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  1. 500 Saturday

    by , July 31st, 2010 at 06:43 PM (Adventures in Swimming)
    Coached the Sharks SCY

    But we only had 10 swimmers show up and since we had a guard,
    everyone insisted I swim. Who am I to argue?

    Warm Up: 500 DAY / TAKE YOUR PICK OF SETS AFTER # 2
    500 AS
    200 SWIM
    100 KICK
    200 SWIM

    SET 1
    20 X 25 5X K/DR/DR/SWIM
    IM ORDER, CHOICE ON ROUND 5 :05 R

    SET 2
    10 X 50 ODDS GLIDE/EVEN DESC :10 R

    SET 3
    5 X 100 EVEN PACE :15 R

    SET 4
    4 X 125 ODD STROKE/EVEN FREE 20: R

    SET 5
    2 X 250 BUILD BY 50 # 2 DROP 5 SEC :25 R

    SET 6
    1 X 500 PULL DPS

    SET 7
    2 X 250 BC 3/5 BY 50 :25 R

    SET 8
    5 X 100 1-3 EVEN PACE 4-5 DESC :20 R

    SET 9
    10 X 50 1-3 :45 / 4-6 :50 / 8-9 :55 / 10 ??

    5000 IF YOU DO THEM ALL

    Had one swimmer do 12 set's (OUCH!!)
    I made 4000 after getting everyone else started.
    Felt good today. I'm glad I got to swim.
    Categories
    Uncategorized
  2. Sat Jul 31st, 2010

    by , July 31st, 2010 at 06:15 PM (Ande's Swimming Blog)
    Sat Jul 31st, 2010

    I wasn't happy with my 100 fly at zones, I choked right off the turn so I've decided to deck enter the

    2010 LONG COURSE SECTIONAL CHAMPIONSHIP
    A LONG COURSE METER PRELIM FINALS MEET

    Open to USAS registered clubs and swimmers in Texas and Louisiana
    THE WOODLANDS SWIM TEAM
    July 28 - July 31, 2010

    RESULTS

    did Thu work out

    arrived on Thu
    I was hoping to enter the 400 IM time trial and see if could could improve my 400 but it didn't work out

    FRI

    100 bk 1:04.54
    78th place
    30.76 33.78

    100 fl 1:01.81
    89th place
    28.95 32.86

    Sat

    200 im
    74th place
    2:19.78
    29.95
    1:07.35 (37.40)
    1:48.00 (40.65)
    2:19.78 (31.78)

    50 fr
    25.67

    tied for 54th which was my best placing


    Subscribe to Ande's Swimming Blog

    Updated August 2nd, 2010 at 02:27 PM by ande

    Categories
    USA-S Swim Meets / Events
  3. Doogie Howser in our midst

    Genius:

    If everyone wasn't already in awe, you should be now. We have a regular, recently an extremely frequent, poster who became an engineer at the age of 15. For reference, Doogie wasn't a doctor until 16.

    While I have been known to argue with MDs and PhDs and even DVMs, I cannot compete with such brilliance. Child prodigies are just too much for me and that really leaves me with nothing to contribute to the forums. I am a relatively inexperienced swimmer, so giving swim advice is out for all but the most rank beginner. Dry lands has be proven to be hazardous to your health, so any advice I could offer there would be best kept to myself and the final area that I might be able to add to the conversation, the science behind training, can now be answered by our middle aged child prodigy, Ms DYKWIA*.

    Forums:

    I stopped reading the forums and the blogs for several weeks, one or two of you might have noticed. I had grown frustrated with the forums since any comment I made seemed to have to be followed up with 5 references to peer reviewed articles and a detailed explanation of the math behind my comment. Some of this is my fault for not participating in the threads where we just call each other names for our suit preferences or that thread that Jim started for us to call each other names for our dry land preferences.

    It upsets me to see the blind leading the blind, but it will be best for me if I stop reading the forums.

    Sadly, I will never get any of the new inside jokes

    Fall Training:

    There is a meet at a pool I am fairly familiar with at the end of October and another meet at the beginning of October that I am less familiar with (both USAS). That is about 12 weeks from now. My plan is to focus on that meet with goals of breaking 23, 50 and 1:55 with the main focus being the 100 free. If breaking 50 is doable, the other two will fall in place.

