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  1. Getting back on it! 12/15/10

    by , December 15th, 2010 at 10:35 AM (The Labours of SwimStud)
    Well decided to go for it today and get back to solid swim training. As the workout progressed I realised I'm still a little mashed from the weekend.
    Warm Up
    650 Fr
    8 x 100 FR 1:30 desc 1-4

    IM Set
    8 x 75 1:30 Scull, Kick, Swim. I dodged a 50 on the Back someplace...too much on that interval and wearing a drag suit.
    4 x 125 2:15with extra 25 of each stroke per swim.
    2:15 is probably good for me but not only 2 days after zones. I got to the last round and could not get my body to do I did free rather than butterstruggle...but overall I did good.

    Aero Set
    4 x 200 3:00 supposed to be descend but I already felt spent so I just wanted to make the int. I only did 150 on #3 as I skipped the first 50.

    Cool Down

    400 Fin Kick had a social and recapped my heroics from the weekend to my training partner. We decided to kick my butt for the next 3 weeks ahead of a late January SCY meet to see what I can do. Stay Tuned.
    350 EZ FR

    Updated December 15th, 2010 at 12:23 PM by SwimStud

  2. Did not want to get up this morning but....

    by , December 15th, 2010 at 07:41 AM (Mixing it up this year)
    I did it anyway. All the way in I was thinking maybe I should warm pool it today. Then I got there and the lap pool was 80 so I just stayed were I normally swim

    10x100@1:45 free
    500 kick w/fins alt 100 free/100 fly
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim to loosen my back that is why I do it so much
    5x100@1:45 as 50free/50back w/paddles
    500 Free as 100 swim/100 fist drill

    Total 3000 yards
  3. Monday, 12/14/10

    by , December 14th, 2010 at 04:22 PM (A comfort swimmer's guide to easy swimming)
    At the gym, on the treadmill.

    Decided to do some intervals just to make the run a bit less monotonous.

    Warmup of 5 minutes of walk and easy jog.
    5 x 1/2 mi w/about 30 sec of walking between each.

    5 min of walking to cool down
  4. Vid + Recovery Swim, Dec. 14

    by , December 14th, 2010 at 03:40 PM (The FAF AFAP Digest)

    100 easy

    20 x 25 shooters w/fins
    5 x back/belly/right side/left side

    100 dolphin dive

    Total: 2100 meters

    10 minutes hot tub

    The showers weren't working and were frigid!



    Still pretty beat from the weekend. And the cold I was getting before is now in full force. Better now than at the meet, I guess. Hoping to go to yoga tomorrow. I seem to recall I have another PRP treatment this week as well. Finally heard of another swimmer (Nuthin But 50s) who's going to try PRP in lieu of surgery on his ACL.

    100 back vid:

    Stud video'd my 100 back (1:10.26) from NE Champs. Videos are always very revealing. I was underwater more than I thought despite the calf cramp. Even managed what looked like 9 SDKs on the last 25. My turnover seemed very slow and I was crossing over with my left arm. I don't usually do that. I was definitely lounging leisurely into my last couple turns. That could be party due to my unfamiliarity with backstroke flags set at 5 meters instead of 5 yards. Splits = 33.68/36.58.

    [nomedia=""]YouTube - P1020994[/nomedia]

    Same slow turnover from my 100 back in Atlanta (1:01.9), though I was underwater more there.

    [nomedia=""]YouTube - Les 100 BK[/nomedia]

    Tom Dolan Meet:

    This was the first time in years I missed spectating and cheering at this meet. Fortunately, there was great coverage on swimming world tv. Jack Conger's 1:43.1 200 back was amazing! I also liked comment that Janet Hu (NAG record holder and winner of the 100 fly here) trains frequently with a monofin. Mine is still awol.

    Updated December 14th, 2010 at 06:04 PM by The Fortress

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -12/15/10

    by , December 14th, 2010 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Twice through. Round 1 intervals left, round 2 right.

