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  1. MATT Monday Workout

    by , March 21st, 2011 at 09:52 AM (Pete's swim blog)

    400 Warm up

    6x50 - :45
    50 Easy

    800 Free - 10:00 (Open Turns every 200, 1:15 pace)
    50 Easy

    4 times through
    * 200 Kick - 5:00
    * 6x50 - 1:00 (Odds Stroke, even pull, #5 hard)

    200 Cool down

    (3800 Total)

    Played a pickup game of soccer yesterday and was fairly tired this morning. 800 on a 1:15 pace was not appealing. But Roger came back from spring break so I got a draft for the first 500 yards until I lost contact. Finished the remaining 300 yards fairly strong. Ended up at 9:54.
    Swim Workouts
  2. Is breathing over rated?

    by , March 21st, 2011 at 08:21 AM (Mixing it up this year)
    Had issues with my allergies this morning. I knew on #6 of the 100's I was about to convert over to a rapid heart beat due to lack of oxygen so I backed off and did backstroke on that one then just warmed down.

    I hate that this is happening 4 1/2 weeks out from Y Nationals but then I know this always happens when my allergies are bad.

    10x100@1:45 Free held 1:32's
    500 Free kick w/fins every 2rd 25 fast
    10x50@1:00 Fly w/fins as 25 drill/25 sprint odds skull drill evens underwater recovery
    6x100@1:30 Free w/paddles, bouy & tempo trainer this was supposed to be 10 but not to be today. held 1:19's till I had to stop
    200 Free easy
    4x50@:10R Free over kick

    Total 3000 yards
  3. A very brief swim

    Today I journeyed out to Brighton Beach for a quick dip in the ocean. The water temp was 41, the air temp in the mid-40s, but it was a sunny and windless day, and the water was clear and calm. The coldest water I had ever swum in before today was 48, so I wasn’t sure how my body would react.

    We had a group of eight CIBBOWs swimmers today, some of whom have been swimming out at the beach weekly all through the winter. I watched several folks get in and out while I waited for my swim partner to show up—the hardiest swimmers swam for about 15 minutes. It’s interesting seeing different approaches to getting in such cold water. I was definitely among the taking-my-time contingent—for the record, 41 feels really cold! Once I started swimming it was better than I thought it would be, but never totally comfortable. I only swam a little ways before I turned around and headed back to shore. The pins-and-needles discomfort in my hands and feet was the limiting factor today—I don’t think I was in the water long enough for my core temp to actually drop much, and for the rest of me to feel very cold.

    As short as the swim was, being in the ocean, especially on such a beautiful day, was really exhilarating and beautiful, and left me looking forward to my next time out. I’m hoping the water has warmed up to at least the mid-40s by then, and that I can swim a little longer.

    After getting out, my hands were a little stiff, and I had trouble getting my earplugs out. I put on my swim parka, and warmed up by tossing a football around in the sunshine before attempting to get dressed. I never had a shivering response today, but felt really suffused with warmth within a couple of minutes of getting out of the water.

    After our swim and football game on the beach, our crew decided to head over to a Georgian bakery in Brighton Beach that swim buddy Hannah had heard about, for a hot cheese bread treat called khachapuri. We supplemented this with a few purchases from the deli counter of a nearby Ukranian grocery store, and went over to a nearby apartment for a sumptuous brunch. It turned out to be a wonderful Brighton Beach day, with a little swimming, a little playing on the beach, and a lot of eating and socializing. I hereby declare my open-water swimming season open!
  4. Easy swim with Coach Kelsey

    by , March 20th, 2011 at 04:32 PM (A comfort swimmer's guide to easy swimming)
    Sunday, 3/20/11

    We were going to go cross country skiing this morning but the weather was cold and windy in town so we assumed it would be really bad at Bogus Basin. So we went to breakfast then to the YMCA for a short swim. Kelsey has just recently resumed swimming so it was cool to have her in the the water with me.

    300 swim back and free

    Main Set
    3 x 100 free/1:45, build
    3 x 100 free/1:45 desc
    1 x 100 easy
    3 x 100 back/1:45 desc

    Cool down
    200 easy

    Total: 1500 yards
  5. I don't need sleep apparently...

    by , March 20th, 2011 at 02:32 PM (The Labours of SwimStud)
    OK so I had a night of 9 year old son kicking me in his sleep...then I was awake...and congested. So Mrs Stud gave me decongestants...I didn't realise they are over the counter I was awake until about 4am.