    There isn't a plan yet, but 12 weeks is a good amount of time since I have not been out of the water. Over the summer, all my sets have had long rest of 15-40 seconds per 100, so first thing to take care of is to become comfortable with short rest sets again. I would like to lower my base interval from 1:20 to 1:15 and that will be my focus for August. This I can do at Lifetime and the main sets will be the oh so boring Xx100s on 1:20, where X probably is until failure initial working up to 3 or 4.

    Once the team workouts transition back to short course, I need to get a time off the blocks in practice and then work to lower that time 3 seconds by October. Doing a 100 for time once or twice a month would be wise. Something similar might have been posted about the 200 last year

    Compared to last year, right now my conditioning is crap, but my stroke is better and my turn over is faster. I have not trained hard consistently since last year because of 1) rib injury, 2) Asia and 3) summer practices being high rest consistently. At Zones it was apparent there was not enough endurance for anything over a 100 and certainly not enough endurance for the number of races swam.

    The philosophy that things measured are things improved will have me paying a lot more attention to my practice times compared to previously. Don't expect boring workout posts with little comments like (1:11, 1:12, 1:12, 1:13, 1:11). The normal infrequent boring posts will continue.

    Tracking power points/q points/energy points/whatever could be interesting information over time, but right now it isn't easy enough to calculate and track, so I might put something together to make it easier.

    * Do You Know Who I Am
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  4. Saturday, 7/31/10

    by , July 31st, 2010 at 03:01 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Warm up (1000)
    200 swim - 100 drill - 100 kick (all free on this)
    100 swim - 50 drill - 50 kick (all back on this)
    4 x 100/1:50 build (free went 1:28-1:30)

    Main set
    4 x
    {50 ez - 50 strong - 100 ez - 50 strong - 150 ez - 50 strong -100 ez - 50 strong - 50 ez - 50 strong, continuous/30sr}
    (didn't get times on the 50's but total time for each round was around 12 minutes.
    Round 1 - all free, round 2 - back on strong, round 3 - IM order on strong, round 4 - back on strong)

    Scull/Pull with fins and bouy
    5 x 100 (50 scull - 50 pull)


    Warm down
    100 easy

    Total: 4400 meters
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    Uncategorized
  5. AQUAMAN Swim Series in Colorado

    I'm very glad, I decided to join the Aquaman Swim race for 6 weeks from June 29th to August 3rd. For now, I'm in 1st place of all woman swimmers in 2-Mile Event with the highest points, but it's not over yet. There is one more race left on Tuesday night August 3rd. I'm nervous and thinking positive.

    I LOVE good challenge with good swimmers for FUN!
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    Uncategorized
  6. Returning to normalcy (almost)

    by , July 31st, 2010 at 12:54 PM (Life in the (not so) fast lane)
    The last two weeks or so I have been terribly beat up (back, neck, shoulder, even legs and feet are hurt in some way), but not all of it has been swimming-related injuries. Sadly, I had to skip team practice all last week and still can't even attempt fly or back right now, but fortunately I've been able to do at least something in the pool every day.

    I'm going to a chiropractor on Monday, which should go a long way to getting back to normal. Today I felt okay enough to do more than some easy drills, although I'm still limited and just do what I can.

    Today I did:

    6x100 swim/pull/drill

    400/300/200/100 free, with :30 rest between each. On the 100 I touched in 1:11, which I was happy about, all things considered. I felt good here.

    8x50 double-kick breaststroke (was trying to go a little easier on my back)

    Dolphin kick on back w/fins (I had to be very gentle on the turns)
    200/100/50/25/25 first 2 fairly easy, last 3 sprint kick

    100 warmdown

    2500 total

    As far as workouts go, this one sucks, but it's definitely progress. Tomorrow's an off day. I'll see how it goes on Monday.
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  7. Lets hit Bo While he Swim's Friday

    by , July 30th, 2010 at 09:28 PM (Adventures in Swimming)
    OUCH!!!
    I got hit at least 4 times today. 2 of them I know were not my fault.
    I got hit by a backstroker underwater in the fast lane twice. The second
    time he actually pulled my suit down a couple of inches. Good thing I had it tied good.

