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  1. Foiled, Thursday May 19

    by , May 19th, 2011 at 09:11 PM (The FAF AFAP Digest)
    On the way out the door to yoga this am, I got a call from Lil Fort's school that she was not feeling well. And Mr. Fort did not get home in time for me to get to my team practice. So I had to content myself with:

    Drylands:

    long arm crunches, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 15
    plyo jumps, 4 x 10
    altitude drops, 10
    extreme angle isometric squat, 5:00
    overhead med balls slams, 2 x 15
    twisting med ball slams, 1 x 15
    handstands, 10

    Bike:

    tabata, 4 minutes, http://www.squidoo.com/tabatatraining

    Commentary:

    Kind of bummed to be out of the pool for 3 days, especially since Saturday has to be an off day (in Philly for the regatta). But, fortunately, Mr. Fort is working out of the home office tomorrow. So if Lil Fort is still not feeling well, I can hopefully get a workout in.

    Updated May 19th, 2011 at 09:21 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  2. Thursday, 5/19/11

    by , May 19th, 2011 at 04:50 PM (A comfort swimmer's guide to easy swimming)
    SCY One of these days this cold rainy weather will move on and I can go back to swimming in the outdoor pool.

    Warm up
    1 x 600: as 2x 200 swim/50 drill/50 kick
    - 1st half free, remainder back in reverse order
    6 x 100/1:40 or 15sr 3 build - 3 ds
    - swam free on all 1-3 was around 1:22
    - 4-6 desc from 1:25->1:17
    8 x 25/30 strong
    - swam IM order 2x

    Main Set: Back (1600)
    1 x 500/30sr
    - around 8:05
    Swim 12 x 25/30 fast w/fins
    - not sure of times but I saw the clock at 16-17 on a few
    Swim 1 x 500/30sr
    - around 8:00
    Swim 12 x 25/30 fast w/fins
    - same as above

    Warm down
    100 easy free

    Total: 3100 yards
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/20/11

    by , May 19th, 2011 at 03:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    1 X 300 5:15
    2 X 200 3:30
    1 X 400 negative split

    6 X 200 pull 3:20
    Descend in pairs

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 2 fast/1 easy

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  4. Team Practice

    This was just what I needed for the middle of the week. A workout with some low intensity swimming. All we were expected to do was keep good form and really work the turns. It was a great opportunity for me to really concentrate on what I was doing without worrying about the clock.

    400 Choice
    400 IM Drill
    12 x 75 Pull @ 1:05
    50 EZ
    8 x 50 fly/back by 25 @ 65
    8 x 125 @ 2:00 (4 SDK off each wall)
    50 EZ
    8 x 50 back/breast @65
    6 x 100 dolphin kick w/fins @ 1:30
    8 x 50 breast/free @ 65
    100 w/d

    4700

    We actually cut out two of the 100's kick because of time constraints. I was so glad to be able to really pay attention on my strokes on a easy interval.

    I have decided to get back into doing my old dryland routine that I was doing last summer. It was a mix of P90, yoga, a little bit of weights, and a lot of stretching. I miss the way I felt while I was doing all the extra dryland. It will all work out fine unless the wife starts to complain about not seeing me much. She probably thinks that she sees me too much already.
    .
    Categories
    Uncategorized
  5. Thursday, May 19, 2011 5:00am

    by , May 19th, 2011 at 12:31 PM (Fast Food Makes for Fast Swimming!)
    400 Free
    400 Free Pull
    200 Kick

    6 x 50 Back :10 rest work on SDKs (I did 3)
    4 x 100 IM :10 rest
    6 x 50 Back Kick w/ SDKs (again 3) :10 rest
    4 x 125 IM extra length back :10 rest
    -----------------
    2500 Yards

    It was good to do something other than all free and fly for a change. Plus after 2 days off from the pool to rest my back today was a nice n easy light day for me.
  6. The Dawning of a New Era

    by , May 19th, 2011 at 11:24 AM (Year Three: The Road Back)
    Well, the it's official. I am no longer a member of Indy SwimFit; I joined the new masters team in Indiana, Indy Aquatic Masters, last night. The launch party was great and incredibly well attended. Unfortunately for ISF, they are losing a great many people - as well as most of their coaches. The powerhouse that ISF was will be no longer; Indy Aquatics will hopefully take those reins! Actually, I'm really excited about the new team and its leadership, as well as the increased focus on coaching and technique tips that all coaches will be encouraged to give their swimmers. YAY! (My breaststroke especially could use all the help it can get. )

    Sorry for not posting yesterday; a migraine hit and it was all I could do to get aspirin in and a nap. Thankfully, it was manageable by the time the launch party rolled around. Anyway, that just makes today's post a double-special.

