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  1. Sarasota Y Sharks Masters 5:30 AM Workout -11/18/10

    by , November 17th, 2010 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three times through. Round 1 intervals left, rounds 2/3 right.

    1 X 200 kick 4:10
    2 X 100 kick 2:10
    8 X 25 kick-fast- :40
    1 X 100 easy swim

    1 X 125 IM 2:15
    3 X 25 sprint :45
    Four rounds.
    Round 1: Double the fly on the IM, 25's also fly.
    Rotate through the four strokes.

    1 X 400 6:00
    2 x 200 3:00
    1 X 300 4:15
    2 X 150 2:10
    1 X 200 2:40
    2 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  2. Letting go of the FLOG goal

    by , November 17th, 2010 at 01:02 PM (Too Neurotic to be Suitably Aquatic)
    I set my FLOG goal for 365 miles in a year. I thought that was cool. I'm at 312 miles right now, which means I'm about 10 miles behind. And by the next time I swim on Monday, I'll be even further behind, and I don't see being able to catch up between holidays and days when I have to work instead of practice. So fare the well, FLOG goal! We would have maybe had a thing if I were able to get pool access over the summer. Maybe next year.

    This was what got me to 312 today:
    200 free
    2x50 drill
    100 Rev. IM
    2x50 drill
    300 pull
    100 pull choice

    2x:
    4x25 odds sprint evens EZ
    100 (25 sprint 75 pace)
    100 (50 sprint 50 pace)
    100 (75 sprint 25 pace)
    100 (sprint)
    50 EZ

    25 under
    25 over
    150 IM order kick
    200 Kick
    100 EZ
    50 EZ

    A good workout, although it was over very quickly, so we threw in those last few "EZ's". I'm feeling like my free technique is improving thanks to some of those tips from the latest Swimmer Magazine. I really like the one about pretending you're swimming over coral to keep elbows high. Also, I like pretending that I'm paddling a surfboard, just because hey, surfboard! That's not something we get to do very often in Poughkeepsie!

    I'll put some of that tech work to the test this weekend when I'm at the NY vs NJ Duel in the Pool meet in Long Island. And no more DQ's! (I hope.)

    In the meantime, I'll figure what I can do for a 2011 FLOG goal. There's a possibility I might be doing some more swimming in Westchester, but more on that soon...
    Categories
    Uncategorized
  3. A freestyle and breaststroke kind of day

    This morning I swam at Riverbank. Hereís how it went:

    1000 lcm warmup

    500 fast, 400 easy
    :30 rest
    400 fast, 300 easy, 400 fast @ 6:10 [5:56, 5:47]
    :30 rest
    300 fast, 200 easy, 300 fast @ 4:30 [4:18, 4:17]

    1000 easy swim + turn work

    Today I told my workout partner I was up for anything, so she proposed one of her fave setsó3 500s, 3 400s, 3 300s. To coordinate intervals, I decided to do the odd reps within each 3 fast, then drop a 100 on the even reps and swim it easy. (I finished my warmup during her first 500, so fortunately I only had one fast 500 to swim.). My goal on the 400s was to swim them both under 6, which I thought was a real stretch for me. I ended up surprising myself with my time on the 2nd one. My fast 300s were also nicely under 1:30 pace, so I was pleased with my effort there. All the time Iíve spent this fall around OW and distance swimmers must have really helped my conditioning!

    Then I did an extended warmdown that incorporated some BR stroke and turn work. I practiced some breaststroking-into-back flips, some midpool no-wall turns, some turns that stopped at streamline, then finally some full turns. To practice full-speed BR turns, I like doing fast freestyle into the wall, then switching to BR on the last stroke. This helps me get up to speed without wearing myself out. It does have the downside of not practicing adjusting my strokes into the wall at sprint speed, though.

