Friday night.... 1 hour practice. I swam it with bec and she kicked my butt, i am starting to feel sharp again though.
Saturday: MC day 8
Did a 90 minute yoga class in the morning... my back and hammys are tight. lots of handstand stuff.
Met terry and willie at the m!nnew@sk@
parking lot and rode our mtn bikes to lake @wo$ting. this was my first swim in the lake this year (willie and terry have been getting in for a couple of weeks already) we swam for 45 minutes... water temp - 54 degrees. i shivered for about 15 minutes, sipped some rooibos tea and suited up for the ride back to the cars. my rear tire was rubbing and w and t pulled away easily.
i decided to break the cleanse diet with dinner at 36 main. i'm feeling light and caffeine free (for now) so a night out with a few friends seemed like a good idea.
sunday: swam with the fast girls http://www.wassnertwins.com/Site/home.html
it was fun, and they keep me honest (and gasping during the very short rest intervals)
800 warm up
1000 fr rest 30
2 x 500 fr on about 6:30
5 x 200 fr on 2:30
10 x 100 on 1:20
3 x (25 fl 75 fr)
3 x (25 bk 75 fr)
3 x (25 br 25 fr)
1 x fr
20 x 50 on :40
10 x 25 alt easy back fast fly on :30
250 cool down
I planted more flowers and grubbed out the rest of the yard. Things are coming together and starting to look good!
Our home pool is shut down for some type of repair so we swam at Fishers High School-Long Course Meters.
Here's what I did today:
1) 500 Freestyle swim and sd every turn. rest :30
2) 5 X 100 Free on 2:00 interval decline time
3) 400 Freestyle swim-concentrate on kicking rest :30
4) 4 X 100 Freestyle on 2:00 paddles.
5) 300 freestyle swim rest :20
6) 6 X 50 Freestyle on 1:00 decline time
7) 200 freestyle rest :20
8) 200 IM rest :20
9) 100 Freestyle
10) 2 X 50 Freestyle w/fins on :50
11) 200 backstroke moderate swim
12) 100 backstroke cool-down
I love swimming in this pool. The lanes are wide, the temperature is perfect, and the water is the color of the Mediterranean Ocean...nirvana she said!
Bill and me continue to swim well via our B70. Today's results:
Event 23 Men 45-49 50 Yard Freestyle
NATL: N 21.10 5/4/2008 JOHN SMITH
Name Age Team Seed Finals
1 Rasmussen, Anders 45 TXLA 21.43 21.76
2 Carpenter, Scott 45 JAM 22.50 21.78
25 Hagen, Robert 49 UNAT 23.88 24.14
27 Sumerfield, Bill 48 OREG 24.07 24.28
Event 25 Men 45-49 100 Yard Breaststroke
NATL: N 59.19 5/14/2006 JON BLANK
Name Age Team Seed Finals
1 Guthrie, David 48 TXLA 59.26 58.51N
27.85 58.51 (30.66)
2 Corbeau, James 45 OREG 1:00.00 58.77N
27.40 58.77 (31.37)
13 Sumerfield, Bill 48 OREG 1:11.09 1:08.05
31.86 1:08.05 (36.19)
Event 31 Men 45+ 200 Yard Medley Relay
NATL: N 1:39.69 5/22/2005 COLORADO
P SMITH, S WATERBURY, J LILLEY, R ABRAHAMS
Team Seed Finals
1 TXLA 'A' 1:39.99 1:38.90N
1) Rasmussen, Anders M45 2) Guthrie, David M48
3) Stinchcombe, Maxwell M52 4) Smiley, Jon M47
24.96 51.27 (26.31)
1:15.51 (24.24) 1:38.90 (23.39)
4 OREG 'A' 1:46.40 1:44.29
1) Washburne, Brent M47 2) Corbeau, James M45
3) Hathaway, David M48 4) Sumerfield, Bill M48
28.34 54.74 (26.40)
Event 32 Women 18+ 200 Yard Medley Relay
NATL: N 1:49.10 5/20/2001 SIERRA NEVADA
SARA SCHWEITZER, SHARON WEISS, LIMIN LIU, MAY OOI
Team Seed Finals
1 WCM 'A' 1:53.00 1:51.81
1) Duggan, Karen W38 2) Tukua, Rebecca W26
3) Streumpf, Mary W22 4) Kiyama, Lindsay W22
30.25 1:02.81 (32.56)
1:28.63 (25.82) 1:51.81 (23.18)
6 OREG 'A' 2:06.70 2:02.80
1) Senkier, Kristine W39 2) Sumerfield, Bill M48
3) Willia, Briana W22 4) Pryor, Evelyn W32
29.46 1:03.82 (34.36)
1:32.29 (28.47) 2:02.80 (30.51)
Congratulations Bill on another set of fast ones and another "fast one."
