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  1. Thursday, 1/27/11

    by , January 27th, 2011 at 05:46 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    This was a cool sprint workout!

    Warm up
    400 Swim
    - 200 free/200 back
    100 Kick
    - flutter on back
    3 x 100/1:40 build
    - free-1:20
    8 x 25/30 strong - Alternate Fly/Free
    - 16-17 on free, 18-19 on fly

    Main Set #1, Free:
    4 x 50/1:00 FAST
    - 34-33-32-33
    1 x 100/2:00 smooth
    8 x 25/40 FAST
    - 14-16 on these
    1 x 100/2:00 smooth
    16 x 12 1/2/30 FAST
    - 7-8 on these
    1 x 100/2:00 smooth

    Main Set #2, Fly & Back:
    4 x 50 Fly/1:30 FAST
    - 37-38-37-37
    1 x 100 Back/2:00 smooth
    8 x 25 Fly/45 FAST
    - 18 might have been faster
    1 x 100 Back/2:00 smooth
    16 x 12 1/2 /30 FAST
    - 8
    1 x 100 Back/2:00 smooth

    Cool down
    200 easy free

    Total: 3000 yards
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  2. Double Thursday Workout

    by , January 27th, 2011 at 05:12 PM (Pete's swim blog)
    Trying to beat myself us as much as possible without tearing/breaking anything. I pretty much went through my events for the Auburn meet in two weeks.

    SCY

    400 Warm up

    200 Fly timed (3:10)
    100 Easy
    100 Breast timed (?? Can't remember)
    100 Easy
    200 Free timed (2:38)
    100 Easy
    400 IM timed (5:50)
    100 Easy
    500 Free timed (6:22)
    100 Easy
    200 Breast timed (3:00)
    100 Easy
    200 Back timed (3:05)
    100 Easy
    50 Breast timed (:40)
    50 Easy

    8 x 100 Up/Down Fly Kick - 1:40 (:10) Start w/ 50 Fly Kick/50 Free

    200 Cool Down

    (4000 Total)

    That makes 8350 yards for the day. I'm pretty worn out but no sharp pains. Times were very slow but I expected it. I really just wanted to run through the event order. Focused a lot on holding my stroke together even if I was going slower than I wanted to. Good turns, good legal touches on the walls and strong finishes. After the 400 IM I was ready to call it a day but I convinced myself that the fly was over and all I really had to do was gut out a 500 free and I'd be most of the way there.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -01/28/11

    by , January 27th, 2011 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00
    4 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    3 X 100 free 1:30
    4 X 75 free 1:15
    6 X 50 free 1:00
    100's: swim #3 fast
    75"s: swim #4 fast
    50's: swim #3 and #6 fast

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    1 X 100 easy swim

    3 X 50 @ 100% choice 3:00
    1 X 50 easy

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Twice through. Round 1 intervals left, 2 right.

    OR

    1 X 400 IM 6:40
    1 X 200 IM 3:20
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    5300 or 4900Y
    Categories
    Swim Workouts
  4. Costa Rica Dream Swim Camps

    New Video - this one is even better:

    New Dates added for Triple Gold Medalist, Rowdy Gaines - July 4th -8th. Ages 14 to 100 welcome to join in this week long swim camp. Experience Rowdy, one on one, face to face and elbow to elbow. You will never have a coaching experience like this one....space is limited to 25.

    [nomedia="http://www.youtube.com/watch?v=tNgETflVi7M"]YouTube - Dream swim camps[/nomedia]
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  5. Easing Up...Just a Tad

    by , January 27th, 2011 at 11:53 AM (Year Three: The Road Back)
    Typically in the week before I race, I try to mini-taper and take it easier in practice the Wednesday, Thursday, and Friday before the Saturday races. This week, however, Wednesday's workout was just fun - and so no getting out early. Today, even from the warm-up, I felt sluggish and my shoulders were aching. So, I decided today would be a great taper day.

    Here's what I did:

    400 Warm-Up
    9 x 100 Free on 1:40 (held 1:25s for all, but shoulder really started aching during this round...)
    8 x 75 Kick on 1:35 (was supposed to be free, but wanted to give shoulder a break)
    1 x 100 Kick on 1:35
    8 x 75 Drill/Swim on 1:30 (3 fly, 3 back, 2 free)
    1 x 100 Free on 1:30 (went 1:25)
    400 Cool-Down
    Total Yards - 3100

    Okay, okay...so my mini-taper ended up only dropping 400 yards off the main set, but it was just me and my training partner - no other teammates showed up and he was swimming Free 100's the whole way. Didn't want to abandon him totally to finish on his own....