    Swam with the Sharks SCY
    Coach Alex

    4 x 200 S/K/P/S

    8 x 75 Rotating IM :10r

    2 x 200 :20r
    2 x 50 ez
    3 x 150 :20r
    2 x 50 ez
    4 x 100 :15r
    2 x 50 ez
    I warmed down here

    The fast lane did
    5 x 50 :10r
    2 x 50 ez
    The also did the 100's on 1:10 (OUCH!!)
    I made the last of our 4 on 1:09

    Then when I got home I hurt my knee getting out of the truck.
    I guess I'll be wearing a brace for a week or 2.
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    Uncategorized
  8. Cursed, Friday, July 30

    by , July 30th, 2010 at 08:39 PM (The FAF AFAP Digest)
    Bike, 30 minutes

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

    Commentary:

    That was all I could squeeze in, despite my grandiose plans for today. I would exercise tonight, but I've found the last two night practices I've been up to 1:00 am or later. Exercise does not make me sleep!

    And I've decided I'm cursed or jinxed since getting off the ship ... I've had an enormous amount of dumb bad luck: Mr. Fort's bike accident, my car was hit and run (why do people do this?!), my car broke down tonight on the eve of vacation and I had to hoof it home, Garmin lost, door broken, freezer broken, teenagers gone bonkers as teenagers do, daughter to doc with eye problems similar to mine, SL politics, etc. etc. When I get to the beach, I am going to nothing except make sure my little one doesn't drown, read my books (have a pile of 10 now) and exercise. I packed my wetsuit just in case the water is not too hot and the jellyfish are out.

    One bright note is that I did book a vacation for next summer. This will interfere somewhat with my training plans for Auburn LCM Nationals in 2011, but I should have a good month to re-train and re-boot. My focus meet for 2010 will be a SCM meet in December, either CZ or NE Champs.

    I'm sure most of you have read the USMS Swimmer magazine. I tried and reported on 3 of the new tech suit substitutes. To my chagrin, I liked the Speedo LZR Elite best. (This will make JimRude slightly nauseous, I know.) So that is the suit I plan to wear at LCM Zones on Aug. 21-22 with 2 back ups.

    And, its official, my GMUP team has been restored and it's in writing. The new deal is better in some respects and worse in others. The people like Speedo who used the 4:45 am spot will have to find other options, and I feel badly for them. But the Sprint Classic and Zones are on! I'm happy to train (albeit periodically and sporadically) in a great facility with a great coach. I love the new Friday open swim option. Training on your own at GMU is typically vastly easier than one of the local rec centers.

    Article on Katie Hoff:

    http://www.ocregister.com/articles/h...medium=twitter

    And this sucks on the GF front:

    http://www.glutenfreesociety.org/glu...en-free-bread/.

    I have not been doing well staying GF lately.

    Updated July 31st, 2010 at 01:20 PM by The Fortress

    Categories
    Spinning
  9. Too cold to swim outdoors?!?

    Today I swam up at the Riverbank State Park pools. I started out in the indoor pool and did

    1000 lcm warmup

    6 x 100 FR/BK @ 2:00

    100 kick w/ fins
    4 x 50 (25 fast / 25 easy) w/ fins @ WWSMM
    100 dolphin dives w/ fins

    Then I went outside to the scy pool—it hadn’t been open when I first arrived, and when I had asked about it the lifeguard looked at me like I was crazy and told me it was COLD out there! For the record, it was in around 70 and a little breezy this morning! The pool water was probably about 82, so it was pretty perfect, especially once the sun cleared the indoor pool building's roof and shone on the pool. The only place that might have been anything like cold was the lifeguard chair, which is always shaded in the morning. I was glad when they opened it up, since warming down in the sunshine with views of the Hudson is one of the chief delights of swimming at Riverbank during the summer.

