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    by , September 22nd, 2011 at 08:34 AM (Mixing it up this year)
    Just a tiring day already and it has not even started yet.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 IM broken 1,2,3,4,1,2,3,1,2,1@:10R 1-fl 2-bk 3-br 4-fr
    500 Fly drill w/fins alt chest press/underwater recovery
    10x50 from dive 20 yard sprints alt fly/free
    free felt good, fly took longer to come around
    500 free w/snorkle as 100k/100sw/100k/100sw/50k/50sw
    Total 2500 yards
  2. Workout 9/21/11

    by , September 22nd, 2011 at 12:27 AM (Maple Syrup with a Side of Chlorine)
    Nice day in southern Vermont, so I made the trip to the Berkshires (you know, James Taylor and Norman Rockwell, even though he did spend a lot of time in Arlington, Vermont) for an open water swim tonight. There is a group of folks that meet weekly from May through September to hit the many clean lakes in the area, and my buddy Jon from the team got me on the list.

    We swam Richmond Pond, the closest to me at just over 40 miles, so I rode my motorcycle down for the 5pm swim. Total of six swimmers and one kayak, and I swam the longer loop (just over one mile). The water was cool, but warmer than the Atlantic in July, so I felt good without the wetsuit. I used this as a primer for the race this weekend, and did ok with some of the weeds/milfoil reaching out and grabbing me.

    They will swim once more next week, but I gave to work and will miss it. Usually there is a potluck after the swim, but tonight we just munched on freshly picked apples and pretzels as the sun began setting. A great thing about OW - we saw an osprey fly around, just before a bald eagle soared overhead! Amazing - my first time seeing this majestic bird!
    Swim Workouts
  3. The Road to Getting Back in Shape

    by , September 22nd, 2011 at 12:09 AM (Elise's Fitness Fun)
    As I have anticipated, the road to getting back in shape is not a short one. The challenge is fun as long as I don't get too discouraged about how slow I must go. I make a point to tell myself that it can only get better.

    Ran 3 miles with my dog. Averaged 9:16 per mile.

    Hit the pool for a workout. The water felt very oily. Several times my pull buoy slipped out because of this.

    Warm-up: 300 swim, 200 kick, 100 pull

    Pyramid (no rest between sets)

    4 x 25 back on :30
    3 x 50 free on 1:00
    2 x 75 dolphin kick on back w/fins on 1:30
    1 x 100 free pull on 2:00
    1 x 100 free pull on 2:00
    2 x 75 dolphin kick on back w/fins on 1:30
    3 x 50 free on 1:00
    4 x 25 back on :30

    6 x 50 fly on 1:15 - alternate 3 rt/3 lt/3 full throughout 50

    100 easy

    2000 SCY

    Time to start hitting the weight room.

    Warmed up on recumbent bike for 15 minutes.

    Leg lifts in Captain's Chair - 2 sets of 25
    Back extensions - 2 sets of 25

    Bench press: bar x 10, 2 sets of 65 x 10
    Lat pulldown: 70 x 10, 2 sets of 110 x 10
    Hammer curls: 2 sets of 10 x 10

    To get a sense of pace off the treadmill, wnet out to track and did 1/2 mile warm-up and then did 6 x 800. It was hot, so I took it pretty easy and averaged about 4:10 on the 800s.

    Later, needed to take my dog out for her exercise so she doesn't pork up. Ran 2.5 miles with her. Did walk a few times because I was tired from running at the track.

    I am finding that my POTs is a somewhat of an issue right now. As I get in better shape, I suspect it will become less so. Conditioning is supposed to help keep it under control. Right now, however, it is challenging to reach that point where I am well-conditioned enough for it not to be too much a factor.

