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  1. Wed. Dec. 8, 2010 5:00am practice

    by , December 8th, 2010 at 12:01 AM (Fast Food Makes for Fast Swimming!)
    Snow is falling hard here tonight. We're supposed to get 3-4 more inches tonight/tomorrow morning. Hopefully the person with the key to the pool makes it in the morning.

    Here goes:
    300 Free
    200 IM
    100 SDK

    8x125 IM @ 2:00 extra length backstroke (gotta work on the worst stroke too)

    400 Free :20 rest
    300 Free :15 rest
    200 Free :10 rest
    100 Free under 1:00 <--this will be tough

    8x50 Breast @ 1:15 double pullouts each wall

    ----------
    3000 yards

    Updated December 9th, 2010 at 01:28 PM by jaadams1

    Categories
    Daily Practices
  2. Busy Busy Busy

    by , December 7th, 2010 at 08:54 PM (Adventures in Swimming)
    I'm swamped at work.
    Still swimming. (4 days last week)
    Still Coaching.
    Just not posting till I get a breather.

    Now go swim!!!
    Categories
    Uncategorized
  3. Tuesday, Dec. 7

    by , December 7th, 2010 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/ Solo:

    Warm up:

    700 various

    Sets:

    10 x 25 shooters

    50 EZ

    8 x 50 w/fins
    #1 = 15 meter burst dolphin kick on back + EZ
    #2 = 15 meter burst dolphin kick on belly + EZ
    #3 = 25 fast backstroke kick + 25 EZ
    #4 = 25 EZ speed fly + 25 EZ
    #5 = 25 fast free + 25 EZ
    #6 = 50 EZ
    #7 = 50 working on breast pullouts
    # 8 = EZ

    Total: 1400

    Stretching, 30 minutes

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

    Commentary:

    No easy speed yet, but I think it's coming. Although it might not be until the weekend! Not too twitchy-b*tchy yet. I think the meet last weekend may have caused a delayed onset. Got more sleep last night, but woke up to the lovely sound of shattered ceramic. Our kitten likes to jump inside everything, even things she can't get out of.

    Now I'm off to finish putting 3000 white lights on my tree.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM workout: 12/08/10

    by , December 7th, 2010 at 05:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Twice through round 1 intervals left, 2 right.

    1 X 100 easy 2:00
    2 X 100 fast 2:15
    1 X 100 easy 2:00
    2 X 75 fast 1:30
    1 X 100 easy 2:00
    2 X 50 fast 1:15
    1 x 100 easy -
    Choice

    1 X 200 kick 4:20
    8 X 50 kick 4 on 1:10 4 on 1:00

    3 X 300 free 4:15
    4 X 200 free 2:40
    Descend 1-3/1-4

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM workout: 12/07/10

    by , December 7th, 2010 at 05:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:20 -
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:20
    4 X 50 kick 1:10
    8 X 25 sprint kick :45
    1 X 50 easy swim

    1 X 50 easy 1:00
    1 X 75 fast 1:30
    1 X 50 easy 1:00
    1 X 75 fast kick 2:00
    All choice. Four times through.

    12 X 125 2:15
    1-4: 50 fly/75 back
    5-8: 50 back/75 breast
    9-12: 50 breast/75 free

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  6. Tue Dec 7th, 2010

    by , December 7th, 2010 at 03:34 PM (Ande's Swimming Blog)
    Tue Dec 7th, 2010

    Subscribe to Ande's Swimming Blog

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

    2 races from this weekend:

    [nomedia="http://www.youtube.com/watch?v=U7f97flaxDo"]YouTube - Ande Rasmussen 200 im scm sun dec 5th, 2010[/nomedia]

    200+ mens 4 x 50 medley relay [nomedia="http://www.youtube.com/watch?v=rXouki4g4DY"]YouTube - 2010 200+ mens 4 x 50 medley relay[/nomedia]


    scy
    Bess Coached
    UT Swim Center, diving well & main pool
    6:30 - 8:00 dove in 6:40ish
    crowded lanes
    trained with Mike, Paul, Doug, ned, Chris, & Kevin
    beside Larry & Jim
    WORE yingfa jammer

