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  1. Wednesday, 7/6/11

    by , July 6th, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    Warm up (1000)
    400 Free
    (1 minute rest)
    200 IM - S, K,D, S
    (1 minute rest)
    4 x 100 Free/15sr ds down to 80% effort
    - swam these around 1:35->1:32 holding stroke count to 18 SPL
    Easy 200 swim

    Main Set (1000)
    5 x 200/3:30 Build - pick a different focus for each
    - went 3:15, 3:15, 3:16, 3:17, 3:08

    Pull (400)
    4 x 100/1:50 - focus on catch
    - with TYR Freestyler paddles, was going 1:32-1:33 on these

    Warm down (400)
    400 Continuous swim

    Total: 3000 meters

    Updated July 6th, 2011 at 07:20 PM by poolraat

  2. LCM to SCY - But Not in One Practice

    by , July 6th, 2011 at 11:52 AM (Year Three: The Road Back)
    Tuesday's practice, which I forgot to blog about yesterday - sorry!, was in LCM. I'll get into that shortly. Today, however, and for the rest of the week, we'll be in SCY. It's Indiana's moratorium week, i.e. high school coaches cannot have contact with their high school athletes. So, the pool won't be changed over after practice at the end of the day due to lack of swimmers..... At least we don't have to change the pool out mid-set. It should be LCM again on Saturday. YAY.

    Tuesday's swimming endeavor:
    300 Warm-Up
    8 x 50 Free on 1:00
    4 x 100 Kick on 2:15
    8 x 50 Drill/Swim on 1:05
    1 x 1500 on 27:00 (could do as straight swim or change it up a bit - I did 500 free; 500 kick/IM stroke by 50 as fly, back, breast, fly, back; 500 pull)
    200 Cool-Down
    Total Meters - 3200

    As for today, here's what we did this morning:
    350 Warm-Up
    8 x 50 Drill/Swim Free on 1:00
    3 x 100 Kick on 2:00
    16 sets (4 fly, 4 back, 4 breast, 4 free - all w/ no fins):
    - 1 x 50 Free Easy on 1:00
    - 1 x 25 Stroke FAST on :40
    3 x 200 Pull on 3:10, 1>3
    400 Cool-Down
    Total Yards - 3250

    Here's my new challenge to myself - to do as much stroke work as I reasonably can without using fins for the added boost. Since I know you're wondering, I'm defining "reasonably" as making me really tired, but still holding some semblence of proper form. Of course, that being said, we've got two stroke heavy days coming up... so we'll see how I do.

    Off to get a new cell phone after work, as my current cell phone was accidentally knocked into the toliet (clean water, whew!) one morning when I was wondering why I get up so blasted early to swim. I'm only sharing this (other than so you can all laugh at me) to let you know that should something this stupid happen to you, dry the phone off as best you can, remove the battery, and completely cover all parts with rice and be patient. It took almost 36 hours for all of my cell's functions to come back (and I must mention it wasn't a smart phone), but come back they did. Now, if this new phone can just stay dry.....

    Enjoy your swims today!
    Swim Workouts
  3. Wednesday Workout

    by , July 6th, 2011 at 09:58 AM (Pete's swim blog)
    Next couple days are up in the air since the Huntsville city meet is taking place. Brings back lots of memories. I think they are going to let the Masters in early before the city meet starts. Other swim teams appear to have been kicked out.


    400 Free
    100 Kick
    200 IM
    100 Kick
    400 Pull

    400 Free
    200 Kick down/Free back
    200 Kick w/ Fins
    4 x 50 Kick w/Fins
    100 Easy

    400 Choice Stroke down/Free back
    400 Drill down/Free back fast
    4 x 100 Pull
    4 x 50 Free
    8 x 50 IM Order
    100 Easy

    3 x 200 (Stroke/100 Free/Stroke)
    100 Easy

    4 x 50 IM - 1:00
    4 x 50 Kick - 1:15
    4 x 50 IM - 1:00
    4 x 50 IM - 1:00 Substitute one stroke w/ Kick

    200 IM Easy cool down

    (5900m Total)
    Swim Workouts
  4. Wed Jul 6th 2011 LCM

    by , July 6th, 2011 at 09:57 AM (Ande's Swimming Blog)
    Wed Jul 6th 2011 LCM

    yesterday was my son's 22nd birthday
    at a bit too much

    Zones is really close.
    I leave for Houston in 2 weeks and a day. Meet starts in 2 weeks & 2 days.