    4 X 100 2:00
    6 X 50 1:15
    8 X 25 sprint :40
    50's and 100's: odds: moderate to easy evens: @100%
    Take a short break before the 25's

    1 X 200 kick 4:20
    8 X 50 kick 1:10
    odds: moderate evens: fast

    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 200 stroke 4:00
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Tue Dec 14th 2010

    by , December 14th, 2010 at 12:13 PM (Ande's Swimming Blog)
    Tue Dec 14th 2010


    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    Whitney Coached
    UT Swim Center, diving well
    6:30 - 8:00 dove in 6:55ish
    trained with Todd, chris, Nate & angie
    beside ned, larry & jim
    WORE yingfa jammer


    Main SET:

    400 fr

    4 x 100 bk on 1:30

    400 fr

    4 x 125 br on 2:00

    400 fr

    4 x 200 fr on 2:30

    400 fr

    5 x 150 on 2:05
    odds kick
    evens Fl, Bk, Br

    50 easy

    Next meets are:

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

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Swim Workouts
  7. Swim, then Run

    by , December 14th, 2010 at 11:21 AM (A comfort swimmer's guide to easy swimming)
    Solo, in pool in Winnemucca, NV

    Had to go to 'mucca for work so I scheduled my meetings so I could get to their pool for a swim during noon lap swim.

    The Winnemucca pool didn't have any lane lines in. Also they had the wrong times posted on their web site so I only had about 30 min to swim rather than the hour I thought I would have. Have to go back Thursday so this time I know when to get there so I'll have the full hour.

    Warm up
    Swim 150 free
    250 backstroke posture alignment drill (on back with strong kick, hands crossed over chest, elongate body and neck)
    Odds - straight on back
    Evens - rotate side to side, make sure shoulders come out of water
    (The odd ones went ok but I need to work on the rotation. I end up with a really big, slow kick on those.)

    Set #1: Backstroke Pull
    10 min continuous pulling with catch paddles
    - enter hands at 10 and 2 o'clock; work on DPS
    (I like the paddles, went about 500, not real sure as I cant count past 4 without loosing track)

    Set #2: Underwater dolphin kick w/zoomers
    10 x 25/40
    - kick from core, not knees
    - keep rate of kick same as race pace rate, Keep legs steady

    Set #3 Backstroke Cup Drill
    20 x 25/10sr Backstroke w/cup half full or half empty?, run legs whole time!!!
    (I think I did 10 of them before they told me lap swim was over and I had to get out)

    Total: 1400 yards

    I went to the gym after work and ran about 3 mi on the treadmill. Ran a mile then did 1/4 mi intervals.

    Updated December 17th, 2010 at 11:28 AM by poolraat

  8. Brrrrrrrr!

    This morning it was 19 degrees with a dusting of snow on the ground, and I felt like a very dedicated swimmer indeed as I trudged in the dark from the subway to Riverbank State Park for their morning lap swim hours. Once I got there, though, and realized that one of my lanemates had jogged a couple of miles over, and the other had ridden her bike across town, my efforts (which consisted of dressing in umpteen layers to ride the subway and walk a total of 5 blocks) seemed just a little bit less heroic. Such tough girls I swim with! And I’m very glad they are, because it was fun with all three of us there today.

    Here’s what I did:

    1300 lcm warmup (400 swim, 200 revIM kick, 200 pull, 200 rev. IM drill/swim by 25, 100 FR, 200 IM)

    3-2-1 set:
    3x thru
    300 FR
    200 IM
    100 kick

    4 x 100 FR @ 1:40, desc.
    400 IM/FR by 50
    500 FR

    300 play + warmdown

    Usually around this time of year I would be excited about getting out of the cold and heading down south for the holidays. But it hasn’t been much warmer there in recent weeks. They’ve had nights in the mid-20s in the Florida Panhandle, and my mom called last week to report that it was snowing in southeast Alabama.* Arghh! I hope all the cold weather Florida is allotted gets used up before I get down there, but I fear that’s not how it works.