    WARM UP
    assigned 8 lengths, 7, 6, ... 2, 1
    did 200 ish


    Main SET:

    assigned: 4 x 050 IM
    did: 4 x 50 fr

    assigned 500
    did 5 x 50 easy

    assigned: 4 x 100 IM
    did: 4 x 100 easy


    assigned 500
    did 5 x 50 easy

    skipped 4 x 150 IM

    skipped 500

    skipped 4 x 200 IM

    skipped 500

    200 IM easy speed
    went 2:07
    27 33 37 30


    100 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 7th, 2010 at 03:46 PM by ande

    Categories
    Swim Workouts
  7. West Bend SCM Meet Post Mortem

    I didn't get a pre-meet run down mostly because of time and craziness both at my job and in my life ('tis the season!). Even now - I don't really have much time to type this up - so I'll be brief.

    50 Fly
    I didn't actually want to do this race - my shoulders have been hurting as a result of not building the muscle in my chest and shoulders properly. I've been working them when I can but have been lacking the necessary time. The race wasn't terrible, and I did OKAY. I dropped two seconds off of my seed. So I ended up swimming roughly (I don't have my exact results with me) a 43.
    200 Free
    Started off too fast, but managed to hold on: 2:58 and change. 5 Seconds drop from Indy! Not too shabby!
    50 Back (as part of the 200 Medley Relay)
    I suspect I suck at racing back. I can swim it in practice decently, but my backstroke in races always seems like a torrent of chocking, dolphining too deep and hating myself when its over. I have no idea what my split was - but it was weird as heck watching someone dive over top of me in the relay.
    50 Breast
    I had a fantastic Dive and Pullout. I covered 1/2 of the length of the pool and by the time I hit the wall I was in last place again. <sigh> Some day.
    200 IM
    That race sucked. It was SOOO LONG. I think next time I'll try to swim that fresh. 3:50 and change. It was 20 seconds longer than I planned.
    1500 Free
    Event #6 in 3 short hours. I was cashed out. Swam it in 26 and change. I wish I would've swam it first - I'm pretty sure I would've blown my 25 out of the water from Indy.

    Busy busy busy. Thanks for reading!
  8. Fun morning at the pool

    This morning I swam at Riverbank with a couple of swim buddies. We each did our own thing, but it was still really nice to swim with familiar and supportive peopleóI felt very relaxed and content throughout the workout. I took the opportunity to get in one big-rest set and lots of playing. Hereís what I did:

    700 lcm warmup

    15 x 100 @ 2:00, done as 5 x (100 ez FR, 50 build FR + 50 fast ST, 100 fast ST), one set of each stroke plus IM finale

    400 IM kick

    200 pull w/ bilateral breathing, working on timing of breath

    300 kick cadence drill (I experimented with changing the kick count on each stroke cycle, going 2/4/6/8/6/4/2)

    200 breaststroke-kick IM
    200 upside-down IM
    50 feet-first scull
    50 feet-first IM

    100 twirly breaststroke
    300 more play + warmdown
    Categories
    Uncategorized
  9. Kick Kick Kick

    by , December 7th, 2010 at 08:37 AM (Mixing it up this year)
    Tried to keep things on the easier side today for my shoulders since I pushed fairly hard yesterday. What better to do than KICK

    5x200@3:30 Free
    500 Free kick w/fins every 3rd 25 moderate
    500 Free kick drills w/fins alt 100 kick on side/100 12 kicks then stroke
    500 Free kick w/fins & snorkle build by 100 good body position
    10x50@1:00 Free w/snorkle good body position and strong kick (normally I drag my legs)
    200 Free easy

    Total 3200 yards
    Categories
    Uncategorized
  10. Tuesday's practice 12-7-10

    by , December 7th, 2010 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    I like to make up my practices before I get to the pool, because if not I don't really feel like doing very much. At least if I get it wrote down, I'll probably do it. Tomorrow's gonna be a killer for me.