    While playing around, I also discovered a new drill to work on narrowing my breaststroke kickófreestyle with breaststroke legs. Iíve always done this just for fun when goofing around in the pool, but today I discovered that itís much easier and faster when my kick is narrower, and that I can feel the unstreamlinedness of a wide kick more readily when combining it with a crawl stroke than when itís with breaststroke arms. (When doing this drill, I breathe every 2 strokes, and coordinate my breathing with my kick). Coolóanother funny-looking drill to play with! Plus a rationale for doing something I've always found fun!
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  4. 11/16/10

    by , November 17th, 2010 at 10:57 AM (The Labours of SwimStud)
    Warm Up
    300 FR
    4 x 50 FLY 1:30
    2 x 100 EZ

    500 for time
    Main Set
    1 x 100 EZ
    1 x 300 K, Dr, Swim x 4 IMO
    1 x 100 EZ
    1 x 200 FR Fast 3:00/2:50
    100 EZ
    100 BR Fast 2:00

    Post Main
    100 EZ
    8 x 50 Fin K 25 FR/25 FL
    300 Snorkel Swim


    Cool

    300
    Categories
    Uncategorized
  5. Another fly day

    by , November 17th, 2010 at 07:33 AM (Mixing it up this year)
    I needed to loosen up my back so .... fly!

    10x100@2:00 Free as 50 pull/50 kick
    500 Free kick w/fins as 50 easy/25mod/25fast
    5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 sprint went 3:01, 3:06, 3:04, 2:56, 2:52
    8x100 Free w/paddles & bouy
    #1-4@1:30 held 1:26's
    #5-8@1:25 went 1:19, 1:18, 1:18, 1:16
    200 Free EASY

    Total 3500 yards
    Categories
    Uncategorized
  6. Nov 16

    by , November 16th, 2010 at 11:12 PM (Keepin Track 2010)
    15 min WU
    2x50 free drills work core and leg rock
    4x50 swim FR on 10 sec
    4x50 swim with flips FR work lean on either arm big catch
    200 kick down swim back alt 50 fr/50 stroke

    4 (4x100 on TI 1:30, rest 30) hold best poss average. I held 1:14. needed to pull the 3rd set for left leg quad cramp.

    100 easy

    300IM broken at 50's kick with flips

    4x(2x25 on :40 rest 20) all specialty

    backstroke turns
    Categories
    Uncategorized
  7. Tuesday, Nov. 16

    by , November 16th, 2010 at 08:48 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    1000 various

    3 backstroke starts

    Transition:

    8 x 25
    odds = overkick free
    evens = burst SDK + cruise

    12 x 25 @ :40
    various -- swim, kick, easy speed, build

    50 EZ

    Main Set:

    Pete manned up and did broken 200s. I opted for 3 x broken 100s w/fins (back, back, fly), and went with him on the 1st and 3rd 50s. I tried do go 95% on the first 50 and 100% on the second after resting for 35-40 seconds.

    Went:

    50 back (24, very cruisey and seemingly not too hard) + 50 back (high 24)

    150 EZ

    50 back (high 23) + 50 back (25)

    150 EZ

    50 fly (high 23) + 50 fly (25)

    150 EZ

    My fly SDKs feel better and faster after really concentrating on keeping my upper body still.


    Total: 2300


    Stretching/Yoga 30 minutes

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

    Commentary:

    My energy level & cold were much better today, but I still felt pretty dead after that set. Hoping to get to the gym and do a short aerobic swim tomorrow.

    I wish GBM would post an athlete list, so that I could see whether my NE Champs entry was received. Having had an entry lost in the mail before, I'm kind of paranoid.

    Still trying to decide whether to swim anything at the Last Minute Meet on Dec. 5. The event order is below, but the 100 IM is just not very appealing for some reason.

    Events:
    200 IM
    50 Fly
    200 Back
    100 Free
    50 Back
    200 Fly
    100 Breast
    400 Free
    * Break *
    100 IM
    50 Free
    200 Breast
    100 Fly
    50 Breast
    200 Free
    100 Back
    400 IM

    Mini Fort hit me with another classic line today. I asked her to fold the laundry and she replied rather histrionically, "I'm not your Cinderella." Jimslie thinks we should get William Shatner to play her in the new sitcom "Sh*t My Daughter Says.

    Updated November 16th, 2010 at 09:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  8. Tuesday, 11/16/10

    by , November 16th, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim free & back
    200 kick
    6 x 50 - 25 drill/25 swim, build to fast
    100 easy free

    4 x 25/1:00 fast off blocks, float back
    did 2 backstroke (both around 15 to the feet)
    1 fly,(around 14)
    1 free (under 14)

    Cool down
    400 alternating 50 free/50 back

    Total: 1400 yards
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout -11/17/10

    by , November 16th, 2010 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    4 X 75 1:10
    12 X 25 :30

