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  1. Short and sweet

    I swam a quick workout at the Y this morning. I wanted to get in a bit of sprinting (Iíve been trying not to totally neglect that during my OW-focused training), and not do too much yardage. I shared a lane with my usual workout buddy, but we did different things. Hereís what I was up to:

    1000 warmup (400s, 200k, 200p, 200 drill/swim IM)

    3 x (25 build-to-sprint kick, 50 very slow swim) @ ample rest

    25 easy

    3 x (25 sprint, 75 very easy) @ ample rest (1 FR, 1 BK, 1 FR)

    400 SKPS warmdown

    50 play

    Then I went upstairs and had a nice long session in the stretching room. It felt great.

    In getting ready for my upcoming long swims, Iím experimenting around with home-made Gu-like concoctions. (I really donít like energy gels, plus it seems to take me about 5 minutes to eat one, which kind of defeats the purpose). My favorite so far is a pb&j pop (made with biscoff spread, peanut butter, quince preserves, and marshmallow fluff, and spooned into a push-up popsicle mold).

    Less than 3 days til my first long Hudson swim! I leave on Thursday. Iím feeling excited!

    (You can support the swim here!)
  2. Sarasota Y Sharks Masters 5:30 AM Workout -07/06/11

    by , July 5th, 2011 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 400 7:00
    2 X 200 3:30
    1 X 300 5:15
    2 X 150 2:30

    1 x 200 kick followed by easy 100 swim

    1 X 100 fast
    1 x 100 easy
    Four times through, choice.
    Each round is on 6:00

    10 X 50 kick 1:20
    odd: 25 easy/25 fast
    even: 25 fast/25 easy

    1 X 100 stroke-build- 2:15
    1 X 100 free-easy- 2:00
    1 X 50 stroke-fast-1:15
    1 X 50 free-easy- 2:15
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Tue Jul 5th 2011 LCM

    by , July 5th, 2011 at 12:28 PM (Ande's Swimming Blog)
    Tue Jul 5th 2011 LCM

    Happy 4th of July

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6 -7:30 dove in 6:10
    wore FS PRO jammer
    swam with Chris, Mike, Ned, Tyler Todd & Kellie,
    beside Larry Jim

    went around 400

    Main SET: LCM

    4 x 50 fl bk desc on 50

    300 fr 70%

    4 x 100 bk br desc on 1:40

    300 fr 80%

    4 x 150 bk br fr desc on 2:30

    300 fr 90%
    swam 150 rested a few sec till 1:50
    came in on 3:40

    4 x 200 IM on 3:20
    went 2:40ish on #4

    300 fr Fast
    went 3:34

    assigned 800
    did 4 x (50 easy, 50 fast)


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    Swim Workouts
  4. Monday/Tuesday workout + mini-tri

    by , July 5th, 2011 at 09:54 AM (Pete's swim blog)
    Monday, the masters group was off so I swam with MSA. Don't know exactly how much but it was around 5000m. After the swim, we headed out to a rec center on a local army base with our bikes and running shoes and did a small triathlon. It was pretty much 4 x 8 minutes out, 8 minutes back alternating run/bike. Kind of nice to be able to win some after these kids have been making me look bad in the pool . Of course, I paid a nasty price this morning. My legs can hardly kick at all. We also ended up swimming short course which I now dislike. Nothing really wrong about short course, its just that I get into a better rhythm doing long course. Between swims, we did plenty of hanging around pools, eating and shooting off fireworks. I was pretty tired through most of it. Glad to get the old routine back.


    550 Free
    3 x 200 Kick/Drill
    4 x 200 Pull
    5 x 100 IM Rev. Order

    200 Free neg split
    200 Indiana IM
    200 Free neg split
    4 x 125 Kick last 25 hard
    4 x 25 IM Order :40

    200 Free
    2 x 100 IM
    4 x 50 Free easy down/hard back
    4 x 125 Pull
    4 x 25 Free sprint :40

    50 Easy
    200 Free
    100 Br. Pull
    200 Kick
    300 IM

    16 x 50 - :50 IM Order
    8 x 50 Kick - 1:00

    (6900 Yards Total)
    Swim Workouts
  5. Back to normal

    by , July 5th, 2011 at 07:24 AM (Mixing it up this year)
    After a weekend at Disney and no real sleep since my son decided he was not going to meet me at the appropriate time. 4 hours later and I am fuming!

