Today I swam on my own; I felt I needed to fine tune without anyone pushing interval or speed on me.
8 x 25 kick with shoes - all strong
8 x 25 kick regular odd fast
8 x 25 kick with fins alt back/fly
2 times thru, start from the middle of the pool, emphasis is on turns
4 x 50 IM order drill/swim
Yesterday I did about 30 minutes of resistance stretching/regular stretching.
And also yesterday, an example of how I periodically fall off the bandwagon, but balance it out with good eating other days: I was in a super junk food mood, so I had 2 bowls of big puffy cheetos, 1/2 bag of Swedish goldfish, 6 gourmet malted milkballs, and about 10 hard coffee candies for dinner. It was a total junk food meal. I feel so re-set and my normal self after doing that. Sometimes you just need a total junk food fix and nothing else will do. Just don't do it the night before your big swim meet!
Today was the grand opening of the Lakewood Dojo. I took my girls to karate class and it was fun to see a lot of the other families. Kind of like going to a masters polar bear New Years Day swim and seeing everyone at practice. That evening, I took Helen back for the party. And this is where it's important to read above what I ate on Friday night, so you wouldn't be mislead in wondering how I could pass up on all that free food at the party.
P90X, 60 minutes:
Did the core synergistics workout with my bro. Hadn't done one of these in ages. A nice combo of cardio and core. I substituted bicycles, long arm crunches and V ups for the various planks.
Ellipse, 30 minutes
alternating hammers w/17.5 DBs, 4 x 20
? (did some other upper body exercise that escapes me now)
Extreme Angle Isometrics:
squat w/15 lb DB, 5:00
right lunge, 3:00
left lunge, 3:00
bicep w/5 lb DBs, 4:30
elevated push up iso, 1:00
Insanity Cardio, 40 minutes:
BIG mistake to do the isos before this workout! My quads were burning right from the start. Insanity is killer - -much harder and faster than P90X. The last two exercises were burpees and push up jacks. Nothing like saving two of the hardest for last.
I traveled all the way to MN and the pools are closed here too. Feeling slightly jinxed on the pool front. With the taper and time out of the pool, I fear it will take me some time to get back in pool shape. The only pool option appears to be an ancient YMCA. I will decide tomorrow if I want to go ghetto (assuming it is in fact open). In any event, the core and legs have gotten a drubbing. And I'm having a great time with the fam.
Today was the 5K OW swim in Coeur d' Alene, Idaho. It was a beautiful day, getting up into the 90s in the afternoon, with the water temperature 70-71 degrees. I was all ramped up to compete in my very first ever OW event.
WOW! This was a totally different monster for me. A HUGE difference from back and forth in a pool.
It started off as an in the water start, and I lined up next to the fastest USA swimmer in the group of 5K participants (they had the Masters separated from the USA swimmers for scoring). He turned out to be a junior at Seattle University, and a fairly quick one too. The coaches on the side told me to try to hang with him, and I did.
The race started, and he and I, and another 15 yr. old (or so) girl were together. I was told after the race that the three of us were so far ahead at the first turn that nothing could stop us. Well, nothing sure got a hold of me later in the swim. I had no problem with the swimming portion of the race, but had a real pain in the a** with the sighting for buoys, goggles fogging, etc. Also getting my breathing under control in the cold water was very difficult for a while. I was almost in "panic mode" during the first part of the swim. After the first turn, I settled in right behind the other college swimmer and just let him do the sighting, and I played "follow the leader". I honestly didn't care where he took me, I was just going to stay right on his tail. Apparently the girl behind me had the same plan for trailing me, because once I stopped to clean my goggles, and she plowed right into me! We had lots of waves out on the outer part of the course from passing boats, and this made for difficult navigating. I was occasionally trying to sight for the buoys, but it was tough.
The final turn for "home" on the first lap was the worst part - directly back in towards the sun, and the buoy pattern was tricky the way they had it along the shoreline to pass near the feeding station (for 10K people), and to go around a point of the beach that stuck out. Worrying about trying to find the buoys so I didn't go on the wrong side of them and get DQ'd, while looking into the sun, eating waves, trying to follow the bubble trail of the college guy, passing the 10K participants (who started 5 minutes before us 5K participants). It just turned into a hellish swim for me at this point. Mind over matter wasn't going to work for me. I was done. I got back to the end of the first lap at 2.5K and climbed out of the water, ending my race with a DNF (since I was signed up for the 5K). Afterward, I was a little P.O'd at myself for not completing it, but that's the way it went! At least I made it safely back.
