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  1. Learn to sprint day

    by , October 16th, 2010 at 03:56 PM (Mixing it up this year)
    I got a short workout in before the girls showed up and then we started learning to pick up the pace.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap fast
    2x [2x25@:30 Fly w/fins & paddles fast
    .....[50@1:00 Free easy

    the girls joined me here
    500 Free broken
    4x25 Free with head up and arms spinning
    4x25 Free kick w/fins sprint
    4x25 Free sprint

    Total 2800 yards
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  2. DOUBLE Fri Oct 15th, 2010

    by , October 16th, 2010 at 10:12 AM (Ande's Swimming Blog)
    DOUBLE Fri Oct 15th, 2010

    scy
    Tyler Coached
    noon to 1:15
    UT Swim Center main pool blocks
    dove in at noon
    swam with darby
    beside james fike jim and mark wood
    jammer

    WARM UP
    15 min choice
    did easy 50s on 45 & 50

    MAIN SET

    5 x 100 fr on 2:00 best ave
    held 1:02's & 3's

    3:00 extra rest

    500 fr fast
    went 5:11

    300 easy

    4 x 50 fr on 1:00 best ave
    held 30's & 1's

    1:00 extra rest

    200 fr fast
    went 1:56


    200 easy

    4 x 25 fr on 1:00 best ave
    held 14's

    3:00 extra rest

    100 fr fast
    went 52 low

    100 easy

    assigned 500 fr
    did skipped it

    Updated October 18th, 2010 at 10:03 AM by ande

    Categories
    Swim Workouts
  3. Friday's Magnificent Autumn Splendor!

    by , October 15th, 2010 at 11:16 PM (Swimming, Life, and Other Stuff!)
    I am finally back to swimming regularly! I had a tough sinus/throat infection which sidelined me 3.5 weeks. I felt dizzy and lost my voice totally every day at school for 3 weeks. In hindsight I think the fumes from the varnish on the new hardwood floor in my gymnasium made the whole situation worse. When I came to this realization I asked the custodians to prop the doors open all night every night to air the place out. Fresh air seemed to be a better cure than antibiotics for me!
    I am planning to swim the fall classic meet but due to lack of any type of conditioning I've decided to do all the 50's and 100's just for fun!
    I'm not a sprinter and never swim 50's. I think it will be fun to cruise the social aspect of the meet and swim short events with 0 expectations.

    Today was a crisp, breezy, vividly colorful perfectly fall day in central Indiana! This is the type of weather I thrive in; 67 degrees, no humidity, and bright sunny skies. I've been outdoors all week with my classes! On days like this it amazes me that I'm paid good money to do my job.

    I started a new skin care regime called Obagi Nu-Derm. (My treat to myself for my 55th bd) This system helps erase sun damage (spots) and is similar to having a laser resurfacing treatment. My face is currently beet red, flaky, and slightly swollen. I think my current skin will eventually flake away (along with the spots) and reveal a new and fresh skin The dermatologist said the red, flakey stage would last approximately 6-8 weeks.

    Todays workout was a solo around 5 p.m. at the Monon Center.

    *400 Freestyle Swim
    *400 Freestyle Pull with paddles
    *400 Kick (flutter prone, flutter supine, dolfin prone, 6 kick and roll drill) repeat.
    *400 swim (25 IMO+25 Free X 8)
    *6 X 50 Free on :55 (think underwaters on turns)
    *10 X 100 Freestyle on 1:45
    *6 X 50 Freestyle on :50
    *EZ 200 IM

    3,400 scy
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  4. Sarasota Y Sharks Masters 5:30 AM Workout -10/18/10

    by , October 15th, 2010 at 04:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    6 X 50 descend 1-3/4-6 :50

    1 X 200 3:30
    1 X 100 fast 1:45
    1 X 50 easy 2:00
    1 X 200 3:30
    1 X 50 fast 1:00
    1 X 50 easy 2:00
    Twice through. Easy 50's on 2:00 will allow adequate rest.

