View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters 5:30 AM Workout -12/03/10

    by , December 2nd, 2010 at 01:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    3 x 100 1:40 1:30
    Two times through. Round 1 intervals left, round 2 right.

    4 X {3 X 100 2:00
    2 moderate/1 fast
    Choice

    2 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 400 6:45
    #1 IM
    #2&3 50 stroke/50 free
    #4 Free/negative split

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  2. Who's on deck?

    This morning I had planned to swim the TNYA workout, but no coach showed up for practice. Given my "coach emerita" status with that team, it sort of fell to me to come up with a plan for us all. I ended up hopping in and out of the water to explain sets and give intervals to various lanes, and probably got in about half the yardage, much of it during warmup. (I realized halfway through that simpler or longer sets would have meant more swimming for me, but such sets would also have been less fun for me when I did get to swim. Such dilemmas player-coaches face!) Here’s what the fast lane did:

    1000 scy warmup (400 S, 200 IM K, 200 pull, 200 rev. IM D/S by 25)

    8 x 75 K/D/S, IM order twice through, @ 1:20

    7 x 200 pacman FR > IM > FR set
    200 FR @ 2:50
    100 FR / 50 BR / 50 FR @ 3:00
    50 FR / 50 BK / 50 BR / 50 FR @ 3:10
    200 IM @ 3:20
    50 FL / 50 BK / 100 FR @ 3:10
    50 FL / 150 FR @ 3:00
    200 FR @ 2:50

    10 x 150 FR
    1 @ 2:10, 1 @ 2:05, 1 @ 2:00, 1 @ 1:55
    1 @ 2:05, 1 @ 2:00, 1@ 155
    1 @ 2:00, 1 @ 1:55
    1 @ 1:55
    [no breaks between rounds; goal is to descend first 4 and hold that pace for rest of set]

    8 x 50 @ 1:00 warmdown, odds FR, evens ST, emphasizing dps and streamlines off walls

    This wasn’t the worst day to be conscripted into coaching duty—I was able to swim yesterday, and will get to swim tomorrow morning as well, so I wasn’t in any way desperate for a workout. I do think I’ll add in some rowing today with my weights at the Y to make up for the missed aerobic activity, though.

    Updated December 2nd, 2010 at 01:30 PM by swimsuit addict

    Categories
    Uncategorized
  3. Over booked lanes today

    by , December 2nd, 2010 at 08:28 AM (Mixing it up this year)
    They over booked the lane space today so I had to swim with the master group. Normally I train next to them but my own workout. Atleast their numbers were down so I just split the lane with Tamera and continued.

    It was Evil Stroke day today for a while.

    10x100@1:40 Free
    3x200@:30R Breast kick w/brfins
    2x200@:30R Breast w/brfins & paddles
    10x100 Free w/paddles & bouy
    1-4@1:30, 5-7@1:25, 8-9@1:20, 10@1:15 went 1:26, 1:25, 1:24, 1:24, 1:19, 1:20, 1:20, 1:17, 1:16, 1:16 so yes I technically missed the last one by 1 second
    200 Free EASY

    Total 3200 yards had to beat the kids to the showers
    Categories
    Uncategorized
  4. I found the school pickle!!!!!

    by , December 1st, 2010 at 11:06 PM (Swimming, Life, and Other Stuff!)
    For the second time in 3 years I found the Christmas Pickle at Towne Meadow Elementary. I attribute this great feat to the fact that I'm not afraid to get down on all four's and crawl around on the floor which enables me to look under tables, chairs, potted plants, or anywhere else a pickle could be planted! For my victory I will secure a $50.00 Starbucks Card! This little victory plus the arrival of central Indiana's first day of snow made my Wednesday an especially fun one!

    As far as swimming goes I've been doing it; in fact tons for me. I just completed 57.6 miles for the month of November!
    My GTD goal is 500 miles this year. I have waffled on and off, here and there all year long but never been on the target for my goal. In October I decided to take the "bull by the horns" and do whatever it takes to reach the goal.
    I can't say my quality of swimming is anything to brag about but I have been getting myself to the pool regularly and working hard while I'm in the water. I am bound and determined to win the 500 mile free swimsuit reward!!