    Any upright exercise really takes a toll on me, but being consistent about it for a month or two is supposed to help the condition. The other day, running three miles at a 9:15 pace really taxed me. I was tired when I did my swim on Tuesday. The heat is not great for it either. I plan to keep plodding on, believing it will get better in a few weeks. I'm trying to be smart about it by taking it easy when I run, but making sure I am getting it in.
  4. Easy swim on my own

    by , September 21st, 2011 at 09:24 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    swam on my own, got a lane to myself, but was in the crappy shallow lane

    400 warm up

    200 easy kick

    8 x 25 swim easy with snorkel no interval

    8 x 25 kick with fins fly mixing sides

    8 x 25 IM easy

    8 x 25 alt free swim/back swim easy

    50 easy

    The End

    No pun intended to Fort's hair mishap, but the highlight of my day: Haircut and eyebrow wax!

    It looks exactly the same. I have not started coloring my hair just yet. satisfying when your ends are even and properly layered again (tossing my salon blowout around at you). And my eyebrows are great (see me raising them at you). However, I was all tense while getting pampered. I felt as tight and tired as when I got my root canals.

    Then I ate lunch at McDonald's, and went swimming too soon afterwards. Sitting so heavy in my tummy. I could barely kick with a kickboard as it seemed to squeeze everything up (almost tossing my cookies) or the other way (not a good thing. by the way, did you know that the average age when hemmorioids start is 30? My business school marketing professor told us that. Amazing the things you remember.).

    Less than 24 hours and I can "check in" on American Airlines. We shall see if I get lucky again and upgraded to first class!
  5. 5100 - 09/21/11

    by , September 21st, 2011 at 07:59 PM (Workout Swimmer)
    600 back/free
    600 pull no paddles
    300 kick (did not do - was talking to coach)
    5 x 200 pull on 2:40
    10 x 50 on :50 (stroke/free)

    100 EZ
    4 x 300 stroke/free
    100 EZ
    10 x 50 on :40
    200 EZ

    Total: 5100 SCY

    I was very frustrated this morning that I couldn't hold better on the 50's on the :40 - I barely made it for most of them. Pathetic. Of course, at least I can say that I did them on the :40 and not the :50.
  6. Sarasota Y Sharks Masters 5:30 AM Workout -09/22/11

    by , September 21st, 2011 at 06:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:00 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 x 50 kick :55
    1 X 100 swim

    1 X 200 IM 3:30
    1 x 100 stroke 2:00
    1 X 50 stroke-fast- 1:00
    1 x 50 easy 2:00
    Four rounds. One round of each stroke, IM order. Easy is free.

    10 X 100 free 2:00
    #3-6-9 are @ 100%
    #10 is easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Wed. Sept. 21

    by , September 21st, 2011 at 05:48 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/MF, exaggerating up and down motion
    5 x 60 -- dive from side, 12 dolphin kicks @ 100 pace to 15 + fly breakout, cruise back

    Lactate Set:

    4 x 75 best average @ 1:30
    -- did dolphin kick on back w/MF
    -- 13 quick kicks per length, then on top of water
    -- went 39, 39, 38, 39
    -- really hard on 1:30. the lack of O2 and hard effort is a beastly combo
    150 EZ

    3 x 75 best average @ 1:45
    -- IM: fy/back/breast w/fins
    -- went 50, 48, high 47-48
    -- kicked harder on last 2
    150 EZ

    2 x 75 best average @ 1:30
    -- did flutter kick w/board for the sole purpose of being able to breathe
    -- went 44-45, 46-47
    150 EZ

    1 x 75 best average
    -- did fly, went :43
    -- had cramp in right calf
    150 EZ

    Total: 2800


    Ouch. Lactate sets are hard to do on your own too. Maybe all of swimming is hard to do OYO unless it's a quickie sprint workout. Stole this set from Jeff Comming's blog. Not swimming tomorrow after 3 really solid workouts in a row. Meeting up with Jazzy for weights at noon.