    12 X 50 1:00
    3-6-9-12 are fast, choice

    1 X 50 easy 1:00
    2 X 50 @ 100% 2:00
    1 X 50 easy -

    1 X 200 kick 4:10
    3 X 100 kick 2:10
    4 X 75 kick 1:40
    1 x 100 easy swim

    10 X 200
    odd: IM on 3:30
    even: Free on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  10. Tue Nov 16h 2010

    by , November 16th, 2010 at 10:22 AM (Ande's Swimming Blog)
    Tue Nov 16h 2010

    TEMPE's in 4 days

    working on speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    chris coached
    UT Swim center diving well
    6:30 to 8:00 dove in 6:37ish
    trained with Mike & Larry Bob & Max,
    beside brandon, chris, & jon
    WORE Yingfa Jammer

    WARM UP
    500

    Main Set

    assigned 4 x 125 on 1:40 done 100 fr 25 fl fast
    did 4 x (50 fr 50 skip, 25 fast)
    dove last 25 went 10 something

    assigned 300
    did 50 easy
    100 k fast went 70
    50 easy


    assigned: 4 x 125 on 1:40 done 100 fr 25 bk fast
    did: 4 x (50 fr 50 skip, 25 fast)

    assigned 300
    did 50 easy
    100 k fast went 63
    50 easy

    assigned: 4 x 125 on 1:40 done 100 fr 25 bk fast
    did: 4 x (50 fr 50 skip, 25 fast)

    assigned 300
    did 50 easy
    100 k fast went 60
    50 easy

    skipped last round

    talked a bit with UT womens assistant coach Jim Henry & UT Men assistant coach Kris Kubik

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  11. My legs will be aching tonight

    by , November 16th, 2010 at 07:23 AM (Mixing it up this year)
    Yes it was that evil stroke that did it too me again. I really didn't feel like a hard workout but it became that for me.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins
    5x200@4:00 odds easy free evens fast breast went 3:38 and 3:34 on the breast swims

    Total 3000 yards
    Categories
    Uncategorized
  12. Monday, Nov. 15

    by , November 15th, 2010 at 07:25 PM (The FAF AFAP Digest)
    Drylands:

    TRX body rows, 15
    TRX single leg squats, 15 each leg
    TRX single leg squat + hop, 10 each leg
    flutter kicks on bosu, 100
    windshield wipers, 25
    reverse scoops, 15 w/20 lb DB
    RC exercises

    Swim/SCM/Solo:

    30 minute slow continue swim-kick-drill

    steam room, 10 minutes

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

    Commentary:

    I seem to have contracted Mini Fort's cold crud. I took yesterday off. And I was really due for an off day anyway, so that was fine. And I just did a short recovery workout today. My foot is still swollen also. I'm hoping that gets significantly better in the next couple days so I can keep hitting the drylands hard before I start tapering. And I seemed to have strained my left thumb somehow. Dunno how.

    The final results from B2B are in. My tri relay team definitely doesn't need me, as they finished first place in the coed relays. http://www.setupevents.com/files/FullRelays.htm. Mr. Fort's actual bike split was 4:59:05. He was psyched to break 5 hours on his first iron distance (and only his third race), especially after missing some rides because he was in trial forever. Interestingly, the first swimmer out of the water was a 17 year old girl who dusted all the pro men.

    Entry forms for the Last Minute meet are out. (Love how it's the Last Minute meet instead of the Last Chance meet.) Have to decide if I want to cruise in to get a 100 IM time this year. I haven't swum the 100 IM since last December.

    https://www.clubassistant.com/club/m...1403&smid=2761

    Hope I feel better when I wake up tomorrow so I can suffer with Speedo tomorrow.

    Updated November 15th, 2010 at 07:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Monday, 11/15/10

    by , November 15th, 2010 at 04:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 400 choice
    (did 100 free/100 back/100 back kick/100 back drill)
    3 x 100/1:40 Build each 2nd 50 to fast finish
    (all free was going 1:16-1:18)
    12 x 25/30 Choice
    (1-4 fly, 5-8 back, 9-12 free)

    Main Set:
    8 x 25/45 From mid pool, sprint from flags into wall and out to flags - no breath 3 strokes in and out of wall
    (1-2, 7-8 free, 3-4 fly, 5-6 back)

    Warm down
    4 x 50/1:00 smooth
    (did 2 back, 2 free)