And congratulations, as well, to the variety of USMS posters whose names also showed up in the above highlighted race results.
As for the other part of the B70 machine, me, I went to pump low weight Nautilus equipment today--this for the second time in three days.
I don't think of it as pumping iron exactly, more like the Jello Whip-'n-Chill equivalent of iron, which I suppose would be metal with lots and lots of air injected into the matrix structure.
Today, the cumulative poundage pumped by me was approximately 33,000 lb.
In terms of the nadir, and my emergence from it, I am hoping that this will prove somewhat like the economy.
Just as the economy is allegedly on the mend, even though we continue to lose jobs, the rate at which we are losing jobs is slowing down. And the economists tell us that jobs are following indicator of economic upturns.
And so it is with the end of my nadir and the approach of the next zenith to come. I am still getting fatter and weaker, but the rate at which I am getting fatter and weaker is slowing. Fatness and weakness are following indicators of upturns in nadirs.
Point B: I read somewhere that it takes 28 repetitions of a certain behavior to make this into a habit. I think I read this in a book entitled, "How to get your little carnivore to eat brocoli." But I am pretty sure it applies to other human behaviors, too.
In this spirit, I have only 26 more visits to the Nautilus torture chamber of fatness and weakness abatement before such visits become habitual.
Ditto for sex. At the risk of boasting here, I have now had this four times in my life. Only 24 more times, and (unnatural as it still feels) it may become a habit, too, like eating brocoli has for my Vegan pugs!
The water at the Y was 90 degrees, felt like a boiled lobster and yet.... What a shocker.... When the noodlers complain the water is too hot you know its TOO HOT!
The first part of this was with the kids age 10-13.
200 Free EZ
200 Free EZ
100 Free EZ
12x25 Fly drills w/fins
12x25 Back drills w/fins
They couldn't take any more after this and these were not even fast.
Now I am on my own for the rest of this.
5x200 @ 3:30 Free w/paddles & bouy did not push these and yet went 2:49, 2:45, 2:42, 2:38, 2:32 If someone can explain how I could hold these times is 90 degree water I would love an explaination.
400 easy 1/2 drill 1/2 kick
Total 2500 yards and 1 lobster later...
Ran 9.3 miles on a trail today. This is the longest run I have done since August 24, 2003. Ran with another masters swimmer at about a 10 minute per mile pace.
The last mile, I really picked up the pace and when we were done, I felt like I could have kept going. Fifteen minutes later, I had this feeling of being on top of the world. I drove by to say hello to some fellow bikers who meet out at a track and was almost tempted to get out and run some more on the track. I realized I had the ol' runner's high that feels great, but can really get one in trouble.
I can see why it is so easy to get injured in running because if you run long enough, the endorphins kick in and you will just want to keep doing more, even if your body is not ready for it. I learned the hard way 9 years ago when I ended up with a stress fracture in the femoral neck and had to be on crutches for 5 weeks. Even though I have orthotics and good shoes to correct the problem that caused the stress fracture, I don't want to go down that road again. So, I'll enjoy the wonderful feeling I have for the rest of the afternoon and tomorrow will see if my endorphins carried me too far.
I'm curious to hear if other master swimmers who run get the same kind of endorphin feeling when they swim as they do when they run. I can remember in college that once every blue moon, I might get the same high after a really hard 200 fly set. Trying to remember if I felt this way after the one hour swim I did back in 2002. I do remember I felt kind of reved up after the swim, but didn't have a relaxed feeling to go along with it. Actually, I remember that after the one hour swim, my vision was blurry for about 10 minutes. I kind of wonder if this is normal after looking at the bottom of the pool for an hour through goggles or if I really pushed myself way too hard.
Good luck to all bloggers at Nationals!
Updated May 10th, 2009 at 06:14 PM by elise526
Updates on the magnificent Nationals Performance that is Jim-Bill Thornton-Sumerfield, B.S., eventy & Zonesman.
In Clovis, California, the B70 suit that electrified the crowds at the Colonies Zones Championships two weeks ago has filled itself with another husk-occupant and continues to do Jim-Bill Thornton-Sumerfield extremely proud.