    Yesterday's workout was as follows:
    400 Warm-Up
    1 x 500 Pull on 8:00, faster by 100's
    1 x 200 Kick on 4:30
    12 x 50 Kick on 1:10, 25 very fast/25 easy
    1 x 200 Moderate Free on 3:15
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 150 Moderate Free on 2:30
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 100 Moderate Free on 1:40
    1 x 50 Fast Stroke (did free) on 1:15
    1 x 50 Moderate Free on 1:15
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 50 Moderate Free on 1:15
    1 x 50 Fast Stroke (did free) on 1:15
    1 x 100 Moderate Free on 1:40
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 150 Moderate Free on 2:30
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 200 Moderate Free on 3:15
    400 Cool-Down
    Total Yards - 3450

    Today's workout was a bit different, but still focused on sprinting a bit more - just not stroke. Here's what we did this morning:

    400 Warm-Up (shocked aren't you?)
    6 x 50 Catch-up Drill/Free on 1:00
    4 sets:
    - 1 x 50 on 1:10; 1st 1/3 fast, focus on strong push-off)
    - 1 x 50 on 1:10; middle 1/3 fast, focus on fast turn)
    - 1 x 50 on 1:10; last 1/3 fast, focus on strong finish & not breathing inside flags
    1 x 100 Free ALL OUT - went 1:12
    1 x 50 Easy Free recovery
    5 sets:
    - 1 x 100 Moderate Free on 1:50
    - 1 x 100 Free on 1:50, 5 sec faster than 1st
    - 1 x 100 Free on 1:50, 5 sec faster than 2nd
    400 Cool-Down
    Total Yards - 3350

    I must say, I was thrilled to do a 1:12 from a push today. The swim itself felt awful - like I was stuck in mud. But... the time on the clock was so much better than I expected - I was thrilled! Maybe this dryland strength training will pay off in the long run....

    Enjoy your swims today and I'll continue the saga tomorrow.

    Happy swimming!
    Categories
    Swim Workouts
  7. Worn out & tired but still kicking

    by , May 19th, 2011 at 09:49 AM (Pete's swim blog)
    Lots of yardage this week is slowly wearing on me. The 100s on 1:15 were a bit too fast for me. Made two, missed the third (did a 50 easy) and made the last three. On the 1:20s, I fell behind a few seconds but was able to make it up. I think I'm just tired.

    SCY

    400 Warm up

    8 x 100 - 1:45 Kick
    * 1, 2 - Br
    * 3, 4 - Fl/Br
    * 5, 6 - Fr/Br
    * 7, 8 - Bk/Swim
    4 x 50 - :50 Stroke Descend

    6 x 100 - 1:15
    100 Easy

    10 x 100 - 1:20
    2 x 100 - 1:45 Kick

    10 x 100 - 1:30 Up/Down Kick
    100 Cool Down

    (4400 Total)
    Categories
    Swim Workouts
  8. Fun workout with team

    This morning I swam with TNYA at John Jay College. I hadnít swum with this team in a couple of weeks, so it was great to see everyone and catch up. Hereís what we did:

    700 scy warmup

    300 FR @ 4:00
    2 x 200 IM @ 3:15
    3 x 100 FR @ 1:25
    4 x 50 IM order @ :50

    2 x 200 FR @ 2:50
    3 x 100 IM @ 1:40
    4 x 50 FR @ :40

    3 x 100 FR @ 1:15 [09, 11, 08, wanted to hold <10s but swam too leisurely on the second one]
    4 x 50 ST easy @ 1:10
    We had 2 lanes on the same interval for the last part of this set. When we got to the 100s on 1:15, the guy leading the lane next over said ďJanet Iím totally pacing these 100s off you!Ē He then proceeded to go approximately 03-09-13. Kids.

    50 easy

    6 x 100 pull @ 1:40, 1:35, 1:30, 1:25, 1:20, 1:15

    100 K @ 2:00
    75k / 25s @ 1:50
    50k / 50s @ 1:40
    25k / 75s @ 1:30
    100 swim

    50 wd
    Categories
    Uncategorized
  9. Another 3000 meter workout

    by , May 19th, 2011 at 07:28 AM (Mixing it up this year)
    Got a late start today, had to take out the dogs, get gas which I got at $3.58 the lowest I have seen around here in a long time.