    Needless to say today is my lack of sleep but a release of anger.

    1000 broken Free @:10R
    500 Free kick w/fins every 3rd 25 FAST
    10x50@1:15 Free as 6 strokes sprint 12 strokes easy
    5x100@1:45 Free w/snorkle, paddles & bouy
    300 Free w/snorkle long and loose
    4x50 from a dive 15meter breakouts then easy with flip mid pool and swim back

    Total 3000 meters
  6. Holiday Double, Monday, July 4

    by , July 4th, 2011 at 07:03 PM (The FAF AFAP Digest)

    RC exercises
    cable twist w/yoga ball, 50 x 1 x 15 each side, 60 x 1 x 15 each side
    HS iso lateral hi row, warm ups, 205 x 4 x 5
    push press, 60 x 3 x 10
    deadlift: warm ups, singles -- 5 @ 155 (previous max w/Jazz), 10 @ 160
    knee tuck jumps, 10
    med ball slams in racquetball court, 10 minutes
    (invented a plyo slam for turns)

    -- Keep forgetting my gloves. Getting nasty not very girly callouses. Did my max on all 3 lifts.

    Girls Holiday 5, er, 4K:

    Warm up:

    500 various

    10 x 50 @ 1:00
    3 x single arm fly, single arm back, and SSR
    last 50 = scull

    Main Sets:

    40 x 50/4 strokes:

    10 x (25 EZ speed fly + 25 EZ) @ 1:00
    10 x (25 back shooter + 25 EZ @ 1:00
    5 x russian breast drill @ 1:15
    5 x breast pull w/buoy @ 1:15
    10 x 50 free w/paddles @ :50

    50 EZ

    20 x 50 kick w/fins (except evil) @ 1:00

    5 x 50 dolphin kick w/board -- # 5 fast
    5 x 50 back kick -- #5 fast
    5 x 50 breast kick
    5 x 50 flutter kick w/board -- #5 fast

    100 EZ

    Total: 4150



    I had to drive home to get my equipment bag before going to the pool. So I didn't have time for the entire Girls Holiday 5K, but gave it my best shot. And it likely may have been a bit too much for me anyway for only my third swim since returning. Treated the workout as recovery/technique. Thought about doing a set for my 100 back, but the water was too freaking hot.

    Ran into Wally Dicks at the pool. He was a somewhat surprised I was attending Nationals after a vacation. He is obsessed with "base," probably too much he admits. Hopefully, it's not too much hubris on my part. I don't expect to be in absolute top form, but don't think that's necessarily a precondition for attending Nats -- especially when it appears we don't have a local meet here. (I don't count meets in the hairball pool.)

    My eyes have been really bright red the last two days after swimming at Oak Marr. My family has commented on them and they hurt. I hope they are not on the verge of infection. I wonder if they dumped a vat of chlorine in the pool on Sunday? Or are using some new chemical? I will probably go to SpringHill the next few days as a precaution. Or I may venture out to a Terrapin Masters practice on Wed. night. But SpringHill isn't ideal in the summer -- lap lanes often taken out for kids, backstroke flags MIA, etc. Will do yoga tomorrow to give my eyes a break.

    There was an interesting article in the Post yesterday about the training of pro tennis players. More of them are using med ball training and plyometrics as part of their dryland routine. Nadal is also going gluten free "to increase stamina."

    A few pics from Palermo, Sicily ...

    Updated July 4th, 2011 at 07:36 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
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  7. Sunday and Monday

    by , July 4th, 2011 at 02:41 PM (Swimming, Life, and Other Stuff!)
    I'm glad I did my Girl's Holiday 5K yesterday! This morning the AG kids were unexpectantly swimming at FPAC during our time which left us with 3 lanes for everyone. I had a nice swim this morning but couldn't have done yesterday's solo workout with a lane full of buddies!

    Sunday, July 3:
    **1,000 LCM Freestyle
    **Super 1,000 Set @ 1:00
    **800 IM (Fly with zoomer's on)
    **12 X 50 Free @ 1:00
    **400 IM (Fly with Zoomer's)
    **12 X 50 IMO in sets of 3@ 1:15 (Fly with zoomer's)
    **200 IM
    **200 Free Pull
    **200 Flutter Kick
    5,000 LCM--Started off with a bang and fizzled at the end!!