    Got out of bed around 7:30am for breakfast and decided I should take more decongestant to stay awake, and headed out to IHOP where I stuffed my guts.

    I got in for my 2oo FR and didn't know what to expect I went:
    30.56 1:05.89 (35.33)

    1:41.21 (35.32) 2:14.52 (33.31)
    I think i backed off b/c I was so far ahead of the pack...and I'm not experienced enough in the 200 to know what I will do. That said it's a 4 sec drop and I am ecstatic with it...I came in 10th place!

    50 BR to come...went 32 flat for 4th place. Very happy with my swims...especially getting pts in freestyle events.

    Updated March 20th, 2011 at 05:54 PM by SwimStud

  6. Saturday Surprise @ NEM

    by , March 20th, 2011 at 12:59 PM (The Labours of SwimStud)
    Well this new year has been a bit of an illness and fatigue plagued one so far what with CT snow and other things going on. I almost didn't sign up for the harvard meet but did as I won't get to another high tier SCY meet this season.

    I shaved and have rested since wednesday this week, although the weights and running have been cut out for over week.
    I arrived nursing a sniffle and congestion issue so didn't know what to expect
    I entered the 100 BR and the 50 FR:

    100 BR 1:11.34 33.x/37.x I was very surprised to break 1:12. My PB was 1:13.09 from Nats go nearly @ seconds under that was really satisfying.

    50 FR
    I went ;27.1 which is a 2nd best time for me non B70. I went :26.92 at Nats in 10.
  7. Spring Splash

    by , March 20th, 2011 at 09:39 AM (A comfort swimmer's guide to easy swimming)
    A fun, small meet. With swimmers from three clubs; Sawtooth Masters from Boise, Zen Masters from Sun Valley, and the Utah State University Masters from Logan UT. But enough swimmers (around 50) that with the meet format of separate heats for men and women there was enough rest between events.

    I did 4 swims with my main focus on the 100-200 back, and then a 50 free and 100 fly (not sure why).

    200 Back - 2:41.48. Not a best time by several seconds but a first in my age group and 2nd overall. I felt really good on this and should have taken it out faster. Finished with a lot left in the tank. I need to do more pace work so I have a better feel for how fast I can go out on this.

    50 free - 28.94. Terrible race! The only things I did right was good start and turn, and only 3 breaths. Kick was only fair, need to kick harder and faster! Stroke was horrible, felt like I was spinning the entire way.

    100 back - 1:13.33. Not a best time, but a solid swim. And like the 200, 1st in age group and 2nd overall (same guy beat me). Again I felt realy good, smooth and strong. Start is a little weak but turns were good and had good walls, 6-8 sdk off each. Like the 200 this race showed me what I need to focus on for the next 6 weeks to be ready for Nationals.

    100 fly - 1:19.52. Haven't swam this event in 4 years. I entered this just to see how I could do. Not too bad. Was smooth the whole way, no pianos fell on me. Off my best time by about 4 sec but I was ok with it since I don't train for this event.

    Medley Relay - 50 Back No time. The relays were just for fun, and pure racing. Each club had a team for each relay. I led off and again was second (same guy again!). Great UW and breakouts! 12 sdk off start and 10 off wall. Sawtooth won all the men's relays, even against the young guys from USU.

    All in all a solid meet. I can tell I've been focused on backstroke as they were my best swims. Now I just need to start working on pace for the 100-200, and do more speedwork. Will need to work more on the free so I can get ready to do the 50-100 in Mesa.

    I'm hoping I can get one more meet before Nationals, but it doesn't look too good. Nothing close enough for a weekend drive, although the USU group said they may hold the Utah Masters State meet if they can get it organized in the next week or so. I hope so.

    Total yardage with warm up, races and cool down - 2200 yards.

    Updated March 20th, 2011 at 04:22 PM by poolraat

  8. Albatross Triple Bliss, March 19

    by , March 19th, 2011 at 11:52 PM (The FAF AFAP Digest)
    Nerves and eccentric training work!

    Just a short blog about the Albatross SCM meet, which I am over the moon about.