    300 Free w/up

    Broken Mile 11-10-9-8-7-6-5-4-3-2-1 lengths (Odd lengths (11,9,7,etc.) Free) (Evens - Fly)
    20 sec. or so rest between depending on how the arms are feeling
    50 EZ

    16x25s SDK w/ fins @ :40

    2x300 Free pull @ 4:00
    ---------
    3000 yards

    That should pretty much fill up my hour I get in the pool. Looks like a good day to skip practice too.

    Updated December 9th, 2010 at 01:28 PM by jaadams1

    Categories
    Daily Practices
  11. Brrrr! Monday

    by , December 6th, 2010 at 10:14 PM (Swimming, Life, and Other Stuff!)
    Central Indiana is currently enduring a blustery frigid run of winterdom!
    I'm not sure I'm ready for this type of weather; frozen hair makes me depressed

    Today was a crazy busy Monday @ work starting with verbal assault training, teaching, staff meeting, and last but not least Pinnicle training. I didn't make it to the Monon Center till 6:15 p.m. straight after school but ended up doing an enjoyable and stress relieving workout!
    Here's what I did:
    *200 Freestyle swim
    *200 Freestyle Pull
    *200 Flutter Kick
    *200 IM

    **6 X 250 Freestyle on 4:10 interval (odds pull/ evens swim)

    **4 X (100 IM / 100 Stroke Kick / 50 Swim Stroke / 2 X 25 Stroke sprint) IMO

    **6 X 50 freestyle on 1:00-Stretch w/ good form

    3,800 scy

    I just sat down for the 1st time today. I feel my eyelids drooping!
    It's going to be an early night for me!
    Categories
    Uncategorized
  12. Monday, Dec. 6

    by , December 6th, 2010 at 07:19 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    700 various

    10 x 25 shooters

    100 dolphin dive

    Total: 1050

    10-15 minutes hottub

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

    Commentary:

    Took another recovery day post meet. Plan on meet warm ups Tues-Fri. I had the blah feeling in the water that often hits after 1 week of tapering. But I may have just been tired. I had some food poisoning or a stomach thing last night and my youngest woke up with a nightmare that her kitty died. Hoping I can actually sleep tonight. There is also a sick hubby and sick kid in the house. It seems to be a challenge staying healthy for December meets ...

    NE Champs Analysis:

    I'm entered in:
    100 fly (11:11 am)
    200 back (50 split)(1:22 pm)
    50 breast (3:01 pm)
    50 free (3:57 pm)

    100 back (11:15 am)
    50 fly (12:23 pm)
    50 back (1:43 pm)
    100 (likely 50 split, if I bother)(2:40 pm)

    The 100 back and 50 fly are really too close for my taste. It takes me forever to recover from 100s. And I still wish the 100 IM had been better placed ... My plan for the 100 fly and 100 back is to dolphin kick hard off the start and every wall and easy speed above water. I'd like to swim 50 meters of the back underwater. Not sure I can do that in fly. Have to remember to breathe more in the 100 fly to sustain the hard kicking. Not really sure what to expect timewise.

    In my 50s, I'd like to go under 29 in the 50 free, under 31 in the 50 fly and under 32 in the 50 back. I converted my 50 back time from the Sprint Classic (28.1) using the GBM converter and got a 32.0. http://www.greatbaymasters.org/convert.html. 4 seconds seems rather a lot going from short course yards to short course meters, doesn't it?

    Here's my 50 back from NE Champs last year. I need to see, if I can, how many strokes and kicks I took. [nomedia="http://www.youtube.com/watch?v=28RQ7mbtjBo"]YouTube - Fort SCM 50 back[/nomedia].

    In 50 fly, the current event rankings look slower compared to last year. Aside from wunderkind SVDL, no one's really come close to breaking 30 without the speed suits in my age group (and that happened in both SCM and LCM in 2008-09). I'm starting to think that perhaps the suits make more of a difference in the short axis strokes than the long axis strokes. (For me, as I've said before, the biggest hit is in breaststroke.)

