Did a workout at the Boise Downtown YMCA today before driving back to Elko.
300 swim – 100 kick – 200 pull – 100 drill
2 x (200 on 4:00 – 50 on 1:15)
- with snorkel and board, 200's around 3:45, 50's around :55
Backstroke - Drill/Pull:
4 x 50/1:00 2 – 1 arm drill, 1 – rhythm drill - 1 catch up drilll
4 x 100 pull, neg split on 1:50
Main Set: Backstroke/Free
1 x 200 back/3:15
1 x 150/2:30
1 x 100/1:45
1 x 50/50
- went 200=2:57, 150=2:15, 100=1:29, 50=42
1 x 50 Free/45
1 x 100/1:30
1 x 150/2:15
1 x 200/2:55
- went 50=37, 100=1:22, 150=2:06, 200=2:45
Broken 200 Backstroke - Set goal time and try to beat it:
50 – rest :10 – 50 – rest :10 – 50 – rest :10 – 50
- goal was under 2:40, was around 39-40 on each 50. After subtracting rest, swim time was at 2:39
50 easy – 50 kick – 50 drill – 50 easy
Total: 3200 yards
HS hi row, 110 x 3 x 20 (+10)
push press, 40 x 2 x 15
explosive leg press, 250 x 2 x 10 (+20)
squat jumps w/45 bar, 15*
altitude drops from highest box (42 inch), 2 x 10
EA step ups w/20 lb DBs, 10
EA iso squat w/20 lb DB, 5:00
EA bicep hold w/8 lb DBs, 1:30 (couldn't find 5 lb DBs)
EA push up hold, 1:30 (+ 30 sec)
med balls slams, 5:00 or so
-- 15 floor slams, 15 overhead slams, 15 rotational twist slams, 15 reverse overhead throws, something else
* This is the squat machine I attempted to do squat jumps on (and have previously): http://keiser.com/products/air300/squat.html. Today, I was kicked off by a trainer b/c it is a "trainer only" machine. Incredible BS.
** I saw on Jeff Commings blog that he recently did 4 x 20 box jumps. Holy crap!
10 x 25 back shooters
6 x (4 x 25)
1st 25 = burst 15 + cruise
2nd 25 = burst 15 +cruise
3rd 25 = easy
4th 25 = fast 25
50 easy between each round
Rounds: fly, back, breast, free, dolphin kick on stomach, dolphin kick on back
-- on fly, just did easy speed
-- on back, I did back spin drill on the bursts
-- on breast, no pull outs
-- on free, just free, felt fast
4 x (25 AFAP back from blocks + 25 EZ)
-- I should have followed chowmi's rule of nailing the finish and then looking at the clock. Times probably would have been a half second slower.
-- Went 14 (15 kicks), 13 high (17 kicks), 13 high (17 kicks), 13 high (16 kicks)
-- Pretty sure I went past the 15 m mark with the 17 kicks. 15-16 is usually my max for a high cycle kick start. I was just deeper than usual on the start, possibly because I put my toes over the gutter so as not to slip and was thus pulling up higher.
8 x 25 free parachute & paddles
-- parachute fully closed
I rose from the couch today and managed a hard double. Go me. My arms are very tired tonight. And, honestly, I think it's mostly from the parachute. That thing is beastly.
I experimented with a new nose clip today. Almost every available nose clip comes off my nose. But these laxto clips stay on fairly well: http://www.swimoutlet.com/product_p/1833.htm. They come in S-M-L, and a S was perfect. Very glad b/c the Best Nose Clip In The World has been discontinued. I have also, after years of being a fin cheater, worn out my fins. Should get a new pair tomorrow. My fave kind are the Water Gear fins, which are quite stiff: http://www.swimoutlet.com/product_p/29710.htm. I'm not a fan of most other floppy fins, at least for dolphin kick.
Updated September 19th, 2011 at 08:06 PM by The Fortress
So I nicked a workout from Fort and gave it a bit of a redo for my tastes.
600 FR DR/SW by 50's
500 K done as 25's on :45 every 4th sprint.
4 x 200 50 Fast/150 EZ 4:00 IMO on the fast 50's
4 x 100 25 Fast/75 EZ 2:00 IMO on the fast 25's
4 x 200 100 Paddle pull, 100 Swim w/fins 3:30
500 Fin kick FR/FL by 50
1 X 200 3:20 3:00
2 X 150 2:30 2:15
2 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 100 2:00
1 x 50 easy 1:00
1 X 50 fast 1:00
1 X 50 easy 2:00
Four rounds, 1 of each, Im order.