    1 X 200 kick 4:00
    6 X 50 kick 1:00

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke fast 1:30
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    4650Y
    Categories
    Swim Workouts
  5. 10/15/10

    by , October 15th, 2010 at 01:02 PM (The Labours of SwimStud)
    600 warm up
    8X100 descend 1-4 1:30
    8X75 25 scull /25 kick on back/25 stroke 1:45 2 of each stroke
    4X125 IMs 50 moves through in IM order 15 sec rest
    50 fly 25 of the rest
    25 fly 50 back 25 of the rest
    25 fly 25 back 50 breast 25 free
    25 fly 25 back 25 breast 50 free

    4X200 descend 3:10
    8X50 kick 1:00
    400 cool down
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  6. Friday, 10/15/10

    by , October 15th, 2010 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I had a brain fart last night and somehow ended up with Thursday's workout in my bag instead of today's. Didn't notice it until I got to the pool this morning. So I did it again with a few changes.

    Warm up (1000)
    400 Swim - 200 free/200 back
    300 drill - 150 free drill/150 back drill
    3 x 100/1:45 build (did back on these, went 1:27 - these were a lot faster than yesterday!)

    Main Set (1700)
    3 x 300 Kick/30sr
    1 & 2 No Fins, 3 with Fins
    (#1 with snorkel and board. time was 6:15.
    #2 on back - 5:50.
    #3 flutter on back - 4:30)

    4x
    (4 x 50/1:00) back
    did these with the tempo trainer
    set at .95-.90-.85-.80 for each group of 4.
    focus was on maintaining SC at the increasing tempo. times were around 40-42 on all)

    Cool down
    pull 300 free w/p&b

    Total: 3000 yards

    Updated October 16th, 2010 at 09:10 PM by poolraat

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  7. FAST Fri Oct 15th, 2010

    by , October 15th, 2010 at 10:55 AM (Ande's Swimming Blog)
    Fri Oct 15th, 2010

    scy
    Whitney Coached
    6:30 to 8:00
    UT Swim Center diving well
    dove in at 6:50
    swam with mike
    beside doug, nate, tyler & marcio
    jammer

    WARM UP
    15 min choice

    MAIN SET

    5 x 100 fr on 2:00 best ave
    held 1:02's & 3's

    1:00 extra rest

    assigned 500 fr fast
    add up 100 times then add 12 sec
    so I should have gone around 5:27ish
    did 450 fr
    skipped a 50 at the 150
    pool was warm and felt sort of light headed so I took a break

    300 easy

    4 x 50 fr on 1:00 best ave
    held 30's & 1's

    1:00 extra rest

    200 fr fast
    went 2:00
    breathed a big gulp of water after the 125 as I passed mike

    200 easy

    4 x 25 fr on 1:00 best ave
    held 14's

    1:00 extra rest

    100 fr fast
    went 54

    100 easy

    assigned 500 fr
    did skipped it and visited with Eddie Reese

    thinking about swimming at noon
    there's a meet at the swim center this weekend
    so the pool will be set up for double scy courses like it was for 2008 nats
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  8. Being flexible

    This morning I went up to Riverbank State Park’s pool for a solo workout. Since Riverbank’s morning hours are generally uncrowded, my primary goal was to get in some short speed work (LC 50s done as 25 sprint/25 easy), and my secondary goal was to work on my breaststroke technique. However, when I got there I found two of my favorite open-water swimmers doing a workout. They were in the middle of long set and asked me to join in, so since the opportunity presented itself I decided to change my goal for the day to getting in some good hard aerobic swimming. Here’s what I did:

    300 LC warmup

    2 x 300 FR

    4 x 200 FR

    5 x 100 @, odds IM, evens FR

    500 warmdown

    We did the FR swims on 1:30-base intervals, and I made most but not all of these, although I had to use paddles to do it. I think the IMs at the end might have been added in especially for me, because I’ve never seen these swimmers do IM before. We were initially going to do them on the 1:35, but that proved too fast. During the whole set, I felt a little like an 8U who was getting to swim with the big kids and struggling mightily to keep up. We had a lane to ourselves for the whole time, so that was really nice.