    Nasti's had a great 4th party last night at FPAC! Fireworks provided by "3 Finger Dick and Associates" and food provided by all of us girls!!

    This morning I pretty much did this with people here and there. People were coming and going so you just worked with whomever was in your lane at the time.

    **1,000 LCM Freestyle warm-up swim
    **2 X 500 Free @ 9:00 (1st pull / 2nd swim)
    **10 X 50 Free @ 1:00
    **4 X 100 (IMO) @ 2:15
    **200 IM easy cd
    3,100 LCM

    I hope everyone is having a great 4th of July. I am heavy into yard work but currently on break (or strike!)

    Updated July 4th, 2011 at 04:00 PM by Bobinator

  8. Monday's Holiday Practice

    by , July 4th, 2011 at 12:11 PM (Year Three: The Road Back)
    Today was for the entire team, as on holidays we only have one practice scheduled. Today's was at the Riviera Club - an outdoor, 50 yard pool. However, because so many people showed up for practice, we did a station-oriented practice. There were three stations total:

    Station One focused on open water sighting. We did Tarzan drills, sighting drills, and swimming with our eyes closed to see how straight we typically swim - and thus how many strokes we can let go by before sighting. Fun... as a non-open water swimmer, it was really nice to have sighting explained and then practiced.

    Station Two was in a large area of the pool with no lane lines. Here, we did open water simulations, including practice sighting, swimming in crowds, and drafting off of other swimmers.

    Station Three was back within lane lines. Since the pool was only about 4 feet deep, we did a number of drills/exercises that we never otherwise do. We did one round of 100s where we swam 75 yds and ran the other 25 yds. We also did a 50 yd swim followed by a 50 yd dolphin dive drill. We also did streamline jumps. Things like that.

    While the yardage was less than a typical team practice, I had a blast - and was very excited that I decided to attend practice today. We have an open water practice on Saturday before the regular pool practice for anyone who wants to attend. I think I may actually go.... I guess time (and weather) will tell.

    Enjoy your 4th!
    Swim Workouts
  9. Monday, 7/4/11

    by , July 4th, 2011 at 11:37 AM (A comfort swimmer's guide to easy swimming)
    Warm up (1200)
    12 x 100/15sr
    1)50 kick/drill
    2)50 drill/50 swim
    3)50 easy swim/50 swim build
    - Alternated back and free; free drills were fist, 1 arm and rhythm drill; back drill was fist, 1 arm

    Main Set (1800)
    6 x 300/5:30 desc 1 - 3; 4 - 6
    - Went 5:05 - 4:58 - 4:50; then 5:00 - 4:55 - 4:47.

    100 easy choice

    Pull (800)
    Pull 800 free with paddles -
    with big Tyr paddles, went 12:15

    100 easy choice

    400 Free - FAST!!!
    - was a bit tired, not very fast. Went 6:20.

    100 easy choice

    Total: 4500 meters

    After swim went for 18 mi bike ride.

    Updated July 4th, 2011 at 11:57 PM by poolraat

  10. FAST FRI on Mon Jul 4th 2011 LCM

    by , July 4th, 2011 at 11:34 AM (Ande's Swimming Blog)
    FAST FRI on Mon Jul 4th 2011 LCM

    Happy 4th of July

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6 -7:30 dove in 6:05
    wore FS PRO jammer
    swam with Tyler Todd Larry Jim James fike

    Did easy 50's on 45 & 50

    Main SET: LCM

    400 fr fast for time
    went 4:43

    400 easy

    200 fr fast for time in heats
    went 2:09

    200 easy

    100 fr fast for time in heats
    Went 59

    100 easy

    50 fr fast for time in heats
    went 25.9

    50 fl fast
    Went 28

    200 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    Swim Workouts
  11. Four Hard Practices in a Row

    by , July 4th, 2011 at 11:09 AM (Workout Swimmer)
    4 hard practices in a row.
    On Friday the kids did dive 50's at the end, so I got out kinda early:
    500 back/free
    500 pull
    500 kick
    10 x 50 on the :50
    100 easy
    4 x 4 cycle speed play
    5 x 100 pull no paddles on 1:40
    100 free, 2 x 50 free, 100 free, 2 x 50 free, 100 free w/paddles and fins all out. Plenty of rest - did a 1:17 on 100 #2, & a 1:15 on 100 #3!! I was pretty happy with that!
    200 breast/free by 50

    On Saturday, they were doing broken's from a dive, again, got out early: ~3400LCM

    Sunday, I swam at Morcom w/Jason, Hungry & his daughter Allison, & Kathy & Russ & Robin. Felt kinda tired.