    *To give some idea of how rare snow is there: I told my mom she should go out and play in the snow, or at least look up and let some flakes fall on her face. She thought for a minute, then asked, “Could I feel it if it fell on me?”
  9. Tuesday, Dec. 14, 2010 5:00am

    by , December 14th, 2010 at 09:53 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    400 Free Pull
    8 x 25 Fly w/ fins w/ 12+ SDKs

    4 x 75 Free @ 1:15
    4 x 75 Free @ 1:10
    4 x 75 Free @ 1:05
    4 x 75 Free @ 1:00
    I held 52/53 throughout these, and almost did a set on the :55 but decided not to. I probably should have though.

    8 x 100 Kick w/ fins and board :10 rest
    2800 yards
  10. Too Cold and TOOOO Tired

    by , December 14th, 2010 at 07:23 AM (Mixing it up this year)
    I was so tired today I just decided to stretch things out and not really push.

    10x100@1:45 Free
    500 Fly drill w/fins alt rt arm/lt arm by 50
    5x100@1:30 Free w/fins just made them
    4x200@3:00 Free w/paddles & bouy desc went 2:57, 2:51, 2:46, 2:39 not great by any means
    200 free easy

    total 3000 yards
  11. Vids from Zones

    by , December 13th, 2010 at 10:58 PM (The Labours of SwimStud)
    Fort taped and uploaded these swims...

    50 fly: [nomedia=""]YouTube - P1030001[/nomedia]

    100 breast: [nomedia=""]YouTube - P1030004[/nomedia]

    100 free: [nomedia=""]YouTube - P1030006[/nomedia]

    Thanks Les for the video work and cheering!
  12. Lost a Few More

    by , December 13th, 2010 at 06:16 PM (Fast Food Makes for Fast Swimming!)
    Top Tens for SCM...

    After the last few weeks I've just been bumped out of the top ten in a few more of my races. I still have the 400 Free, 100 & 200 Fly, 200 Back, 200 Breast, & 400 IM. So all is not lost. We'll have to see after the SPMA's and a few others send in final results...
  13. Monday Dec 13th 2010

    by , December 13th, 2010 at 02:27 PM (Ande's Swimming Blog)
    Monday Dec 13th 2010

    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    Whitney Coached
    UT Swim Center, diving well
    6:30 - 8:00 dove in 6:35ish
    trained with Mike, Ritchie, Brandon,
    kevin, & brandon
    beside Todd, chris, & Marcio
    WORE yingfa jammer


    Main SET:

    20 x 25 on :20

    assigned 500 fr build 100's
    did 6 x 50 fr

    16 x 25 on 20 every 4th non free

    assigned 400 fr
    did 5 x 50

    16 x 25 on 20

    assigned 300 fr
    did 4 x 50 fr

    12 x 25 fr on 20

    assigned 200 fr
    did 3 x 50

    8 x 25 on 20 2 fr 2 non fr

    100 free few breaths as possible
    took 2, think if I rested up before it
    I could do it in 1 maybe none

    25 SFK FAST
    roll start
    whitney timed
    went 11.49

    75 easy

    25 FR fast
    roll start
    whitney timed
    went 9.9

    50 easy

    Next meets are:

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

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events

    Updated December 13th, 2010 at 02:45 PM by ande

    Swim Workouts
  14. NE Champs, Day 2, Dec. 12

    by , December 13th, 2010 at 12:34 PM (The FAF AFAP Digest)
    Day 2:

    I was very tired after day 1's 250 medley and hoping for a "dead to the world" type sleep, but it was not to be. I was too hyped up and caffeinated. But this is typical during a meet for me. Headed over to the pool with SwimmieAvsFan for a leisurely warm up. I felt pretty smooth, though the legs were a bit leaden and fatigued.

    100 back, 1:10.26:

    I was fairly nervous for this event, much like the 100 fly. There were no flyover starts in backstroke at this meet, so I was a tad peeved when the starter decided to start my heat (the final one) with a swimmer still in my lane. Slightly distracting.

    I had a slight cramp in my left calf on the start, which I'm sure was due to fatigue, as I had no cramping problems on day 1. But it wasn't too bad -- not nearly as bad as the cramp I had off the start in the 100 back in Indy last year. So I compensated by not kicking quite as hard or far underwater and not going out fast. The rest of the race was fine; I think I was somewhat lazy on my turns though. Splits were 33.68/36.58.