    Still dealing with some soreness after using my compex unit this week. I'll have to use the recovery setting today to see if I can losen up my neck and back.

    400, 300, 200, 100@:15R Free
    500 Free kick w/fins every 3rd 25 fast
    10x100@1:50 as 50 free/50 back w/paddles & a 6 beat kick! Yes I did this but it was more pitiful than powerful.
    300 Free w/snorkle and 4 beat kick minimum
    200 Free EASY

    Total 3000 meters
    Categories
    Uncategorized
  10. DOUBLE Wed May 18th, 2011

    by , May 18th, 2011 at 10:36 PM (Ande's Swimming Blog)
    DOUBLE Wed May 18th, 2011

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, main pool LCM
    noon to 1:15 dove in 12:05ish
    wore speedo pro jammer
    swam with liz & laura
    beside jim & larry


    WARM UP LCM
    did easy 50's


    Main SET:

    assigned 4 rounds of
    400 done 50 stroke 50 fr
    1:00 rest
    50 FAST
    1:00
    50 easy
    did: 4 rounds of
    200 easy
    200 skip
    get out walk to other end
    wait for an opening in my lane to sprint

    1) 50 fl 27
    2) 50 bk 27 (roll start dive)
    3) 50 br 34
    4) 50 fr 26.5 (easy speed)

    skipped 50's & rested 10 minutes

    50 Fr FAST
    went 25.4

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  11. Coming Up Short of Time For Me! Boooo!

    by , May 18th, 2011 at 10:30 PM (Swimming, Life, and Other Stuff!)
    May sucks for teachers! I arrived at work this morning at 6:45 a.m., arrived home tonight at 7:30 p.m. I have too many things to do and can't start working on it till the students leave at 3:30.
    1 more week like this and it should get better. Still it equals no workout for 2 days in a row.

    On a great note I just found out I am the Lifeguarding/Swimming Teacher for Freshman Summer School PE! This is great! I'll get to be in the pool all morning, no 4 hour shifts in the sunny, hot, astro-turf rubber field! Last summer I thought I was going to have a heat stroke, seriously!!

    Okay, enough venting! I think I'll retire to bed and possibly get up at 4:45 so I can squeeze a swim in before work.
    Categories
    Uncategorized
  12. Wed May 18th, 2011 LCM & scy

    by , May 18th, 2011 at 10:26 PM (Ande's Swimming Blog)
    Wed May 18th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool & scy diving well (warm)
    6:30 to 8:00 dove in 6:33ish
    wore FS 2 legs
    swam with Nathan O & Nate
    beside Tyler Chris, ned & Jim


    WARM UP LCM
    3 x 400


    Main SET: moved to dive well scy

    assigned 4 rounds of
    400 done 50 stroke 50 fr
    1:00 rest
    50 FAST
    50 easy
    did 4 rounds
    4 (50 swim 50 skip)
    1) 50 fl 25
    2) 50 bk 26
    3) 50 br 30
    4) 50 fr from a push 24

    assigned 12 x 50's done 5 on 35 1 easy
    did 1, 3, 5, & 6

    assigned 20 x 50
    did 5 rounds of
    75 easy 25 fast
    whitney timed last 2
    roll start flipped to feet
    went 10.6


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  13. Jazzy Drylands, Wed., May 18

    by , May 18th, 2011 at 07:09 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    Went to the gym with Jazz today and tried some of his favorite lifts. I don't remember the exact number of reps and weights as I was very busy chatting and didn't put the sets on my iphone. Lots of upper body work.

    front box squats
    [nomedia="http://www.youtube.com/watch?v=R9l48ayARhM"]YouTube - DTS Speed and Strength - Front Box Squat with Safety Squat Bar[/nomedia]

    -- First front squat ever! Really glad I had help with the set up on this one. Wouldn't have wanted to try it solo. Didn't do anything too heavy since, as a newbie, I had to focus on balancing the bar and keeping it in position.
    45 x 1 x 10-15
    65 x 1 x 10
    75 x 1 x 10
    95 x 1 x 6

    face pulls
    [nomedia="http://www.youtube.com/watch?v=uQS-tXL1CLg"]YouTube - Charles Poliquin Teaches Face Pulls[/nomedia]

    -- Love that Jazz recommended an exercise where I can do more reps.
    mystery weight x 1 x 25
    mystery weight x 1 x 15-20

    barbell push press
    [nomedia="http://www.youtube.com/watch?v=OFMEucMP-48"]YouTube - Barbell push press[/nomedia]

