (The FAF AFAP Digest)
    Pure recovery day --

    Gym:

    20 minutes ellipse, warm up pace

    20-25 minutes RC exercises

    broomstick twists and dislocations


    Swim/SCM/Solo:

    30 minute slow continuous swim

    10 minutes hottub

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

    Commentary:

    Felt flattened from the long day of drylands and the deep tissue. Decided to take a pure recovery day. These days are just ungodly boring, but they seem to be necessary for me to recover and they curb my natural impulse to overtrain. Tomorrow is an off day with appointments and errands and hopefully I'll be ready to kick Speedo's butt on Friday.

    Updated February 16th, 2011 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Ellipse Machine
  9. RIP beloved purple floral pin-striped meet suit

    Tuesday turned out to be a triple-dip day. After my morning lcm workout, I dipped/floated/paddled around in the gulf in the afternoon (water temp’s back up to 60, air was a little above that), then went to evening workout with the Panama City Beach masters. (If I counted the hot tub, I guess I could claim a quadruple-dip day.) There was a gorgeous sunset to watch during the first part of evening workout. Here’s what I did:

    600 scy warmup (300s, 300 k/d by 50)

    8 x 50 @ 1:00, 1-4 FR desc., 5-8 BK/BR desc.

    2x thru, 1st round BR, 2nd round BK
    4 x 100 K
    4 x 50 pull
    4 x 25 build to sprint

    6 x 200 FR (50 pull / 100 swim / 50 pull) @ 3:10, focus on head position and left hand entry

    7 x 25 from mid-pool, working on flip turn and breakout

    200 warmdown

    Then this morning I was back at the pool for LC team workout. My left adductor was a little twingy from the breaststroke work last night, so I was limited to free, back, and fly. I always miss IM so much when I can’t do it! Here’s the workout I did:

    600 lcm warmup (200s, 200k, 200d)

    8 x 50 (25 build, 25 ez) @ 1:00, odds FR, evens BK [The sun was just coming up during this set, and I was glad to have an excuse to stop at the other end of the pool, which has the better view of the eastern sky.]

    4 x 100 drill, assorted strokes, @ 2:00

    2 x 200 FR pull @ 3:10, descend by 50s within each 200

    400 FR negative split [6:00 (3:04, 2:55)]

    2 x 200 kick @ 4:45

    4 x 100 drill, assorted strokes, @ 2:00

    8 x 50 FR “stingers” @ :10 rest, with fins [The idea on these was to go as hard as possible on all of them. It was as awful as it sounds.]

    That was the end of the team practice, but the pool was so lovely and sunny that I didn’t want to get out. So I did the following long easy free ladder:

    200/400/600/800/1000 FR, with 1:00 rest between swims

    The long swims were really calming and hypnotic—I was surprised how much I enjoyed them. After I was done, I still didn’t want to get out of the pool, but I was also feeling a bit arm-weary, so I contented myself with

    200 easy swimdown/floating/basking

    That was it.

    Two final notes from last weekend’s meet:

    · PMcCoy has very kindly posted a couple of videos of races that include me. In the first ([nomedia="http://www.youtube.com/watch?v=3fZT5vlpmIg"]YouTube - E09H03 400IM[/nomedia]), I’m the 4th lane from the bottom, in the white cap (with the glacial turnover on fly). In the 2nd one ([nomedia="http://www.youtube.com/watch?v=8nfY1eUiRrI"]YouTube - E07H08 200FR[/nomedia]), I’m 5th from the bottom, still in the white cap. Any comments or suggestions welcome!

    · Auburn was the last meet for my fave meet suit—it developed several bald patches, and will have to be retired. I’d had this suit for nearly 4 years, so I’ve probably gotten more swims out of it than any meet suit should have to endure. Still, I was pretty sad about retiring it, until Mr. Addict reminded me that its demise means more swimsuit shopping! If anyone comes across a pretty and functional knee suit—the more distinctive the better—please let me know! (Wouldn't it be cool if Splish offered custom ordered knee suits in their fun patterns.)
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  10. Wed Feb 16th, 2011

    by , February 16th, 2011 at 11:58 AM (Ande's Swimming Blog)
    Wed Feb 16th, 2011

    Subscribe to Ande's Swimming Blog

    Swim center was set up CENTER COURSE for Championship meets. Means both bulkheads are down with a 25 yard course.
    This Fri & Sat is the
    2011 Texas 4A & 5A High School State Championships