    Given the wobbly start, I was very happy and surprised with my final time of 1:10.26. I had been hoping to break 1:12. Last year, I swam a 1:10.9 (B70) and 1:09.5 (Jaked, I think), so this was my second fastest time ever and very close to my super suit times, off by only .7 and I didn't have any cramping issues on my swim at Boston last year. According to the GBC converter, my time of 1:10.26 converts 1:01.56, which is actually .4 faster than my 100 back from Atlanta swum in a Jaked.

    Stud video'd this race for me and I reviewed it on the camera. My arms looked like they were moving in super slow mo compared to my 50 backs until the final 25. (I noticed the same thing in my 100 back from Atlanta.) I don't seem to have a true 100 speed turnover. I suppose this is due to my fear of dying on these events. I think my 100s would benefit from a more aggressive approach. But I would have to train more specifically for it. I'll download the video later.

    50 fly, 30.39

    There was not much time between the 100 back and 50 fly - even Chris mentioned this. I would have preferred another 30 minutes of rest or so. I would even have gladly taken 2 hours.

    I felt extremely tired during the race -- was just powering through it. Both breakouts were sub par, as confirmed by Muppet. Which is a bit disappointing because 3 out of 4 of my 100 fly breakouts were solid. But I had a fast turn and I nailed the finish with no glide at all.

    Very happy with the time, which is 1.2 faster than I swam at the Albatross meet earlier in the year. It's still .7 slower than I went last year, but I think the suits effect the short axis strokes more. Using the GBM converter, this converts to a 27.3 in SCY, which is only .3 off my best time in a Jaked from Atlanta.

    This time also lands me 2nd in the current event rankings behind the amazing SVDL, so I am thrilled with that!


    I scratched the open 50 back and 100 free. Every muscle in my body was sore and aching by then and I didn't think I'd go any faster than 31.14 in the open 50.* (I think the winning time in that event was a 31.6.) Plus, the pool conditions/air quality were causing me sinus and wheezing problems (which are worse today, blech). And 6 events is plenty for a wimpy sprinter! I was amped-out. So I just relaxed for a couple hours, chatted and watched my friends' races before ravenously wolfing down real food and heading to the airport.

    * Jimslie texted me that this time was the second fastest time swum in any age group so far this year in SCM.


    Last SCM meet in my current age group!

    50 back, 31.14
    50 fly, 30.3
    50 breast, 38.9
    50 free, 28.77
    100 back, 1:10.26
    100 fly, 1:10.22

    Very pleased with all the times. (Just wish I had gotten a 100 IM time.) I was hesitant about signing up for this meet initially since I only had about 4-5 weeks of really solid training before my 2 week taper. But I'm glad I did. I think I might have "drifted" too much in training without a goal meet to break things up. And now I'm ready to get back to some non-taper workouts. Though I may not get in much training this week with xmas looming - I am way behind. Plus, I have that nice post taper meet "hit by a mack truck" feeling.

    It was pretty dicey getting back from Boston last night (torrential rain there and high winds here). SwimmieAvsFan and Muppet's flight was cancelled and they were stranded there. My flight was very delayed and I didn't arrive home until 1:00 am. But it was all worth it!

    And Fort Son had fun tooling around Boston and checking out schools. I was happy he didn't get lost on the MBTA!

    Unofficial Results:

    And on those results is my split request from the 200 back. Whew. (I know I shouldn't stress about this, but I've had a couple splits almost go missing the last couple years.) Oddly, my time is the exact same time as last year, right down to the hundredth of a second.

    Women 45-49 50 SC Meter Backstroke
    ================================================== =============================
    WORLD: W 30.31 3/1/2009 K.PIPES-NEILSEN, FRA
    NATL: N 30.58 12/2/2007 K PIPES-NEILSEN
    Zone Champs: Z 32.51 2008 Laurie DiTommaso
    VA LMSC: V 38.74 3/15/2008 Debbie Jaeger
    Name Age Team Finals
    ================================================== =============================
    1 Luallen-Egg, Andrea 45 GSM-NJ 34.87
    2 Skrobis, Amy V 45 ABC-NE 37.52
    3 Delorey, Laura E 48 GWDM-NE 39.49
    4 Stokes, Karin E 49 GSP-NE 40.27
    5 Cheney, Jane E 49 GWDM-NE 46.45
    6 Zraket, Lisa 46 YNS-NE 47.38
    7 Barker, Joanne L 46 CMSC-NE 47.99

