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  1. 2/3/2010 Ladder Day

    by , February 3rd, 2010 at 08:43 PM (The Labours of SwimStud)
    Well I think it's a ladder...maybe someone can correct me if not.
    I was running low on time so a did a ladder today as I know it's fast and pretty good work.

    1:30-1:35 pace
    100
    200
    300
    400
    500
    400
    300
    200
    100

    10 x 50 K 1:30 no fins. Legs felt a bit heavy so I went around 1:15 most of the time but it was still work.

    4 x 100 2:00 desc 1:40, 1:30, 1:25, 1:20 all of these felt good solid swims not straining.
    4 x 50 cool

    60 mins weights and stretching.

    Thinking of a good sprint set fo my 50 FR.
    10 x 200 on 6:00 50 Flat out. 4 breaths 150 recovery rest to 6 minutes. What say ye? Good or bad?
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  2. Wednesday, 2/3/10

    by , February 3rd, 2010 at 06:54 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    2x around:
    {200 swim, 200 kick, 200 pull}
    Round 1 free, Round 2 back

    swim 4 x 150 on 2:30 descend 1-4

    30 sec. rest

    swim 4 x 150 back on 2:45 descend 1-4

    pull 8 x 75 on 1:20 descend 1-4, 5-8
    with buoy only, did 1-4 free, 5-8 back

    Sprint 50 fly
    (didn't go very fast on this even though the effort was there.)

    150 easy swim down
    --
    Total: 3200 yards

    45 minute spinning class
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  3. Yoga + Kick, Wed., Feb. 3

    by , February 3rd, 2010 at 06:42 PM (The FAF AFAP Digest)
    Schools were closed due to our "blizzard." Yet I still got in a good day of working out.

    Drylands:

    6 rounds of:

    1 x 100 jump rope hops
    3 position arms extensions

    Power Yoga:

    I did power yoga with the Bryan Kest power yoga DVD, advanced level.

    Here's some info on Bryan Kest:

    [ame="http://www.youtube.com/watch?v=hc1yU1JFPNI"]YouTube- Bryan Kest's Power Yoga[/ame]

    [ame="http://www.youtube.com/watch?v=J8FS9X0ab0g"]YouTube- Kashi Ashram: Bryan Kest Power Yoga class, 4 of 4[/ame] (kinda funny)

    http://www.poweryoga.com/aboutyoga/aboutbryan.php

    I'm struggling with one advanced pose. You start with the revolved side angle pose with hands in prayer position like this: http://www.atmananda.com/blog/?p=227. Then you wrap your left arm under your leg and your right arm around over your back and join hands. I'm almost there; I guess I need a flexier spine.

    I'm also working on a full camel pose in bikram -- http://www.flickr.com/photos/40576779@N02/3908316405/. I can do a regular camel easily enough, but I'd like to get all the way down.

    Jazzy has a theory that I only like workouts that "hurt" and hence that's why I dislike vinyasa. But I don't find that bikram and power yoga "hurt;" they're just more challenging.


    Swim/SCY/Solo:

    Warm up:

    600 various
    200 fly drills

    Kick Set #1:

    10 x 25 back shooters w/MF @ :30
    5 x 1:00 vertical kicking (dolphin, evil, dolphin, evil, dolphin)
    10 x 25 twirling shooters w/MF @ :30
    5 x 1:00 vertical kicking (same as above)
    10 x 25 belly shooters w/MF @ :30
    5 x 1:00 vertical kicking (same as above)

    Kick Sets #2: CS Kick Mountain, done all dolphin kick w/board & MF

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 2:45
    1 x 300 @ 4:15
    1 x 200 @ 2:45
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    I cut my previous intervals down by 15 seconds on the 200s and 300.

    100 EZ

    Stroke Set:

    10 x 50 PLD evil w/MF @ 1:00

    100 EZ

    10 x (25 easy speed fly + 25 EZ) @ 1:00

    100 EZ

    Total: 4150 + 15 min. VK

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

    Commentary:

    I felt pretty good today, though I'm quite sure my legs will be tired tonight. Well, they already are. Hoping to swim with Speedo tomorrow. My eyes are better; my wrist was sore after yesterday's drylands, so I didn't do anything to strain it today.

