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  1. An easy Saturday with the girls

    by , June 4th, 2011 at 01:21 PM (Mixing it up this year)
    I managed to get in some leg work that was worth while.

    10x100@1:45 Free
    500 Free kick 25 kick at surface/25 kick just below surface/25 kick deep (deep kick is the toughest
    200 Free w/snorkle
    300 Free kick w/fins
    500 Free kick w/fins easy

    Total 2500 yards
    Categories
    Uncategorized
  2. Distance Free Day - 5500 yards

    by , June 4th, 2011 at 12:42 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    Since I am planning to do the postal swims this summer as well as some open water, Saturdays are going to be distance free days. Goal is to get as much yardage in as possible during the 2 hours I have available for swim. Started with 5500 today and even though there was time to get another 1000 or so in, I was getting a bit tired as this is almost double what I usually do. So I stopped before my form fell apart.


    Warm up (500)
    200 swim + 100 kick
    4 x 50 scull/ drill

    Main set (4800)
    4 x 500 free/8:00
    4 x 400 free/6:20
    4 x 300 free/4:45
    all of above swims at ±1:30/100 pace. No extra rest between sub sets

    Cool down (200)
    2 x 100 back/2:00 easy

    Total: 5500 yards
    Categories
    Uncategorized
  3. Tough week... need rest

    by , June 4th, 2011 at 09:25 AM (Pete's swim blog)
    Aside from ramping up my distance, I've been getting up earlier all week. It has been a major adjustment and my body isn't liking it at all. The big problem is sleep. Getting up at 4:05 means I really need to get to bed at 8:00. With 3 kids, this just isn't practical. So, I'm dragging through with 6 hours of sleep a night. Not sure how long I can hold up like that. There have been lots of positives though. I'm adjusting to long course quickly. I've put in 25 Km this week which includes taking monday off. My breast stroke feels great. I'm slowly getting to where I'm the fastest on all breast stroke sets except for the high school kids. Lots of catch up drills and left side breathing has helped iron out some flaws in my freestyle stroke. Look forward to next week but for now... some rest.

    LCM

    Warm up
    400 IM down/free back
    200 Kick

    2 Times through
    * 3 x 200 100IM/100Free
    * 3 x 150 Pull one paddle only
    * 3 x 100 stroke down/Free back descend

    12 x 50 Free - 1:00 2 hard/1 easy
    400 Kick down/pull with board back

    300 Fly/Back/Free
    4 x 50 Breast Drill/Swim/Drill/Swim

    200 Cool Down

    (5000m Total)
    Categories
    Swim Workouts
  4. Apple Capital Meet (USA-S) Friday 1500

    by , June 3rd, 2011 at 09:15 PM (Fast Food Makes for Fast Swimming!)
    I made it!! I conquered my fear. It's been about 15 years since I've done a LCM 1500, and I know why now. It may be another 15 years before I think about it again! (kidding...at least not till next year though)

    I swam a 2200 yard practice this morning at 5:00am which is way more than I usually do the day before/of a meet, so I guess I'm "swimming right thru" this one. My distance free always does better when I put in more yardage (imagine that!), which I have been doing over the past few weeks.

    Well, tonight I was the 13th overall seed in the 1500. It was mixed gender and I think only 3 girls were seeded ahead of me. I'll have to check the final results to see how many chicked me in the end.

    Here are the splits (stopwatch):

    32.3/35.9 (1:08.3)
    36.9/36.7 (2:22.0)
    37.4/37.4
    37.5/37.9 (4:52.2) - 3 sec. slower than my 400 from 3 weeks ago
    38.1/38.0
    38.1/38.5
    38.0/38.3
    38.5/38.3 (9:58.1)
    38.3/38.0
    38.7/38.3
    38.4/38.6
    38.6/38.5
    38.6/38.8
    38.2/37.9
    37.2/36.4 (18:52.60)

    My entry time was 18:56 which was an educated guess from the conversion of SCY 18:07 + about :20-:30 or so. I think I was 2nd or 3rd in my heat, which was nice. The kid next to me was back and forth for about the first 500 and then he fell back quickly. I even lapped a few of the outside lanes, which gave me enough time for about a 50 of cooldown (which isn't adequate, but will suffice!). My triceps and lats are saying OUCH right now, so I know I did good.