    Once outdoors, I just did some slow warmdown swimming and some sculling and balance drills. I got to share a lane with my swim buddy Kathleen, who is on an ow swimming tear this summer. I also got to see a few swim friends in the indoor pool that I hadn’t seen for a while, and wish one of my teammates good luck before he heads off to Germany to compete today. It was a very friendly and calm lap swim session. My legs were feeling a little sore and tight from the plyo yesterday, so the kicking felt especially good.
  10. Friday, 7/30/10

    by , July 30th, 2010 at 01:27 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm up
    1 x 600: swim as 100 swim - 50 kick - 50 drill
    4 x 100/1:45, Build

    Swim
    1 x 800/20sr, strong build
    2 x 400/25sr, 1 build, 1 very strong
    4 x 200/30sr, 3 build, 1 fast

    Deep End Vertical Kick
    40 sec - moderate
    30 sec - strong
    20 sec - very strong
    10 sec - AFAP

    Warm down
    100

    Total: 3500 meters

    Updated July 30th, 2010 at 05:14 PM by poolraat

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    Uncategorized
  11. Friday Follies

    by , July 30th, 2010 at 08:55 AM (Mixing it up this year)
    Only 9 more days till Puerto Rico!!!!!!
    I am excited. My swimming stinks right now but that is expected.

    50,100,150,200@:10R Free
    500 Free every 3rd 25 alt rt arm/lt arm
    4x100@1:45 Free kick w/fins
    10x30 from dive alt fly/free fly felt good free stunk
    300 Free kick w/fins
    5x100@1:45 Free w/bouy held 1:36
    500 Free EASY

    Total 3000 meters
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  12. Late Thursdays July 29, 2010

    by , July 29th, 2010 at 11:54 PM (Swim like an Orca, but faster !)
    Aquasol 6:30pm - 7:20pm

    Guess being late on Thursdays is the norm. I work 8-5 on Tuesdays and Thursdays and Thursdays seem to have twice the traffic.

    Warm
    2x100
    5x50FR 25y One Arm drill; Lt then Rt, 25 Swim on 1:00 (avg :40)
    5x200 P on 3:30 (des from 2:40 to 2:28)
    4x50 BR Pull / Kick
    3x100 BR with double pull downs off each wall

    200 cool

    Ive been experimenting with workout "pre-loading" Today was oatmeal 3 hours prior to workout with a protein shake 1 hour prior. I know there is a right combo of food and liquid, but nobody's is telling! I always seem to read just generic item's :be sure to snack on fruits, veggies and carbs before your workout"
    Yesterday was a bottle of G2 Lime flavored (No HFCS!) and a small protein bar, it was great.
    So tomorrow Im going to stick with G2 powder as it seems to work better than Cytomax for keeping me fueled and preventing cramp's in my legs. Pure Sport really sucked...So as a middle of the road swimmer who needs every advantage I can get, Pure Sport was a huge let down.
    I'm also adding 1/2 cup of oatmeal at break time to my diet. Then I consume a scoop G2 into 12 ounces of water 1 hour before w/o.
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  13. Thursday

    by , July 29th, 2010 at 11:33 PM (Swimming, Life, and Other Stuff!)
    Another hot pool workout at Forest Park. I think I'm starting to get used to the heat. Lots of people tonight, around 8 in each lane. I kept getting smacked in the wrists; I felt like a punching bag. Finally I just put my big white star paddles on and amazingly all the loose fists stayed in their own designated space.
    Here's the workout:
    **600 mixed warm-up (I missed it)
    **6 X 50 Kick on 1:00 Fins
    **6 X 50 Pull (Paddles/buoy)1:00
    **6 X 50 IM Roll 1:10
    **6 X 50 freestyle on 1:00
    **Super 2200 (50-100-50-150-50-200-50-250-50-300-50-250-50-200-50-150-50-100-50)

    3,400 lcm

    Marty forced me to go to a new mexican joint in Fisher's after swimming. (Maya Riviera) I had a jumbo quessadilla (sp?) and a huge tartly delicious margarita! I think I need school to start soon. I'm turning in to a lazy, facebooking, alcohol guzzling, mindless lump of worthlessness! I need to find another hobby for my free time. Any ideas?
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  14. Thursday, July 29

    by , July 29th, 2010 at 11:09 PM (The FAF AFAP Digest)
    Drylands:

    Zippo! I was foiled in my plan for afternoon drylands by the bizarre rantings of ConnieKat. (The most hilarious were her haughty aspersions on my join date. lol) Probably for the best anyway, as my legs and hammies are still sore.


    Swim/Team/LCM:

    I made it out to Mason for my last LCM workout before turning into a lazy beach turd. One of our teammates was beginning his 10 day taper for PR, so we had a taperish/sprint workout in his honor. I loved it, though this "200 pace" thingie is all highly theoretical in my case.