    Women 45-49 50 SC Meter Backstroke
    ================================================== =============================
    WORLD: W 30.31 3/1/2009 K.PIPES-NEILSEN, FRA
    NATL: N 30.58 12/2/2007 K PIPES-NEILSEN
    Zone Champs: Z 32.51 2008 Laurie DiTommaso
    VA LMSC: V 38.74 3/15/2008 Debbie Jaeger
    Name Age Team Finals
    ================================================== =============================
    1 Livingston, Leslie 49 GMUP-PV 31.14Z

    Updated December 13th, 2010 at 11:02 PM by The Fortress

    Masters Swim Meets / Events
  15. Monday Dec. 13, 2010 5:00am

    by , December 13th, 2010 at 10:34 AM (Fast Food Makes for Fast Swimming!)
    300 Free warmup

    8 x 100 @ 1:30 (50 stroke, 50 free)
    #1-4 Fly
    #5-6 Back
    #7-8 Breast
    18x50 Free
    (3 @ :60)(3 @ :55)(3 @ :50)(3 @ :45)(3 @ :40)(3 @ :35)
    These were easy till the last 3, also did the last 1 fly
    100 EZ Kick

    5 x 100 Free Pull @ 1:15 (I held about 1:07s)

    8 x 50 SDK on back w/ fins @ :50
    3000 yards
  16. Swimming calm and long

    This morning I swam up at Riverbank with a swim buddy. Here’s what I did:

    1000 lcm warmup

    500 FR, 400 IM, 500 FR all on 7:45
    1:00 rest
    400 FR, 300 IM, 400 FR, all on 6:10
    :30 rest
    300 FR, 200 IM, 300 FR, all on 4:30

    [This long set actually felt pleasant. My times weren’t fast—I was around 1:30 pace/100 on the FR throughout the set, and just swam the IMs relaxed. My body just felt like it didn’t want do anything in a hurry this morning, so instead of negative splitting my FRs I just stayed at my regular 1st-half pace for the entire swims. That made them feel so dreamy and relaxed that I lost count on one of the 400s.]

    Then, because I was enjoying the pattern, I continued/adapted it for a long warmdown:

    200 pull, 100 FR w/ IM kick, 200 pull, all on no interval
    100 BK/FR, 50 IM kick, 100 FR/BK, all on no interval
    extra 150 easy + play
  17. A strong IM day

    by , December 13th, 2010 at 07:33 AM (Mixing it up this year)
    Borrowing another workout. This one was great and I am glad I did not shy away from it. My fly felt great but it was best on the MI's. I had alot of strength on it for the last lap.

    600 Free easy

    Main set do straight thru
    4x50@1:00 Fly
    4x100@2:00 IM
    4x50@1:00 Back
    2x200@4:00 IM
    4x50@1:00 Breast (getting tough here)
    1x400@8:00 IM
    4x50@:50 Free
    4x100@2:00 MI

    300 Free pull w/bouy
    200 Free EASY

    Total 3500 yards
  18. Nem/Zones scm 12/11-12/12/10

    by , December 12th, 2010 at 09:13 PM (The Labours of SwimStud)
    Well had a great time at zones. Spending a 2 day meet with good friends and team-mates and hitting some great times on the way really ends the swimming year well.

    Here are my swims:
    200 BR 3:06.67
    50 BR :35.58
    50 FR :30.43
    50 FL :33.78
    100 BR 1:20.42
    100 FR 1:07.02

    Got a couple of Relays in there too

    All are PB...I have a faster B70 time in the 50 but that aside all were faster. Most converted to PB's too.
    I'm amped to be so close to breaking :30 SCY on my 50 Fly based off of this time.
    My 50 and 100 BR were good times and I love how they convert very, very much!!