Easy swims: free
10 X 50 kick
5 on 1:00
5 on :55
1 X 100 swim
1 X 300 4:30 4:00
2 X 150 2:15 2:00
3 X 100 1:30 1:20
Two rounds. Round 1 interval left, 2 right.
WARM DOWN: 4 X 50 easy 1:00
Got the idea for this workout from PWB over the weekend:
300 Free Pull
200 Free @ 2:30 (2:18)
50 Free relax @ :45
150 Free @ 1:50 (1:42)
50 Free relax @ :50
100 Free @ 1:15 (1:07)
50 Free relax @ :55
50 Free @ :35 (:32)
50 Free relax @ 1:00
200 IM @ 2:45 (2:33)
50 Fly @ :45
150 IM (no free) @ 2:10
50 Back @ :50
100 IM (no breast/free) @ 1:25
50 Breast @ :55
50 IM (no back/breast/free) @ :40
50 survival Free @ 1:00
200 Free Pull @ 2:20 (2:11)
50 Free Pull @ :40
150 Free Pull @ 1:45 (1:36)
50 Free Pull @ :45
100 Free Pull @ 1:10 (1:05)
50 Free Pull @ :50
50 Free Pull @ :35 (:32)
50 Free Pull @ :55
4 x 75 (25 Fly, 50 Free) @ 1:00
400 Kick w/ board
The IM Round of the main set was a killer. My back and breast just aren't up to par yet, and may never be for that matter. Very nice set, kept it interesting to say the least.
Less than a week till I get down to Arizona for the SCM meet. 800 Free, 200 Free, 400 IM, 50 Fly, 400 Free, all in one day! Yippie. I'm expecting greatness.
I have never been in a pool when a lane rope has broken, but there is a first for everything. Today, during a 300 free (aka, no one was pulling on the lane rope), the steel cable broke. The four of us in the two lanes sharing the rope took out the rope and floating debris and replaced it with another rope. About 10 minutes later, during another 300 free the second rope broke. The first rope might have been a previously broken and repaired rope, but the second one was definitely a new break.
Team workout, swam with Josh until the second lane rope broke and he got out since he needed to leave early.
- 300 swim
- 300 kick w/ fins
- 300 swim
- 3x100 back on 1:30
- 300 swim (first rope broke)
- 3x100 kick w/fins
- 300 swim (second rope broke)
- 3x100 on 1:20
- 300 kick w/fins
- 3x100 on 1:10 (6,8,8)
- 300 ez
Apparently I was out in 1:08 on the first 300. Seems a little fast to me but Josh was still there. With the rope breaks, practice was pretty easy.
Guest swimmer Phil from California joined Dave, Dave and myself this morning. Phil is very fast! Pool temp up to 86 (no surprises there). No drag suit - guess I need to get around to ordering a new one.
Only made one of the fly no breathers (last one). The second set of no breathers is supposed to alternate free with fly no breath. It was hard enough making them free. My 400 pull wasn't too bad but I can do that without paddles.
500 Warm up
5 x 300 - 4:30 descend (4:00, 3:55, 3:45, 3:42, 3:30)
6 Times through
* 50 Fr - :50
* 25 Fl - :20 (No breath)
* 50 Fr - :50
6 Times through
* 50 K/Fr - :50 (Odds Kick Free, Evens Kick Fly)
* 25 Fr - :20 (No breath)
* 50 K/Fr - :50 (Odds Kick Free, Evens Kick Fly)
400 Pull Timed (4:40)
100 Cool down
Warm:up: 500 Back/free
400-300-200-100 pull speedplay by 50's
500 kick (locomotive 1-4)
10 x 100 on 1:30 (their idea, not mine) - checking HR - first 5 kept at 110 or so, last five was around the 140 - which I interpreted as ~70% & 85-90% effort respectively - still trying to learn how to pace myself right - hard to tell when you are only going 5-6 secs behind someone - but my 70% was holding about 1:18 & my 85-90% was closer to 1:14 -- which makes me wonder if I could even go below a 1:10 all out!! Somehow I need to define for myself what my time is in relation to my HR & % effort (any ideas out there?) I do know that plenty of times I'll feel like I'm going 100% & y time is pathetic! or worse yet, on a descending set, I'll go 100% on the last one, and find myself only 2 secs or so faster than my 80%!! How do you figure this out? Anyways, back to the workout:
10 x 50 kick on 1:00
800-600-400-200 (25 back, 75 free for the 8 & 6, fly/back/free/free for the 400 & 200)
My "friend" Abbie (acquaintance actually) did an extra 2000 at the end - makes me feel pathetic! And she's a sprinter!!