    Warm up:

    2 x (300 swim + 100 kick)

    2 x (100 pull w/buoy + 50 scull)

    I missed about 200 of this, as usual.

    Transition Sets:

    4 x 50 free @ 1:15, done as 25 closed fists + 25 regular free

    4 x 100 kick @ 2:15, done as 50 choice and 50 fast

    I did backstroke kick. I didn't have a fast gear, though, so I went at a fast mod clip.

    Main Set:

    100 drill in stroke you are doing on following set

    8 x 50 @ 1:05 @ 200 pace +2 seconds

    200 EZ

    6 x 50 @ 1:05 @ 200 pace +1

    200 EZ

    4 x 50 @ 1:05 @ 200 pace

    200 EZ

    2 x 50 @ 1:05 @ 200 pace -1

    Theoretically, these were supposed to be all the same stroke. I swam with fins. I did the first set back and went 34, 35, 35, 35, 35, 35, 35, 34. I guesstimate that is likely somewhat faster than my 200 pace. I swam the 6 50s breaststroke. (Yes, this may be the first time in my masters career that I've swum fast LCM breast in practice!) I went 35, 36, 37, 37, 37, 37. On the 4 50s, I went back to backstroke and tried for 100 pace. Went 32, 33, 33, 33. On the 2 50s, I swam evil again @ 100 pace and went 34, 35. The set was intended to prep everyone for their LCM 200 races. I just swam hard and liked the set. I'm super tired after that effort again.

    200 EZ

    Total: 3400

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

    Commentary:

    No comment today. I am all commented out on the forum.

    Updated July 30th, 2010 at 11:22 AM by The Fortress

    Categories
    Swim Workouts
  15. 7/29/2010 kick workout

    First of all, my wife and I celebrated our 20th wedding anniversary today. I spent it at the pool while she was at the football field with our son. Will be taking her out over weekend to celebrate. I did P90X from 530-630pm which today was triceps, chest, shoulders. Then today was also a ab ripper day for p90x so another 15. My upper body was fried by the end. I got to pool at 715, stretched for a bit then got in at 730. During warmup I realized I could barley move my arms and wasnt going to push anything so decided to do a kicking workout.

    Warmup:
    500 whatever
    10x50's@ 50 drill/swim

    main set:
    30x25's kick fins @ 30 broken down like this..
    10 times thru
    #1 underwater fly kick hands at side
    #2 fly kick on back
    #3 kick free on back rotating shoulders

    300 pull just cruised

    15x50's kick no fins broken down like this...
    5 times thru
    #1 @ 55 fly kick with superman arms
    #2 @ 50 fly kick on back
    #3 @ 45 streamline kick fly fast

    300 pull just cruise

    5x100's @ 1:45 kick with board, 50 board in tombstone position, 50 regular kick with board

    300 warmdown
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  16. What gets me to the pool

    I just did a little swimming at my Y today— just my regular 1000 warmup—before going upstairs to stretch a bit. Sometimes I get in too much of a perfectionist mode, and get discouraged if I’m not able to go over to the fancy pool to do a team workout or if I don’t have time to get in long swim session, and I end up choosing not to swim at all. I try to remind myself that even getting in the water for a little bit is worthwhile—I always feel happy when I finish a swim in my Y’s ancient, narrow-laned pool, even if it’s just for 15 or 20 minutes, and even if the lane situation isn’t ideal for doing a real workout.

    I was thinking today that one thing I really appreciate about blogging and reading others’ blogs is that it helps me feel like part of a community of folks who swim even when things (health, pools, teams, weather, hours in a day) aren’t ideal, simply because swimming is part of who we are and what we do. So thanks to everyone out there who writes about how they persevere—I’m glad to have your examples to follow on those days when it seems hard to drag myself to the pool!

    Another motivation trick I’ve come up with lately is this: I took my nice shampoo and shower stuff over to my Y locker, and replaced it more ordinary products at home. So now if I want to use the fancy stuff, I have to go shower at the Y, and as long as I’m there I might as well get in a swim and/or a workout. So far this has been working pretty well!