    On the happy front, my daughter's fever is gone and she went back to school today. On the not-so-happy front, I still can't kick this cold once and for all. On the happy front, I didn't get my daughter's fever yet. On the not-so-happy front, I had to go to the dentist yesterday. Ugh... for those of you who remember, one of my goals for the year was to be much more regular (read "daily") in my flossing. I will admit to being much better than I have been (I once went 9 years without visiting a dentist - not my favorite activity), but still not the every day I was hoping for. This goal is, obviously, still a work in progress... but the cleaning wasn't too bad and if I floss more, the cleanings won't be as bad as they could be.

    Anyway, tomorrow's workout is IM in nature and I haven't decided just how much of it I should do - and how much I should rest my shoulders. The meet is on Sunday, not Saturday, this time and I'm planning on taking all day Saturday off - and attending my daughter's first Color Guard competition. So... I may focus more on the fly/free aspects in the IM set (since those are my main events on Sunday), or I may just cruise... Time will tell.
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  6. Fast Fri Work out on Thu Jan 27th, 2010

    by , January 27th, 2011 at 11:04 AM (Ande's Swimming Blog)
    Fast Fri work out on Thu Jan 27th, 2010

    Today I booked my Hotel and air masters SC Nats in Mesa AZ, Longhorn Masters please shoot me an email and I'll share it with you.

    Doubled yesterday at noon did some fast 200 IM's but I felt pretty tired and my left groin hurt some so I'm taking a break from breastroke kick for a while.

    This article ran in the paper yesterday
    Texas coach Reese recovering from heart surgery


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool,
    6:30 to 8:00 dove in 4 min late
    trained with Amy
    Beside Ned, tyler, Todd, marcio, Neal, Jim, Kelly and Paul
    was going to wear a brief but when I saw the practice I threw my FS PRO jammer over it

    WARM UP
    400, 400, 400 (probably did 800)


    Main SET:

    8 x 50 on 1:00
    Odds fast fr went 26, 25, 25, 25
    evens easy

    right into

    8 x 100 on 2:00
    Odds fast fr went 56, 56, 55, 54
    evens easy

    right into

    8 x 200 on 4:00
    Odds fast fr
    went 2:05, 1:58, 1:59, 1:54 high
    evens easy


    100 FR fast in heats
    went 52

    100 easy

    REALLY tough work out
    Wonder if we'll have a fast Friday Practice tomorrow, bulkheads will probably be down since UT is swimming AZ & SMU at 4:00 on Fri & Noon on Sun
    MEN Women swim AZ



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
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  7. Thursday, Jan. 27, 2011 5:00am

    by , January 27th, 2011 at 10:47 AM (Fast Food Makes for Fast Swimming!)
    Feeling good today even after yesterday's pile of yardage.

    Warmup:
    300 Free
    300 Free Pull
    200 Kick

    1 x 400 Free (went a 4:35) - was planning on doing 4 of them, but then my buddies in the other lane wanted to do the IM workout so I lane-hopped and joined 'em in the front.

    2 x thru:
    1 x 300 IM :45 rest
    1 x 200 IM :30 rest
    1 x 100 IM :15 rest

    400 Free broken w/ :10 at each 100 (was holding about 1:05/:06

    6 x 50 Kick w/ board @ 1:00

    The other 2 guys got out at this point, but I still had more time to go (since I now get 1 1/2 hours a day!!!)

    Swam this part with the H.S. Coach. He's an ex-pretty-good-distance swimmer, so he pushed me pretty good. And he was just hopping in the water so his muscles were fresh.

    4 x 150's Free @ 2:00 (went 1:40, 1:42, 1:40, 1:39)
    I was really working these, with the coach coming in around 8 sec behind me, so not much room to slack off. Then after a minute or so he said let's do:
    4 x 100 Free @ 1:20

    100 EZ
    ---------------
    4200 Yards

    I'm tired
  8. MATT Thursday Workout

    by , January 27th, 2011 at 09:47 AM (Pete's swim blog)
    SCY

    400 Warm up

    6 x 50 Free - :45

    4 x 25 IM Order - :30
    4 x 25 Back/75 Free - 1:15
    1 x 100 Pull Easy - 2:00
    1 x 100 Kick Easy - 2:00
    1:00 Rest
    4 x 25 IM Order - :30
    4 x 50 Back/50 Free - 1:15
    1 x 100 Pull Easy - 2:00
    1 x 100 Kick Easy - 2:00
    1:00 Rest
    4 x 25 IM Order - :30
    1 x 25 Back/75 Free - 1:15
    1 x 50 Back/50 Free - 1:15
    1 x 75 Back/25 Free - 1:15
    1 x 100 Back - 1:15
    1 x 100 Pull Easy - 2:00
    1 x 100 Kick Easy - 2:00

    8 x 100 Up/Down Kick - 1:45 (:10)
    Start w/ 100 fly. If you get more than 10 sec. rest, replace 25 fly with 25 kick. If you get less than 10 sec. rest, replace 25 kick with 25 fly.