The pool was overflowing with water this morning. Several peoples shoes were floating away.
Decided to redue one of the workouts from convention workout. Sort of.
500 Free every 5th lap streamline kick on back
10x50@1:00 Free with deep turn(my butt just floats to the surface)
500 Free kick w/fins every 3rd 25 fast
3x[3x100@1:30 Free w/paddles & bouy
....[300 Free w/paddles & bouy *Round 3 as warm down 100 swim/50 6 kicks then stroke
Total 3300 yards
This has been a tough week. The late night practices make for a tough morning. We practice from 7:30PM to 9:00PM. so by the time I shower and drive home, it's approaching 10:00PM. Those late nights make it really difficult to get up the following morning at 5:00AM. I wish there was an alternative to this schedule, but my job has a fixed schedule and the Masters team only meets at this time period.
This Tuesday was also a late night because I had to stick around work to finish updating one of my computer labs with updates and new software. I wish I could have left it over night, but this lab is used for an early bird class at 6:55AM.
3000 SCY - We got off to a slow start. The number of lap swimmers has increased, and they are now doing swim lessons at the same time, so we don't have the luxury of the number of lanes we normally do. Once the lessons were over, a few lanes were made available and we were able to have lanemates of our level. I didn't feel well doing the IM and 500 free sets.
2400 SCY - I got a little distracted at home, so I didn't get to the pool on time. The late start meant I had to adjust the main set so that I would finish on time. Coach Alex had us doing some strange kick/pull sets, like breaststroke pull and dolphin kick. It felt really strange. I can feel the sleep deprivation is definitely taking it's toll.
2700 SCY - Tonight I felt a lot better. I was able to get to bed early last night, so the sleep was the key. Tonight's sets were very much to my liking, including sets of 25s, 50s, and 100s. We did a 4x100 IM set, which is good for me, as I was able to finish the one lap of butterfly without totally dying. The last set before cooldown was a 8x25 "lungbusters". I've learned that instead of flopping around to make it to the other side of the pool and making the lap hurt, I discovered that if I relax, take a big breath on push off, and keep relaxed, I can make it to the other side of the pool without gasping and panting at the other end. I'm able to make the set with fewer breaths, so it's obviously working.
2011 Go The Distance:
The lesson of the week: get your sleep!
Of side note: this week I started my photographing of the boys water polo team games from work. The team had two home games this week, Tuesday and Wednesday. This is one of the things I love to do. I shoot the games, combining my passion for water polo and my passion for photography. At the end of the season, I give the best photos to the team's coach, which he uses in a slideshow at the team's end of season banquet. In exchange, I get a team t-shirt. It's a fair trade!
Here's one of the photos I took:
Wednesday's game photos
Tuesday's game photos
Updated September 19th, 2011 at 12:26 AM by tuna
Most of Saturday was lovely. Lil Fort scored the winning goal in her soccer game and later ran a great race in her first cross country meet, bringing home a medal and a smile. I squeezed in 60 minutes of P90X stretch on my day off. And I had a nice dinner with Mr. Fort where, unlike Q, the service and dinner were quite good. Like Q, however, whatever I ate did not agree with me and a loss of electrolytes ensued. Unlike Q, I did not make it to the pool today. I watched 8 episodes of the first season of 24 streaming on my TV from netflix and played Words with Friends. That is not a flog listing unfortunately. So I got even more unexpected recovery in! Hope tomorrow will be an improvement and I can train.
I could feel fall on its way early in the week. Yes, even here in the Deep South it is a coming. On Tuesday, I went out to the track about 7 p.m. The sun was going down and the temps were in the low seventies. Meanwhile the adjacent soccer fields were filled with people of all ages - from middle school to adult- playing soccer. It was indeed a great night to be out. I did 2 miles of the following:
1 mile of running 300 meters and walking 100 meters - hold under an 8:00 min. per mile pace on 300 meters.