    50 back:

    Previous WR = 32.13
    PB = 31.14 (Jaked & kneeskin)
    Today's race = 30.58

    I was simply shocked by the time. Shocked. 15-16 + 14-15 SDKs. Lane 7 was good to me. I apparently like shallow water. lol A teammate told me I was a high 14 at the feet, though Speedo thought low 15. I used the entire 15 meters on the start. And the official was standing right at the 15 meter point to judge. I flat backed the start a little, and was somewhat shallower than usual.

    100 back:

    Previous WR = 1:10.3
    PB in Jaked = 1:09.5
    PB in kneeskin = 1:10.3
    Today = 1:09.25

    I swam the race as hard underwater kicks and easy speed on top of the water. I did not take it out fast because, I believe, this would just result in paralysis. Splits: 33.7 & 35.4, which is essentially an even or negative split. I had a good last 15 meter sprint and was able to pick up the tempo. Perhaps I could have picked it up a bit more on the 3rd length, but I didn't seem to have much in the tank at the end.

    A friend snapped a pic of the turn at the 75. I'm in lane 5, turning first. Judd Jones, Susan Williams, Muppet and Barbara Clifford-Dicks are also in the shot. It helped having speedy people to race!

    50 fly:

    Previous WR = 30.6
    PB Jaked = 29.6
    PB in kneeskin = 30.3
    Today = 30.50

    I short stroked the turn a bit and had poor breakouts on both lengths (especially the second, too deep), which is confirmed by video. And my legs were very tired from the 100 back. Was therefore thrilled to see this time come up, and I was pushed by two speedy women in adjacent lanes. But I think I can go faster with more rest and better execution. (This time may be slower than my converted 27.2 from 2 weeks ago in SCY). Still happy!!!

    GMUP mixed 160+ 200 medley relay, 1st place, 2:04

    Swam fly leg, split 30.21

    -- Poor Speedo had to swim the 50 free leg immediately after his 400 IM.

    Many videos were taken. Though Jimslie says he may have messed up my 100 back ... Will know tomorrow. Jimslie and Speedo had great meets by the way!

    Ande sent me a wonderful text during the meet: "You let the world see what you imagined." Really made me smile.

    And then Jimslie spilled beer on me at the after meet social (both negligently and intentionally). See attached.

    Unofficial Results:

    Updated March 23rd, 2011 at 12:08 PM by The Fortress

    Masters Swim Meets / Events
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  9. Saturday's "Unofficial" Practice

    by , March 19th, 2011 at 08:04 PM (Year Three: The Road Back)
    Since the "official" team practice was not until 10am this morning, I swam with the other teammates (who are really fast) that meet at the Y at 7am. Such a fun group of people to swim with. I had been swimming on my own on Saturday mornings, but really, really like swimming with these people - so supportive, encouraging, and fun to be with. After all, how many people can get together, swim 12 200s on 3:15 (or 3:30) and still manage to smile? Here's what we did this morning:

    400 Warm-Up
    1 x 300 Drill/Swim on 6:00 (200 fist drill/100 free)
    8 x 25 Free on :30 (h/e, e/h by 12.5)
    1 x 300 Kick on 6:00
    4 x 50 Kick FAST on 1:15
    3 x 200 Free on 3:30
    3 x 200 Free on 3:15 (negative split)
    3 x 200 Free on 3:15 (wore fins, 1>3)
    3 x 200 Pull on 3:30
    450 Cool-Down
    Total Yards - 4250

    More of an endurance workout today, since much of this week has focused on sprinting. Taking today and tomorrow really easy (plus B-ball is on!). One week to go before the state meet!

    Stay tuned....
    Swim Workouts
  10. Saturday, March 19, 2011 11:00am

    by , March 19th, 2011 at 06:08 PM (Fast Food Makes for Fast Swimming!)
    Went to swim at the YMCA this morning/afternoon. I had a good workout, and it got more interesting as the lanes started getting fuller and fuller. I was eventually swimming with 4 in a lane...luckily the 4 fastest all swam together. The funny part was watching the common swimmers try to figure it out. The noodlers had to give up their area of 2 lanes down to just 1 lane, since we had 4 laps lanes with 4 in each lane already and even more people coming. WTF??? Where did all these people come from???

    200 Free
    200 Back
    200 Pull

    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    2 x 100 Free @ 1:15
    1 x 100 Free @ 1:10
    I pretty much held 7's & 8's all the way through. Luckily I finished this part of my workout before the huge onslaught of swimmers arrived.