    -- Loved this one! It's a great full body explosive exercise.
    40 x 2 x 15

    one arm dumbbell row
    [nomedia="http://www.youtube.com/watch?v=KR8onsa5jFQ"]YouTube - Instructional Fitness - One-arm Dumbbell Rows[/nomedia]

    25 x 1 x 10 each arm
    35 x 2 x 10 each arm

    barbell bench press
    [nomedia="http://www.youtube.com/watch?v=6JtP6ju0IMw"]YouTube - Instructional Fitness - Bench Press[/nomedia]

    -- This is much harder than benching on the HS machine!
    45 x 1 x 10
    65 x 2 x 10

    kneeling cable pullover
    [nomedia="http://www.youtube.com/watch?v=7UVmceP3OkY"]YouTube - Kneeling Cable Pullover[/nomedia]

    mystery unit x 20ish
    mystery unit x 15ish

    alternating barbell lunges
    45 x 1 x 10
    -- This was bothering me (maybe sore from the squats?), so I desisted.

    external rotators, 10 x 2 x 15 each arm

    Watched Jazz do pull ups, which I know I need to start doing again.

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

    Commentary:

    Survived that session and may be going back for more! I've never had any front or back squats in my dryland regimen because I wasn't sure how to set up the front squat and having the bar on my neck/shoulders for the back squat is too uncomfortable. But I liked the front box squat. I was slightly squeamish about a free weight bench press as I hadn't really done any bench pressing on the machine in a very long time. But that wasn't so bad either.

    Did I miss any exercises, Jazz?

    It was very fun to have a workout buddy at the gym! And then I stopped at Lululemon and bought my first real yoga outfit.

    I took a rest day yesterday -- was transforming my hair from red to strawberry blonde. I'm hoping this color will resist fading better. However, my stylist didn't want me to get in the water until Thursday. Hope to swim with my team tomorrow.

    Updated May 18th, 2011 at 09:19 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  14. Catching up on the GTD!!

    by , May 18th, 2011 at 07:07 PM (Workout Swimmer)
    It's hard to believe I was just shy of 20 miles short of my necessary pace back in March. Now I'm only 3.6 miles shy!! Woo Hoo! This is great, because when I'm in Mexico this summer, I will NOT being doing any laps around the pyramids!
    Today was awesome, distance wise. 4700LCM
    The usual very exciting and original warmup:
    600 back/free
    3 x 200 pull on 3:05
    300 kick
    100 EZ

    Main set of: 6 x thru:
    100 on 1:30 followed by 2 x 50 on 1:00 drill/sprint
    100 EZ
    Minor set of: 3 x thru:
    400 stroke followed by 2 x 100 kick on 2:15
    #1 & 2 were breast/free, #3 was pull free
    200 cool down.
    Wow. Could've gotten in 5000 except I was worried about getting to work on time. Felt good on these sets today, and nice and strong on my pulling. I'm really focusing on catching the water and getting it behind me, and I can feel it working. Thinking about deck entering a USAS meet on the 28th to get in some racing practice, not sure about my confidence level tho.
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/19/11

    by , May 18th, 2011 at 05:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three times. Round 1 left, 2&3 right.

    1 X 200 kick 5:00
    4 x 50 kick 1:15
    50's: 25 fast/25 easy

    3 X 50 fast 1:20
    1 X 50 easy
    Three times, all choice

    1 X 400 free 7:00
    1 X 300 5:15
    1 X 200 3:30
    1 X 100 1:45
    1 X 200 3:20
    1 X 300 5:00
    1 X 400 FAST

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  16. Wednesday, 5/18/11

    by , May 18th, 2011 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCY, It was still too cold to use the outdoor pool so I swam indoors again. Wish spring would get here.

    Warm up
    300 swim
    - did free & back
    4 x 75/1:20 build
    - did all free, focusing on keeping stroke count at 15 SPL ( a few were 16)
    300 IM - 25 drill - 25 kick - 25 swim
    4 x 50/50 desc
    - did these back. The 50 interval made these tough but I made the interval,
    - descending from 45 to around 40

    Kicking
    8 x 75/15sr - strong build on each
    - did 1-6 flutter on belly with board and snorkel, then 7-8 on back
    - averaged 1:25 on all

    Swim with Fins
    3 x 300 build each to strong efforts/15sr -
    - did 1 & 3 free, at about 4:03-05, and #2 back at 4:30

    Cool down/Pull
    5 x 100/1:35 smooth
    - swam with buoy and catch paddles

    Total: 3100 yards.
    Categories
    Uncategorized
  17. Belated birthday set

    Today I swam at Riverbank with a friend. It was pouring rain when I got off the subway, and I was feeling very dedicated and heroic as I trudged over to the pool. Then I arrived in the park and noticed several people running and walking on the track in the darkness and driving rain, which put things a little in perspective, as did the fact that my swim buddy actually jogged to the pool in the wet weather. I was glad not to be the only lunatic forsaking a warm comfy bed on a soggy morning to get in her workout.