    Updated February 3rd, 2010 at 08:56 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  4. Getting the Most out of Lunch Break

    Went swimming on my lunch break today; did 800 yards in 45 minutes.

    Spent most of this workout focusing on freestyle open turns, using the Go Swim videos on You Tube. This is a great series of steps building toward a faster, more efficient open turn. Since time is so limited on my lunch break workouts, it seems to make more sense to focus on a particular skill, rather than just trying to slog through more yards.
    Categories
    Swim Workouts
  5. Wednesday Feb 3, 2010 - very late

    I did not want to get out of bed this morning. I finally convinced myself at 5. I have to leave by ten to 5 to have a chance at getting there on time. Needless to say I dove in about 20 minutes late.

    Warm-up was (didn't do any)

    2 x ( 200 swim, 200 kick, 200 pull)
    Round 1 free, Round 2 choice

    2 X (4 x 150) Descend
    Round 1 - free on 2:15
    Round 2 - BK/BR/FR on 2:30

    12 x 75 pull on 1:10
    (I did 8 x 75 kick on 1:20 with zoomers)

    200 c/d

    2000 yards in less than 40 minutes. Kinda proud of that. Hoping to swim and be on time tomorrow.
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  6. Sarasota Y Sharks Masters 5:30 Workout -02/04/10

    by , February 3rd, 2010 at 12:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:30
    4 X 100 1:40
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    3 X 200 kick 4:30

    1 X 200 IM 3:30
    4 X 50 1:00
    Four times through, breaking between rounds.
    50's: 1 of each stroke within each round, IM order.

    4 X 100 2:15
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast
    Choice.

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  7. Wed Feb 3rd 2010

    by , February 3rd, 2010 at 09:59 AM (Ande's Swimming Blog)
    Wed Feb 3rd 2010


    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    5:30 - 7:00
    swam with Marcio, Max Nate, Mike V, tyler & Kelly Williamson


    Warm Up
    400
    100
    300
    100
    200 k went 2:37
    100


    Main Set

    3 x 300 on 4:00 done 100 mod 100 fast 100 mod

    3 x 50 fl desc on 1:00

    3 x 200 on 3:00 done 50 mod 100 fast 50 mod

    3 x 50 bk desc on 1:00

    3 x 100 on 1:30 done 25 mod 50 fast 25 mod

    3 x 50 br

    moved to diving well

    did
    25, 50, 75, 100, 125, 150, 175, 200 k on 25 per 25 base

    200 IM
    175
    150
    100


    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  8. Serenity Now!

    by , February 3rd, 2010 at 08:52 AM (Meet Director's Path to Tranquility)
    "Everyone knows I'm in over my head..."
    -The Fray

    Friday. Snow. I stared at the 1-2 inches predicted for Saturday, blinked, and watched it increase to 2-3 inches. Friday night, 3-6 inches. Saturday, 4-6 inches.

    11:00. Snow. The snow began Saturday as the team left our apres-workout coffeehouse. I tripped on down to Office Depot to drop off the meet program for printing, ordering 200 copies. I was pasting the advertiser-sponsor ads in, the day before. We charge $10 for a footer ad, which pays for printing the program. Did the gal in the copy center speak English? Did she understand me? Were there no forms to fill out?

    12:00. Snow. I posted a note to the web page that the meet's fate would be decided sometime in the evening, after evaluation of an updated forecast and of the roads. Emails were sent out looking for a fourth official for the meet.

    1:00. Snow. The flurry of phone calls and emails kept the telecommunications industry in business. Discussion centered on how to get the word out if canceled, refund policies, and rec center pool rental contractual requirements. Calls were made to find a substitute meet official.

    2:00. Snow. The chair movers were scheduled to be at the summer pool at 3:30 to load up chairs onto the rented truck. This was earlier than usual, because the pool guy with the key needed to officiate a regional high school meet in late afternoon.