Times so far in the brutally difficult 45-49 age group:
Event 9 Men 45-49 200 Yard Freestyle
24 Sumerfield, Bill 48 OREG OREG 2:00.68 1:59.40
27.69 57.73 (30.04)
Event 13 Men 45-49 200 Yard Breaststroke
12 Sumerfield, Bill 48 OREG 2:45.00 2:32.22
34.23 1:13.83 (39.60)
Event 15 Mixed 18+ 200 Yard Medley Relay
9 OREG 'A' 1:54.00 1:53.64
1) Kuykendall, Jeff M39 2) Sumerfield, Bill 48 OREG 3) Willia, Briana W22 4) Senkier, Kristine W39
29.61 1:00.03 (30.42)
1:28.72 (28.69) 1:53.64 (24.92)
Event 17 Men 45+ 200 Yard Freestyle Relay
5 OREG 'A' 1:37.00 1:34.03
1) Fristoe, Tom M49 2) Allender, Patrick M50
3) Washburne, Brent M47 4) Sumerfield, Bill 48 OREG 23.50 47.41 (23.91)
1:10.26 (22.85) 1:34.03 (23.77)
Event 18 Women 18+ 200 Yard Freestyle Relay
4 OREG 'A' 1:48.14 1:46.10
1) Gustafson, Aubree W28 2) Sumerfield, Bill 48 OREG 3) Caswell, MJ W48 4) Willia, Briana W22
27.23 52.22 (24.99)
Fantastic swimming Bill, and I hope the officials don't catch the "fast one" you pulled, but thanks again to the B70 for adding a new level of illegality to the sport of swimming!
First day of competition at SCY Nationals.
300 easy back and free
4 x 50 kick on back alternating flutter and dolphin by 25's
4 x 50 drill
4 x 50 drill 25/build 25
6 x 25 from mid pool, odds hard into the wall, evens hard off the wall
4 x 25 sprint from blocks, 2 fly, 2 back
400 easy back and free
50 fly: Went :29.86 This equaled personal best set in Federal way 2 years ago. It was a good swim though I was a bit slow off the blocks. Nailed the turn and swam an excellent 2nd 25.
250 yard cool down swim.
100 back: went 1:11.34, not my best but I think it's the 2nd fastest I've done. I crashed into the lane line 3 times, swam from one side to the other and did everything else wrong that I could possibly do. Split 35.18/36.16. That's the only good thing about the race.
swam about 1000 cool down
Total yards: 2950
I ended up taking Wednesday and Thursday off. My throat, ears, and head hurt and I was at work for 12 and 13 hours respectively. I made the right choice and felt good today.
Today was my student teacher's last day. I'm on my own the last 3 weeks! Truthfully it is hard to turn your classes over to someone else (he was even good!). You just have to stay back in the shadows, let them make their mistakes (and victory's), then debrief them afterwards and hope to lead them to self-realize what they should or could have done better. It is sort of a passive-aggressive teaching method I guess.
I did a solo swim at LA Fitness. This was a slightly modified (xtra long warm-up) version of the workout coach jeff posted last night:
1) 1,000 free swim warm-up, lite and rhythmic!
2) 12 X 25 fast kick on :30 w/zoomers? (4 dolphin on back/ 4 flutter alternate sides each 6 beats/ 4 flutter on back) I get out of breath lots more from kicking than from swimming...that seems wrong.
3) 6 X 100 Stretch long--2 free w/paddles, 2 free plain, 2 backstroke working on turns.
4) main set: 4 X 100 IM (rest 20 sec)
75 Stroke (rest 10 sec)
2 x 50 free (rest 10 sec)
2 x 25 Stroke sprint
Strokes were IM roll.
5) 4 X 25 Fly on :40 Breath e/o stroke smooth
6) 100 Backstroke easy cool-down
I am getting sick of rain. I feel like I live in an ugly rainforest.
I guess I'm feeling the effects of 2 meets back to back or something. Felt really tired today. Am quite happy to sit on the sidelines...too tired!
5 x 100 W/U
5 x 200 MF on 4:00 as Back, over-unders by 25, shooters (on :30), front with board (it's a bit like self waterboarding: you're going a rate of knots and trying to breathe with a throat full of water) finished with Back again.
8 x 125 2:15 THIS WAS HARD the extra 25 kicked my fat ass.