    Trying to stay calm ... trying to stay calm. Had the only hair disaster of my life. Went in for zapping of gray + cut as a golden blonde. Came out an entirely different dark color. The only conclusion we could reach was that the bottle was defective or mislabeled. Really not a happy camper at the moment. Going in for some damage control tonight while Lil Fort is at swim practice. Argh!!!
    Swim Workouts
  8. Groggy workout

    by , September 21st, 2011 at 12:54 PM (Random Nonsense)
    I was very groggy for almost the entire workout. Maybe too much benadryl before bed (3 days in a row).

    Warm up
    - 400 swim
    - 200 kick w/fins
    - 300 swim
    - 6x50 drill/swim on :50
    Main Set
    - 8x
    -- 25 back ez on :30
    -- 50 back build on 1:00
    -- 25 back fast on :30 (was never more than moderate)
    -- 150 free on 2:00 (:46x4,:44,:42,:40*,:38)
    Cool Down
    - 300 ez

    * Slammed the second turn, this woke me up some

    I didn't push the back at all, Josh did IM order and demolished me on every one (even his breast vs my back). The 150s were decent at the end, but given the effort on the back they really should have all be close to 1:40.

    At any time during the workout, I felt like I could have gotten out of the pool, dried off and fallen right back to sleep. Very odd, got plenty of sleep, not sick :shrug:.
  9. Wed Sep 21st, 2011 LCM & SCY

    by , September 21st, 2011 at 11:37 AM (Ande's Swimming Blog)
    Wed Sep 21st, 2011 LCM & SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM & Dive Well scy
    5:00 to 6:30 dove in 5:02ish
    wore training jammer
    swam with Todd, Max, and Nate
    beside tyler, Ed, & Mary

    3 x 300 (200, 100)

    Main SET: did 3 rounds LCM
    5 x 100 fr on 2:15
    85 - 90% effort best ave
    held 1:10, 11, 12

    100 easy

    5 x 100 fr on 2:00
    85 - 90% effort best ave
    held 1:10, 11, 12

    100 easy

    5 x 100 fr on 1:45
    85 - 90% effort best ave
    held 1:12 & 13, 1:09 on #5

    switched to scy

    100 easy

    16 x 25 on :30
    3 easy, 1 fast one round each stroke

    5 x 100 fr on 1:45
    85 - 90% effort best ave hold 10 sec better
    held 1:03's & 4's

    100 easy

    200 fr breath control, 3 breaths per length
    did 2, 2, 2, 3, 3, 3, 2, 1

    Updated September 21st, 2011 at 12:04 PM by ande

    Swim Workouts
  10. (New Photo) Well, since 25's are the vogue...

    by , September 21st, 2011 at 10:53 AM (The Labours of SwimStud)
    Seen a lot of 25's on blogs this week. Speedo & Fort to name 2 so I figured I'd do some.

    Warm Up
    600 Free
    5 x 100 Kick 3:15 just moderate kicking.
    100 EZ

    20 x 25 1-5 U/W:35, 6-10 Free 1 breath :30, 11-15 BR K 3:5, 16- 20 RIMO :30
    30 x 50 1:00 1-4 Desc, 5 EZ 6 x through.

    500 FR/FLY by 50

    300 FR

    I added a picture of the bleachers I am doing plyos on in the gym. 10 of these is a good workout.

    Updated September 21st, 2011 at 03:54 PM by SwimStud

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  11. Wednesday Workout

    by , September 21st, 2011 at 10:14 AM (Pete's swim blog)
    Heater is finally turned off. Pool temp around 85. No drag suit.

    I was pretty happy with my 800. The last 200 was faster but it wasn't smooth. I had to really gut it out. Remaining workout was kind of light. We changed the 4th round to 75s to pick up the pace some. Still made it with no problems.


    450 Warm up

    6 x 50 - :45
    50 Easy

    800 Timed - Open turns every 200
    2:30, 2:32, 2:28, 2:23 (9:53)
    100 Easy

    4 times through
    * 200 Kick - 5:00
    * 6 x 50 - 1:00 (evens stroke, odds pull, #5 hard)
    * Round 1 - Stroke = Fly; Round 2 - Stroke = Back; Round 3 - Stroke = Breast
    * Round 4 - Stroke = Free; 75s instead of 50s; 2 Pull, 2 swim, 2 Pull

    200 Cool Down

    (4000 Total)
    Swim Workouts
  12. Fly day today

    by , September 21st, 2011 at 08:27 AM (Mixing it up this year)
    I just felt like doing some fly today.