    125 Easy

    1500 Relay (I swam 550 yds of the relay)

    75 Cool down

    (4350 total)

    I swam all the back/free as just free. Drafted a high school swimmer for the first two rounds and then led a lane for the third. Also did 50 fly/50 free to start on the up/downs. Replaced the free with kick before I replaced the fly with kick. The idea of adding an extra 25 fly is a big motivator to kick harder.

    The relay was confusing but fun. We had 5 people so the high school swimmer swam every other 50 in his lane and the rest of us took a turn being his teammate while also taking a turn in our own lane. Somehow it worked out that the cycle repeats every 400 yards. High school swimmer lane finished at 14:44. The rest of us came in at 14:54. So, I guess the old guys lost... but we also won.

    Might sneak in another swim at lunch today.
    Categories
    Swim Workouts
  9. Elbow back to its old tricks

    by , January 27th, 2011 at 07:42 AM (Mixing it up this year)
    I talked with my dad who has had 2 shoulder replacements and he said "no matter how good the surgeon you can't improve on God" and "the replacement parts are just not as good as the real deal."

    The elbow is acting up today but I will do some tens on it later and it should be fine.

    50,100,200,300,200,100,50@:10R Free
    10x100@1:45 kick w/fins odds fly, evens back held 1:25's on fly and 1:30's on back
    5x100@1:40 Back w/paddles & bouy holding 1:37's
    10x50@1:00 Back held 48's
    500 Free easy

    Total 3500 yards
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  10. Wednesday, Jan. 26, 2011 "Part 2" 6:30pm at the Y

    by , January 26th, 2011 at 11:36 PM (Fast Food Makes for Fast Swimming!)
    I ended up having swimming fever today. My wife was home from work tonight, so while the kids were in swim lessons at the Y, I was in the lap lanes working out for round 2. I was a bit sluggish in the water, partially from doing a double today, and partially from my daughter's group swimming in the 2 lanes next to me. They made a lot of waves. She's in the most advanced lesson, which is basically an intro to swim team. My 4 year old boy is in the beginners level. And my 1 1/2 year old girl is making swimming arm motions in the bleachers!

    Warmup:
    100 Free, 200 Kick, 200 Free
    2 x 250 Free Pull :30 rest

    4 x 100 IM @ 1:35
    4 X 25 Kick w/ board @ :30
    3 x 100 IM @ 1:30
    4 x 25 Kick w/ board @ :30
    2 x 100 IM @ 1:25
    4 x 25 Kick w/ board @ :30
    1 x 100 IM @ 1:20
    4 x 25 Kick w/ board @ :30

    100 Free

    16 x 25 @ :30
    (8 Fly/Free) (8 Back/Free)
    ---------------
    2900 Yards + 4450 Yards from morning

    7350 Yards Total for Today!!

    Going to sleep well, and back in the pool at 5 am tomorrow.
  11. Wednesday, Take 2

    by , January 26th, 2011 at 10:37 PM (Swimming, Life, and Other Stuff!)
    AAAAAkkkk! I typed this blog up and somehow erased it. This is my 2nd and final attempt!

    I finally made it to the pool today! I've had a sinus/throat issue since Saturday. Although I made it to school every day I was just too dizzy, achy, clogged, and TIRED after school to consider swimming. I ended up going straight home and sleeping most of the nights.
    Today I ventured to the pool after school and unenthusiastically did the following:
    **500 Freestyle Stretch swim
    **5 X 250 Freestyle @ 4:15 (Pull/ Swim/ Pull/ Swim/ Pull)
    **7 X 100 PacMan Style 100's (borrowed from Swimsuitaddict)
    75 easy/ 25 hard
    50 easy/ 50 hard
    25 easy/ 75 hard
    100 hard
    75 hard/ 25 easy
    50 hard/ 50 easy
    25 hard/ 75 easy
    *all on 2:00 interval
    **100 IM/ 2 X 50 dolfin kick/ 4 X 25 fly sprint @ :30
    **100 IM/ 2 X 50 Back flutter/ 4 X 25 Back sprint @ :30
    **100 IM/ 2 X 50 Breast Kick/ 4 X 25 Breast sprint @ :45
    Getting weak and dizzy so I quit !