3 x 200 150/50 FR/BR trying ot hold :40 pace...not quite there for BR but should not have done it at end of workout!
2 x 100 Snorkel
2 x 50 Paddle entry
2 x 50 EZ
Went to the gym to lift later
Pull ups on 1:00 9, 7, 6.
Chins on 1:00 7, 5, 6.
Leg Press 3 x 10 280-320 range
Leg Extn 3 x 10 100 or so
Leg Curl 3 x 10 about 100
Adduct/Abduct 3 of each at around 120 10 reps
Chest Press 125/140/155 10, 8, 7
Seated Row 3 x 10 110 ish
Yoga ball for core...
Swimming with weights on the incline/decline.
Updated May 8th, 2009 at 08:11 PM by SwimStud
Holy crap, I woke up this morning and was very very sore from weights. The back of the shoulders and upper back were especially bad. As usual, everything felt better after a swim, but it took awhile for me to loosen up in the pool.
Today, I had some engine building scheduled. And I managed to do it. In fact, I did two of Quick's recommended sets. They weren't as bad as I feared. I might need harder intervals, I guess. No heart cramps or calf cramps to report.
700 variety warm up
8 x 25 dolphin kick shooters on back, no fins
Aerobic Conditioning Sets:
10 x 100 back, with fins
1-3 @ 1:30 (went 1:08, 1:10, 1:10)
4-6 @ 1:25 (went 1:10s)
7-9 @ 1:20 (went 1:11, 1:10)
10 x 100 backstroke kick, with fins
1-3 @ 1:30 (went 1:09, 1:10, 1:11)
4-6 @ 1:25 (went 1:09, 1:10, 1:10)
7-9 @ 1:20 (went 1:09, 1:06, 1:06)
(realized I wasn't working hard enough and kicked it into gear on the last couple)
I still find it odd that my kicking is as fast or faster than my swimming. It must be the power of the streamline. Or I have more kick endurance. The kick set definitely felt easier than the swim set.
10 x 50 breast pull w/MF @ :55
worked on hinging and lunging forward
10 x 25 easy speed fly @ :40
Very psyched for my teammates Brad Gandee and Pete von Loewe who are competing in Clovis. Pete dropped from 1:53 to 1:46 in the 200 free. Just awesome. I'm finding it a bit harder to sit on the sidelines than I thought!
Updated May 8th, 2009 at 09:42 PM by The Fortress
ok, i cheated.... had a teaspoon of red miso in a cup of hot water yesterday but i think my caloric intake is still <1000. if a teaspoon of maple syrup has 19 calories; then my "lemonade" daily rations are just under 800 calories.
last night we swam 30 x 50 for the main set.
20 on :38 held 34's for the first 10, 32's and 33's for the second 10
10 on :45 these were supposed to be faster.
i held 31's with a couple of 30's and a 29.
4000 yds total.
i think tonight will be a distance workout.
Been off a couple of days tending to family matters.
Got to the Y at lunch today and did weights first.
Bench press: 2 sets of 85 x 10
Lat Hi Row: 110 x 10, 120 x 8, 140 x 6
Military Press: 2 sets of 40 x 10
Alternated doing push-ups and back extensions as follows:
20 push-ups, 20 back extensions
15 " "
10 " "
5 " "
1 x 100 bicycle crunches
1 x 50 good morning darlings
2 x 25 crunches with Swiss ball
Alternated 3 sets of 10 of toe raises with 25 torso twists (While standing, put a bar or broomstick on shoulders, rest arms on bar, and twist from side to side.).
Followed weight room workout with 2,000 SCY workout. During the workouts, did one of my favorite drills, the golf drill as follows:
4 x 50 freestyle on 1:30 -Count strokes (each arm pull is a stroke) and get time. Add the two numbers together and you have your score. Try to aim for the lowest number just like in golf. Right now I am at 59 which I consider very inefficient. On this drill, you always start in the water. I don't take many SDKs on this drill because I'm looking at my freestyle arm stroke efficiency.
Updated May 8th, 2009 at 05:46 PM by elise526
So, apparently, I misread the email with this weeks workouts so I repeated the workout I did on Tuesday night. That workout was written for the Animals (the fast lane), but it was also written for SCM. I added about 30 seconds for the 200s, but did their workout in the SCY pool on Tuesday. Without further adieu, here is the same workout, only written for my lane.
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann.