    600 warmup choice stroke
    9 x 100 broken on the 1:40: 100, 50 on 1:10, 2 x 100, 50, 3 x 100, 50, 2 x 100, 50, 100 -- then a 100 easy
    12 x 50 on 1:00 - fly, kick, fly drill
    10 x 100 on 1:30 - bailed on #3 & #6 (did a 50 on #6) then put on zoomers for the last four 100's.
    200 easy

    This morning I swam w/ATAC - probably should have skipped yesterday if I wanted to do well today:

    600 back/free
    600 pull (I was feeling really strong here)
    400 kick
    500 fly/free by 25's w/zoomers
    500 breast/free by 50's
    6 x 100 fly/free by 50's on 1:40
    100 easy
    2 x 400 on 6:00 - since my current best meet time is 5:40 something, I was a bit worried about this interval - but I made it w/15 sec to spare - unfortunately, since we had already done so much fly, and I have been killing myself off by swimming nearly every day, I couldn't do the 3rd 400 - or the kick set afterwards or whatever they did. I tucked my tail between my legs and got out. Terry goes, is that all for today? Man. How do those kids do 3 hour workouts? (And then come back in the afternoon for 2 hours more?) Guess I've figured out how they swim faster than me in the meet when I keep up with them in practice - they have waaay more strength & endurance than I do. It sucks being old.

    4100 LCM

    Updated July 5th, 2011 at 08:05 AM by Celestial

  12. Sun., July 3

    by , July 4th, 2011 at 09:51 AM (The FAF AFAP Digest)

    Warm up:

    500 various

    3 x (3 x 50) @ 1:00
    single arm fly/single arm back/scull

    10 x 50 w/paddles @ :50
    odds = free
    evens = backstroke kick

    50 EZ

    Main Sets:

    10 x burst 25s w/fins @ 1:00
    odds = dolphin kick on back
    evens = dolphin kick on belly

    100 EZ

    6 x (50 AFAP fly w/fins + 150 EZ) @ 5:00
    -- Went 24 high on 5 of them. On one, I slipped off the wall on the turn and went a 25.
    -- Breakouts were dicey as usual.

    5 x 100 @ 1:45 warm down

    Total: 3550



    My quads were still sore to the touch upon arriving at the pool, but I was determined to re-start sprint work. Happily, my times were pretty good and indicated I hadn't lost too much raw speed, though I didn't feel like I was blasting on all cylinders. My stroke also felt choppy. But that didn't worry me overly much. I can smooth that out with some easy speed or 100 pace fly.

    Planning on hitting the gym and doing my Girls Holiday 5K today. I will focus on technique as usual. Might do a set for my 100 back today.

    Attached are a few more pictures from Valletta, Malta.

    Happy 4th everyone!
    Swim Workouts
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  13. Breck, continued

    by , July 3rd, 2011 at 10:59 PM (Chowmi's Blog)
    Happy Day Before the 4th!

    Today we went on a hike, see how beautiful:

    Then, Part II of Silverthorne Outlet shopping

    Dinner at Fatty's after two who will not be mentioned strongly vetoed mom's cooking for a third night in a row.

    Upcoming swim meet; A LCM Invitiational

    Chosing between two meets after that, both at Conroe ISD: South Central Zones or USA Sectionals. Most likely the latter due to schedule of the 50 free.
  14. Sun jul 3rd 2011

    by , July 3rd, 2011 at 09:27 PM (Ande's Swimming Blog)
    Sun July 3rd
    Swam a men's 160 - 199
    4 x 100 fr relay
    With Tyler mike & chris
    The wr was 3:48 & ar was 3:40

    Here's how we did

    TB 26.40 28.96 55.36

    MV 25.92 28.87 54.79*1:50.15

    AR 26.38 29.70 56.08 *2:46.23

    CE 25.04 27.33 52.37*3:38.60*

    I felt like I kicked too hard on the 1st 50
    my legs were dead from 75 on in
  15. Happy easy beach swim

    I had a nice relaxing swim at Brighton Beach today. It was my kind of summer beach dayócloudy, cool, even a little drizzly, no one much on the beach. (The lifeguards also seemed to be enjoying a low-key beach day, perched on the chairs in their rain gear.) The water was cool and very clear, and there were lots of moon jellies outówe could see them actively swimming along underneath us, just below arms reach. It was a beautiful and peaceful sight. Occasionally I would spear one as I reached into the water, but they came right back off, so I didnít end up with jellyfish-kabobbed fingers. Good thing.