    By way of comparison, my times in a full body racerback Pro from this meet (from TT database) in 2007 are:

    2007 Short Course Meters

    Place Event Name Age Club LMSC Time
    4 W45-49 50 Free Leslie Livingston 46 GMUP Potomac Valley 28.75
    4 W45-49 50 Back Leslie Livingston 46 GMUP Potomac Valley 33.24
    5 W45-49 100 Back Leslie Livingston 46 GMUP Potomac Valley 1:13.91
    5 W45-49 50 Fly Leslie Livingston 46 GMUP Potomac Valley 31.37
    7 W45-49 100 Fly Leslie Livingston 46 GMUP Potomac Valley 1:13.18


    I have good mojo in Boston. I've always swum well at this meet (and never been DQ'd!). Hopefully it can continue. I'd like to end 2010 on a good note. And, then, I look forward to AARP-ing up at my first meet in 2011.

    Updated December 6th, 2010 at 11:58 PM by The Fortress

    Categories
    Swim Workouts
  13. Running is getting a little easier, and faster :)

    by , December 6th, 2010 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    I ran Friday, skipped Saturday and ran yesterday.

    Friday - 35 minutes on treadmill, same way as Thursday.

    Sunday - (on treadmill) 5 min warmup walk, 10 min easy run
    3x (2 min walk then run 1 mile).
    Cool down with 5 minute jog/walk.

    Today - on treadmill
    3x (2 min walk then run 1 mile).
    Cool down with 5 minute walk.

    Updated December 6th, 2010 at 06:47 PM by poolraat

    Categories
    Uncategorized
  14. Mon Dec 6th, 2010

    by , December 6th, 2010 at 11:30 AM (Ande's Swimming Blog)
    Mon Dec 6th, 2010

    Subscribe to Ande's Swimming Blog

    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


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

    2 races from this weekend:
    [nomedia="http://www.youtube.com/watch?v=U7f97flaxDo"]YouTube - Ande Rasmussen 200 im scm sun dec 5th, 2010[/nomedia]


    200+ mens 4 x 50 medley relay [nomedia="http://www.youtube.com/watch?v=rXouki4g4DY"]YouTube - 2010 200+ mens 4 x 50 medley relay[/nomedia]

    LIFTED WEIGHTS TODAY

    scy
    whitney coached
    UT Swim Center, diving well & main pool
    6:30 - 8:00 dove in 6:38ish
    trained with Mike and Ritchie beside
    Amy, Tyler and Ned
    WORE yingfa jammer

    WARM UP
    2 rounds of (200 100 200 100k)
    dove in just as mike finished his 2nd 200 in the first round
    went around 600
    kicked a fast 100 SDK in around 1:04


    Main SET:

    assigned: 10 x 100 fr on 1:15
    did: 5 x 100 on 2:30 fr ez speed from a dive
    went

    assigned 400
    did 4 x 50 easy

    assigned: 5 x 100 fr on 1:10
    did 5 x 50 flutter kick on 1:10
    held 35's, went 30 on last one

    assigned 400
    did 4 x 50 easy

    assigned: 10 x 100 fr on 1:10
    did: 5 x 100 on 2:20 fr ez speed from a dive
    went 59's & 60's

    assigned 400
    did 4 x 50 easy

    assigned: 5 x 100 fr on 1:10
    did: odds, skipped evens
    3 x 100 fr easy speed 2:10
    held 60's

    assigned 400
    did 4 x 50 easy

    rested 5 minutes


    50 flutter kick fast
    with a board
    from a belly flop dive,
    went 28.9

    50 easy

    Updated December 6th, 2010 at 03:21 PM by ande

    Categories
    Swim Workouts
  15. Taper Much? 12/6/10

    by , December 6th, 2010 at 11:08 AM (The Labours of SwimStud)
    So I swam a USA meet yesterday it was OK.
    I was out Sat nite until 12..not drinking but still. Sunday was fairly early rise at 6:30 and I got about 200 yards of warm up in.