400 free - every 4th length br pull with a dolphin kick (work the up kick and getting my hips up)
6x125 free on 2:25 - descend 1-3 and 4-6 - I went 2:10, 2:05, 2:00 and 2:08, 2:02, 1:57
6x50 breast on 1:30 - descend 1-3 and 4-6 - I went 1:08, 1:05, 1:02 and 1:05, 1:00, :56
8x37.5 kick on 1:10 - I did mostly br kick with some flutter kick thrown in
2x150 fast on 3:05 - I went about 2:30 for both
2x75 moderate on 1:40 - my stroke fell apart on these, but I went about 1:15
50 free easy - I did backstroke and got under 20 strokes on the way back!!!
Solo - UMHS / YMCA scy.
While the whole swimming world seems to be near Fresno. (My great-grandparents are buried there) The rest of us are busy trying to catch up!
I saw this workout on floswimming,
So I took what I liked...
6x75 K/D/S - no board, doggie paddle, DPS 1:20
(this was tough-1:30)
2x75 - 4 SDK's, K to the flags, 4 strokes in 1:15
2x25 - build to all out, halfway flip/SDK breakout fast FR :30
4x25 FR - 3 Full, 3 RT, 3 Full, 3 Lt. :30
( I liked this drill)
2x50 FR- Sprint (went about :28, :26) RI 3:00
6x100 FR - (I did these on 2:00, but was able to get 1:10, 1:12, 1:15, 1:10, 1:10)
The drills helped my FR, I started with about a stroke rate of 14 per 25, and was able to get to 11 per 25. I found that if I "kicked" into the reach I could get more distance per stroke, also the doggie paddle drill helped with my catch. I had a habit of pushing the water before the catch.
The 6x100 were my best for being so sore from yesterdays w/o and weights, It hurt like hell, however I dont think I have experienced a smoother glide.
Updated May 10th, 2009 at 12:57 AM by EricOrca
(updated with link)
Did not go completely fly happy today, the lungs were just not cooperating today so I took it alittle easier than I would normally.
LONG COURSE every day from now till end of summer YEAH!!!!
1000 as 200 swim/pull/swim/kick/swim
4x200 @ 5:00 1 of each stroke in IM order
200 free kick with fins
8x50 @ 1:15 alternate 50 fly scull drill / 50 fly with fins
100 free kick with fins
5x100 @ 1:45 free with paddles and bouy went 1:32, 1:31, 1:30, 1:30, 1:30
500 free every 3rd 25 back EZ
Total 3500 meters
I wish I was in Clovis right now...
While everyone else shaves their backs and settles in for four days at nats, I decided to do cardio today. I made it through 40 minutes, but it felt tough. Not too bad considering I haven't done any in 3 weeks!
I made time for some kneeling plank but that was about all I could fit in as I had to teach.
Should be breaking out the MF tomorrow!
Worked all morning and hit the gym mid afternoon for weights. Did the following:
standing lat pulldown, 150 x 2 x 10 (I've maxed out the cable machine on this one.)
bench press, 70 x 1 x 10, 90 x 1 x 8, 100 x 1 x 6
leg press, 330 x 3 x 10
bicep curl w/BB, 40 x 1 x 10, 50 x 1 x 6 (50 was just too heavy)
external rotators, 10 x 2 x 15, each side
elevated crunches w/med ball, 2 x 25
V-ups w/med ball, 2 x 15
incline crunches w/med ball held w/straight arms over head, 2 x 25
forward lunges w/med ball, 2 x 20
hip hinges on left leg, 2 x 15 w/ 12.5 DBs
hanging ab work w/ab slings:
reverse crunches, 3 x 15
straight leg raises, 3 x 15
push ups, 2 x 15
chin ups, 2 x 10
The guys in the free weight room were coveting my ab slings. (In fact, it seems odd that my gym doesn't have them.) They were checking out my chin ups too. lol They actually didn't feel too bad considering I hadn't done them in 3 weeks.
10 minutes of stretching
I need new running shoes. I wasn't crazy about my last pair of Mizuno Wave Nirvanas #4 (though I loved the previous models). I read some terrible reviews of the MWN #5 on the Road Runner Sports site. So I'm in the market for a new stability shoe. I know many who like the Kayanos, but I think they're too narrow. Leaning toward ordering the Saucony Pro Grid Hurricanes.
Finally broke down and ordered new fins online today. I've used the same fins for 4+ years, and I have this odd attachment to them ...