    2011 Class 5A State Meet Psych Sheet

    2011 Class 4A State Meet Psych Sheet

    Wed Feb 23 - Sat 26th is the
    Mens and Womens Big 12 Championships Conference Meet


    last night my wife showed me this 2011 WSJ Article:
    A Workout Ate My Marriage
    Exercise Can Set Off Conflict About Family, Free Time; Errands vs. English Channel

    Jordan who was featured also works for ML
    I met him when I trained in NYC at Asphalt Green in 2007

    whitney Coached
    UT Swim Center, SCY center course
    6:30 - 8:00 dove in around 6:35
    trained with Marcio Tyler & Doug
    beside Mike Varrozza, Nate, Sharon, & Pat Evoe
    wore FS PRO jammer

    WARM UP
    assigned: 2 rounds of 300, 200, 100
    did: around 800

    Main SET:

    8 x 100 fr on 1:15 held 1:02's & 3's

    800 IM done 150 drill 50 strong

    6 x 100 fr on 1:10 held 2's & 3's

    600 IM

    4 x 100 fr on 1:05 held 2's & 3's

    400 IM

    2 x 100 fr with 8 total breaths on each

    rested around 8 minutes

    200 IM fast for time from a dive
    went 2:06
    27 1:01 1:38 2:06


    100 easy

    thinking about doubling today & resting more before the fast 200 IM to see if I can improve my time from this morning
    might throw on a legskin

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  11. Wednesday, Feb. 16, 2011 5:00am

    by , February 16th, 2011 at 10:22 AM (Fast Food Makes for Fast Swimming!)
    I just looked online at the entries list of swimmers for the Lake Wash. Meet this Sunday, and there are 157 online people!!! That's huge!!! Plus however many more entered by mail. Gonna be a big meet. At least I'll have some R & R between events.

    I'm back to only swimming for an hour a morning again. Work put me back to 6:30am start time, but I still get to swim which is good.

    Warmup:
    200 Free
    100 Kick
    200 Pull

    1 x 300 IM Fast (went 3:43)
    100 Free EZ
    1 x 200 IM Fast (2:26)
    100 Free EZ
    1 x 100 IM Fast (1:07)
    100 Free EZ
    100 Kick on back
    I really had a hard time getting my body to go really fast this morning on these. It's tough to do this early in the morning sometimes.

    4 x 125 @ 1:50
    (100 Free, 25 Fly)

    200 Free Pull :15 rest
    150 Free Pull :10 rest
    100 Free Pull :05 rest
    50 Free Pull

    12 x 25 @ :30 Fast
    4 Back, 4 Breast, 4 Fly
    -----------------
    2800 Yards
  12. MATT Wednesday Workout

    by , February 16th, 2011 at 08:35 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    (I dropped 25 fly off each interval on iterations 2 and 3)

    16 x 100 Up/Down Kick - 1:40 (:10)

    50 Easy

    12 x 50 - :50
    Odds 25 kick / 25 swim
    Evens 50 swim

    250 Cool down

    (3800 Total)

    Felt miserable after my swim Monday. By noon I had chills & aches. Mostly slept. Skipped Tuesday to recover. Felt great today! I've still got a little taper left. Usually have to take off my drag suit to make the fly sets. Didn't need to today. Might be I'm just a bit more confident and motivated after the meet. Hope it doesn't go away.
    Categories
    Swim Workouts
  13. Distance focus today and yes a new toy!

    by , February 16th, 2011 at 07:46 AM (Mixing it up this year)
    Since my big toe is still keeping the fins off for a while my new toy will help supliment some of the work load. I broke down and got the Compex muscle stimulator. With all the issues I have I figure I can make double sure I warm down by using the unit to do active recovery. I am still learning about it but so far it is great.

    1000 Free as 100 swim/pull/swim/kick/swim
    3x500@8:00 Free w/paddles & bouy descend 1-3 went 7:07, 7:00 and 6:41
    200 Breast kick
    300 Free easy
    200 Fly drill 1 arm alt rt/lt
    300 Free easy

    Total 3500 yards
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  14. E-gads! Doubles - Day 2

    by , February 15th, 2011 at 07:26 PM (Year Three: The Road Back)
    So, I decided to do another double today. That was after a neat and tidy 4200 yards this morning. Dare I say that the 4200 yards left me gasping for breath, aching in my legs, and wondering (perhaps hoping?) if my arms would actually come off? What could better follow that but another double?!