    We are having an ugly christmas sweater contest at school this year on our last day before break (end of semester teacher workday).
    I have an "old-school" christmas sweater my mom bought me in the early 1980's that can probably win. I'm thinking about adding some extra-embellishments to top it off to the extreme! Any ideas out there?
    Categories
    Uncategorized
  5. Wed., Dec. 1

    by , December 1st, 2010 at 09:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    4 x (4 x 50)
    4 single arm fly @ 1:00
    4 backstroke @ 1:00
    4 breaststroke @ 1:15
    4 free @ 1:00

    5 x 100 backstroke kick, no fins, shooters on the 1st and 3rd 25 @ 2:00

    50 EZ

    3 x 50
    backstroke start & fast kick to 15 meters, then cruise

    50 EZ

    3 x (25 free + 50 EZ)

    25 EZ

    2 x (fast 50 breast + 100 EZ)

    50 EZ

    Total: 2750


    Yoga:

    Took Mini to the gym since, as a sophomore, she's not allowed to do weights with her high school team b/c she "is still growing." Hmm ... she's been the same height since 6th grade. Just as I have been until yoga grew me an inch. Anyway, I did 40 minutes of stretching while she pumped iron. And I'm feeling quite virtuous about it.


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

    Commentary:

    Felt sluggish as expected. Plan to shift into high taper mode tomorrow with a short slow recovery swim and a meet warm up on Friday. After the Last Minute Meet on Saturday, I'll just do a recovery swim on Sunday and then a meet warm up type swim the rest of the week until I leave on Friday.

    I received an email from the primary contact at GBM confirming that the correction to my name had been made (despite the fact that the athlete entry list has not been updated). Whew. Still seems odd that there was no meet director listed on the meet info. You would think that would be a requirement.

    Updated December 1st, 2010 at 09:30 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  6. Wed Dec 1st 2010

    by , December 1st, 2010 at 06:31 PM (Ande's Swimming Blog)
    Wed Dec 1st 2010

    Subscribe to Ande's Swimming Blog

    Next meet is 3 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

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


    scy
    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    5:15 - 6:30 dove in 6:33ish
    trained with Mike and Todd, Jim,beside beth & Bess
    WORE yingfa jammer

    WARM UP
    350 ish

    50 bk FAST from a roll start
    went 24.1

    300 easy

    BROKEN 200 IM
    50 fl on 40 right into
    50 bk on 45 right into
    50 br on 50 right into
    50 fr
    went 26.2 28.8 33.6 26.8

    100 easy


    100 easy
    Categories
    Swim Workouts
  7. November 30

    by , December 1st, 2010 at 05:22 PM (Keepin Track 2010)
    We had to cram a 90 minute workout into 60 tonight.

    15 min WU
    4x50 (#1 easy/fast by 25, #2 fast/easy #3 easy/easy #4 fast/fast) on 1:10
    Kick 300 hold underwaters to second light

    3x (P300, S300) on 4:30

    200 Kick with flips alt fast 50 swim/easy 50 kick

    S 4x50 alt easy and fast

    WD 200
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 AM Workout -12/02/10

    by , December 1st, 2010 at 03:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 250 4:20
    3 X 100 1:30
    1 X 250 3:45
    2 X 100 1:30
    1 X 250 -

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    1 X 100 easy 2:00
    2 X 50 fast 1:15
    1 X 100 easy 2:00
    4 X 25 sprint :45
    Twice through, all choice.

    1 X 200 kick 4:30
    8 x 50 kick 4 on 1:15 4 on 1:00
    1 X 50 easy swim

    1 X 300 free 4:30
    3 X 100 IM 1:45
    1 X 200 free 3:00
    4 X 100 IM 1:45

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  9. December 1st--Merry Christmas!

    by , December 1st, 2010 at 12:09 PM (The Labours of SwimStud)
    600 FR
    4 x 100 BR kick no boards 2:15
    4 x 100 BR pull 2:15
    4 x 100 BR 2 Kick-1 pull 2:15
    4 x 200 BR 4:30 work the walls and go ez between them
    200 EZ FR
    8 x 50 1:00 Odds BR evens EZ FR
    500 Fin Kick
    300 EZ
    Categories
    Uncategorized
  10. Gentle LCM morning swim

    This morning I swam solo at Riverbank. I’ve gotten accustomed to having regular workout partners up there, so I felt a little lonely without them today, and ended up swimming with a little less intensity than usual, although I got in some good work on the 200s set. I did have my own lcm lane for the first hour of the workout (it was raining and attendance was on the low side). Here’s what I did:

    1000 lcm warmup

    8 x 150 @ :30 rest, odds K/D/S IM order, evens FR / ST / FR, IM order, working ST
    4 x 200 @ 3:20, pacman FR > IM set

    300 FR pull with drills
    300 FR experimenting with kick cadence
    2 x 100 FR incorporating 6-beat kick and faster arm turnover @ 2:00 [These were both faster and more tiring than I was hoping—I went 1:20 on them both without feeling like I was pushing, but was winded after.]