    Since his meet was canceled, we could start the chair brigade an hour later. Chair workers were notified. Two 'no' answers came in from possible meet officials.

    3:00. Snow. It was decided to proceed with the pool setup as scheduled at 5:20. The hospitality room coordinator needed to leave home, but her swimming husband was not home yet. She asked to come in early before the meet at 6:00 AM. I gave her the pool's phone number and asked to coordinate. She decided to stay home that evening and arrive at the pool early morning to set up her end. A call to our sanction chair seemed to indicate the pool guy could be an official at our meet - his high school certification was acceptable by USMS.

    4:00. Snow. There were 5-inches of snow on my deck. I began clearing the car and loading up the lap counters, flamingoes, tee shirts, awards, hats, coconuts, power strip. The melted snow on the car from earlier that day had frozen to the windshield.

    5:00. Snow. I headed to Office Depot to pick up the meet programs. It was recently closed due to the weather. Were the employees inside having a party and laughing at me frantic knocking on the glass doors in the cold snow? After 5 minutes, one came to the door. I explained the situation, and was told to pick them up tomorrow morning after 10:00.

    I continued knocking. I was going to stay there all night knocking if needed. Another employee came over and told me the register computers were shut down, so I could not check out. I offered to hand over my credit card to charge it tomorrow when the registers started up again. Nope. Then, I dropped the bomb, "I want to speak to the manager."

    I explained the situation a third time. The manager let me in, obtained the copies, and checked me out on the register without talking much, trying to force a disgusted, disapproving look on her face. I will be sure to send a note of thanks.

    5:30. Snow. I arrived at the pool. The chair brigade was there waiting. Their truck would not make into the summer pool's driveway. Rather than risk getting it stuck, it was left at the street. Chairs were carried out, down the driveway through the snow to the street.

    The pool training classes which had kept us from setting up at 5:00 were canceled due to the snow. The canoe, noodles, foam belts and bar bells, kickboards were all cleared off the pool deck. The tables were set up. The few chairs the rec center owned (there are no bleachers) were set up. The lane lines were in. This year, the staff had actually done a lot of the work we were forced to do in the past. Our setup was completed in an hour - a record time.

    7:00. Snow. The snow was beginning to end after 6 inches accumulation. The weather forecast and radar showed it ending. The road crews had all night to clear the roads. I posted to the meet web page that
    the meet was on.

    I packed up the computers and printers for the morning trip, cored a pineapple for the luau hospitality room, set the alarm, and went to bed.

    Updated February 3rd, 2010 at 11:38 AM by Rnovitske

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  9. Needed Sleep Today so I did sleep swimming today

    by , February 3rd, 2010 at 07:49 AM (Mixing it up this year)
    My eyes were closed for most of the warmup and 1st kick set. When I get near the lights I know it is time to turn.

    10x100@1:45 Free
    500 Free kick w/fins
    500 Free w/paddles & bouy every 4th lap alternate breath
    5x100@1:45 fly kick w/fins as 25 rt side, 25 lt side, 50 on back
    10X50 from block 15 meter sprints then easy free to finish
    5x100@1:45 Free w/snorkle concentrate on pull

    Total 3500 yards
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  10. Evening swim and nutrition

    by , February 3rd, 2010 at 01:01 AM (Elise's Fitness Fun)
    Drove up the mountain this evening and swam with the folks on the masters team I belong to. The drive is 30 to 35 minutes which is not bad considering the actual mileage is 26 miles. Some good stretches of highway and just a few areas of traffic. I've had to make a little bit of an adjustment swimming in the evening. Most of the time, I have been swimming in the mid-afternoon or at lunch.