    After a longish workday, at sunset I went down to the little Riverside Park track and plyoed. Here’s what I did:

    2 x 220-yard laps warmup—mix of jogging, skips, and striding out
    3 x 40-yard sprints—1 @ 80%, 1 @ 90%, 1 @ 100%
    1 x 40 skipping (warmup)
    2 x 40 skipping for height (1 right leg, 1 left leg)
    2 x 40 skipping for distance (1 right leg, 1 left leg)
    1 x 40 skipping for speed
    1 x 40 warmdown

    After each of my 40s I walk slowly around the rest of the track, so I have plenty of rest between efforts. It was a beautiful night, and I was really enjoying watching the sun set over the river while I was doing all this. On my 3rd sprint I got to outrun some bikes on the river path next to the track—it reminded me of those yahoos at the TdF who run along the road by the cyclists. I plan to stick to the sprinting and skipping variations for a few more weeks, then gradually add some jumping into mix.
  17. Sarasota Y Sharks Masters: 5:30 AM Workout

    by , July 29th, 2010 at 05:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout for Summer Nationals

    LCM
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45

    1 X 150 swim 2:45
    1 X 100 kick 2:30
    Four times through WITH fins

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: blocks, sprint 20
    even: build to race finish

    1 X 100 easy swim

    RACE PACE SWIM:
    1 X 100
    Blocks

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  18. That's not a pool. THIS is a pool!

    by , July 29th, 2010 at 04:11 PM (Chicken's Nuggets)
    I'm back!! Escaped from the Penal Colonies where I had the joy of swimming in The Entrance Ocean Baths. Like swimming in the ocean only with the sharks strained out )

    [nomedia="http://www.youtube.com/watch?v=buP7DVz4zlg"]YouTube- VID00165.avi[/nomedia]
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  19. Ratfink! Wed., July 28

    by , July 29th, 2010 at 11:36 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition Set:

    4 x through:

    100 free w/paddles @ 1:45
    50 russian breast drill @ 1:00
    50 double shooter @ 1:00
    25 scull + 25 underwater recovery free @ 1:15

    Sprint Set:

    8 x (25 AFAP + 50 EZ)

    I did 4 free and 4 breast. Worked on eliminating undulation on the pull down. The only way to completely eliminate this is to not pull down very hard, which rots.

    100 EZ

    Total: 2400

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


    Commentary:

    I was, as predicted, rather sore after Tuesday's yoga + LCM double, especially the hammies. So I stuck with my plan to get in a quickie sprint workout.

    I then went home and made a dazzlingly healthy dinner, cracked open some Mulderbosch, and played 3 vicious games of scrabble with my BFF. After one round of regular scrabble, we played a round of "terms of abuse" scrabble and a round of "terms of disgruntlement or bliss." I was extremely proud to play "Ratfink." Since there is slightly more latitude given in themed scrabble, I insisted that this be accepted as a one word bingo. It is surprisingly harder to think of terms of bliss than abuse ... Given the ratfink precedent, I was forced to permit the playing of "givers," which made me slightly nauseous. Which perhaps was the point.

    Some drylands today and my last team LCM practice before I leave for the beach.
    Categories
    Swim Workouts
  20. Thursday, 7/29/10

    by , July 29th, 2010 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    (150 free/150 back)
    300 - Alternate 50 kick - 50 drill
    (did 100 each of free-back-fly)
    3 x 100/1:45 build
    (#1-2 free at ±1:30, #3 back at 1:37)

    Swim
    6 x 50/1:10 FAST choice
    (1-3 free at 37-38, 4-6 back at 42-43)
    3 x 75/1:30 Build
    (Free around 1:05-1:07)
    4 x 25/3:00 Sprint from blocks
    (IM order with easy 75 swim between each
    fly-:17, back-:18, breast-:22, free-:16)
    200 smooth

    Swim with Fins
    4 x 200/4:00 Broken - strong descending efforts
    #1 - 200 (2:43),
    #2 - 100 (1:18) - 10sr - 100 (1:20)
    #3 - 100 (1:18) - 10sr - 50 (39) - 5sr - 50 (40)
    #4 - 200 (2:47)

    Vertical Kick
    Repeat 2 times:
    (was supposed to do 4 but ran out of time. These were a killer! My legs are still feeling it.)
    40 sec - moderate kick
    30 sec - strong
    20 sec - very strong
    10 sec - AFAP

    Warm down
    50 free ez

    Total: 2600 meters + kicking
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