    400 Free Pull

    4 x 50 Fly

    3 x 200 Free @ 3:00 FAST (2:10, 2:12, 2:12)
    I was following a 19 year old from the swim team who was doing 200s SDK with big fins on his back (he was holding 2:08/2:10s), so I had a huge wake to fight through, but I was determined to stay up with him. These were the fastest 200s I've done in practice in a long time, and considering the wave machine I was following, I thought I did quite well. I was exhausted at this point...all in 60 minutes.

    100 EZ
    3400 Yards
  11. Do what feels good

    by , March 19th, 2011 at 04:27 PM (Mixing it up this year)
    Saturday with the girls, I only had Sandra and Harlee today so we did alot of fly work.

    10x100@1:45 Free
    300 Breast kick w/brfins
    2x100@:15R Breast w/brfins & paddles
    500 Free kick w/fins
    500 Fly w/fins broken 1,2,3,4,1,2,3,1,2,1
    20x25 Fly Drills w/fins

    Total 3000 yards
  12. Gave up the chocolate . . .

    by , March 19th, 2011 at 02:38 PM (Why I swim . . .)
    Decided to give up chocolate for Lent and within a week I got sick with the flu followed by a cold. Regardless, it's been 10 days of no chocolate!!!

    I'd rather get sick now than later in the spring when the weather is really nice!

    Headed to do a 1 hour straight swim - want to see how far I can go nice and easy. Just a relaxing workout, and more to clear out the sinuses

    Also want to add some distance to that USMS Go the Distance challenge.
  13. Saturday morning donuts

    This morning I swam the 6am lcm workout with AGUA masters. I had taken a couple of days off because of a sore elbow—I hurt it either doing weights or rowing on Tuesday night. The rest fixed things, and also made me pretty energetic from the get-go this morning.

    My goal today was simply to get in a full 2-hour lcm workout. I'm trying to do that at least once a week now to prep for the MIMS 2-person relay I"m doing in June (which has 2-hour swim shifts). Here’s how it went:

    600 lcm warmup (400s, 200k)

    1200 swim, alternating ST/FR by 300s [I did my first 300 ST all backstroke, then second BR/BK/BR by 100s]

    7 x 50 FR, beginning each length doing catch-up drill and transitioning to regular stroke
    5 x 50 FR, one-armed drill with non-working arm at side, paddle on working hand [I’m always very pokey at this drill, and today I got out of the pool to watch how other swimmers looked when they did it. I saw many teammates who looked like I felt, ie, they got stuck at the end of the armstroke, and it looked like it took a great deal of effort to recover the working arm. I also noticed that swimmers who didn’t have this pause maintained a much better body position. When I got back in I focused on keeping my head down and the drill was much easier—I realized I had been lifting it much too high and taking much too long on the breath (which is taken on the non-working-arm side, so there’s not that arm motion forcing/helping you to get your head back into the water).
    3 x 100 FR fast holding donuts [Not real donuts, alas—just the round spacers from lane lines, so that this is a modification of fist drill. I skipped one of the 100s watching lanemates and experimenting with stroke mechanics again.]

    8 x 50 FR @ :50, holding <:45 [39s-41s]

    100 easy BR

    6 x 400 @ 6:15 for best average time [I moved over to the fast lane for these, and surprised myself by making them all. My times ranged from 5:45-5:55, and I averaged around 5:52.]

    300 easy warmdown

    I was happy with this workout, and very happy to have no elbow pain. I need to take more care not to overextend my elbows or let them get pulled slightly out of joint when doing my weights. I think the problem often happens not when I’m actually doing specific exercises—I’m usually good about paying attention to and limiting my range of motion on those--but rather when I’m getting and putting back dumbbells from the racks and carrying them around the weight room..