    I don't swim too well on a really full stomach, so have had to figure out how to handle my end-of-the-day eating. The workout starts at 6:30 p.m., so today I ate a peanut butter sandwich about 4:30. We finished the workout about 7:30 and instead of stopping somewhere for a heavy meal, I bought a chocolate Muscle Milk from the front desk of the fitness center where the pool is. I've read that it is crucial to get something to eat within 30 to 45 minutes of your workout. If I wait until I get home, wth the time it takes me to sit in the hot tub, the sauna, and change, it would be close to an hour. The Muscle Milk took care of me for the rest of the evening. It is about 360 calories and I just love it!

    To make sure I got my veggies and fruits, I tried to get this in at lunch or for a snack. This all seemed to work well today, so will try it again next time I swim in the evening.

    On workout tonight, I joked with the others that I was getting elevation training. Where they are is around 1100 feet whereas the Y is about 550. Not really enough to make a difference, but it is a fun thought!

    Felt good at the workout which is as follows:

    200 warm-up

    5 x 100 free on 2:00 - try to descend each 100 by 5 seconds - went 1:30, 1:21, 1:15, 1:11, 1:07

    50 easy

    4 x 100 free descend on 2:00 - went 1:34, 1:25, 1:16, 1:05

    50 easy

    4 x 75 on 1:30 - 75 free, 25 back/50 free, 50 back/25 free, 75 back

    6 x 50 choice on 1:00 - did all dolphin kick (no fins)

    200 easy

    Updated February 3rd, 2010 at 03:15 PM by elise526

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  11. Tuesday

    by , February 2nd, 2010 at 11:16 PM (Swimming, Life, and Other Stuff!)
    Nasti's tonight at Fisher's High School.
    I love to swim in this pool but 7:30 p.m. is soooo late to start working out. I may switch to 4:45 a.m. at least twice per week. (other swim nites at 7p.m.)
    There were only 4 of us present; Bobinator and 3 fast men!
    The workout was just sort-of made up as we went along. I tacked on 1,000 after the other 3 finished. Here's the workout:

    **400 freestyle swim warm-up
    **8 X 100 free on 1:40 (the men did 10 on 1:30)
    **150 Kick no fins.
    **Super 500 all free. :30 time base.
    **6 X 50 kick with fins on 1:00
    **200 Backstroke(rest :15 sec)
    **150 Backstroke(rest :15 sec)
    **100 Backstroke (rest :15)
    **50 Backstroke
    **10 X 50 Free on :50
    100 IM cool-down
    3,200 scy

    I've had Subway for supper 3 nights in a row. Tonight's menu: Subway Turkey w/provolone, 2 big oranges, 3 cookies, and a banana. Being an empty nester has dissolved all my desire to cook!

    Updated February 2nd, 2010 at 11:34 PM by Bobinator (mistake)

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  12. Scylla and Charybdis

    Tonight I swam with the local masters group—it was great seeing my Florida swim buddies again after being away for a couple of weeks. Here’s what I did:

    600 swim + 200 kick warmup

    6 x 150 (100 easy swim/50 very fast kick) @ 3:00 [choice of stroke: I did mine FR/BK/FR/BR/FR/FL]

    6 x 50 swim @ :50, desc. 1-3 and 4-6 [I did FR on the first 3 and BK on the second 3]

    6 x 150 (100 easy swim/50 very fast kick) @ 3:00 [choice of stroke: I alternated FR and BK]

    6 x 50 swim @ :50, desc. 1-3 and 4-6 [FR on the first 3 and BK on the second 3]

    300 warmdown

    As I was warming down a huge bug swam through my lane—about 2 feet under the water, going right under me. I switched lanes, which then meant I was swimming right next to the pool covers. I had to decide which I was most scared of, the bug or the covers (and the looming darkness under them.) It then occurred to me that the bug might have come from the covers, since it was swimming away from them. I gave up and cut my warmdown a 50 short.

    I’m going to try to get up and swim early tomorrow as well. I hope Mr. Bug will still be fast asleep, and NOT trying to share a lane with me.
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  13. Ford F150?

    by , February 2nd, 2010 at 08:29 PM (The Labours of SwimStud)
    Well it wasn't quite a MACK truck but something caught up with me overnight. Meet fatigue took a day late in arrival and today my body was achey just getting up.
    I did 40 minutes on the elliptical but I never felt like I got up to where I can normally so I drank a protein drink afterward to help my system out and give me an energy lift.