    I was very happy with my consistency. I wanted to hold 1:15s, but 1:16s will work. I got my LMSC record for both the 800 and 1500 LCM frees, so I did good. That means I don't have to swim either of these again this year. Very nice!!

    Tomorrow, I've got about 5 hours of overtime work to do in the morning before I head over to the pool for a long session.
    Tomorrow, I have the 100 Free, 50 Fly, 200 Fly, and 200 Breast. I'm the #3 seed in the 50 Fly! All the other events are going to be tough, but fun. I like being at a meet right here at home.

    Updated June 3rd, 2011 at 09:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  5. 30th Anniversary

    by , June 3rd, 2011 at 07:38 PM (Workout Swimmer)
    Today is my 30th anniversary. Started off in a stellar way - got up as usual at 4:50 for practice - got to the pool early (yeah!) and found out that the chlorine was so high (16) we couldn't get in. They faked it and let us in 45 minutes later - I did NOT do drylands - and we could really taste the chlorine for the entire 40 minute, 2150 swim.

    600 back/free
    6 x 100 pull on 1:30
    300 kick
    50 easy
    10 x 50 on 1:00, descend 1-3, hold 4 & 5
    100 easy
    Total: a grand 2150 LCM

    Then I went to work and handed in my resignation. Both of them had to pull me away from seeing (their) patients to beg me to stay (over my dead body) which then of course, forced me to be behind on getting to patients, and so I didn't finish seeing people until 30 min after close - with still charting to do. Surprise. But that's why I'm quitting. Happy Anniversary Honey - can I just go back to the pool and swim until I'm numb & can't remember what I'm upset about?
    Categories
    Uncategorized
  6. More Jazzy Drylands, Friday, June 3

    by , June 3rd, 2011 at 07:23 PM (The FAF AFAP Digest)
    Drylands:

    bench press
    warmed up with
    30 x 2 x 10, 45 x 1 x 10
    then did
    55 x 3, 15/13/14 reps
    probably needed more weight, as I didn't drop much in reps

    Kneeling cable pullover
    4 sets of 25, 20, 20, 15 at increasing mystery weights (5, 6, 7?)

    Face pull
    4 sets of 25, 25, 20, 15 (?) at increasing mystery weights (5, 6, 6?)
    -- I shamed Jazz into doing these at a higher weight.

    Dumbbell lateral raise
    8 pounds, 4 sets of 10

    Jazz went off to do more upper body, while I opted for explosive work.

    box jump, 10
    altitude drops from high box (yipee!), 10
    standing broad jumps, 10
    knee tuck jumps, 2 x 10
    overhead med ball slams, 10
    RC external rotators

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

    Commentary:

    That was a lot of reps of the same exercise for me! It will be interesting to see if I'm sore tomorrow. Hoping to drop in for the Terrapins Sat. am workout. According to FB, they've already had their kick intensive practice of the week ...

    Updated June 3rd, 2011 at 11:29 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  7. Friday, 6/3/11

    by , June 3rd, 2011 at 06:24 PM (A comfort swimmer's guide to easy swimming)
    SCY in Boise with Coach Kelsey.
    Today is Kelsey's birthday so had birthday cake at workout.