    Total: 1400 yards
    Categories
    Uncategorized
  14. Mon Nov 15th 2010

    by , November 15th, 2010 at 03:21 PM (Ande's Swimming Blog)
    Mon Nov 15th 2010

    TEMPE in 5 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 216, going the wrong way


    Subscribe to Ande's Swimming Blog

    scy
    Mary Coached
    UT Swim center
    Noon to 1:15 dove in 12:07ish
    trained with Larry Bob & Max,
    beside brandon, chris, & jon
    WORE Yingfa Jammer

    WARM UP

    assigned 1200 done 200 fr 100 im 100k
    did around 600


    Main Set

    assigned 5 x 50 on 0:40 1 - 4 mod, 5 fast
    did 3 x 50 easy on 40
    skip 1,
    50 fl easy speed went 27

    100 easy

    assigned 5 x 100 on 1:15 1 - 4 mod, 5 fast
    did 3 x 50 easy on 1:20
    100 skip 40
    100 k went 62

    100 easy

    assigned 5 x 150 on 1:50 1 - 4 mod, 5 fast
    did 3 x (50 easy 50 skip 50 easy) on 1:20
    150 skip
    150 fl bk br went 1:38

    100 easy


    assigned 5 x 200 fr on 2:25 1 - 4 mod, 5 fast
    did 3 x (50 fr easy 50 skip 50 fr easy 50 skip) on 2:25
    200 skip
    200 skip

    10 min rest

    200 IM easy speed
    went 2:04

    100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER

    Updated November 15th, 2010 at 03:35 PM by ande

    Categories
    Swim Workouts
  15. Mon Nov 15th 2010

    by , November 15th, 2010 at 03:19 PM (Ande's Swimming Blog)
    Mon Nov 15th 2010

    TEMPE in 5 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 216, going the wrong way


    Subscribe to Ande's Swimming Blog

    scy
    Mary Coached
    UT Swim center
    Noon to 1:15 dove in 12:07ish
    trained with Larry Bob & Max,
    beside brandon, chris, & jon
    WORE Yingfa Jammer

    WARM UP

    assigned 1200 done 200 fr 100 im 100k
    did around 600


    Main Set

    assigned 5 x 50 on 0:40 1 - 4 mod, 5 fast
    did 3 x 50 easy on 40
    skip 1,
    50 fl easy speed went 27

    100 easy

    assigned 5 x 100 on 1:15 1 - 4 mod, 5 fast
    did 3 x 50 easy on 1:20
    100 skip 40
    100 k went 62

    100 easy

    assigned 5 x 150 on 1:50 1 - 4 mod, 5 fast
    did 3 x (50 easy 50 skip 50 easy) on 1:20
    150 skip
    150 fl bk br went 1:38

    100 easy


    assigned 5 x 200 fr on 2:25 1 - 4 mod, 5 fast
    did 3 x (50 fr easy 50 skip 50 fr easy 50 skip) on 2:25
    200 skip
    200 skip

    10 min rest

    200 IM easy speed
    went 2:04

    100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -11/16/10

    by , November 15th, 2010 at 02:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    2 X 300 4:30
    4 X 100 1:30

    1 X 100 EASY 2:00
    4 X 50 FAST 1:15
    1 X 100 EASY 2:00
    4 X 25 SPRINT :40
    Two times through
    Round 1 stroke, round 2 free

    75 easy
    1 X 100 @ 100%
    75 easy

    1 X 200 kick 4:15
    4 X 100 kick 2:15
    1 X 100 easy swim

    9 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4850Y
    Categories
    Swim Workouts
  17. 11/15/10

    by , November 15th, 2010 at 02:15 PM (The Labours of SwimStud)
    Warm up

    300 FR
    6 x 50 Kick 1:00
    2 x 300 4:30
    100 EZ
    4 x 50 IM KICK
    Main

    4 x 200 3:00 desc 1-3 extra :30 R 4 fast
    100EZ
    4 x 100 1:30 desc 1-3 4 fast

    IM

    1 x 200 FR 3:10
    1 x 100 BK 1:40
    1 x 200 FR 3:10
    1 x 100 BR 1:50
    1 x 200 FR 3:10
    2 x 50 FL 1:15