I didn't even check my time for one lap, but the guy I was hanging with ended with a 1:20 for his 5K time, so I'm sure I would've been right with him, or at least close by. I wasn't tired, my muscles didn't hurt, and I wasn't cold after my swim. It was just the mental aspect of the swim that I couldn't beat. It takes a very special swimmer to be able to race these OW swims, and I congratulate any and all that swim them. As for now, I'm going to stick with my pool swimming, and competitions. I'll make up the 2.5K that I missed out on today tomorrow at the water park when I go with my family.
I've attached a couple of pictures from the event, one showing the lake and the nice conditions for the swim prior to the race, and the second one is a group from our Masters teams here in eastern Washington and northern Idaho. (I'm the 3rd one from the right)
Yesterday when logging my mileage I noted that I was very close to my GTD goal of a free swimsuit—just 6055 more meters to go! Since I was planning on going to lap-swim at Riverbank with a friend this morning anyway, I decided that I would do a swimsuit-threshhold workout that would put me over the top. Here’s how it went:
1000 lcm warmup (400s, 200k, 200p, 200d/s)
Descending ladder (FR, w/ a little BK thrown in to help count and reward progress)
1000, done as 2 x (450 FR + 50 BK)
800, done as 2 x (350 FR + 50 BK)
600, done as 2 x (250 FR + 50 BK)
400, done as 2 x (150 FR + 50 BK)
200, done as 2 x (50 FR + 50 BK)
Took 10-30 seconds rest between swims
With the warmup, that made 4k—2100 left to go. How to break it up—7 x 300? 3 x 700? 10 x 200 (could do some of them IM!) plus 100 wd? Then I remembered that 21 is a triangular number, so I could do a progression—100, 200, 300, 400, 500, 600. There was right around 40 minutes left, which meant I had some leeway to include a bit of stroke and kick. I broke most of those swims into mini-sets—here’s how I structured it:
4 x 50 kick IM order @ 1:10
3 x 100 IM pieces @ 1:50 (FL/BK, BK/BR, BR/FR)
4 x 100 FR/BK halfsies desc. @ 1:45
500 pull w/ paddles
4 x 150 FR/K/FR, with kicks done IM order
The last 600 was at warmdown pace, and the whistle blew just as I was finishing. Perfectly timed!
So now I’ve earned my free swimsuit, and my GTD page says
Progress towards goal:
Congratulations! You have achieved your goal for Go The Distance 2011
My goal pace: 327.40 miles required as of today to reach my goal by the end of the event
My actual current pace: 500.03 miles as of today
I guess I can sit on the couch and eat bonbons now for the rest of 2011! (Or at least for the rest of the weekend!)
Its been three weeks since I've been at HSA. After swimming there all summer and suddenly stopping, it felt kind of strange. Finally got the opportunity to thank Brook in person for all his coaching. It made a huge difference for Nationals.
50 Bk/50 br
50 Bk/50 br
400 Free down/Fly drill back
4 x 100 Kick/Swim IM Order
400 Free down/Fly back
7 x 100 (fr/br/fr/bk/fr/fl/fr)
3 x 100 Free
4 x 50 IM Order
3 x 100 IM
4 x 50 Free
200 Cool Down
Yesterday I was at
Lords Gym for a 30 min w/o before class.
Assisted Pull-up/Dips 6x90 assist, 6x80 assist
Cable Pull downs (FR/Fly Sim)
10x25, 10x27.5, 6x32 each arm
Cable Pull downs (BK Sim)
10x15, 10x18, 10x22 each arm
10x100, 10x120, 6x180
Prone Leg Curls
10x100, 10x120, 6x140
10x280, 10x300, 8x330
8lbs Med Ball to loosen up/cool down.
Friday Aquasol 5:30-7:00pm No Janine
Coach Steve on deck with me in Lane 1 and the Seniors in Lanes 2-5.
Did part of Sarasota Shark's workout.