    Warm up
    5 – 10 min choice – any equipment
    - 200 swim - 200 kick - 200 pull

    Sprint Set (400)
    16 x 25/40 15 yards easy – flags in fast – Finish with Feet
    - alternated free and back

    Backstroke Set (1200)
    2 x Set…no fins
    1 x 200/20sr smooth
    - went 3:00, 3:05
    2 x 100/15sr build
    - averaged 1:27
    4 x 50/10sr desc
    - 45->41 each time through

    Kick Set (600)
    6 x 100/10- 15sr
    100 streamline
    100 with board


    Pull Distance (800)
    1 x 800 continuous
    - with big paddles and buoy - 11:30

    Warm down
    100 easy back & free

    Total: 3700 yards
    Categories
    Uncategorized
  8. Double FAST Fri Jun 3rd, 2011 LCM

    by , June 3rd, 2011 at 03:18 PM (Ande's Swimming Blog)
    Double FAST Fri Jun 3rd, 2011 LCM

    lately noon work outs have been scy but today was LCM
    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool LCM
    noon to 1:15 dove in around 12:08
    wore SPEEDO FS PRO jammer
    swam with ned
    beside james & bob

    WARM UP
    swim till 12:18
    swam easy 50's on 40 & 55

    Main SET: LCM

    assigned 400 fr fast on 10:00
    did 200 fr fast on 10:00
    dove went 2:14

    assigned 200 fr fast on 5:00
    did 100 fr fast
    dove went 1:00

    assigned 100 fr fast on 2:30
    do 50 fr fast
    dove went :26

    100 easy

    got out & changed into leg skin

    assigned 400 fr fast on 10:00
    did: 100 fr easy speed
    dove went 1:05

    assigned 200 fr fast on 5:00
    did 100 fr fast
    dove went 1:00

    assigned 100 fr fast on 2:30
    did 50 fr fast
    dove went :27

    200 easy

    assigned 6 x 50 fr on 1:30
    odds fr fast dive
    evens easy
    did 4 x 50 same on odds & evens
    went 28, 28

    100 easy

    Meets

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

    Thinking about doing this swim
    2011 Got2Swim for Colin's Hope
    Swim Date: 9AM, Friday, September 2, 2011
    Swim Start: 4 Miles - Boat Ramp under 360 Bridge
    Swim Finish: Boat ramp just West of Abel's on the Lake/Mozart's/Hula Hut

    Updated June 3rd, 2011 at 04:10 PM by ande

    Categories
    Swim Workouts
  9. FAST Fri Jun 3rd, 2011 LCM 400, 200, 100

    by , June 3rd, 2011 at 12:40 PM (Ande's Swimming Blog)
    FAST Fri Jun 3rd, 2011 LCM

    woke up early,
    dropped wife off for her 6:20 am flight,
    got to practice around 5:40

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in FIRST
    wore SPEEDO FS PRO jammer
    swam with nate, nate, todd, & chris
    beside tyler, Larry & Jim


    WARM UP
    2 x 400, 50 , 50


    Main SET: LCM

    400 fr fast on 10:00
    from a push
    went 4:51

    200 fr fast on 5:00
    from a push
    went 2:17

    100 fr fast on 2:30
    from a push
    went 1:05

    300 easy

    400 fr fast on 10:00
    dove
    went 4:56

    200 fr fast on 5:00
    dove
    went 2:14

    100 fr fast on 2:30
    dove
    went 1:03

    300 easy

    8 x 50 fr on 1:30
    odds fr fast dive
    evens easy
    went 28, 28, 28, 26

    100 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    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
    Categories
    Swim Workouts
  10. Long Thursday / Recovery Friday

    by , June 3rd, 2011 at 11:18 AM (Year Three: The Road Back)
    Yesterday just got away from me and I never actually made it to putting the workout here. Between swimming, dryland, work, errands because my girls overlooked things, and a softball double-header, it just didn't happen. However, I was able to get my swim in - first thing, as a matter of fact. Here's what I did yesterday:

    400 Warm-Up
    8 x 100 Pull on 1:40, 1>4, 5>8
    1 x 300 Kick on 6:00 (25 Fast, 50 Moderate, etc.)
    16 x 25 on :30, every 4th Fast (1-4 Fly, 5-8 Back, 9-12 Fly, 13-16 Back - wore fins)
    8 x 50 Free on :50 (no fins)
    4 x 100 Kick on 1:40, 1>4
    2 x 200 Pull on 3:15
    1 x 400 IM Order Drill Cycle (w/ fins) on 6:30
    300 Cool-Down
    Total Yards - 3800