    200 IM kick
    600 play + warmdown

    Categories
    Uncategorized
  11. Winging it yet again

    by , December 1st, 2010 at 08:32 AM (Mixing it up this year)
    Today I just decided as I went along so this workout is kind of all over the place. I really had no energy and with the rain outside it was hard to get out of bed.

    500 Free every 3rd 25 fly drill each one different
    8x25@:45 Fly w/paddles & bouy
    200 Fly kick w/fins kick on side alternate by 25
    100 Fly w/fins went 1:18 really did not have any energy on this one
    500 Free kick w/fins every 3rd 25 moderate
    3x[4x50 Free w/paddles & bouy
    ....[2x100 Free w/paddles & bouy
    ....[1 minute rest
    Round 1 on :50 and 1:40
    Round 2 on :45 and 1:30
    Round 3 on :40 and 1:20 made them all barely
    300 Free EASY recovery
    100 1 arm Fly drill alternate by 25
    100 Free with over kick easy arms

    Total 3200 yards
    Categories
    Uncategorized
  12. Tuesday, Nov. 30

    by , November 30th, 2010 at 09:59 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Sets:

    32 x 50, done as:
    (did them all @ 1:00-1:15, depending on my level of interest and level of chatting with Pete)

    8 x 50
    odds = single arm fly
    evens = breast

    8 x 50
    odds = double shooter
    evens = front scull + burst doggy paddle

    8 x 50
    25 overkick free + 25 EZ

    8 x 50
    odds = russian breast drill
    evens = breast w/thumbs up recovery drill

    (I believe I have the same stroke flaw that Allen Stark mentioned on the Breaststroke Lane thread about going too deep when lunging forward. Hence the KPN thumbs up breast drill. Breaststroke is the most awful confounding stroke ... I'm not sure why I bother without a coach sometimes, except that it seems to agree with my shoulders.)

    100 EZ

    4 x (25 burst/cruise + 25 EZ)

    50 EZ

    Total: 2550

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

    Commentary:

    I was trying to focus on technique today, but I felt adrift. Once the word "taper" enters my brain, I become lazy and don't want to do anything in the water. Even sprints. I guess the benefit of this ennui is that I am truly resting. But I may also fall asleep in the water. And I felt like crap today and was cramping in my left calf and feet like crazy. Because I've been cramping since last week, I went back to my massage therapist this afternoon and had her work on my legs for 30 minutes. This will likely cause more sluggishness in the water tomorrow, but I will ignore it. I don't really care how I feel this week, and will endeavor (possibly unsuccessfully) not to micro-analyze it next week either.

    And I am now shifting into annoyance over my entry for the NE Champs. I haven't received a response to either of my emails. There is no other contact info on the meet forms. I sent an email tonight to the primary contact for Great Bay Masters. Anyone else have any ideas as to how to get my name changed on the athlete/entry list? I don't really want to swim as Leslie Linngston!

    I heard that there were only 519 entries at Long Beach this year after cracking 1000 last year. That's quite a drop for the meet that has been touted as the unofficial national scm champs ...

    My daughter gets her driver's license in 21 days ... However, I have to admit, it may really make my life easier, especially with her doing 2 sports at the moment.

    Updated December 1st, 2010 at 11:38 AM by The Fortress

    Categories
    Swim Workouts
  13. Tuesday, 11/30/10

    by , November 30th, 2010 at 05:32 PM (A comfort swimmer's guide to easy swimming)
    City pool is closed.