    So I’ll figure out another time to get in some sprinting and technique work. It felt worth changing my plans 180 degrees in order to swim with friends today.

    Tomorrow looks cool and very windy, so I’ll probably go to the AGUA LC workout rather than heading out to the beach. (It’s also the Ederle swim day, and a lot of the CIBBOWS gang will be swimming or crewing, so I’m not sure I would have anyone to swim with even if I went.) I’m definitely going to the beach on Sunday, and have already lined up a partner to swim the 5K loop with.

    Happy weekend everyone!
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  9. 10/15 Practice

    by , October 15th, 2010 at 09:37 AM (Random Nonsense)
    Felt very sloppy during practice, was very groggy when I woke up and thought my knees were going to buckle walking out to the kitchen. Slept really well, but spent a lot of time worrying about logistics problems (aka nothing serious) recently, so maybe that plus fall allergies and the recent illness might explain it? No idea, but health is very good.

    Warm up
    - 200 free
    - 100 kick
    - 200 back
    Main Set
    - 4x100 ez/fast on 1:20
    Race
    - 50 free wall clock 24.xx (4 people raced today)
    -- LW started up and watched our times.
    Main Set continued
    - 200 pull
    - 4x100 back/free on 1:30
    - 300 pull
    - 4x100 fast/ez on 1:20
    - 300 pull
    - 4x100 fast on 1:20* (1:08, 1:07, 1:05, 1:04)
    Cool Down
    - 200 back ez

    * Was supposed to be long rest, but since my stroke felt very disconnected all practice, I wanted to just try to hold it together and stay under 1:10. Things started to come together during this set.
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  10. Punishment for missing a day

    by , October 15th, 2010 at 08:53 AM (Mixing it up this year)
    Actually I enjoy doing the 500 Fly so it is not really punishment for me.

    50,100,150,200,200,150,100,50@:15 Free
    500 Free kick w/fins every 3rd 25 mod
    500 Fly w/fins in 8:27
    500 Free kick w/fins easy
    2x400@7:00 Free w/paddles & bouy in 6:21, 6:19
    200 Free Easy

    Total 3500 meters
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  11. Could not get up this morning

    by , October 14th, 2010 at 08:45 PM (Mixing it up this year)
    After a go-live gone bad last night I was working from 8p-midnight. I just needed sleep more. Then today didn't get any better at all. Someone turned the server on that was causing us issues last night so for an hour and 1/2 my boss and I tried to bring things back up as fast as it would go down.

    I'M TIRED!!!!!! I'll swim tomorrow and I may have to do a 500 FLY! I shall see how I feel in the morning.
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  12. Choices and goals

    I swam a lovely scy workout with Team New York Aquatics this morning. I hadn’t swum with this group in a while, not since early summer, I think. Although I had affiliated myself with another NYC team (Asphalt Green) last spring, I hadn’t really intended to switch teams, just add one. As it worked out, the pool where I mostly swim with Team New York had multiple problems and closings over the summer and early fall, plus I got enamored with swimming morning LC workouts at Asphalt Green over the summer, so I never made it back to TNYA practices until now. That was far too long a break from my old team, and I felt grateful and happy to be swimming with my old familiar lanemates again.

    Here’s what we did:

    700 warmup

    8 x 125 FR @ 2:05, last 25 of each swim with 1 breath [I did bilateral breathing instead on the 1st 4, and BK on the 2nd 4.]

    300 FR @ 4:20
    2 x 200 IM @ 3:20
    3 x 100 FR, desc., @ 1:30
    4 x 50 K @ :55
    :30 rest [We actually took nearer 2:00]
    2 x 200 IM @ 3:20
    3 x 100 FR, desc., @ 1:30
    4 x 50 K @ :60
    :30 rest [I think we took 1:30 this round]
    3 x 100 FR, desc. @ 1:30
    4 x 50 K @ :60
    [I warmed down some during this last round—I was pretty cooked.]

    50 FL with Hannah
    50 final warmdown

    I went out to breakfast at Whole Foods with the gang afterwards.