4x100 on 1:45
200 IM drill
3x100 K (w/fins) on 1:30
(Suppose to do 50x50 )
4x50 IM order on 1:00
10x50 FR Pace on 1:00 (held :35)
10x50 BK Pace on 1:00 (held :48)
4x50 IM order on 1:00 (1400/3400)
I was feeling weak from the weights from yesterday. I also do 10-15 minutes of Pilates/yoga/floor ex. every morning. I used to wear drag shorts during warm-up, then took them off for the workout. Now I am keeping them on over my suit to add a bit of resistance.
So far Im able to keep up the swim/gym/swim/gym/swim routine. I have some meets in the future I want to tackle
Today I skipped my morning pool workout and went out to Brighton Beach instead. I had arranged to meet a friend out there, and once on the beach I found a couple of other CIBBOWS swimmers hoping to get in some ow swimming before the hurricane hits town. The day was warm and a little humid—there were clouds when I arrived around 10, but they cleared out quickly and left a pretty blue sky. The water was really flat—no signs of any approaching storm yet. I sunscreened up, and soon my swim buddy arrived and we went in for a loop of the 5k course.
The tide was really low—when we passed the jetties they loomed tall above us today. There were lots of little gelatinous things in the water, especially during the first half of our swim—they were small enough to get lodged between my fingers on my hand entry every now and then. There was more debris than usual in the water as well—twigs, potato chip bags, etc. I still need to learn that whatever object brushes against my face or shoulder, is likely to hit my legs or feet a stroke or two later—no need to startle twice!
Today was one of those days when the current seemed with us in both directions. The loop went fast. The last part, where the water gets shallower, was especially enjoyable. The sun shining down into the sea made everything look beautiful and green. The water is pretty warm right now—there was a colder layer about a foot below the surface that my hands went through, and I wished that all of me could be swimming in it. There were lots of folks in the water today—we had to dodge them in the last mile of the swim, but that was ok, it was nice to see others savoring the beautiful beach day too.
After our swim we practiced our new ocean synchro IM move. I would describe it here, but words don’t do it justice. I floated a little bit before heading in, just enjoying the feeling of the water buoying me up as I watched the sky.
On the beach we all discussed the weekend’s swim possibilities. I was hoping to find a little pre-hurricane wave action tomorrow, as were some of the other swimmers. Unfortunately, once I got home I found out the city is closing all the city beaches both Saturday and Sunday, as well as imposing a mandatory evacuation on Coney Island and the surrounding area.
The city has gone hurricane-mad. Things (pools, public transportation, stores, my Y) are closing down well in advance of the storm—in some cases more than 24 hours before it’s expected to hit. I’m not in any of the designated evacuation zones, but it looks like I’ll spend a good chunk of the weekend hunkered down in the apartment because there won’t be any place open to go, or any good way to get there. Mostly I hope all these precautions turn out to be unnecessary, and that if the storm does hit in the city that they are sufficient to keep people safe. I also hope my beach isn’t damaged in the storm, and that there are no power outages here!
Guess coach has decided we're all out of shape! These workouts lately are more like I remember from when I was a kid, this is good because I will get in shape for my river swim faster this way!!
800 back/free by 50's (got there late & missed 200)
6 x 200 pull on 2:45; odds speed play by 50, evens descend 1-3
12 x 50 kick on 1:00, new stroke every 4
4 x 4 cycle speed play
800; 200 free/200 breast, 50 drill, 50 swim
400 locomotive kick (w/zoomers)
12 x 50; 6 free, 6 fly on :50
4 x 4 cycle speed play
Total: 4600 SCY
You know those days when you feel like you are sliding on top of the water? And those other days when you are swimming through the water - or sludge? Today was a sludge day.
Updated August 31st, 2011 at 12:38 PM by Celestial
Had to swim inside today. Pool was way too warm!