    We ended up doing one of the birthday sets we didnít get to do on Monday. Hereís what I swam:

    1000 lcm warmup

    560 FR, last 30m fly*
    500 FR, last 50 back
    400 FR, last 50 breast
    300 FR
    200 IM
    100 kick
    (chatting break)
    200 IM
    300 FR pull w/ paddles
    300 FR
    500 FR, last 50 bk
    500 FR pull, no paddles
    *This set was actually a 6-5-4-3-2-1-and-back-up valley (the distances equal 4100m, for a 41st birthday). I intended to drop a 100 on the 4ís and 6ís so we could do the same intervals, but ended up miscounting the first swim and turning at the 500 instead of stopping. When I noticed my lanemate doing fly on her last lap, I flipped mid-pool and followed her in, hence the odd distances on that first swim.

    200 warmdown + play

    I was feeling sore today, so it felt good to stretch out and do some gentle aerobic swimming. I played around with stroke rate and kicking patterns on the longer swims, and that was fun. I'm hoping the rain stops in time for some more outdoor swimming this weekend!
    Categories
    Uncategorized
  18. MATT Wednesday Workout

    by , May 18th, 2011 at 09:00 AM (Pete's swim blog)
    Played soccer (scrimmage) with the U14 team I coach. That left me very worn out for practice this morning. Just couldn't seem to get going.

    SCY

    400 Warm up

    6 times through
    * 200 IM - 3:00
    * #1 - 6 x 25 Fly - :40
    * #2 - 6 x 25 Back - :40
    * #3 - 6 x 25 Breast - :40
    * #4 - 6 x 50 Free - :40
    * #5 - 6 x 25 Fly - :40
    * #6 - 6 x 50 Free - :40

    4 x 100 - 1:45 25/50/75/100 Kick
    1:00 Rest
    4 x 100 - 1:45 25/50/75/100 Kick
    50 Easy

    100 Kick timed (1:31 Breast)

    25 Easy

    6 x 50 - 1:10 Fl/Bk/Br/Fl/Bk/Br
    Instead of rest inbetween intervals do some sort of arm or ab exertion.

    75 Easy

    (4150 Total)
    Categories
    Swim Workouts
  19. Something evil something good

    by , May 18th, 2011 at 07:23 AM (Mixing it up this year)
    Yes today I did some of that evil stroke and then some Fly!!!

    50,100,150,200@:10R Free
    500 Breast kick w/brfins
    10x50@1:05 Breast pull w/fins&paddles
    200 Free kick w/fins moderate pace
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim
    5x100@1:50 Free w/snorkle&paddles use 4 beat kick minimum
    200 Free easy

    Total 3000 meters
    Categories
    Uncategorized
  20. Tuesday, 5/17/11

    by , May 17th, 2011 at 05:48 PM (A comfort swimmer's guide to easy swimming)
    SCY
    Had to swim in the indoor pool again because it was too cold out for the guards.

    Warm up
    300 swim
    - did back and free
    200 drills
    - did 1 arm and fist, back & free
    4 x 75/1:20 build
    - did free, holding 15-16 SPL and 1:00
    4 x 50/1:00 kick
    - alt flutter on belly w/board and flutter on back 4 x 25/30 strong
    - did back
    4 x 25/40 - 15 yd fast Ė 10 yd smooth

    - did fly for 15 then ez free

    Main Set
    4 x 100/1:30 free - ave 1:22
    4 x 50 on :45 free - ave 40
    4 x 25 on :20 free - maybe 17-18
    1 min rest
    4 x 100/1:40 back - ave 1:30
    4 x 50/:50 back - ave 43-44
    4 x 25/:25 back - maybe 22-23

    Kick Set (300)
    6 x 50/1:05
    - alt flutter on belly w/board and flutter on back

    Warm Down
    100 easy free
    Total: 3000 yards
    Categories
    Uncategorized