    After that, don't really know what I was thinking coming home to do drylands, but that was another 40 minutes of jumps, squats, weights, etc. courtesy of the Wii NFL Training Camp's 60-day challenge. Of course, work was not optional, but the softball double-header? Gracious.... glad today's workout was a better "recovery" type one. Here's what we did this am:

    400 Warm-Up
    3 sets:
    1 x 100 Kick Moderate on 2:15
    2 x 50 Kick Fast on 1:00
    3 sets (did all free - no fins!):
    2 x 50 Swim on 1:00
    1 x 100 Swim on 2:00
    2 x 50 Swim Faster on 1:00
    1 x 100 Swim Faster on 2:00
    2 x 50 Swim on Fastest on 1:00
    3 sets:
    1 x 100 on 1:50 (25 Fly, 25 Free, 25 Fly, 25 Free w/ fins)
    1 x 100 on 1:50 (25 Free, 25 Fly, 25 Free, 25 Fly 2/ fins)
    300 Kick Cool-Down
    Total Yards - 3400

    Of course, I'm supposed to do another NFL dryland session today. Plus, I've been working in the yard - and it still needs to be mowed. Huh.... can you say nap? I'm sure hoping a good nap is in my future.

    As you for, I hope you enjoy your swims!
    Categories
    Swim Workouts
  11. Friday, June 3, 2011 5:00am

    by , June 3rd, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Nothing too special. Just a nice and easy swim before the meet starts this afternoon.

    Warmup:
    200 Free
    100 Kick
    200 Pull
    200 Fly Drill
    100 Kick
    200 Pull

    300 Free @ 4:00 nothing tough, holding 1:15 per 100s
    200 Free @ 2:40
    100 Free @ 1:20

    300 Free Pull @ 4:30 same here 1:15s/100
    200 Free Pull @ 3:00
    100 Fly went 1:05 about 80% effort

    -----------------
    2200 Yards

    I've got to swim the 1500 frickin' LCM about 4:00pm today (about 8 hours away). I haven't done one since I was 18 years old. I never liked it then, and I'm sure I still don't like it now!! No online seeding or heatsheets have been given out. Only the timeline that shows 102 entrants in the 1500. Hopefully I'm in the Top 20 so I can get done by the 2nd heat. I don't want to be waiting around all evening...though I could just go back to my house a mile away.
  12. Friday Workout

    by , June 3rd, 2011 at 08:43 AM (Pete's swim blog)
    Swam inspired by the 4x100 Jason Lezak video posted yesterday. Felt great until the 2 x 50 Fly and then I got a painful reminder that I am not in fact Jason Lezak. It was fun while it lasted though. Still had a pretty good day. Starting to wear out while adjusting from 4000 yards/day of short course to 5000 m/day of long course. I think Roger wants us to get up to 6000 eventually.

    LCM

    700 Warm up

    3 x 100 Pull
    3 x 100 Kick
    3 x 100 Choice

    3 Times through
    * 200 IM
    * 2 x 50 Stroke (#1 Fly, #2 Back, #3 Breast)
    * 200 Free
    * 2 x 50 Free

    2 x 100 Kick - no board
    2 x 100 Kick w/ board
    2 x 100 Choice

    2 Times through
    * 3 x 100 - 1:30 Pull
    * 2 x 50 - 1:00 Fast

    200 Cool Down

    (5000m Total)
    Categories
    Swim Workouts
  13. The Friday Flyer is at it again

    by , June 3rd, 2011 at 08:21 AM (Mixing it up this year)
    The kids are all gone this weekend and I have been debating on going to Athens for the meet but then I did this workout. OUCH!!!

    Feels so good when it is over and the feeling of accomplishment is great.