    Workout at gym today:
    Did a run on the treadmill consisting of
    Walk 2 min then run 8 min for 40 minutes, followed by a 5 minute cool down walk.
    HR at the end of each 8 min run was around 150, after 2 min walk around 120.
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout -12/01/10

    by , November 30th, 2010 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:30
    1 X 300 4:30
    3 X 100 1:30
    1 X 400 neg split

    2 X 50 moderate 1:00
    1 X 100 fast 2:15
    Four times through

    1 X 200 kick 4:20
    4 X 75 kick 1:40
    8 X 25 sprint kick :45

    1 X 200 50 stroke/50 free 3:20
    1 X 100 stroke 2:00
    2 X 50 stroke/faster 1:20
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  15. Tue Nov 30th, 2010

    by , November 30th, 2010 at 12:35 PM (Ande's Swimming Blog)
    Tue Nov 30th, 2010

    Subscribe to Ande's Swimming Blog

    Next meet is 4 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

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


    LIFTED WEIGHTS TODAY

    When I walked into practice Longhorn Aquatics Coach, Doug Rusk had the team doing a timed 15 M SDK set, 25 repeats on an easy interval, odds easy evens fast for time
    he asked me what my 15 M SDK times were to bench mark against his kids so I said let me warm up and lets find out. (details below)

    scy
    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    6:30 - 8:30 dove in 6:33ish
    trained with Mike
    beside Todd, Jim, & Bess
    WORE yingfa jammer

    WARM UP
    250 ish

    15 M SDK fast for time
    from a flip turn start
    went 7.4

    200 ish easy

    15 M SDK fast for time
    from a push off start
    went 7.0

    200 ish easy

    25 y SDK fast
    getting 15 M & 25 y times
    from a roll start off blocks
    went 5.1, 10.1

    200 ish easy

    50 SDK fast for time
    getting splits at
    15, 25, 35 & 50
    5.4, 11.4,
    18.9 (7.5), 23.9 (12.5)

    200 ISH EASY

    75 BR FAST
    ROLL start off side
    went 48.4


    200 ish easy

    100 bk fast
    roll start off blocks
    used easy speed
    went 54.0


    100 easy
    Categories
    Uncategorized
  16. More Workout's

    by , November 30th, 2010 at 08:47 AM (Adventures in Swimming)
    Coaching the Sharks

    FRIDAY 11-26-2010

    WARM UP 300 CHOICE 300/300
    (~ :10) Means set a interval that gives you about :10 seconds rest

    SET 1
    3 X 50 DRILL-SWIM (~ :10 )
    3 X 50 KICK-SWIM (~ :10 )
    3 X 50 DESCEND (~ :15 )
    3 X 50 DESCEND (~ :10 ) 600/900

    SET 2
    4 X 100 PULL (~ :15 )
    4 X 100 25 DRILL - 75 HARD (~ :10 )
    4 X 100 DESCEND (~ :15 )
    4 X 100 MAKE IT (~ :5 ) 1700/2600
    100 EZ

    SET 3
    3 X 50 KICK (~ :10)
    3 X 50 DESCEND (~ :10 )
    3 X 50 MAKE IT (~ :5 ) 450/3050

    200 Alternating between Drill/Swim by 25 200/3250

    Monday 11-29-2010
    WARM UP 300 CHOICE 300/300
    Intervals are for LANE 5/6
    LANE 4 ADD :05
    LANE 3 ADD :10
    LANE 2 ADD :20
    LANE 1 ADD :30

    SET 1
    4 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
    3 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    2 X 100 MID 50 STROKE @ 1 : 40 (~ 15 sec rest)
    1 X 125 BUILD BY 25 @ 1 : 45 (~ 15 sec rest) 750/1050

    SET 2
    5 X 100 PULL @ 1 : 20 (~ 5 sec rest)
    6 X 75 BUILD @ 1 : 05 (~ 10 sec rest)
    7 X 50 KICK @ 1 : 00 (~ 10 sec rest)
    8 X 25 SPRINT @ 0 : 30 (~ 15 sec rest) 1500/2550

    SET 3
    6 X 50 FREE @ 0 : 45 (~ 10 sec rest) 300/2850
    REST 1 MINUTE
    5 X 50 FREE @ 0 : 40 (~ 5 sec rest) 250/3100
    REST 1 MINUTE
    4 X 50 FREE @ 0 : 35 (~ 2 sec rest) 200/3300

    Warm Down at least 100

    I got to swim 3 days last week.
    I did manage to eat a ton of food in the 3 days spent with the wife's family.
    And I got a dead laptop fixed and converted into a media center PC. Now to buy the Sony
    TV to go with it :-)

    I swam monday's workout before work.
    Categories
    Uncategorized
  17. Very Crowded due to High School teams

    by , November 30th, 2010 at 08:32 AM (Mixing it up this year)
    The pool was packed. I was lucky not to many lap swimmers were there so I still got my own lane but I know others were eyeing it. Some of the regulars I don't mind sharing with but they all know I will pass them down the middle of the lane if we are forced to cirlce.