Warm up (600)
- 300 swim, free & back
300 pull free
Back Drills (700)
2 x 50/10sr, 25 R – 25 L
2 x 100/1:50 swim ds
- 1:35, 1:30
2 x 50 Fists/5 – 10sr
1 x 100/1:45 swim build
2 x 50/10sr, 25 R – 25 L
1 x 100/1:50 swim strong
Recovery Distance Free (1400)
7 x 200/20sr – May use equipment
- 1st one was at ±3:00 so set interval at 3:20 for all even though the last ones were 5-10 sec faster
- swam 1-3, pulled 4-5 w/buoy only, pulled 6-7 w/ big paddles & buoy
4 x 25 dolphin/10sr
4 x 25 Breast/10 – 20sr
2 x 100 flutter on back/20sr
- did dolphin and breast kick with snorkel, no board
100 easy free
Total: 3200 yards
Fri Aug 26th 2011 scy
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UT, main pool scy
6:00 to 7:30 dove in 6:09ish
wore FS Pro Legs
swam in my own lane
Beside Ed, Liz, Todd, Tyler, Larry, Nate, Mike, Dakota & Chris
Board said swim till 6:30
did 50's on 40 & 100's on 1:20
stopped around 6:28
Main SET: scy
21 x 100 on 2:30 ALL OUT
shift a lane each time
2) no FR, did IM
3) kick, SDK & fly on side no board
FR went 57 on last one, most were 1:01's & 2's
IM's 64 - 7's
K most were 69's 70's & 71's
last one was 63 or 4
did them strong but not all out
might double today
I love my morning workouts. I'm glad they're back. We only get to use the high school pool in the mornings during the school year, and that time has returned. It's a plus for many reasons: cooler water, swimming before I'm tired from work, family time in the evenings, etc. Yippie!
Tomorrow in Coeur d'Alene, Idaho is the CAST Classic 5K OW swim for me! Wish me luck so I may reutrn to blog again!
Today was my "taper" practice before the event. As you can tell, I do better with more intensity rather than rest.
200 Free, 100 Kick, 300 Pull
200 IM Drill, 100 Kick, 300 Pull
1 x 100 Free @ 1:20
1 x 200 Free @ 2:40
1 x 300 Free @ 4:00
1 x 200 Free @ 2:40
1 x 100 Free @ 1:20
5 x 150 Free Pull @ 1:50 (held 1:44-45s)
5 times thru:
1 x 25 Fly @ :30 FAST
1 x 50 Free @ :50 EZ
50 EZ and out to work
3500 Yards in 60 minutes
I am enjoying actually swimming faster. Wish I didn't have to go thru the slow days.
5x200@4:00 Free got faster as I went 3:45, 3:40, 3:33, 3:29, 3:20
500 free w/fins evry 3rd 25 fast
10x100@1:45 Free w/paddles & bouy holding 1:35's
4x50@1:10 Free w/snorkle 15 meter kick then add arms
300 Free w/snorkle easy
total 3000 meters
So... after being wiped out this week, I elected to rest on the couch yesterday afternoon and get lost in a really good book and then use today as a recovery day instead of a sprint workout. Here's what we did:
- 1 x 50 Fist Drill on 1:00
- 1 x 50 Free on 1:00
- 1 x 50 Kick on 1:00
16 x 50 Free on :50 (held :42-:44s)
12 x 50 Free on :55 (held :42-:44s)
8 x 50 Free on 1:00 (held :40-:42s)
4 x 50 Free on 1:30 (:42, :40, :37, :35)
Total Yards - 3600
The original set was written as follows:
16 x 50s had every 4th an all out sprint
12 x 50s had every 3rd an all out sprint
8 x 50s had every other an all out sprint
4 x 50s had every one as an all out sprint
With the 2K race coming up this weekend, I figure that I need to be more steady than speedy. Therefore, I decided to go for consistency over pure speed. Actually, I was pretty pleased that I was holding :42-43 average (with a couple slips to :44). Here was my reasoning.... if I can hold :42s repeatedly (granted there was a few seconds of rest between 50s), then that makes my 100s pace a 1:24. So... if my goal is to finish the 2K in under 30 minutes (keeping an average under 1:30 per 100), then I might have enough of a differential to make up for my off-course wanderings and sighting slow-downs. That was my theory anyway. Tomorrow is a total rest day and then my first ever open water race is bright and early on Sunday morning.
Question - water temp is predicted to be roughly 82 degrees. Do I wear my Yingfa kneeskin or go with a tight practice suit? Let me know your thoughts and thanks for your input.
Enjoy your swims today!
One of the more entertaining and underreported swims from Nationals was Neil Wasserman's 1500... at least I think it was him. Neil grabbed everyone's attention when he led off the 1500 with a 200 IM. At 200m he started another 50 fly and the engineers and mathemeticains huddled together to figure out exactly what he was doing. The prevailing theory was 7 x 200m IM plus 100m of something... probably fly/back. That theory was shot down at 400m when he did an extra 50 Free. Then at 450m, he did another 50 fly and looked like he was back on another 200 IM. Except at 600m he did an extra 50 br followed by 100 fr. After thinking maybe there was no pattern, I threw out the prediction that he would do an extra 50 bk at 850m. When he did, all the engineers and mathemeticians bowed before me while the nearby cute girls sneered and whispered "nerd!" under their breath. Wherever you are Neil... you pioneer of bizarre swims... you guru of distance IM... this workout's for you!