    One thing I was pondering this morning was the swimming choices I have, and what I should do with them. I’m really lucky to live in an area where there are multiple teams to swim with and pools to swim at. Each has its own positives and negatives, and sometimes I get frustrated that I can’t find everything I want—nice facilities, convenient location and practice times, uncrowded lanes, good coaching, cooperative lanemates, supportive teammates, and a critical mass of other meet swimmers—all in one place. I tend to be happier when I rotate among various pools and programs and focus on taking advantage of the positives of each.

    And that works better when I actually have goals for what I’m trying to get out of each practice, so that I can match up goals and venues that will work well together. I had a fantasy that I could back off on some of the daily focus and goal setting this fall, since I’m doing limited meet swimming. I planned to do enough pool workouts to stay in shape for my weekend open-water outings, and figured if that was my only goal, I could just show up at Asphalt Green practices and swim through them without giving it much thought. But that hasn’t worked out so well. That approach has left me feeling unmotivated about going to practices in the first place and about navigating lane issues once I’m there. So enough of the lazy mindless swimming, and more thinking about what I want to achieve from each workout!

    My other realization is that I probably need to include socializing and enjoying my swim buddies as part of my weekly goal planning. They are one of the reasons I value swimming, so I should make finding time for them a priority. The fact that I was feeling a need for a break from having workout goals this fall indicates that they had maybe gotten a bit antiseptic and overly focused. It’s ok to have a workout or two each week where one of the main objects is to enjoy being with others. Doing the TNYA workouts where there are group breakfasts afterwards or making swim dates with friends for open-water or pool workouts is something I should do more of, because they always make me feel so happy and excited about swimming afterwards.

    Addendum: I almost forgot--I debuted a new swim suit this week. Here it is:




    I'm very happy with this suit--it's very soft feeling and stretchy even though it's polyester, and it fits well. I like it so much that I've ordered another one in the Dolfin Urban Uglies line:



    Updated October 14th, 2010 at 07:45 PM by swimsuit addict (swimsuits added!)

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  13. Swim, Oct. 14

    by , October 14th, 2010 at 05:38 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    600 various

    Transition/Technique Work:

    12 x 25 free w/dorkel (no fins) emphasizing kick

    I foresee a long transition period if I ever want to use this device. I'm not adept with it at all, and it precipitated some coughing fits. Here are some tips on how to use the dorkel: http://www.goswim.tv/entries/5611/fi...s-snorkel.html. I think it would be quite helpful to me in freestyle. Breathing is really somewhat incidental for the 50 free. And I feel like it really does help you concentrate on form and kicking.

    8 x 50 @ 1:00
    odds = Estonian breast drill
    evens = breast pull w/buoy, done as 25 fast + 25 easy

    5 x (4 x 25 w/fins)
    25 twirling shooter + 25 twirling shooter + 25 EZ + 25 EZ speed fly

    (My fly didn't feel quite as foreign today)

    50 EZ

    RA CNS Stimulation Set (from Swimmer mag):

    3 x (5 x 50 (no fins) + 50 EZ)

    1st 5 = freestyle
    6-7-8-9-10 fast strokes and then cruise the rest

    2nd 5 = dolphin kick on belly
    8-9-10-11-12 fast kicks and then cruise the rest free

    3rd 5 = freestyle
    6-7-8-9-10 fast strokes and then cruise the rest

    150 EZ

    Total: 2750

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

    Commentary:

    I am beyond frustrated with the lingering effects of bronchitis. Cough is just not under control, and keeping me up at night. It really takes a long time for me to kick this stuff; it just LINGERS.

    I've decided that PRP to the foot is harder to recover from than PRP to the shoulder. I could always swim fairly well a couple days after, but my foot is still sore. Guess it's cuz I'm always walking with the darn thing ...