    Michael Feinstein, of "The Great American Songbook" fame visited Towne Meadow school today! For approximately 1 hour Mr. Feinstein via his piano and fantastic voice led our student body in some of his favorite songs (from the 1920-1960's era). His outstanding talent, love of music, and amazingly engaging personality made this afternoon one of my all-time favorite convo's!!!! I'm so proud to work at a school that provides excellent cultural opportunities plus the best academics in the state!!

    I recently enrolled in a "Mindfulness/Meditation" class which will start February 1st. I will need to commit at least 1 hour per day for meditation; currently 5 a.m. is looking probable.
    Do I really think 1 hour of dedicated thought per day will transform me to a better person? I doubt it. I am hoping it will help me re-learn how to live in the moment and appreciate life with a non-judgemental attitude. In short I'm hoping to avoid turning into a mean-spirited, self-centered old lady!!!! More on this later!

    Updated January 26th, 2011 at 10:42 PM by Bobinator

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  12. Wed., Jan. 26

    by , January 26th, 2011 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    725 various

    8 x 50 @ 1:00
    4 free, 4 backstroke kick

    50 EZ

    4 x 25, power kick to 15 & cruise in

    50 EZ

    Speed Work:

    3 x 100 AFAP w/fins + 150 EZ @ 7:00
    --broken at 50 & 75 by 15-17 seconds
    --I prefer to leave on an even interval

    #1 = backstroke (16 seconds rest)
    50 = 24
    100 = 1:23-32 = 51

    #2 = fly (16 & 17 seconds rest)
    50 = 24
    100 = 1:22-33 = 49

    #3 = backstroke kick (15 & 17 seconds rest)
    50 = 25
    100 = 1:23-32 = 51
    -- couldn't stay under as much as I wanted on this one. lactate setting in.

    100 EZ

    1 x 50 fly AFAP (25)(tired)

    225 EZ

    Total: 2450

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

    Ouch! Those broken 100s hurt. The fly was very fast for me. Typically, my backstroke is faster in practice (faster underwaters on backstroke).

    School was cancelled today. Maybe a 1/2 inch of snow this am, but now it's coming down pretty heavily. Glad I went to yoga last night, as I definitely won't be going anywhere tonight. I'm sure school will be cancelled again tomorrow. I'm just hoping I can get to the gym at some point in the afternoon when the main roads are plowed.

    Updated February 1st, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Test Sets
  13. Sarasota Y Sharks Masters 5:30 AM Workout -01/27/11

    by , January 26th, 2011 at 04:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    4 X 50 1:00 :45
    Three times through. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    8 X 50 kick 1:00
    1 X 100 easy swim

    1 X 100 stroke 2:00
    1 X 100 free 2:00
    1 X 75 stroke 1:30
    1 X 75 free 1:30
    1 X 50 stroke 1:00
    1 X 50 free 1:00
    Twice through.
    Work the stroke swims, use the free to recover.

    4 X 200 free 3:00
    3 X 150 free 2:15
    Negative split the 200's, descend the 150's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  14. Wednesday - 100s

    by , January 26th, 2011 at 03:08 PM (Year Three: The Road Back)
    Today's focus was on 100's. It was actually a pretty neat workout once we got into it. Here's what we did:

    400 Warm-Up
    16 x 25 Drill on :40 (8 fly, 8 free - these got pretty monotonous)
    16 x 25 Kick on :30 (h/e; e/h by 12.5)
    3 sets (all intervals are 2:15):
    1 x 100 Free (swim 25, rest :10, swim 75)
    1 x 100 Free (swim 25, rest :10, swim 25, rest :10, swim 50)
    1 x 100 Free (swim 25, rest :10, swim 50, rest :10, swim 25)
    1 x 100 Free (swim 25, rest :05, swim 25, rest :05, swim 25, rest :05, swim 25)
    1 x 100 Free ALL OUT - did 1:11, 1:09, 1:12
    400 Cool-Down

    Total Yards - 3100

    Didn't really know what to expect on this set, but ended up enjoying it. 2nd All Out 100 felt the best (until I ran into the 4th girl in my lane as I was touching the wall on my 100 and she was flipping for her second 50). The most important thing - remembered how to pace a 100 - go out strong, but not too strong for the first 75 to sprint the last 25. Racing the 100 this weekend. Hoping to shave a couple seconds off of my best racing time of 1:10. The 1:09 from a push today gives me a lot of hope. Keeping my fingers crossed.