    I did the 50 FR and swam it technically (in my opinion) well but only managed :27.81...a few weeks back I went :27.5 and I breathed more. That said I'm going in the :27s now so good meets with taper should get me into the 26's again.
    Shortly after I had to swim the 200 FR. I did it a year ago or so a and went 2:24. Somehow my seed time got entered at 2:12...I got a few "you can do that" encouragements so I decided I would go for it. My plan: 1:04 and home in 1:08. So I went and took it out in 1:04 but sadly came home in a 1:14! So went 2:18. However that's a PB and I went after my seed time like a hero...and died like one at the end Not quite a piano but maybe the seat...although I was happy to know I have got the first 1:04 rhythm down!

    After I swam the 100 BR and was disappointed to go to 1:17 in a :35/:41 split...I went 1:13 the other week.

    I have concluded that I cannot perform on 5-6 hours sleep and definitely not when you throw in a 200 FR that wipes out your legs...
    I'm looking at the positive and thinking that I should work on the 200 and go out in 1:06 and back in a 1:10 to get a faster time and take it from there...I am, however, laps ahead of where I was, so all is good.
    Today's workout was a recover/keep the speed going day.

    Warm Up
    600 FR/BK by 100
    12 x 25 K :45 3 ez 1 hd x 3
    100 EZ

    Main

    6 x 100 25 HD/75 EZ 3:00 I did my 25's FL, BR, FR.

    Cool

    400 EZ did 4 x 100 on 2:00

    A nice 2k workout.
    Categories
    Uncategorized
  16. Snow!

    Well, not much of it, but at least a few flurries were coming down this morning. If itís going to be this cold, we might at least get pretty snow-draped trees out of it.

    I forgot my hat this morning, so I had to pull up my jacket hood tight around my head on the way to and from the pool. I felt like Kenny from South Park. Luckily, no tragic accidents occurred.

    This morning I swam at Riverbank with a couple of swim buddies. Hereís the workout:

    1000 lcm warmup

    20 x 150, every 5th one IM-no-FR, rest FR [I did the FRs on 2:20 trying to hold under 2:15 (made most), the IMs were easier and were on a vague interval. I dropped a 100 on #s 10 and 16 to catch back up with lanemates.]

    8 x 100 (20 sprint, 80 easy) @ 2:10ish, various strokes, middle 6 with fins

    500 warmdown

    I never in my life thought I would say yes when someone proposed a set of 20 150s, but thatís what happened this morning. They were tough, but went by quicker than I thought they would.
    Categories
    Uncategorized
  17. No toys today

    by , December 6th, 2010 at 08:20 AM (Mixing it up this year)
    Decided to do a no toys workout from my past. With only 100 more to go I did have to stop my heart rate hit 180, so I had to wait until my heart rate came down which took about 3 minutes but then I am back to normal and don't have to worry about it happening again. I have this when happen during allergy season and my allergies are in full force still.

    10x100@1:40 Free

    80x25@:30 1-20 Fly, 21-40 Back, 41-60 Breast, 61-80 Free the breast was the toughest to make the interval since it was taking me 27 sec. to do each one

    200 Free easy

    Total 3200 yards
    Categories
    Uncategorized
  18. Kegarators??

    by , December 5th, 2010 at 09:59 PM (Swimming, Life, and Other Stuff!)
    I spent a large portion of my week-end attempting to purchase a kegarator. I was unsuccessful in my hunt; I finally relinquished myself to the fact I will have to purchase the darn thing online. My question is: "Do any of you wonderful swimming beer drinkers own one of these devices? What brand/model do you have? Are you happy with it?
    I would much rather purchase this item in a store and talk with a live human sales person but it just isn't going to happen.