1 mile of running 200 meters and walking 200 meters - hold a 7:00 to 7:30 per mile pace on 200 meters
Walked 1/2 to cool down
Walk/Run of 3.5 miles with dog.
Hit the pool and did 2000 SCY as follows:
4 x 250 dolphin kick on back with fins on 3:30
300 easy flutter kick with fins
4 x 100 back with fins and paddles on 1:30
2 mile run
Dinner last night was fun, but the food and service were well below expectations and I woke up this morning with stomach problems*, which impacted my workout plans some.
Headed to Lifetime around 1pm (instead of 6am), and didn't expect to be able to finish the workout. I was right, I started to cramp at 3km stopped to do some ez drill and called it a day.
- 400, 300, 200, 100 swim
- 10x50 on 55 w/finsh
- 10x100 on 1:25 free (held 1:19s mostly)
- 2x 150 free on 2:10, 150 back on 2:50
-- cramped up on the 2nd 150, was supposed to be 5x
- 8x25 free drill ez on 10s rest
Time to electrolyte up.
* this is a rare, once every couple years problem for me
There was no swim practice today. I don't know why; probably some event going on at SMU.
SCM Baylor Fitness Center
On my own
Alas, I had to share a lane today! They had lanes reserved for lifegaurds so everyone had to double up. I quickly picked a petite woman who looked like she knew what she was doing. She has swim gear. I don't think she spoke English, but the universal point-sit down-put-your-toes-in-the-water signal seemed to work. My other choices were
a. a really hairy bald guy doing breastroke with fins on;
b. a mom with her kid;
c. a sunglasses and hat wearing water walker (at an indoor pool?) who looked suspiciously like the "don't splash me type";
d. a large snorkel-wearing woman. so large it would have been very difficult to swim on my side of the lane.
What a cast of characters.
I was REALLY REALLY TIRED today. I did my vasa yesterday and made it to 11 minutes. I vaguely remember this feeling, like you can barely lift your arms out of the water.
But, that did not dissuade me from my sprinty and peppy workout!
400 warm up
6 x 50 kick/swim fly/back/free
8 x 25's free
4 x % descends
4 x variables
8 x 25's fly
same as above
8 x 25's back
same as above
4 x 25's free
12.5 meters fast
15 meters fast
25 all fast
4 x 25's fly
same as above
4 x 25's back
same as above
I purposely do not count nor post yardage. And this day was all about getting up and going when you're not ready to get up and go. So no intervals, just rest as much as I needed and left in reasonable time frame. Not about conditioning at all, absolutely about just getting up and going.
If you want to read about the party I am hosting, continue on. Otherwise, stop here.
Yesterday I ordered the cake for our New Office Party and Mark's 50th Birthday. It is going to be on October 2, which is also our 12th anniversary. The cake is going to be shaped like the new office - a near exact replica. Don't tell my husband, but it cost $450.00. I could have gotten the "flat sheet cake" with raised detail, but there is just something so over the top about getting it to scale with all the details and of course his logo, which he is so proud of. Do you think they screwed me on the price? I didn't really think about it at the time. I could have paid $175 or $450 and it was a big jump, but there is no wow factor in a flat cake, no matter how nice the picture. And it has to be a big cake. A really big cake. And it has to be from Dallas Affaires. Most of the guests will appreciate the name brand cake.
I am a bit freaked out by the whole RSVP thing. The actual RSVP number is at 17, but when I count all the people who either said they are coming and didn't RSVP, or those you just have to include, it totals to 35ish. The big swings are the non-RSVP families that swing the count by 3 to 5.
Today I had a wonderful beach swim. The day was crisp and clear, and I was bouncing around the apartment this morning before I left, excited about getting to pack hot chocolate and soup as an après-swim snack. I even got a ride out to Brighton and so didn’t have to deal with the subway. Once we arrived, there were a few swimmers already in the water, and several more that got there around the same time as we did. We chatted a bit as we got suited and capped and goggled up—the air was chilly, so no one was being in too much of a hurry to get out of their clothes.