    500 Free every 5th lap kick
    500 Free kick w/fins every 3rd lap fast
    10x50@1:00 Fly w/fins as 25 underwater recovery drill/25 strong swim
    5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:51, 2:49, 2:44, 2:39, 2:31
    300 Free kick w/board
    4x100@:10R Fly drills w/fins choice

    Total 3200 yards
  13. Tue Sep 20th, 2011 SCY

    by , September 20th, 2011 at 08:31 PM (Ande's Swimming Blog)
    Tue Sep 20th, 2011 SCY

    tomorrows practice starts at 5:00 am

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in at 6:32ish
    wore training jammer
    swam with Mike & Kellie
    Beside Tyler, Todd, Jim, Larry, Mary, Korey & James

    4 rounds of 150 fr 50 k 50 dr

    Main SET: scy

    4 rounds of: (diff stroke each round)
    4 x 025 on 20
    3 x 050 on 40
    2 x 075 on 60
    1 x 100 on 80
    200 k
    then rest regroup & begin next round

    400 done 300 fr, 100 IM strong
    300 done 200 fr, 100 IM strong
    200 done 100 fr, 100 IM strong
    100 done 000 fr, 100 IM strong went 65
    Did: the set but skipped 50 fr before each IM except in last round

    4 x 25 fl fast no breath

    25 SDK FAST
    roll start off side
    went 10.8

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  14. Tuesday, Sept. 20

    by , September 20th, 2011 at 07:22 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills
    8 x 25 shooters w/MF

    My Version of a 100 Fly Set:

    15 x 100, done as:

    5 x 100 broken shooters w/MF
    -- all UW
    -- broken 10 seconds at each 25
    -- 3 @ 2:30, 2 @ 3:00
    -- not easy

    200 EZ

    5 x (100 broken fly w/fins + 100 EZ)
    -- only 6 SDK off walls
    -- broken 10 seconds each 25
    -- easy speed fly a bit slower than 100 pace
    -- no interval, that wasn't the point
    -- baby steps

    200 EZ

    5 x 100 free w/paddles @ 1:30

    200 EZ

    Total: 3700


    Was tired after yesterday's double, but not flattened. Felt good enough to get in some yards geared toward my 100 fly. Considered going to bikram late tonight, but I think I might be "overdoing," so just stretched instead.

    I was very lucky to dodge a lanemate today since I swam during lunch hour. I think the MF discouraged some. One women had the gall to try to ask me about it on one of my precious 10 second breaks. Do they not see I am breathing hard and looking at the clock? I completely ignored her, really had no other choice.

    It has been so long since I last did a real aerobic set (I usually get them in LCM over the summer), that I'm wondering if I have lost my ability to do one ... Though my heart rate was up on everything today. :-)

    Updated September 20th, 2011 at 10:09 PM by The Fortress

    Swim Workouts , Yoga
  15. Night swimming!

    This morning I swam at the Y with a friend. I just wanted to do an easy stretch-out swim. Here’s how it went:

    1000 scy warmup

    15 x 50 @ :50, done as sets of three descending:
    1st set = swim
    2nd set = pull
    3rd set = kick (on :55)
    4th set = pull
    5th set = swim
    [Every time I feel like my body is tired and I just want to take it easy the whole workout, when I try going a little faster I perk up and my body starts feeling good. That was definitely the case this morning—these descends were fun and chased the sluggishness away.]

    5x thru:
    350 moderate-fast FR
    100 easy BK/FR by 25s
    (entire 450 on 7:00)

    400 warmdown (SKPS)

    Afterwards I lounged in the sauna, then did a long solo stretching session upstairs. The Y experience is growing on me.