    I want to give a note of thanks to Maine Masters for a great 2010! Zach, Son and everyone else was a part of a fantastic swimming year for me. Sadly I have to leave them this year as my Y has a new master team set up and I want to be a part of building it...hopefully to get some more folks to travel meets and the fun of competing with friends and secret nemesis' alike!

    Thanks to Fort, Mollie, Jeff and Bill for watching more of my swims than I saw of theirs...but I got to share in the fun of some good swims of theirs towards the end of the meet..and we all had a nice meal Saturday too..which is the best part!

    I'm going to eat something now...

    Updated December 12th, 2010 at 10:07 PM by SwimStud

  19. Saturday, 12/11/10

    by , December 12th, 2010 at 09:20 AM (A comfort swimmer's guide to easy swimming)
    At the gym, on the treadmill.

    Decided to do some intervals just to make the run a bit less monotonous.

    Warmup of 5 minutes of walk and easy jog.
    12 x 1/4 mi w/about 30 sec of walking between each.

    5 min of walking to cool down
  20. A Spare 15 Min....

    by , December 12th, 2010 at 08:41 AM (Adventures in Swimming)
    I'm taking the time to post last weeks workouts.
    I'm swamped at work but still managed 4 Swims last week.

    Coaching the Sharks SCY
    Last week was busy at practice!!
    We had over 20 swimmers on 3 days
    I had a few swimmers get surprising times on
    the 200's. I love having swimmers give it what they really can do.
    I had a excellent swim on staurday with the team. I set my goals a little harder than normal
    and I made them all. But I'm still not ready for the Crazy Lane. One of them guys did a 2:00 200 free OUCH!!!
    These were for the week of 12/6/2010

    Warm Up:
    300 SWIM
    100 KICK
    6 x 75 Drill 50 / Swim 25
    1/2) Catch Up ~ Work the Push
    3/4) FTD (Finger Tip Drag)

    Set 1
    Pick your interval (:20 rest +/-)
    8 X 100 HOLD EVEN PACE 1:30 / 1:40 / 1:50
    GO FOR IT ON #8
    50 EZ
    1 MIN REST (850/1700)

    8 X 50 DESCEND 1-4 / 5-8 :50 / 1:00 / 1:10

    50 EZ
    1 MIN REST (450/2150)

    8 X 25 ODD SPRINT / EVEN EZ ON :25 / :30 / :35

    50 EZ (250/2400)

    Set 2

    2 X 200 TRY TO SWIM 2 OF YOUR PACE 100’S
    REST :30 BETWEEN SWIMS (400/2800)

    4 x 50 Kick (200/3000)

    200 WARM DOWN (200/3200)


    Warm Up:
    300 SWIM
    200 KICK
    200 PULL 700/700

    2 X 50 DRILL / SWIM
    3 X 75 SWIM ~ DESCEND 1-3

    SET 2 PULL
    4 X 125

    1 X 200 SWIM 2:45/3:00/3:30
    4 X 25 SHORT REST :25/ :30 / :35
    2 X 100 HARD SWIM W/FAST KICK LAST 25 1:30/1:40/1:50
    50 EZ

    3200 YDS


    Warm Up:

    300 SWIM (300/300)

    4 X 75 1-2 K/DR/SWIM BY 25
    3-4 BUILD BY 25 Rest :10-15
    SET 1 (300/600)
    1 X 200 SWIM 2:40/2:50/3:00
    2 X 50 KICK :10 R (Use as Recovery)
    1 X 50 HARD Go Right into EZ Swim
    1 X 50 EZ Rest 1 Min

    SET 2
    22 X 50 1-5 :55/:60/1:10
    6-10 :50/:55/1:05
    11-15 :45/:50/1:00
    15-20 :40/:45/:55
    REST 1 MIN
    21-22 :35/:40/:50(THINK HARD/FAST KICK)
    SET 3
    4 X 100 50 HARD KICK(Work the Walls) 50 EZ Swim
    :10 - :15 R (400/2900)
    6 X 50 ASCEND From Hard
    2 on :35 (:less than :05r)
    2 on :45 (Add :10 to interval)
    2 on :55

    Updated December 12th, 2010 at 06:02 PM by Bo Martin