    Cool

    300 FR
    Categories
    Uncategorized
  18. Sat Nov 13th / Sun Nov 14th

    by , November 15th, 2010 at 11:12 AM (Ande's Swimming Blog)
    Sat Nov 13th

    followed 2010 MN Grand Prix

    AUSTIN, TX
    dick nichols pool scy
    windy 50 degree air & 84 degree water
    7:00 am - 8:30
    swam with jon & marcio
    chris coached

    assigned 800 warm up
    did 8 x 50

    assigned 800
    did 8 x 50

    assigned 800
    did 8 x 50

    assigned 800
    did 8 x 50



    Sun Nov 14th

    DALLAS SMU Outdoor pool with Dallas Masters LCM
    9:00 - 10:00 practice
    swam with David Swenson, Daniel Waters, Wyatt Russo, & steve barnicoat

    400 warm up

    3 x 100 fr on 1:30

    assigned 300 fr
    did 2 x 100 fr

    3 x 100 fr on 1:30

    assigned 200 fr
    did 100

    3 x 100 on 1:30

    got out early



    Mon Nov 15th
    slept in
    plan to swim at noon
    Categories
    Swim Workouts
  19. Mellow Monday workout

    This morning I swam at Riverbank lap swim with 2 swim buddies. We had our own lane for most of the workout, and it was very calm and relaxing. I kept on stopping during warmup t look at the pink sky during sunrise. Hereís what I did:

    600 lcm warmup

    8 x 150, odds FR / K / FR, evens FR / ST / FR, both K and ST IM order

    1200 sprint work + easy swimming [After doing the above set together, we each went our own way here. One lanemate did her usual 4 x 500 FR, and another did 4 x (4 x 100 FR desc), and I planned to do 6 x (4 x 50 easy / build / easy / sprint), but when I started sprinting fly it was no good. So instead I did the 3/6/9 fast strokes drill several times through, really working on establishing faster turnover and forward momentum on each stroke. I wasnít entirely happy with my sprint fly when I got done, but it was definitely feeling better than when I started. I then did a few rounds of the e/b/e/f 50s backstroke, which did feel good.]

    400 free pull w/ paddles, bilateral breathing

    8 x 50: odds IM order, evens FR

    200 pull w/ paddles warmdown

    My next meet is the NY vs NJ duel in the pool this coming Saturday at Eisenhower Park, where Iíll be swimming all the 50s. I do want to work on my sprint fly technique a little more this week before swimming it at the meet. When it is going well, I can really feel the water pressure against the soles of my feet on the upkick part of my dolphin kick during my arm recovery, and it feels like Iím getting some significant forward motion during that part of my stroke. I was feeling that a couple of weeks ago when I sprinted fly, but was really struggling trying to find that good rhythm again today.

    Over the weekend I swam both days out at Brighton Beach. The water was 51 degrees. Saturday was a lovely beach day, with air temps in the 60s and a bright sunny sky. There was bigger surf than Iíve ever seen at this stretch of beach, and between the cold and the crashing waves it took me a loooong time to get in. (At that water temp, itís nicer when the water lets you decide how soon you want to get wet!) I only stayed in about 10 minutes, but hung out on the beach for a long time afterwards tossing the football around and enjoying cookies and hot cocoa.

    Sunday was cloudier and chillier, but I actually ended up staying in little longeróprobably about 20 minutes--mostly because I had one of my favorite swim buddies out there to swim with. She was a real trouper and swam for over a mile and a half, the last half by herself. Afterwards, in addition to swim parkas and hot chocolate, we had guest warming puppies to help us recover. Hereís a picture (unfortunately taken right after my pup was lured away by cookies):



    It was a great beach weekend, but Iím not sure how much longer I will continue going out. It was neat this fall that I could swim for so long after the water temps started dropping without feeling the cold very much, but now that I do feel it, Iím proving to be not so very tough about enduring it. There are definitely swimmers in our group who get a real rush from putting their bodies through the whole cold-numb-extended shivering-warm again cycle, but I donít think Iím truly among them. I like being comfortable too much!
    Categories
    Uncategorized
  20. back to the grind

    by , November 15th, 2010 at 07:26 AM (Mixing it up this year)
    Since I felt fairly good today I decided to just do a normal workout rather than take it easy.

    10x100@1:45 Free
    500 Free kick w/fins alt 25slow/25mod/25fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    5x200@3:00 Free w/paddles & bouy went 2:46, 2:45, 2:41, 2:39, 2:34
    500 Free w/snorkle focus on the kick and slow the arms down

    Total 3500 yards
    Categories
    Uncategorized