    Subscribe to Ande's Swimming Blog

    Lifted weights this morning
    just a warm up and a heavier set
    might lift again this afternoon

    Whitney Coached
    UT, main pool
    6 - 7:30 dove in 6:10
    wore FS PRO jammer
    swam with James, Chris, Tyler, Todd, Nate & Ned,
    beside Dakota

    assigned 400 300 200 100

    Main SET: LCM

    10 x 50 fl on 1:00
    odds drill
    evens strong

    400 fr 70%
    went 5:10

    8 x 50 bk br on 1:00
    odds drill
    evens strong

    300 fr 70%
    went 3:45

    6 x 50 br 1:10
    odds drill
    evens strong

    200 fr 70%
    went 2:27

    4 x 50 fr
    odds drill
    evens strong held 32's

    100 fr 70%
    went 1:11

    4 x 100 fr on 1:15 made it

    100 k easy

    assigned 4 x 100 on 1:10
    did: didn't start with group couldn't hold so I did 3 skipped 1

    50 easy

    50 fr strong
    went 27


    2011 South Central Zone LCM Championships INFO
    Fri Jul 22 - Sun 24, 2011 in
    Shenandoah (Houston), TX

    Updated July 6th, 2011 at 10:04 AM by ande

    Swim Workouts
  5. A no energy sprint attempt

    by , July 6th, 2011 at 07:31 AM (Mixing it up this year)
    Just could not seem to move. Even Coach Walt commented that my swimming looking tired. It felt like I was tired too.

    I know part of it is that I don't eat before I swim practice but I do before a meet. That is what makes the difference.

    10x100@2:00 Free
    10x50@1:30 Fly drill w/fins odds skull evens stone skipper
    500 Fly kick w/fins streamline
    5x100 from dive sprint 25's fly rest easy free
    miserable exuse for a sprint but my starts themselves looked good from what I was told

    Total 2500 meters
  6. Tuesday, 7/5/11

    by , July 5th, 2011 at 11:18 PM (A comfort swimmer's guide to easy swimming)

    Warm up (800)
    400 Free & back
    8 x 50 Choice/10sr Odds kick/Evens drill
    - did fist and 1 arm drill, back & free
    - kicked 2 with board, 2 on back

    Pull (600)
    1 x 600 Pull - 50 free/50 Bdk
    - with buoy & catch paddles

    Main Set (900)
    Swim following 2 times:
    Count strokes on free and keep even. Descend 200's
    100 Free Swim/1:45
    - 18 SPL on both went 1:35 on 1st, 1:30 on 2nd
    150 Drill - 50 Free/50 Back/3:00
    - swim tim on both was 2:45, did fist drill on both
    200 Back - Swim/4:00
    - went 3:30 on both

    Mini Set (400)
    Repeat 2x
    50 Easy Free/1:00
    50 Build Choice/1:10
    - 1st free around 45, 2nd back, around 50
    50 Easy Free/1:00
    50 Sprint Choice from push/1:10
    - 1st free around 36, 2nd back, around 41

    Warm down
    100 easy

    Total: 2800 meters
  7. Tuesday, July 5

    by , July 5th, 2011 at 09:41 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    The class was unexpectedly packed. This make the heat much worse than usual. By the last few postures, I was somewhat nauseous. But still worthwhile! My lower back was somewhat sore (in a good, not bad, way) from yesterday's deadlift singles and yoga made it feel more limber.



    Not sure what I'll get in tomorrow. Mini Fort is having her wisdom teeth out. I'm hoping she is well enough that I can sneak off to the Terrapin Masters practice at night.

    Attached are a few pics from the ruins of Pompeii. Camera doesn't really do it justice. Nor could I really capture Mt. Vesuvius (both the destructor and preserver of Pompeii), which we visited earlier that same day.

    Off to finish watching the Tour de EPO.

    Updated July 5th, 2011 at 09:50 PM by The Fortress

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  8. Tuesday, July 5th, 2011 4:30pm

    by , July 5th, 2011 at 09:25 PM (Fast Food Makes for Fast Swimming!)
    Wow, I'm tired. I'll be sore later...

    This is my 4th swim over an eight or nine day spread...totalling not very much yardage. I'm used to 5-6 day/week system. My body will pay for it soon.
    Work is just kicking my butt. Being on your feet 11+ hours running around fixing stuff and running the cherry line is strenuous. At least the 65 hour paychecks are kind of worth it. I think...

    300 Free
    5 x 100 Free Pull @ 1:20
    200 Kick w/ board - ended up being a 100 kick with a 3 minute double leg hamstring cramp to deal with.

    Originally I was planning on doing the 800 IM for time from the discussion forums, but with the cramping I cancelled that idea really quick!!

    500 IM Drill (200 Fly, 150 Back, 100 Breast, 50 Free)
    500 Free Pull (this was "about 500"...I had to dodge 2 other lap swimmers at this point, one that was a moderate speed, and one that was "swimming".

    ~2000 Yards (maybe)

    I do have a USA-S Meet coming up here in Wenatchee this weekend (Starlight Invitational). I'm only going to swim Saturday's and Sunday's sessions. The OT at work is more valuable to me to skip out on Friday and Saturday work. I got the timeline already and don't start till 5:30pm with my first event, so I can work all day & just do a "deep tank warmup" and swim. I can't do that bad...can I???

    Saturday: 400 Free, 200 IM, 100 Fly
    Sunday: 200 Free, 100 Back, 50 Free, 200 Fly

  9. 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!)
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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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  15. 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

  16. 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
  17. 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

  18. 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
  19. 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

  20. 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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