    There were just 2 CIBBOWS swimmers at the beach when I got there, and 2 more came as I was getting out. I swam an easy 1Ĺ miles with my friend Cara (she had already done a 3-mile loop, and stayed in for more after too!). After I got done swimming I floated a bit in the shallow water where I could see the bottom. I watched a few spider crabs skittering about, and then saw a skate swim by underneath me. Very cool!

    My local paper ran a story on open-water swimming today that featured the upcoming 8 Bridges Swim. Thereís a picture of me in it--the CIBBOWS folks today said that they recognized me even without the caption, from my awkward left-arm entry that the photo so clearly depicts. (I wish I could say that the picture was taken at an odd angle, or that that it is an uncharacteristic motion for me, but in fact thatís just what my stroke looks like at this pointóitís still very much a work in progress.) It was very cool to see the article in printóglad to see OW swimming in this area getting some media attention, and Chaos getting some well-deserved props for his swim accomplishments and his role in creating the 8 Bridges event!

    Happy 4th everyone! I think Iím taking a rest day tomorrowóthis is the start of an easy week of training for me as I rest up for my first 8B stage swim on Friday. For those of you doing the virtual July 4th 5K workout, kudos to you--Iíll be with you in spirit, if not in actual yardage!
  16. The All American Invitational

    by , July 3rd, 2011 at 06:30 AM (Year Three: The Road Back)
    First of all, let me just say - the meet was a BLAST! I had a great time. I got to see many swimmers I haven't seen since either last year's Fall Classic (also at the IUPUI Nat) or Y Nationals. And, as the first meet hosted by Indy Aquatic Masters, the meet seemed to go off without a hitch. It did go really fast - so they put in an additional 10 minute break - and was over just before noon. YAY to my new team for a meet well done!

    As for me and my swims, well....

    Swim #1 - 50 Back - 45.83
    Ugh... but it's backstroke. It's a stroke that hasn't really improved since I first started swimming almost two years ago. Even during warm-ups, one of my teammates who I rarely see told me that my hips were rotating funny. Guess that's something to work on. I am just happy that I can finally feel where the catch is supposed to be. One step at a time... my backstroke is definitely a work in progress. Not happy with the swim, but not surprised.

    Swim #2 - 50 Fly - 37.42
    In reality, I was hoping for a faster time (a USMS LCM qualifying time to be exact), but I'm not far off and it's definitely do-able in a year. All in all, the stroke felt great. I was able to keep a 3 stroke to 1 breath pattern up until the last 15 meters when I switches to a 2 to 1 pattern. Felt good - apparently looked really good to my coach. All in all, after feeling really slow and tired in the water at practice all week - and not taking any time off or resting at all before this meet, I swam a time that was just off my fully tapered Y Nats time. Happy with this one.

    Swim #3 - 50 Free - 34.97
    Again, I was hoping to be faster and get the qualifying time outright, but it's close enough that I'm confident - especially based on how I was feeling prior to racing in this meet. Much better breathing pattern maintained for most of this 50 too. I know people say you shouldn't have to breathe at all during a 50 - and I laugh. I have, however, gone from breathing every stroke to breathing every 6 (which is what I was able to maintain for almost the entire 50). Making progress there. Overall, happy with this swim.

    Swim #4 - 100 Free - 1:19.09
    This race started off well when I remembered to head to the opposite side of the pool from where all my other races had started. And, I remembered to flip turn AND COME BACK! Other than that, my plan was to swim the first 50 strong, build the 3rd 25, and be ALL OUT for the final 25. Not so much. By the final 25, my legs were burning something fierce. Not quite sure how I should have swam it differently and think the last 25 especially is where the lack of rest really caught up to me. Happy with this swim? Not exactly. Upset with this swim? Not exactly. Just really not quite sure what to make of this swim. Guess it's back to the pool to continue working on form, breathing, and stamina.

    All in all, this was a great way to begin a long holiday weekend. And, last night, my husband and I picked up his daughter from the airport. She will be with us for the rest of the summer!