7 Wasserman, Neil R 56 O*H* 22:15.00 22:30.60 4.00
31.45 1:20.50(49.05) 2:11.13(50.63) 2:52.57(41.44)
3:33.34(40.77) 4:21.41(48.07) 5:12.36(50.95) 5:53.76(41.40)
6:29.48(35.72) 7:15.94(46.46) 8:04.93(48.99) 8:56.03(51.10)
9:46.79(50.76) 10:29.30(42.51) 11:11.88(42.58) 11:51.16(39.28)
12:40.96(49.80) 13:28.12(47.16) 14:19.35(51.23) 15:10.40(51.05)
15:52.82(42.42) 16:35.21(42.39) 17:15.28(40.07) 17:57.76(42.48)
18:47.55(49.79) 19:33.79(46.24) 20:25.44(51.65) 21:15.81(50.37)
175 Free/25 Kick - 3:00
200 Free/50 Kick - 3:45
225 Free/75 Kick - 4:30
250 Free/100 Kick - 5:15
275 Free/125 Kick - 6:00
300 Free/200 Kick - 7:30
The Wasserman Plus (Convert 200 IM to 400 IM + 500 IM)
200 IM - 3:00
200 IM/50 fr - 3:45
50fl/50bk/100br/100fr - 4:30
50fl/100bk/100br/100fr - 5:15
400 IM - 6:00
500 IM - 7:30
200 Cool down
Note: we did ours short course in about the same time Neil did his long course. Roger did it the manly way and added his second 200 IM from the front (fly first). I made the 400 IM right at 6:00 and knew I was in a lot of trouble for the 500 IM. Ended up mixing 50 free into the 125 Fly and 50 fly into the 125 free on the 500 IM. I did make 7:30... but barely.
Warm up (600)
4 x 150 freestyle/10sr easy build each
- alt. free and back
Kick Set (300)
1 x 50 flutter/1:10 easy
1 x 100 flutter/2:30 strong
Repeat 2 times
- did 50's w/board, 100's on back
100 easy free to loosen arms up
Main Set (1200)
12 x 100
#1 on 1:50
#2 on 1:45
#3 on 1:40
- kept all between 1:31-1:33
Drill Set (300)
12 x 25/40 #1 – Free bow n arrow drill
#2 – freestyle swim focusing on technique from drill
#3 – Freestyle fist drill
#4 – freestyle swim focusing on technique from dril
Pull Set (600)
4 x 150/3:00
- w/buoy and catch paddles, 1:17-1:20
100 easy back
Total: 3200 meters
Today we celebrate Cathy's 50th birthday by doing 50 X 50 as the main set. Those of you who are not in Sarasota will have to choose your own way of doing the 50's as I have to keep it a secret.
4 X 100 1:45 1:30
1 X 200 3:30 3:00
3 X 100 kick 2:15 2:10
1 X 100 easy swim 2:00 -
50 X 50 BIRTHDAY SET
WARM DOWN: 4 X 50 easy 1:00
Another great day for the pile.
SCM, Baylor Fitness Center noon workout
Billy Glasstetter coached
supposed to be
200 swim/200 kick/200 pull
==> 400 warm up
3 times through:
4 x 50 drill/swim IM order
100 IM fast ==> 100 fly instead
(1:19, 1:17 and 1:15 fly)
6 x 50 kick
3 on :60
3 on :55
3 x 250 pull descend (no)
==> goofed around with my fins, 3 x 150
bonus for me:
2 x dives + breakouts
That was very solid. I did an easy vasa trainer day yesterday, just as planned, so I wasn't too worn out today. Tomorrow is a flex day, so I will see how I feel and either swim, lift, or do nothing!
Sent in my meet entry for the MAC East Valley Invite SCM meet 09/24-25/11.