Two films for your viewing pleasure today.
The first is my Colonies Zones-Record Setting 200 yard freestyle. A few quick notes:
When I look at these movies from the meet, I am never quite sure what event I am actually swimming. The pace at the outset of this race seems so lackadaisical to me that I thought I was watching the 500 at first, only to be surprised when I finish after 8 lengths. How can it be that a race that looks so sluggishly effortless, as if I am not sure whether racing or napping, can feel so totally exhausting?
My time was a 1:56.07, which was the fastest I have done this race in quite a few years. Watching me swim it, I can't help but wonder if I could have somehow summoned .08 seconds somewhere and tasted once again the sweet flavor of a 1:55.+. The start, for instance, seems to have a cartoonish delayed reaction quality to it, like a cat who has his tail set on fire, and 20 seconds later yells, Ouch.
Though the B70 was in many ways a godsend, I think this race illustrates two important factors that new wearers should bear in mind.
Unlike the previous days 100 freestyle, where I figured I could sprint all out the whole way and the suit alone would bring me home, in the 200 I decided I had to forget the suit and swim my race the way that has worked best for me historically. This meant not going out too fast, staying long on the 3rd 50, and giving it everything I had left on the final 50. Lesson: don't let the suit alone change your race strategy.The suit's buoyancy does effect your stroke count. I am not one to count my strokes during a race, but my body has gotten so used to this that I usually finish my final stroke with a stabbing of the timing pads. I have no idea how or why this usually works out for me, but I suspect some kind of muscle memory comes into play after years of racing different events. The B70, however, throws this out of whack ever so subtly. On virtually every race I swam at Colony Zones, I ended up gliding into the final wall. This race is a good example. I found myself a little too close to take another stroke, but a little two far away to really stick the ending. Anyhow, I think if I could figure this out, I might have easily saved .08 on the finish alone.
This race, despite its shortcomings, represents my recent life Zenith. Feel free to watch it with whatever natural enmity it may provoke within your heart. What good, really, are heroes like me if you cannot tear them down and stomp repeatedly on their genitals? If I weren't me, I would certainly be joing you in such an effort!
After watching my 200, I invite you to next watch my latest film just recorded. This documents my total sinkage towards a nadir 10 days after the zenith. Feel free to watch this one with all the empathy and well-wishing it might well provoke within your kindly bosom! What good, really, are losers like me if you cannot rally your better angels to help lift us up and rub frankincense upon our ruined genitals? If I weren't me, and could afford frankincense, I would certainly be joining you in such an effort!
[ame="http://www.youtube.com/watch?v=99FBMXP5fAE"]YouTube - Just Right Porridge: Jim Finally Paces a[/ame]
[ame="http://www.youtube.com/watch?v=MCMtq6z1Ekc"]YouTube - Untitled[/ame]
My right trap is feeling a little better, I slapped a Salon-Pas on it during last nights shift. I really felt motivated to work on my lactate-tolerance / foundation, so throwing better judgment to the wind I put in a workout. Im gonna try the tennis ball therapy gbrain suggested after this post, and after I feed the animals...
Solo @ Union Mine High School / YMCA 5:50 -0610
Warm 400 straight
10x50 Kick with fins on :50
5x100 FR on 1:30 (kept under 1:20)
1 minute rest
5x100 FR on 1:30
1 minute rest
5x100 FR on 1:30
8x50 Drills BK/BR/BF
Lords Gym -
I will put together a list and just link to it later
Off to feed animals then
This was going to be an easy day today since tomorrow is Long Course and you know what happens when I have a Long Course pool, I FLY!
The left knee is finally subsiding and starting to feel better. The shoulders are still hurting but that is due to the usual trigger points in my upper back.
5x100 @ :10 Rest Free Pull to Kick
4x50 @ 1:00 Free right arm only w/ paddle none working arm at side
4x50 @ 1:00 Free left arm only w/ paddle none working arm at side
200 free kick w/fins
4x50 @ 1:00 Free right arm w/ paddle 4 kicks on the paddle hand
4x50 @ 1:00 Free left arm w/ paddle 4 kicks on the paddle hand
200 Back kick w/fins and rotation every 6 kicks
200 Free kick w/fins on back
8x25 @ :45 fly kick w/fins under water take a stroke when you need air then go back under
4x100 @ 2:00 odds back evens free
10x50 @ :55 free over kick
500 Free every 3rd lap 1 arm fly
Total 3500 yards