    Saturday... it was a good day! Enjoy your swims and have a wonderful and safe holiday!
    Swim Workouts
  17. 4th of July in Breck, 2011

    by , July 2nd, 2011 at 10:51 PM (Chowmi's Blog)
    I am a firm believer in not attempting any hard core/yardage training during vacations. It takes away from the other fun stuff, like how fast I can do Colorado's Largest Human Maze at Peak 8 fun park! My legs are still sore!

    Between the four of us, we won 2 pinwheels, 1 jumping frog, one gummy jumper, 1 disk shooter, and mom took one for the team and won the snake-on-a-string!!!

    Thur, 6/30 13 hour drive to Breck, Co!
    Fri, 7/1 Peak 8 Fun Park & Shopping
    Sat 7/2 Breck Recreation Center and Silverthorne outlet shopping and Target

    400 warm up mix strokes
    200 kick, broken by 50 w/kickboard
    200 kick, broken by 50 back/sides
    100 swim, broken by 25
    100 assertive fly ie, don't get in my lane, broken by 25's
    100 easy

    This is typical of what I do when I go on vacation. This trip I am much better about stretching in the AM and PM for about 15 minutes. I do the Dara Torres Resistance stretching exercises, as well as my own combination of yoga inspired stretches. I have been doing the DT video exercises religously since I bought it, several years ago.

    While it's not a lot in the water or on land, I am usually pretty good about "not losing it" or "crossing over to the darkside" or "having to start over again" when I return from vacations.

    Andf now, for my pledge of excellence. Not not swimming related.

    I do solemnly swear, as an extreme couponer in training, to never forget my coupon book again.

    Best extreme buy of the trip so far: photo frames, originally $5.95 marked down to $.50 and with entire store 20% off, they were $.40 each!!!!!!!!!!!!!
  18. Day 6 of the Return

    by , July 2nd, 2011 at 08:56 PM (Elise's Fitness Fun)
    Got a short swim in down at the outdoor pool yesterday as follows:

    400 Reverse I.M. as follows:
    100 free, 100 breast kick, 100 back, 100 fly kick

    200 breast kick

    400 kick on side with fins

    1000 meters

    Early in the evening, did a 2 mile run with son at an easy pace for a total time of 18:45.
  19. Sat., July 2

    by , July 2nd, 2011 at 08:29 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Just went to yoga today. It wasn't as bad as I expected either. I didn't even fall out of my fav "wounded crane" position. I could tell I didn't stretch at all of vacation though.



    Had to get up very early to take my 2 jet lagged girls to the Sat. summer league A meet. Mini hadn't been in the water since March, but swam respectably. Lil Fort had a great meet, including winning the 50 free from an outside lane.

    Psych sheets for Auburn Nats are out:

    Still somewhat disappointed the meet isn't larger. Who needs short days in Auburn? I forsee some pre-dinner naps.

    Attached are 5 pics from Malta -- fishing village and the Blue Grotto.

    Planning a sprint workout for tomorrow. Hope the body agrees. Quads are fairly sore from yesterday's jumping and dropping.

    Updated July 2nd, 2011 at 09:36 PM by The Fortress

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  20. Saturday, 7/2/11

    by , July 2nd, 2011 at 02:12 PM (A comfort swimmer's guide to easy swimming)
    Warm up
    200 swim - all free

    200 kick - IM order no board, all on back
    200 drill/swim - IM drill
    200 pull/scull by 50's

    More warm up

    10 x 50
    2/1:00 build, 1/55 strong
    2/1:00 build, 1/50 stronger
    2/1:00 build, 1/45 fast
    50 easy
    - around 45 on the builds, others went 43-41-39

    Main Set (3000)
    6 x 500's set/9:00
    1 - 200 free/100 back/200 free - 8:25
    2 - 50 back/400 free/50 back - 8:35

    3 - 50 free/50 back/300 free/50 back/50 free - 8:30
    4 - 100 free/50 back/200 free/50 back/100 free - 8:15
    5 - 150 free/50 back/100 free/50 back/150 free - 8:35
    6 - 200 free/100 back/200 free - 8:35

    Kick (600)
    6 x 100 w/Fins Alternate flutter and dolphin, - 1, 2, 5, 6 on back, 3, 4 with board

    Warm down
    100 easy

    Total: 5000 meters

    After swim went for 45 minute bike ride.