    I am still all abeam from my incredible experience crewing for Dave’s MIMSX2 attempt Sunday evening. It was my first time crewing for an official solo swim, although I had some idea of what was involved with preparing feedings and recording data from the 8 Bridges test swims. As it turned out, this time around I wasn’t on the boat responsible for those tasks; instead, I got to be a support swimmer during a couple of sections of the swim. It was incredibly cool swimming at nighttime in the water around Manhattan—I got to see the city skyline all aglow from the water, and swim under the lit-up GWB, Brooklyn, and Manhattan Bridges. Just when I thought that things could not possibly get any more amazing, we hit the Battery and found lots of glowing phosphorescent critters in the water beneath us. They looked like small green laser lights streaking around in the dark water. So cool!

    I also didn’t find swimming at night a bit scary, it was all fun. It was sometimes challenging to see stuff, like kayakers' gestures, especially in the Harlem—the moon wasn't yet up, plus there was less ambient light from the city up there. (I wondered briefly if SEALS have infrared swim goggles.) I did have a beautiful view of the big Columbia “C” that’s painted on a rockface near Spuyten Duyvil—I had somehow missed seeing it during my MIMS relay swim, but it seemed to glow in the darkness this time around.

    Initially I was worried about how I would deal with being up all night. In normal life I get pretty grumpy if I’m kept up past my bedtime of 9:30 or so, and will lay my head down and fall asleep on any available surface if given half the chance. But the whole experience seemed so incredible—both when I was on the boat and in the water—that I didn’t want to miss any of it. Although there was some room on our boat to stretch out and nap a bit between swims, I just couldn’t—I was full of energy and excitement the whole night, and felt so grateful that I had been included in this big adventure. The night was a good reminder that attempting bold things is glorious and worthwhile, no matter what the outcome. Kudos to Dave, whose heart is as big as his dreams.

    Next up for me:

    oSaturday, September 24: Little Red Lighthouse Swim (10k, down the Hudson from Riverdale to 130th Street)

    oSaturday, October 1: Ederle Swim (Sandy Hook, NJ to Manhattan, 17.5 miles)

    Updated September 20th, 2011 at 04:35 PM by swimsuit addict

  16. Sarasota Y Sharks Masters 5:30 AM Workout -09/21/11

    by , September 20th, 2011 at 03:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    2 X 50 fast 1;15
    4 X 25 sprint :45
    Choice. Three rounds, short break between each round.

    1 X 100 kick 2:15
    1 X 50 kick-fast- 1:15
    4 X 25 sprint kick :45
    Two rounds. Break between rounds if needed.

    1 X 100 easy swim

    1 X 500 7:00
    2 X 250 3:30
    5 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -09/21/11

    by , September 20th, 2011 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    2 X 50 fast 1;15
    4 X 25 sprint :45
    Choice. Three rounds, short break between each round.

    1 X 100 kick 2:15
    1 X 50 kick-fast- 1:15
    4 X 25 sprint kick :45
    Two rounds. Break between rounds if needed.

    1 X 100 easy swim

    1 X 500 7:00
    2 X 250 3:30
    5 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Monday, 09/19/11 & Meet commentary

    by , September 20th, 2011 at 11:00 AM (Chowmi's Blog)
    I swam yesterday instead of today.
    Major adjustments to the proscribed workout!

    SCM, Baylor Fitness Center noon workout
    Billy Glasstetter coached

    300 warm up

    Pull yardage set:
    6 x 150 pull on 2:20
    6 x 100 50 fist drill/50 swim (1:19 to 1:14)

    Easy 50

    Main Set:
    200 on 3:00
    2 x 150 on 2:30?
    3 x 100 on something?
    4 x 50 on 1 min
    200 kick on back with fins 2:43
    2 x 100 kick on back with fins 1:21ish
    3 x 50 fly 37 35 34
    3 x easy 50; 1 strong back 36

    Easy 50

    Kick Set:
    6 x 75 on 1:30
    2 x 75 free kick w/board 1:20
    2 x 75 back kick 1:15
    float around on last 2

    Easy 50

    The End
    I felt much more peppy today, probably because I had an easier Sunday and no vasa doubled up. Today is a rest day, then easy swim on Wed, a modified workout on Thurs, travel day on Fri. MESA HERE I COME!!!!