    Swimming was low-key and easy this week-end with Nasti's. Practice was sparsley attended both Saturday and Sunday.
    Saturday was basically a 500 warm-up followed by 10 X 200's, some straight/ broken/ kick/ drill. EZ workout.
    Sunday went something like this:
    *200 Warm-up Swim
    *4 X 150 Free
    *5 X 50 Drill
    *4 X 100 free
    *5 X 50 Descend Free sprints
    *6 X 75 IM roll @ 1:30
    *6 X 50 Stroke/Free
    *4 X 50 Free Descending Interval
    *150 ez backstroke cool-down

    2,700

    2 more weeks of school before winter break! I'm feeling the cheer!
    Categories
    Uncategorized
  19. San Antonio, TX SCM MEET Day 2 Sun Dec 5th 2010

    by , December 5th, 2010 at 07:32 PM (Ande's Swimming Blog)
    Sat Dec 4th 2010

    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX

    First i want to say a big thank you to Susan, Adrian, the officials and volunteers who ran this meet. It was great and I really appreciate their efforts. It was a small meet, but it was laid back, fun and well planned. The meet schedule provided 3 breaks to give swimmers a bit more rest. Also had a blast with my wife Beth, team mates and friends who went to this meet.


    SUN:


    400 fr
    went for a 100 split time
    55.75 26.34 29.41

    should have split it closer,
    went out a bit too hard, missed 1st and 3rd turn, turned too far not much push off
    4:53.46S
    26.34 29.41
    50.93 38.86
    37.87 37.92
    37.11 35.02


    there was a 10 min break after the 400


    50 br
    went 32.0
    was 31.4 last year

    so I was pretty please with this
    turned close to David at the 25
    he went 30.7 and broke the 50 to 54 men WR


    200 IM [nomedia="http://www.youtube.com/watch?v=U7f97flaxDo"]YouTube - Ande Rasmussen 200 im scm sun dec 5th, 2010[/nomedia]

    went 2:14.49
    but didn't get splits
    took it out harder than I did in Tempe, did more SDKs but stayed relaxed till the breast
    improved from 2:16.2 at Tempe
    very pleased with this swim



    immediately swam down,
    only had 1 200 IM heat & 4 50 fly heats of rest before I was back up on the blocks again for the

    50 fly
    went 26.7
    improved from 27.5 at tempe
    swam beside Mike Varrozza who went 26.3 and tried to race him
    really pleased with it and honestly felt a sense of euphoria & was really looking forward to our relay and my 50 bk lead off
    probably got around 30 min of rest


    200+ mens 4 x 50 medley relay [nomedia="http://www.youtube.com/watch?v=rXouki4g4DY"]YouTube - 2010 200+ mens 4 x 50 medley relay[/nomedia]

    Lane 2 Longhorn Masters 200 plus men
    (end lane on the left)

    Bk 27.70 Ande Rasmussen, 47

    Br 58.15 30.45 David Guthrie, 50
    minutes after his 1:06 WR 100 Br

    Fl 1:25.70 27.55 Jim Sauer, 53

    Fr 1:51.48 25.78 Max Stinchcombe, 53


    we barely missed our own 1:51.39 record that we did wearing full B70's last year

    continued to feel good and sort of wished I had one more swim after this one.

    won high point for men 45 to 49

    Had a nice meal at county line on the river walk

    Updated December 7th, 2010 at 03:17 PM by ande

    Categories
    Masters Swim Meets / Events
  20. Monday's upcoming practice

    by , December 5th, 2010 at 07:24 PM (Fast Food Makes for Fast Swimming!)
    400 Free
    400 IM Drill

    6 x 300 @ 4:30
    1. 50 Fly, 250 Free
    2. 100 Fly, 200 Free
    3. 100 Fly, 50 Back, 150 Free
    4. 100 Fly, 100 Back, 100 Free
    5. 100 Fly, 100 Back, 50 Breast, 50 Free
    6. 100 Fly, 100 Back, 100 Breast

    4 x 100 IM @ 1:45 FAST
    ----------
    3000 Yards Total

    Hopefully I can at least get through most of the 300s before the others start arriving. I hate it when I'm in the middle of a good set and then someone gets in that shouldn't really be in the fast lane. Then all they want to do is warm up forever. C'mon now, I've only got an hour. I may just skip the warmup part and start off the 300's right at 5:00. Then I can cool down with the warmup. Kinda reverse but works for me.

    Updated December 9th, 2010 at 01:30 PM by jaadams1

    Categories
    Daily Practices