Sat: 100 free/50 free/100 back
Sun: 200 free/100 fly/50 back/50 fly
Michelle's random tip on accumulating American Airlines miles:
I usually discard all sorts of junk mail from Citibank wanting me to open another account for some miles. So I was at first skeptical of the offer on my existing account that I could earn 3 miles per dollar spent through 11/30/11. They also gave me a $20.00 gift card for doin' nothing. (I spent it at Toys R Us). So of course I signed up for that!
Next I signed up for the AAdvantage Shopping. If you click through their website to a bunch of other websites and buy, you get whatever the miles multiplier is (usually 3 miles per dollar) plus if I do it during the time I get my 3 miles on my card, that's like, a good amount of miles. You multi-dip if you buy American Airlines gift certificates; the multiplier is 3x. I think i'm going to see if I can prepay a year of karate for my girls and a year of Kumon in the next couple of days. Maybe even go to annual billing at Baylor. Then buy up a bunch of AA gift cards, which I will use anyway. So let's just do the math on AA gift cards:
3 x $250 => annual pilgrimmage to PIT to see my parents;
1 x $250 =>at least one trip to AZ
1 x $250 xmas gift to my mother in law
So that's 5 x $250 = $1,250.00
(excludes service fee, round to $15.00)
1,250 x 3 mileage multipler (MM) = 3750 miles
1,250 x 3 citicard multiplier (CM) = 3750 miles
1,200 annual karate fee x CM = 3,600 miles
2,640 annual Kumon x CM = 7,920 miles
1,000 annual Baylor Fee x CM = 3,000 miles
Total miles 22,020 miles, which is almost a free ticket. Is my calculation off? That sounds like a pretty good deal.
But the main point is that since I fly American most of the time except to Denver, CO, then it makes sense to always buy the gift certs and get the 3x mileage multiplier and at least 4x (the 4th being when I use my citicard and just get the dollar for dollar miles). Oh yeah, and then you get the miles for the flight, right????
Thu Aug 25th 2011 scy
Thanks again to those who commented on
Sat Aug 20th, 2011 Postal 10k
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UT, main pool scy
6:30 to 8:00 dove in 6:40ish
wore blue camo jammer
swam with Korey
Beside 2 post grad UT women, Todd, tyler, Larry, Nate, Mark & Paul
did around 300
Main SET: scy
500 fr on 6:40 70% went 5:46
400 fr on 5:20 75%
300 fr on 4:00 80%
200 fr on 2:40 85% went 2:10
100 fr on 1:20 90% went 1:01
8 x 50 fast on 1:30 IM order
assigned: 100, 200, 300, 400, 500
did: the 100, skipped a 50 in the 200, & 2 50's in 300, 4 50's in 400 & skipped the 500
8x 50's on 1:30
odds 3 breaths
evens: fast, did them fly
My coach was late sending my workout so I got a main set from Tall Paul's thread. Was a sprinty kind of set.
Warmup, 15 minutes
4 x 200 s, k, p, s; free & back
8 x 50's @ 1:05 (stroke down build/easy free back)
- did fly and back for stroke
3 x 100 free, smooth @ 1:50
1 x 100 back, fast @ 2:30
1 x 200 easy kick/swim
- for 100's free averaged 1:35
- fast back was 1:34, 1:32
3 x 50 free @ :50
2 x 25 fast @1:00
- 50's were around 38-40
- 25's were fly, didn't get times
easy 100 free
Total: 2900 meters
Another workout I made all the splits on for the first time. I've been close to making the final 400 on 5:00 before with a drag suit but never quite made it. I made the 400 on 5:20 with 10 seconds rest so I knew I had a chance. The trick for me is making it to 300 yards. Somewhere around 200 to 250 yards, it starts hurting bad and I start doubting myself. Once I get to 300, I know I can gut out the remaining 100. Made it today despite the heat.
Dropped the drag suit for the 500 timed. Dave paced me out at a 2:20 for the first 200. He dropped back for the remaining 300 while I kept pushing as hard as I could. Started hurting around 350 yards. Held it together for a 6:02. My best from Feb is 5:54. Have a feeling that time is going down next year.
400 Warm up
400 Free - 6:00
5 times through
* 50 Fly - :45
* 50 Kick - 1:00
* 50 Back - :50
* 50 Kick - 1:00
* 50 Breast - :55
400 Free - 5:40
400 Free - 5:20
400 Free - 5:00
500 Free Timed (6:02)
Updated August 25th, 2011 at 12:47 PM by pmccoy