At last everyone was ready and I headed for the water. It was definitely colder than last week! There was still a lot of sediment suspended in the water, and a nice breeze from the east made for some gentle waves that were fun to swim in in both directions. I started with a pod of 4 swimmers heading towards the pier, and stayed with them the entire loop—me and Hannah and a couple of guys who usually train in the Long Island Sound. It was a glorious day—sunny with enough clouds in the sky to be interesting, and great visibility. We kept on running into other CIBBOWS swimmers in the water—at times it felt like a big cocktail party, stopping to chat with other groups as we moseyed along. There were a couple dozen of us in the water while I was there, spread out over 2.5K of beachfront.
I felt really dreamy while I was in the water, and enjoyed doing some breaststroke and fly in the waves. For a while I closed my eyes and swam along, enjoying the contrast between the red on my eyelids when I turned to breathe and the dark when my face was in the water. I did some backstroke every now again to watch the sky—the flight pattern at JFK airport had planes flying low over us. It was a glorious day.
We stopped to chat often, then finished the loop and warmed up on the beach together. When my friend Cara finished I asked her the temperature—she carries a thermometer with her when she swims—and she said it was 65/66. The soup and hot chocolate tasted great afterwards, and cookies were passed around. It was the kind of fall beach day that I just love. I could have stayed out another couple of hours, but I needed to get home and do some chores today alas.
On the beach we discussed plans for the fall—a number of folks out will be doing the Little Red Lighthouse 10k next week or the Ederle swim with me in a couple of weeks. And although CIBBOWS won’t be having the Veteran’s Day 5K swim this year, quite a few people want to do it informally, including my two new friends from the Sound. Should be an interesting fall season at the beach!
Well, the point of swimming today was to simply swim out the tightness in my shoulders and feel good and rested going into tomorrow's race. That was the goal.... not exactly what happened.
It started out simply enough - with a 500 Warm-up and then 10x50 Drill/Swims on :55. The team usually does the drill/swims on 1:00, but I find that doing them on the :55 helps me keep track of where I am. For whatever reason, it's easier for me to remember when to go than what number of the set I'm on. Go figure....
So then, I decided I was going to do a simple 2000 easy swim the whole way. That was the plan. The first almost-500 felt so awful that I was debating simply quitting at that point, but at about the 450, I started to feel the rhythm that I wanted, so I told myself to swim in that rhythm until 1000 yards. And then I just kept going.... except that nearing 1500, my hip started to feel tight and my calf was in danger of cramping. That finally got through to me that I was not "easy" swimming. I stopped at 1500 and did an easy pull - that was actually easy - and then a nice long kick/back w/ fins cool-down. Then, I sat in the hot tub at the Y with the jets on my achy parts for a little while. Here's the shocker of the day.... I did the 1500 in 20:44. WHAT?! It felt nasty slow and I was shocked when I stopped my timer at the end. I keep trying to think back and see if I miscounted, but I really don't think I did. Still hoping tomorrow's swim feel as good as Friday's and is as fast as today's!
Shout out to my oldest daughter. She ran another cross country meet with the varsity squad at the high school. Her 5K time was a full 1:25 faster than her personal best! Thinking she was in danger of dropping back to the JV ranks before the meet started, she finished 7th of the 12 girls on her varsity team. Think she cemented where she will run for the rest of the season. Heck... if she keeps this up, she'll make the squad of 7 that runs at sectionals, regionals, etc. WAY TO GO, GIRL! So proud of my daughter today.
And, a shout out to the high school tennis team who won the conference meet today. My husband is one of the coaches on the team and, while the conference tournament is always a long day, it was definitely worth it! WAY TO GO HSE!
All in all, a great Saturday at my house. Hope yours is just as good!
Yep, this was workout #9 for the week for me. A big week in preparation for Mesa's distance showdown next week on Sunday. I figure, since I'm putting out a little bit of $$$ for this one, I might as well be in shape for optimal performance.
According to GTD, I'm at 27,700 Yards for the week. I'm about 99.9% sure this is a masters personal best for distance in a week.
Borrowed this workout from Chris Stevenson, Greg Danner, and all others in the distance crew at convention. Looked good, and went for it. After the first main set, I had the same statement Chris had in his blog about it!
100 Kick w/ board
300 Free Pull
9 x 150 Free
3 rounds of:
150 Free @ 2:05 (1:50ish)150 Free @ 1:55 (1:45/1:46s)150 Free @ 1:45 (went 1:41, 1:42, 1:45 by rounds)No rest between rounds either. I used the 1st of each round as a recovery. I also changed the intervals to be descending on each, rather than going for an all-out blast on the 3rd one. But what a hell of a way to start off a workout!!!