    I took it easy on the double today (yeah, right!). While I did wear fins for most of the second swim, I also worked on fly and back for the 1600 main set I did. With a 400 warm-up and 200 cool-down, my daily total of 6400 total yards in one day is by far and away the most I have ever swam in a day. Of course, it helps to be able to come home after the second swim, do a few chores around the house and then lay down for a while. And, bedtime will come very, VERY early tonight.... In fact, it's sounding pretty good right now.

    A few morsels for dinner and the repacking of my swim bag.... I'll be in bed right after the Jeopardy Watson Day 2 adventure...
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  15. Tuesday, Feb. 15

    by , February 15th, 2011 at 06:16 PM (The FAF AFAP Digest)
    Drylands:

    Med ball slams on racquetball court, 15-20 minutes
    -- floor slams, overhead slams, backward rotational slams, start slams, reverse scoops
    -- I added a new one today: backward overhead throws.

    backward rotational slams:
    http://www.coreperformance.com/knowl...l-address.html (though I stand much further away from the wall and throw it a lot harder than shown here)
    overhead backwards throw:
    [nomedia="http://www.youtube.com/watch?v=QVvoAsXiGYQ"]YouTube - Overhead backwards med ball throw[/nomedia]


    broomstick twists
    overhead dislocations with broomstick & twisting dislocations:
    -- http://ericcressey.com/tag/broomstick-dislocations. A trainer showed me how to do the twisting variation.
    decline reverse crunches, 25
    long arm crunches, 50
    overhead squats w/45 lb bar, 15
    squat swings w/25 lb plate, 15
    tricep press negatives, 50 x 2 x 10
    bicep curl, 40 x 2 x 15
    HS iso lateral hi row, 180 x 1 x 5 (spaced out and forgot to do further sets of this exercise)
    standing broad jumps, 10
    extreme angle lunge step ups, 2 x 10 each leg

    RC Work, 15 minutes


    Bike, 20 minutes


    Massage, 60 minutes

    Had very tight quads and hamstrings from the lack of yoga. Scapular area was the usual mess.

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

    Commentary:

    Glad I got this in as I had a terrible night's sleep. Mini failed to set her alarm and I had to get up and drive her to school. (Fort Son left early.) Not cool. My new year's resolution was to attempt to get to sleep earlier, but thus far I have abjectly failed. My body seems hardwired to want to fall asleep very late and get up late. And, apart from my corporate law firm + early rising with young kids life, that's how I've always been. Throughout most of college and law school, I tried never to take courses before 10:00 am and I have never exercised in the early morning. My doc suggested that my sleep travails of the last few years may be due, in part (so many factors of course), to the reversal of stimulation. My day is now relatively quiet and my afternoon/nights are full of kids, driving, errands, etc. I'm fine if I can just sleep in (and ignore my family). Interestingly, the entire Health & Science section of the Washington Post was devoted to the topic of sleep. And there was an article on mediation that I'm including for Bobinator:

    http://www.washingtonpost.com/wp-dyn...021405973.html

    Checking my calendar, I see I have PRP on Thursday. That is probably better for my off day, though I always feel sluggish swimming the day after a deep tissue massage.

    Got a chuckle out of this. Mini Fort is leaving Thursday for States. For the county to approve the travel trip, I must be advised and acknowledge in writing that she is participating in a water based activity with the risk of drowning and death.

    A take on the Ian Thorpe comeback:

    http://speedendurance.blogspot.com/2...nd-losers.html

    Updated February 15th, 2011 at 09:23 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  16. Tue Feb 15th, 2011

    by , February 15th, 2011 at 02:21 PM (Ande's Swimming Blog)
    Tue Feb 15th, 2011

    Subscribe to Ande's Swimming Blog


    whitney Coached
    UT Swim Center, main pool, north end
    6:30 - 8:00 dove in around 6:35
    trained with Marcio & Tyler Ritchie & Ned
    beside Larry, Mike Varrozza, & Jim
    wore FS PRO jammer

    WARM UP
    assigned: 800,
    did: around 600, kicked a 200 in 2:27

    Main SET:

    2 x 250 on 20 rest desc
    done 25 fl 50 bk 75 br 100 fr

    200 fr breathe every 2

    2 x 250 on 20 rest desc
    done 50 fl 25 bk 50 br 75 fr

    300 fr breathe every 3

    2 x 250 on 20 rest desc
    done 75 fl 100 bk 25 br 50 fr

    400 fr breathe every 4

    2 x 250 on 20 rest desc
    done 100 fl 75 bk 50 br 25fr

    500 fr breathe every 5

    8 x 125
    odds 100 k 25 fast
    evens 25 k 100 strong

    200 fly kick on side from a dive no board
    went 2:18

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -02/16/11

    by , February 15th, 2011 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    5 X 100 1:30
    1 X 500 negative split

    1 X 200 kick
    1 X 50 easy swim

    16 X 25 :30

    2 X 100 kick 2:00
    8 X 25 sprint kick :45

    1 X 100 easy 2:00
    1 X 200 fast 4:30
    1 X 50 easy 1:00

    4 X 300 4:15
    negative split

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  18. Morning swims

    The pool heater has been fixed, and the morning LC lap swim hours restored. Hurray! Both yesterday and today I had blissy post-sunrise morning swims. Here’s was yesterday’s post-meet stretch-out:

    1000 lcm warmup (400s, 200k, 200p, 200 rev. IM drill/swim by 25)

    4x thru
    4 x 50 desc. @ 1:00
    3 x 100 desc. @ 1:55
    [I did the first round pull, round two swim, round three kick w/ fins, and round four pull again.]

    200 warmdown + play

    I liked how my pulling felt yesterday, so today I did the following workout:

    1000 lcm warmup (400s, 200k, 200p, 200 rev. IM)

    (Costume change)

    4 x 150 k/d/s, rev. IM order

    16 x 50 pull, 1-4 @ 1:00, 5-12 @ :55, 13-16 @ :50, desc. within each set of 4
    [Something is finally clicking with my pulling. It used to be far slower than my swimming, but today I was hitting 36-39s on the fast 50s, without feeling like I was working too hard. I hope the work I’ve done on cadence is finally seeping more naturally into my stroke.]

    100 easy

    4 x 200 @ :20 rest, moderate intensity [I did these swim, kick, pull, swim]

    300 warmdown + sculling + play

    There is team practice this evening that I’ll probably go to as well. Plus the gulf is looking very inviting, and is warming up nicely!
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  19. Tuesday, 2/15/11

    by , February 15th, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1100)
    400 Swim
    - as 100 free/100 back, repeat
    3 x 100/1:40 build
    - did free-back-free
    200 Kick
    - 100 flutter w/board, 100 on back
    4 x 50/1:00 drill/swim by 25's
    - did fist drill free and back

    Set #1: Back With Fins (500)
    1 x 200/3:30 Build - 2:50
    1 x 150/2:30 Stronger Build - 2:05
    1 x 100/1:35 Very strong build - 1:22
    1 x 50/1:30 FAST - 39

    I didn't get times for the rest of the workout, just swam through it.


    Set #2 : Fly (600)
    12 x 50/1:10 50 kick build - 50 scull drill - 50 (25 Fly FAST - 25 Choice smooth)

    Set #3: Kicks (650)
    2 x 100/20sr Build - choice
    1 x 150/20sr Dolphin kick (work on long underwater streamlines - both front and back)
    1 x 100/20sr Strong - choice
    1 x 100/20sr Dolphin kick (same as above)
    1 x 50/20sr Fast - choice
    1 x 50/20sr Dolphin kick (same as above)

    Warm down
    150 ez free and back

    Total: 3000 yards
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  20. Tuesday, Feb. 15, 2011 5:00am

    by , February 15th, 2011 at 11:21 AM (Fast Food Makes for Fast Swimming!)
    Back to the grindstone again. Build it up again quickly for 3 days with a 1 day dropoff on Friday for Meet #3 in 3 weekends (next Sunday).
    I didn't get to swim yesterday in Portland before my drive back home. We went to the pool to swim in the morning, and between 8-10am they had water exercise/noodle huggers class taking up the entire two pools, so I just took off for my long drive home.

    Today's swim was good to get in the water and stretch out, but the water was so damn hot. Must have been 85-86 degrees. Way to hot to try to swim hard in, but we made an effort anyway.

    Warmup:
    300 Free
    400 Free Pull
    200 Back
    100 Kick

    20 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    4 @ 1:15
    4 @ 1:15 (supposed to be 1:10) but with the water the way it was it was tough enough on 1:15.

    8 x 50 Kick @ 1:00

    600 Pull (200 Free/200 Back/200 Free)

    8 x 25 Fly Fast @ :40
    --------------
    4200 Yards