    I'm off to senior night for cross country. Kinda bummed my senior isn't racing tonight. But they aren't "racing" in this quad meet anyway -- just doing some pace work to get ready for a big invitational on Saturday. Edit: Chatted with the AD a bit after the race. He said, despite having to automatically impose a 2 race suspension, that FortSon was a "rock star," "stood up," acted "honorably" and that he would tell him "well done" at graduation.

    My vids from the 50 back/50 fly combo at the Sprint Classic last year are here: http://forums.usms.org/blog.php?b=6079. I entered slower times this year in view of the bronchitis, lack of speed suit and being generally less ready. I had these same factors at play at the Albatross meet and I was about 1.5 seconds off my PRs in the two 50s there. Haven't seen a psych sheet yet. I'm curious about attendance.

    I'm still going to try to train hard and well the next couple months even though I'm feeling less motivated. I want to be ready to go when I AARP up.

    Updated October 14th, 2010 at 10:26 PM by The Fortress

    Categories
    Swim Workouts
  14. A QUICK 4300

    WE HAD DONE ABOUT 15 MIN. OF TURN WORK BEFORE WE STARTED THE MAIN WORKOUT.

    THE MAIN SET WAS CONTINUOUS SET AND WENT BY QUICKLY. I WENT BACKSTROKE FOR ALL OF THE STROKE OPTIONS.
    COACH LET US USE FINS ON THE KICKING AS LONG AS WE CONCENTRATED ON GETTING EQUAL UP AND DOWN POWER WITH OUR LEGS.

    FELT GREAT TODAY!

    300 CHOICE

    2 X 25 KICK @30
    3 X 50 @ 45 FREE
    50 KICK @ 60
    3 X 100 @1:30 25BACK/50FR/25BACK
    100 KICK @ 2:00
    3 X 150 @ 2:05 FREE
    150 KICK @2:45
    3 X 200 @ 3:00 100FR/100BACK
    150 KICK @2:45
    3 X 250 @ 3:15 FREE
    150 KICK @2:45
    3 X 300 @ 4:30 100IM/100BACK/100FR

    200 W/D

    4300

    USED A BOUY DURING THE 250'S AND FELT GREAT. THE ENTIRE WORKOUT SEEMED TO FLY BY.
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  15. Sarasota Y Sharks Masters 5:30 AM Workout -10/15/10

    by , October 14th, 2010 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 descend 1-4 1:00 :50
    Twice through. Round 1 intervals left, 2 right.

    2 X 200 kick 4:00
    2 X 100 kick 2;10
    4 X 75 kick 1:40

    1 X 200 free 3:00
    3 X 100 stroke 2:00
    1 X 200 free 3:00
    4 X 75 stroke 1:30
    1 X 200 free 3:00
    6 X 50 stroke 1:00

    4 X 25 fast :30
    1 X 50 fast 1:00
    1 X 50 easy 2:00
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  16. Thursday, 10/14/10

    by , October 14th, 2010 at 11:38 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    400 Swim - 200 free/200 back
    300 drill (did 150 free drills/150 back drills)
    3 x 100/1:45 build (did back on these, went 1:32±)

    Main Set (2200)
    4 x 300 Kick/30sr - 1 & 2 No Fins, 3 & 4 with Fins
    (#1 with on sides with snorkel, #2 on back - 5:50, #3 flutter w/board - 4:30, #4 on back - 4:30)

    20 x 50/10 - 15sr
    Every 4th Fast
    1 - 10 No Fins
    11 - 20 With Fins
    (did these in groups of 4, as 4 free-4 back-...
    (fast free was 31-33 other free around 37-40; fast back was 35-37, other around 42-45)

    Warm down
    100 easy

    Total: 3300 yards
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  17. Cold water

    by , October 14th, 2010 at 11:01 AM (My non-workout blog and random thoughts)
    I haven't posted in several months but it's not because I've stopped swimming. It's been on the back of my mind but pretty low priority.

    I went to 2010 LCM Nats in Puerto Rico and had a great time. The pool was fast, deep and beautiful. If you didn't get to go, well, hopefully they will have another meet. It was worth the dime! Also went to a bioluminescent bay in Vieques that was beyond words. Check out the photos (www.biobay.com). I thought they were fake but - well, you have to experience it yourself. It was so, so, so, very cool.