    5x100@2:00 Free
    500 Fly w/fins in 8:43 not terribly fast by any means
    500 Free kick w/fins every 3rd 25 moderate
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast swim
    500 Free w/paddles & bouy moderate
    4x50 from block 20 meter breakouts then easy to end

    Total 3200 meters
    Categories
    Uncategorized
  14. Thursday, 6/2/11

    by , June 3rd, 2011 at 12:41 AM (A comfort swimmer's guide to easy swimming)
    SCY
    In Boise with Coach Kelsey

    Went to Kelsey's noon practice and only 2 swimmers showed up. Was nice to have her (almost) undivided attention.

    Warm up (800)
    300 swim free & back
    200 kick on back
    3x100/10 sr build

    Main Set (3075)
    In lengths, swim backstroke AFAP the last length of each swim

    15-20 sec rest after each swim, ±1 min rest after each round

    8-7-6-5-4-3-2-1 (36=900)
    7-6-5-4-3-2-1 (28=700)
    6-5-4-3-2-1 (21=525)
    5-4-3-2-1 (15=450)
    4-3-2-1 (10=250)
    3-2-1 (6=150)
    2-1 (3=75)
    2 (1=25)

    Cool Down
    200 easy

    Total: 4075 yards

    This was an interesting and fun workout. The final back sprint made it a real challenge. most were under 20 sec, a few as fast as 16, and a few around 21. On the free portion of each swim was averaging 1:22-23/100, faster on the shorter swims at the end of each round.
    Categories
    Uncategorized
  15. Sick of Myself, Thursday, June 2

    by , June 2nd, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition:

    12 x 50s @ :10 RI
    odds = Chris' SSR (same side rotation) drill (very cool)
    evens = fly drill

    6 x 25 shooters @ :35
    6 x 25 burst dolphin kick @ 1:00
    6 x 25 dolphin kick w/board @ 1:00
    odds = fast
    evens = easy
    6 x "25s" -- dolphin kick down to bottom and squat jump up with fast dolphin kicks

    100 EZ

    Modified Tall Paul Set:

    1 x 50 fly @ 1:00, 1 x 100 easy @ 2:00
    1 x 50 fly, 1 x 50 back, 1 x 100 easy
    1 x 50 fly, 1 x 50 back, 1 x 50 breast, 1 x 100 easy
    1 x 50 fly, 1 x 50 back, 1 x 50 breast, 1 x 50 free, 1 x 100 easy

    -- Did all 50s @ 1:00 and used fins. The last 50 in each sequence was @ 95%. So I did a fast 50 of each stroke (went 25, 25, 32, 25).

    Warm down:

    4 x 150 w/paddles @ 2:30
    50 free, 50 kick, 50 scull

    50 easy

    Total: 2950

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

    Commentary:

    I'm sick of myself. I am apparently boring company because I am tired of training solo all the time. I know ... I should "HTFU, Nancy." But I find it is difficult to HTFU 24/7. This could, of course, reflect poor character. But I prefer to blame it on sprinter ADD.

    In trying to break out of this grind, I am lifting with Jazzy "Skinny Bastard" Goldman tomorrow at his gym, swimming with new mommy Julie next Tuesday, and trying to get to a Terrapin practice this Saturday or next week. Julie will be doing 3 x 2000 and I will be doing 50 flys @ 5:00 or so. Susan Williams may join us as well. And I have it on good authority that the Terrapins will let me modify their practices if I am a good lanemate. Which I am!

    The next 2+ weeks will be nutso crazy with prom, graduation, summer league, mom visiting etc. Getting excited about the vacation (Malta, Corsica, Rome, Naples, Portofino, Palermo, Nice & Eze, Barcelona). But I am worried about the loss of conditioning.

    Attached is a pic of Fort Son celebrating qualifying for finals. He wants a road bike for graduation, and, after discussions, we will probably get him a Felt F4. Should last for years.