    Just as I'm starting to feel healthy, my oldest daughter is home today with the flu. Hopefully, I won't relapse (at least not until the meet on Sunday is over ).

    All in all, a good workout day
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  15. Wednesday, 1/26/11

    by , January 26th, 2011 at 02:32 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm - up
    1 x 800 - 2x(100 kick/100 Pull/100 kick/100 swim)
    1st time through free, 2nd time back

    Kick Set
    Back and Fly:
    Repeat 4 times:
    1 x 100 hands on thighs
    1 x 100 arms streamlined
    4 x 25/40 Strong swim
    - did fly on odds, back on evens. The 25's were all between 18-20 for both fly and back

    Swim Set: Fly/Free
    2 x 150/3:00 - 25 Fly Strong - 25 Free easy
    2 x 100/2:00 - 25 Fly Strong - 25 Free easy


    Cool down
    100 easy free

    Total: 2600 yards
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  16. Wed Jan 26th, 2010

    by , January 26th, 2011 at 11:56 AM (Ande's Swimming Blog)
    Wed Jan 26th, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, diving well and main pool,
    5:30 to 7:00 dove in 4 min late
    trained with Mike & Ned
    beside tyler, marcio, Todd, and Nate
    WORE FS PRO jammer

    WARM UP
    went around 800


    Main SET:

    4 rounds (one each stroke) of
    100 k
    100 RA
    100 LA
    200 IM strong went 2:19, 2:19, 2:21, & 2:08
    100 fr DPS


    40 x 25 on :20
    odds fl k
    evens fl drill

    assigned 700 pull
    did 100 easy



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  17. Wednesday, Jan. 26, 2011 5:00am

    by , January 26th, 2011 at 11:55 AM (Fast Food Makes for Fast Swimming!)
    Yippie, I now get to swim for an hour and a half each morning now!!
    They keep yanking me around at work and stuff, but that's okay, at least I'm still working, and I get to swim more.

    Warmup:
    300 Free
    200 Kick w/ board
    300 Free Pull
    400 IM Drill

    10 x 100 Free @ 1:30 (held 1:07,1:08)

    20 x 50 Fly/Free by 25 @ :50

    2 x 75 Back @ 1:20

    10 x 100 Free Pull @ 1:30

    100 EZ
    --------------
    4450 Yards
  18. 1/26/11 -- IM Day

    by , January 26th, 2011 at 11:54 AM (The Labours of SwimStud)
    Warm up
    600 FR
    10 x 50 K with snorkel no board
    100 EZ

    Main x 2
    400 IM
    100 EZ
    200 IM
    100 EZ
    100 IM
    100 EZ

    Kick
    500 Fin

    Cool Down

    300 EZ
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  19. MATT Wednesday Workout

    by , January 26th, 2011 at 11:52 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 100 - 1:30
    * 1st Free
    * 2-4 1st 25 Fly

    16 x 100 Up/Down - 1:30 (:05)
    * 1-8 Fly - Start with 100 Fly. If you get less than 5 seconds rest, substitute 25 fly with 25 free. If you get more than 5 seconds rest, substitute 25 free with 25 fly
    * 9-16 Kick - Start kick where you left off with fly.

    50 Easy

    300 Free, 1st 75 Fly - 4:30
    300 Free, 1st 50 Fly - 4:25
    300 Free, 1st 25 Fly - 4:20
    1:00 Rest
    300 Free - 3:45

    50 Easy

    5 Times through
    * 100 Hard Pull - 1:20
    * 50 Easy Pull - :50

    100 Cool down

    (4550 Total)

    We were supposed to get 2-4 inches of snow last night. I was happy to wake up to just rain. Kids... not so much. Snow started falling right as the workout ended. Won't be enough to stick and shut down the pool.

    Lots of good fly workout today. I was good and fatigued for the last 300. Managed a 3:38. I was shooting for a 3:30. Descended the 5 100's at the end from 1:15 to 1:10.
    Categories
    Swim Workouts
  20. Somewhat back to normal

    by , January 26th, 2011 at 07:23 AM (Mixing it up this year)
    Actually worked fairly hard today. A good start to getting back in.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins 25 easy/25 build./25 fast
    5x100@:05R Fly kick w/fins streamline on back work the abs
    10x100@1:25 Free w/paddles & bouy
    100 kick w/snorkle
    5x50 from a dive fast breakout then easy rest of swim was a little deep on some
    150 Free easy

    Total 3500 yards
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