    500 Free every 3rd lap back drill alt 6kicks then stroke and double arm
    5x100@2:00 Back w/paddles as 25 rt arm/25 lt arm/50 swim
    500 Back kick drills w/fins by 100's streamline/fashion model/partial recovery/arms perpendicular/streamline
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    50 Easy
    50 Breast in a relay with the masters group (they needed an extra person)
    400 Free Easy

    Total 3000 yards
    Categories
    Uncategorized
  18. Monday, Nov. 29

    by , November 29th, 2010 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    40 x 25 shooters w/fins @ :40ish

    1-10= back
    11-20 = belly
    21-30 = right side/left side
    31-40 = twirling

    10 x 50 @ 1:05
    odds = free with overkick
    evens = breast

    50 EZ

    Total: 2250

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

    Commentary:

    Just hopped in for some aerobic/hypoxic work today after a 6+ hour drive home yesterday. I find driving to be extremely tiring. I'm wondering whether I should even have done weights on Saturday ... No more from here on out. Shifting into taper mode.

    I entered the Last Minute meet at almost the last minute. 100 fly (really 50) and 200 free (really 25 w/turn). I'm going to tell the referee in advance that I'm getting out on the 200. Last time I swam an event oddly (50 shooter instead of 100 free), the referee was extremely puzzled. I did succeed in finding my most stretched out suit with a partial hole to wear. I have an old TYR kneeskin that I guess I could use as well.

    I still haven't seen the correction made to my name in the athlete entries for the NE Champs. Sent another email. I hate when they don't even list the meet director in the meet info or give other contact info.

    I still need to dig up my split request forms too. I know I have the link on my blog. I just don't find the blog search function very helpful.

    Apart from those minor details, I'm actually feeling pretty psyched for NE Champs. I don't have any specific goals other than to not do personal worsts and swim faster than I did at the Albatross meet. I would be happy if my 100 back & 100 fly were within 2-3 seconds of my times from last year.


    Other SCM Meets:

    Psych sheet for SPMA: http://www.lbgrunions.org/psychsheets.html

    Results for NY/NJ Duel in the Pool:
    http://aquafitmasters.com/Events/112...uelResults.pdf

    Ron Johnson results:
    Link in Patrick's blog: http://www.usms.org/forums/blog.php?b=12525

    I know there were recent meets in FLA, UCLA and DAM as well.

    This weekend: South Central Regional Champs, Last Minute Meet, and SPMA Meet.

    Don't know about other age groups, but attendance in mine still looks somewhat down with some key players possibly MIA in SCM.

    Updated November 29th, 2010 at 09:47 PM by The Fortress

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -11/30/10

    by , November 29th, 2010 at 05:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Three times through. Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick 4:20
    3 X 100 kick 2:10
    4 X 50 kick 1:00

    12 X 50 1:00
    odd: moderate
    even: fast
    Choice

    1 X 100 easy 2:00
    1 X 200 fast 4:30
    1 X 50 easy -
    Three rounds. Regroup after each round.

    12 X 100
    Alternate:
    Free 1:30
    IM 1:45
    Stroke(no free) 2:00

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  20. Mon Nov 29th, 2010

    by , November 29th, 2010 at 05:16 PM (Ande's Swimming Blog)
    Mon Nov 29th, 2010

    Subscribe to Ande's Swimming Blog

    Next meet is 5 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

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


    scy
    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    noon to 1:15, dove in 12:04 ish
    trained with Larry, Jim & Darby
    beside brandon, mike Kelly & James
    WORE yingfa jammer

    WARM UP
    400 warm up

    Main Set

    200 on 2:20 right into went 2:09
    150 on 1:45 right into went 1:37
    100 on 1:10 right into went 1:05
    050 on 0:35 went :32

    100 easy
    rested 5 minutes

    100 k on 1:20 right into
    075 k on 1:00 right into
    050 k on 0:40 right into
    025 k on 0:20

    6 x 50 easy DPS did 7 - 9 strokes per length

    50 bk fast
    roll start
    whitney timed
    went 24.1


    50 easy

    25 fl
    roll start
    whitney timed
    went 10.4


    50 easy

    did 50's & 100's
    Categories
    Uncategorized