5 x 250 Free Pull @ 3:15
Felt really good getting to throw on the paddles and get moving here.
300 IM about 75% speed - went 4:10
that was enough of that...
8 x 25 Kick w/ board @ :30
started cramping so had to quit kicking
4 x 50 EZ Free @ :40
4000 Yards - made it to my distance goal for the day in 65 minutes!
-- very KNelson-ish
Updated September 17th, 2011 at 04:47 PM by jaadams1
I am referring to my season goal of 2 5k practices/week. The first of the season is done... and so am I.
-- 150 swim
-- 100 IM drill
-- 150 swim
-- 100 kick w/board
- 4x 25 drill IM order, 100 swim
- 4x 100 kick, 200IM w/fins
- 4x 50 kick, 100IM
- 4x 200 free, 100 back, 50 kick
- 4x 25 back, 50 swim
It took about 90 minutes, no real intervals, just took 5-15 seconds between things, a minute before starting the 200 frees using the 100 back + 50 kick as active recovery. 200s were 2:35, 2:32, 2:32, 2:33 which I was happy about, but just barely finished without legs cramping.
Tomorrow is supposed to be another 5ker, much less IM. No problems with the shoulders holding up but the body is failing.
I could go to sleep now and probably wake up rested sometime tomorrow but I have a date tonight. She's hot, so it's worth it to down a few shots of espresso and enjoy the evening.
Got in late thanks to the chlorine level being too high when we got there at 0530 - why is this a consistent pattern?
1000 warm up
2 x 500 pull
10 x 100 kick on 2:00
4 x 200 free on 2:40
200 cool down
1000 warm up (100 free, 50 breast or back)
4 x 200 pull no paddles - 15 sec btwn ea
600 kick (75 hardish, 25 easy)
400 IM w/zoomers
3 x 300 pull w/paddles on 4:00
6 x 100 on 1:20 w/50 on 1:00 after 3 & 6
500 - 75 free, 50 breast x 4
300 kick, speedplay by 50's
4 x 50 on :45
1500 steady state (held about 1:20's)
Total: 6500 SCY
Don't know why I even bother going to the pool on the weekends when I don''t have anyone to swim with - I'm totally unmotivated to go hard on anything (i.e. my pathetic steady state) & it's pure torture to swim in the now heated (WTF!!) pool with no one around to push me but myself - obviously I am in need of motivation!! Can't believe they turned on the heaters - after one short (5 days) week of cool temps bringing the water temp down to 78, they turned on the heaters - now the air temp is back in the mid 90's & we have to have the water up to 84 degrees? Jeez. Guess I"m just a grump this weekend.
Swam at HSA. Colette coached (wrote down the workout). Pool temp was nice in the middle but they were blowing heated water in at the sides. 82-83 in the middle, 85-86 on the sides. No drag suit.
Saturdays are supposed to be my "easy" day but it never works out like that. Colette put together a monster 6900 yard workout for us. The 10 x 250 was a killer on my arms. Took a few hundred yards for my arms to sort of recover. My pull just had no turnover rate at all. Didn't realize how long the workout was until we got through the 250s. At that point, it was more of a challenge just to finish.
600 Warm up
400 IM - 50 Drill/50 Kick
16 x 75
* Odds - 1:15 Right Arm/Left Arm/Swim Free or Fly
* Evens - 1:20 Swim/Kick/Swim Free or Fly
16 x 25 - :30 IM Order
10 x 250 - 3:45 100 Free/50 Fly/100 Free
We were supposed to do this where we take the fastest 100 interval we can sustain, double it and add :45. Since there was a wide range between all the swimmers, they took the lowest interval (1:30). I ended up replacing 25 Free with 25 Fly if I made it with :15 rest and replacing 25 Fly with 25 Free if I got less that :15 rest. That kept me from getting lazy and just cruising through the set. Ended up doing 50, 75, 100, 125, 100, 75, 100, 75, 100, 100 fly. Learned pretty quick it was easier to add the fly and the beginning and end of each 250.
3 Times through
* 5 x 100 Pull - 1:30
* 1:00 Rest
* 1st iteration - neg split (1:15s), 2nd & 3rd iteration - descend (1:20 down to 1:05, 1:18 down to 1:05)
5 x 50 - 1:00 Free down/ bk back (cool down)