    Cold water: so NMSU converted back to short course yards about a month ago. I'm an early bird (fewer people, clean locker room, showers, etc) but it is cold and dark. This morning, one of the lifeguards told me that the temperature of the water had dropped to 79f. Now normally, I'm pretty hardy about cold air, cold water and cold shoulders but this morning, I couldn't bring myself to jump in. I stood on the deck for minutes thinking that I could just go take a warm shower and go to work.

    I finally screwed up my resolve, tied my suit and jumped in. And it was not that cold!!!

    My workout main set was 4 x 400 (IM, backstroke) with an emphasis on feeling the water and keeping my core straight.

    See you in the water! (Cold or not).
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  18. Th Oct 14, 2010

    by , October 14th, 2010 at 10:48 AM (Ande's Swimming Blog)
    Th Oct 14, 2010

    scy
    Whitney Coached
    6:30 to 8:00
    UT Swim Center main pool
    dove in at 6:50
    swam with james doug and amy
    beside mike, tyler chris & kevin
    brief

    WARM UP
    missed warm up

    MAIN SET

    4 x 100 fr on 1:25
    3 x 100 fr on 1:20
    2 x 100 fr on 1:15
    1 x 100 fr on 1:10

    1 x 100 fr on 1:20
    2 x 100 fr on 1:15
    3 x 100 fr on 1:10
    4 x 100 fr on 1:05

    assigned 1000 fr
    did 10 x 50 fr 5 SDKs off each wall

    assigned 8 x 125 with fins
    did 8 x 100 k on 1:40ish
    Categories
    Swim Workouts
  19. Back to Coaching

    by , October 13th, 2010 at 08:37 PM (Adventures in Swimming)
    I'll be coaching 3 days a week now.
    We found a coach for our Saturday workouts.
    So I get to swim one day with the team.

    Coached the Sharks
    I swam this after work.

    Warm Up
    300 Swim
    200 Kick
    200 Pull

    Set 1
    25 Kick :05r
    25 Drill :05r
    25 Build :05r
    Repeat 4 times

    Set 2
    All Swim
    1 x 400
    2 x 200
    4 x 100
    8 x 50

    All of these swims are to be set on a base
    of about 5-7 secs rest for a 50 so.... if you can
    swim a 50 on about :35 use :40 (I used :45)

    400 on 5:20
    200's on 2:40
    100's on 1:20
    50's on :40

    16 x 25 on a ez interval..
    odd ez, even build to sprint

    200 Warm down

    One lane even did the 25's on :20
    I love it when they make it harder than
    what I give them.

    I swam at the Y after work.
    I had the pool to myself for about 40 min. then the
    y's swim team had practice.
    I think they had at least 6 swimmers in a lane.
    It was like open water swimming :-)
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  20. Wednesday, 10/13/10

    by , October 13th, 2010 at 06:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    200 swim free & back
    50 drill – 50 scull – 50 pull – 50 kick
    3 x 100/1:30 free (1:20±)
    8 x 25/30 1 – sprint, 2 – 6 fast kicks on break out, 3 – fast kicks into wall, 4 – sprint
    (1-4 back, 5-8 free)

    Kick:
    Dolphin: 20 x 25/40 strong effort – may use fins
    (I used my monofin and snorkel on #1-12, times were ±17, did 13-20 on back with monofin with at least half of each 25 underwater. times were the same as above)

    Sprint
    8 x 25/45: 25 fast from dive - 25 easy
    (IM order on sprints, fly <15, back <18, breast <20, free <15)

    Breast
    2 x 50 front scull/10sr w/2 underwater pullouts off walls
    2 x 50 breast pull w/bouy, paddle/10 sr
    2 x 50 with fins – 1 brst pull flutter – 1 brst pull dolphin/10 sr
    2 x 50 breast @1:15, times were 50 & 48

    Pull
    800 continuous
    (did 400 free with paddles and buoy, 400 back with buoy only)

    Total: 2800 yards
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