    Updated June 2nd, 2011 at 05:48 PM by The Fortress

    Categories
    Swim Workouts
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  16. Sarasota Y Sharks Masters 5:30 AM Workout -06/03/11

    by , June 2nd, 2011 at 03:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two times, round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 easy swim

    5 X 300 free 5:00
    Descend 1-5

    8 X 50
    odd: blocks- 25 sprint/25 easy
    even: 25 easy/25 build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  17. Thu Jun 2nd, 2011

    by , June 2nd, 2011 at 12:43 PM (Ande's Swimming Blog)
    Thu Jun 2nd, 2011 LCM

    forgot to set my phone alarm,woke up a little late, need to leave by 5:15 to be on time think I left around 5:35

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in6:20ish
    wore B70 training jammer
    swam with nate todd, chris, marcio, tyler, Brandon, and Ned
    beside Larry & Jim


    WARM UP
    missed

    Main SET: LCM

    8 x 100 fr on 1:30
    hold 1500 pace
    held 1:14's - 1:16's

    100 easy

    8 x 100 fr on 1:30
    hold 800 pace
    held 1:10's - 1:12's

    100 easy

    8 x 100 fr on 1:30
    hold 400 pace
    held 1:08's - 1:10's

    100 easy

    4 rounds of 4 x 50
    3 on :35 which I did as 150 straight on 1 & 2, dove 3 & 4, stopped at 50 then swam 100 straight
    1 on around 2:00
    went 1:46, 1:46, 1:46, 1:45


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    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
    Categories
    Uncategorized
  18. Wed. Team Practice

    I had not been in the the water since Sat. and boy did I feel it. Personally, I do much better by swimming five or six times throughout the week even if two or three of them are not very intense. Just couldn't get it going and felt like I was a foot below the water surface. School is out this week so I won't have to take the little ones to school for awhile. This will free up my mornings a lot.

    I sent in my entry for the South Carolina Long Course State Championships today. I have not been in a 50M pool since I was 18.
    I am now 41.

    I am actually really looking forward to it. Signed up for a bunch of events just to see how I'll do.

    Practice went as follows:

    2 x 200 swim, 100 kick

    10 x 50 @ 60 drill/swim by 50

    8 x 100 pull @ 1:35 breathe 3/5 by 50

    6 times through
    100 strong @ 1:30
    50 all out sprint

    4 x 200 w/fins kick/swim by 50
    odds backstroke
    evens free

    250 free done as
    50 mod,50 sprint,50 mod,50 sprint,50 mod

    200 w/d


    Kind of a bunch of different things and I was glad that that it was not a killer. Looking forward to doing some serious training now.
    Categories
    Uncategorized
  19. Thursday workout

    by , June 2nd, 2011 at 08:42 AM (Pete's swim blog)
    Lots of drill today. I've been working on catch up stroke and breathing left anyway so this was a good day to focus on that.

    LCM

    400 Free
    2 x 100 Choice

    7 x 300 - Various kick/pull/drill combinations

    6 times through
    * 200 Pull 2-3-2-3 breathing pattern
    * 50 Build

    2 x 50 Stroke build

    800 IM Easy

    (5100m total)
    Categories
    Swim Workouts
  20. My legs hurts GOOD!

    by , June 2nd, 2011 at 07:31 AM (Mixing it up this year)
    With all the leg work, the fat off my thighs had better GET LOST! Another hard day of leg work and easy arm day.

    I have given my arms a rest lately since my elbows have been stiff lately. Tomorrow I hope to focus more on the arms.

    10x100@2:00 Free w/4 beat kick
    10x50@:05R Free w/fins one arm at side other bent above surface, rotate with hips to breath (I have a problem letting the hips lead the rotation but still trying to get it right)
    10x50@1:15 Free kick w/fins went 1:05, 1:05, 1:05, 1:06, 1:10, 1:05, 1:06, 1:04, 1:03, 1:00 (this was tough without the extra rest)
    2x500@9:00 Free w/paddles & bouy concentrate on getting a good catch

    Total 3000 meters
    Categories
    Uncategorized