    I plan on swimming 3 events per day.

    Here's what I entered:

    100 free
    50 free
    100 back

    (200 free for split purposes only)
    100 fly
    50 back
    50 fly

    The theme is 50/100 free, back, fly!

    And nobody really cares except chowsh, but i'll post here just 'cause I like to hear myself type. The USA meet order of events really suck so far.

    10/08-09 I will likely enter 3 events on Sun 100 back/50 free/100 fly.

    10/30 100 fly/100 back and I think i'm in the crappy shallow end this year.

    On my watch list:

    11/13-14 The Woodlands/Shenandoah!
    Depending on whether I care for more top ten times. Otherwise, stay in town for another USA meet.

    11/19 DAMM SCM meet. I may do a really off event or two here. Not sure, but will definately swim something.

    Outside chance
    12/10-11 AZ state meet, though i'm not a big fan of the iffy outdoor weather at that time. Maybe just stay in town for the DAMM fun xmas relay meet.

    I won't go to any masters meets 12/04-05 (Long Beach, San Antonio). There is a strong USA meet locally that I typically swim very well, so not worth traveling.

    I will see how strong my 50 free is; if I feel really good and swim under 24 in time for entires, I might go to the Cheasapeake Pro/Am (12/17). Last year I went 24.28 and placed 10th. You have to be top 8 to make it to the shoot out. I won't go unless I have a really good chance at the shoot out. That would be up to FOUR 50 frees!
  19. Tuesday, Sept. 20, 2011 5:00am

    by , September 20th, 2011 at 10:57 AM (Fast Food Makes for Fast Swimming!)
    Went for a more "relaxing" swim this morning. I've been working hard lately so I took a vacation day today. Did a lot more kicking than normal...Eeeewwwwwyyyy

    300 Free
    300 Free Pull

    12 x 50 Free w/ training fins @ :50
    SDK 7-8 kicks to middle off each wall

    20 x 25 Flutter Kick w/ board @ :30

    20 x 25 Dolphin Kick on back w/ training fins @ :30
    #1-10 Streamline, #11-20 Arms at side

    3 times thru (descending rounds):
    1 x 150 Free Pull @ 1:50 (went 1:45, 1:41, 1:37 by rounds)
    1 x 100 Free Pull @ 1:15 (didn't keep track of times here)
    1 x 50 Free Pull @ :55 (to restart at "top")

    100 EZ
    3200 Yards
  20. Tuesday Power Hour

    by , September 20th, 2011 at 10:05 AM (Pete's swim blog)
    Dave B was gone today. Roger showed up with the following power hour format. Phil (visitor from California) came back for another day. He will probably be headed back tomorrow morning. Enjoyed having him swim w/ us for a couple days.

    Pool is at its normal warm state (86+). No drag suit.


    400 Warm up

    Interval_Round 1___Round 2___Round 3___Round 4___Round 5
    1:30_____100 Bk____100 K_____100 IM____100 IM____100 Str
    1:30_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:35_____100 Br____100 K_____75IM/25K__75IM/25Fl_100 Str
    1:25_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:40_____100 Fl____100 K_____50IM/50K__50IM/50Fl_100 Str
    1:20_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:45_____100 K_____100 K_____25IM/75K__100Fl_____100 Str
    1:15_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr

    Round 3 is convert IM to IM Kick (Odds)
    Round 4 is convert IM to fly (Odds).
    Round 5 is descend choice stroke (Odds).
    1:00 Break between rounds (2:00 if someone had to go to the bathroom)

    200 Cool Down

    (4600 Total)
    Swim Workouts