    I’m toying with the idea of swimming out at the beach tomorrow. Yesterday’s warm weather made me especially antsy to go, plus one of my friends who has been under the weather thinks that an ocean dip might help her recover. I know it’s a little insane—water temps have just recently risen to the 40s—and that I might get out there and not even want to get all the way in. But the idea isn’t leaving me alone, so I might well find myself shivering on the beach tomorrow.
  14. Saturday Morning Workout

    by , March 19th, 2011 at 10:30 AM (Pete's swim blog)

    Warm up:
    * 200 IM Easy
    * 200 Kick down, drill back
    * 200 IM Easy
    * 100 Free

    100 Kick
    2 x 50 Free
    100 Kick
    2 x 100 Stroke down/ Free back
    100 Kick
    200 IM
    200 Free

    200 Pull
    200 IM
    200 Free
    200 Pull
    2 x 100 Stroke down/Free back
    200 Pull
    2 x 50 free

    4 x 100 Free
    4 x 100 Stroke down/free back (IM order)
    4 x 50 IM order
    4 x 50 Free

    6 x 50 free - breathing pattern: 5, 7, 9, 7, 5, 3

    200 Cool down

    (4700m total)

    Struggled a lot today. Mostly just fatigued. Hopefully will feel better Monday.
    Swim Workouts
  15. Friday, March 18, 2011 5:00am & 7:15pm

    by , March 19th, 2011 at 03:06 AM (Fast Food Makes for Fast Swimming!)
    AM Workout

    200 Free
    200 Pull
    200 IM

    8 x 50 Fly/Free @ 1:00

    20 x 25 Kick w/ board & fins fast @ :30
    Alt 3 - 25s flutter kick w/ 1 -25 Dolphin Kick

    10 x 100 Free @ 1:30
    2500 Yards

    PM Workout

    200 Free/Back
    200 Pull
    200 IM
    200 Free/Back

    3 x 100 IM @ 1:30
    3 x 50 Free @ :45
    :30 rest
    2 x 200 IM @ 3:00 (held 2:35s)
    2 x 75 Free @ 1:10
    :30 rest
    1 x 300 IM @ 4:30 (went 3:50)
    1 x 100 Free

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:25

    3200 Yards + 2500 Yards (AM) = 5700 Yards for the day
  16. Thursday march 17

    by , March 18th, 2011 at 11:48 PM (Keepin Track 2010)
    happy st pats
    KPS 50 SPEC rest 10 sec between
    KPS 50 FREE same rest
    4x50 Kick descend with flips
    4x25 FREE build on :30

    2x100 FR PULL 3' 1:01 or 1:02
    2x100 FR Swim
    2x100 FR swim with Flips
    2x50 SPEC PULL 2':34,:33
    2x50 SPEC swim
    2x50 SPEC swim with flips
    4x25 SPEC :45

    3x(7x100, 50 back easy) on 1:45

    easy 100

    300 Kick SPEC every 3rd fast

    4x(4x25on :30, rest :30) MOD stick with one stroke.

  17. Friday, March 18

    by , March 18th, 2011 at 08:00 PM (The FAF AFAP Digest)
    Swim/SCY @ Oak Marr:

    Just floated around chatting with Jazz and Speedo.

    Probably did about 1000 with a few bursts and some shooters.

    Felt smooth.


    I still haven't decided exactly what events to swim tomorrow. The problem is that I am unhappy being in the final predominantly boy heat of the 50 back in the shallow end of the pool. Yes, I know I'm whiney, but we women don't like swimming with men because of all the turbulence and waves and I hate shallow. I also notice this turbulence more with the kneeskins than tech suits. So I either HTFU and swim the open 50 back in an undesirable heat or scratch it and do a split request on my 100 back (not in the final heat). That would mean giving up a 100 back time, but then I would be more rested for my 50 fly. I guess I should decide fairly soon ... I'm leaning toward just swimming it and smack talking with the boys. My buddy, Nuthin But 50s, is seeded right next to me.

    Mr. Fort says more chances are better. But, then, he is a non-swimming boy. I do think its unfortunate that the fast women often get crappy lanes at mixed gender meets.

    Jimslie is arriving soon and I'm sure has prepared a speech supporting his view.

    Watching Junior Nationals and NCAAs.

    Article on gluten sensitivity:

    Updated March 18th, 2011 at 11:25 PM by The Fortress

    Swim Workouts
  18. Started Out Good...

    by , March 18th, 2011 at 04:41 PM (Year Three: The Road Back)
    Today was just a weird kind of workout. I started out feeling really good. Then, I hit the wall - HARD. Here's what we did:

    400 Warm-Up
    1 x 300 Kick on 6:00
    2 x 400 Free on 6:00
    1 x 350 Free on 6:00 (this is when the wall jumped up and slammed me )
    4 sets:
    - 1 x 25 Free on :20
    - 1 x 25 Free on :30
    - 1 x 25 Free on :40
    - 1 x 25 Free on :50
    - 1 x 25 Free on 1:00
    1 x 200 Broken at 50 for :10 - did this as a 200 IM (w/ fins)
    400 Cool-Down
    Total Yards - 3350

    I started out feeling really good in warm-ups and even lapped another swimmer on the 300 kick. The first 400 free went great too - I actually came in with about :10 to spare (holding anything under 1:30 is great for me, especially as the distance gets greater). The second 400 was much harder and I came in as my training partner was leaving on the next set. This is when the wall slammed me and I felt like lead - my arms wouldn't move, my legs wouldn't float, . So instead of doing the final 400 on 6:00, I only made it 350. Of course, I was actually pretty proud that I didn't just give up and rest on the wall, but kept going until the time was up.

    As for the 25s, they were pretty fun. The idea was to speed up each 25 as the interval grew. Of course, there's not really any good way to go "slow" on a 25 on :20. But...

    Finally, it came time for the broken 200. I decided to don my fins and swim the 200 as an IM (which I have never swam in competition as the 50 breast part is nasty slow for me). Anyhoo, I gave it my all and the 50 fly and 50 back felt great. The 50 breast was okay and I tried to book it back on the 50 free. Don't know what I was thinking doing an IM, but at least I made it!

    Tomorrow should be fun swimming with the gang - only 4200 yards or so. Enjoy your swims and I'll check in tomorrow.

    GO DUKE!

    P.S. Has anyone done P90X or Power 90 (the version before P90X)? Debating starting after nationals (don't want to start before nationals and have intense muscle fatigue like I've heard) and seeing what happens. Any advice, hints, or recommendations would be great! Thanks!
    Swim Workouts
  19. March 18 - Short, with some speedwork

    by , March 18th, 2011 at 04:32 PM (Dan's hobby/obsession)
    I decided to re-visit a team that I haven't practiced with for quite a while. WEST Masters. Last year I worked out with them and MYM, but decided to stick with one team this year. I liked the competition pool that's about 4 miles from home, but wasn't digging that I was the only one planning on competing this year. So I figured I might as well swim with MYM when I could and work out on my own the other days.

    Today was mostly speedwork. I felt pretty good during the warm up. The kick set and the following 100's were written with fins, but I forgot this is a "fin" team and left my fins at home - I searched for a pair of XL fins in the fin box, but had no luck.

    I was feeling a bit tight on the first few sprints, but got loosened up and by the time the last few backstroke sprints rolled around, I was doing well (for an old guy).

    WEST masters
    400 swim
    8x75 continuous 50swim/25 windmill drill
    500 kick - alt. fly/fr by 100
    3x100 swim @ 1:30 build by 25's to sprint
    200 alt drill/swim IM order
    8x25 @ :40 sprint from halfway, flip & return to halfway
    4x100 choice (back) @ 1:45 - strong (held 1:15's)
    50 EZ
    4x50 choice (back) @ 1:30 (held :35's)
    50 EZ
    150 sprint free from blocks (1:33 - I think I could have gone faster, but my goggles started leaking about 50yds in & I had to close my eyes for most of the last 100yds - contact lenses)
    4x25 EZ @ :30
    75 sprint free from blocks (:43)
    3x25 EZ @ :30
    50 sprint free from blocks (:27)
    2x25 EZ @ :30
    25 sprint free from blocks (:12)

    Updated March 18th, 2011 at 04:34 PM by larsoda (Added stroke info to the last set of sprints)

    Swim Workouts
  20. Friday, 3/18/11

    by , March 18th, 2011 at 03:54 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I felt pretty good again this morning even though I did not sleep well last night.

    Will be driving To Boise ID later today for the Spring Splash Meet tomorrow.

    Warm Up
    300 free and back
    200 kick on back, 5-6 sdk then flutter off each wall
    6 x 50 drill, 2 ea fly-back-free
    6 x 25 from mid pool, 2 ea fly-back-free, working on turns

    Main Swim Set
    Repeat three times:
    4 x 50/1:00 smooth
    2 x 25 fast
    Round 1 - did free for 50's and 2 x 25 off blocks with easy 25 after each
    Round 2 - did free for 50's and 2 x 25 fly off blocks, with easy 25 after each
    Round 3 - did back for 50's and 2 x 25 back off blocks with easy 25 after each

    Cool Down
    Swam easy free and back for about 500 yards

    Total: 2200 yards