    More swimming tomorrow...maybe some IM work...we'll see.

    Updated February 2nd, 2010 at 08:59 PM by SwimStud

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  14. Drylands + Quick Kick, Monday, Feb. 2

    by , February 2nd, 2010 at 05:47 PM (The FAF AFAP Digest)
    Drylands:

    I started off with some med ball slamming in the racquetball court, trying not to use my right hand much. Someone must have complained b/c I was kicked out after 5 minutes. But I was told I could do slams in the Personal Trainer room, which I did. And I discovered that's where they hide all the good toys -- jump ropes, power wheels, ladders, etc. So I just worked out in there the whole time.

    med ball slams (twisting, forward, starter-type, overhead, single arms etc.)
    ladder hops, forward & lateral*
    bicycles, 2 x 100
    dead bugs on bosu, 2 x 25
    kettleball snatch, 20 x 2 x 25
    power wheel roll outs, 2 x 25
    goblet squats, 60 x 2 x 15
    back extensions, 20 x 4 x 15
    box jumps, 1 x 10 (these felt slightly dangerous with glasses on, so I desisted)
    rock star jumps, 2 x 10
    jump knee tucks, 2 x 10
    P90X steam engines w/hand weights, 2 x 50

    * I don't think these are particularly useful for swimming or fitness training.

    10 rounds of:

    1 x 100 jump rope hops
    1 x RC exercise (tricep kick backs, external & internal rotators, prone scapular scrunches, ball on wall, 3 position arm extensions)


    Kick/SCM/Solo:

    I didn't have time to journey to the rec center, so "swam" in the hot gym pool. It was super hot today -- ugh! Just did a quick kick workout with a board and my prescription goggles to avoid contaminating the eyes with chlorine.

    Warm up:

    200 flutter kick w/board
    200 evil kick w/board

    Main Set:

    20 x 50 kick w/board @ 1:10, done as 25 AFAP + 25 EZ
    odds = flutter
    evens = dolphin

    I thought I might be too tired for these right after drylands, but I felt pretty speedy on the fast kick portions

    50 EZ kick

    5 minutes hot tub; 5 minutes steam

    Total: 1450 meters kick

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

    Commentary:

    Glad I got two good sessions in today b/c we're supposed to get another 4-6 inches of snow tonight. I have no use whatsoever for snow. Inevitably, school will be cancelled or delayed. If it is, I will likely do a couple workout DVDs at home. Or hopefully, the rec center will still be open.

    Speaking of DVDs, my brother (who has been doing P90X for awhile) is now switching to the Insanity program. http://www.extremefitnessresults.com/insanity.html. It does look pretty insane, and with a fair amount of core work involved.

    My wrist is somewhat sore after the drylands. I tried to focus on pylos, but the roll outs might have been a bit much.

    I was also happy to recently discover that I actually can eat some cheeses. http://answers.google.com/answers/th...id/172205.html

    News Flash:

    Jazzy went to hot yoga AGAIN and even liked it.

    Updated February 2nd, 2010 at 08:51 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Tuesday, 2/2/10

    by , February 2nd, 2010 at 04:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    10x100 w/10 sec. rest:
    #1 free
    #2 back
    #3 kick
    #4 back
    #5-6 drill/swim by 50
    (free drill: fist and catch up)
    #7 IM
    #8 reverse IM
    #9 build free
    #10 build back

    kick 2x around:
    {
    150 w/20 sec rest
    3x50 on 1:00 descend 1-3
    (did round 1 with board, round 2 on back)
    }
    swim 3x around
    {
    150 on 2:30
    (went free, back, free by round)
    3x50 no free on 1:00
    (went fly-back-breast on round 1&3, all back on round 2)
    4x25, 1st 15m fast on 40
    (round 1 free, round 2 back, round 3 fly)
    }
    200 swim down
    --
    Total: 3000 yards

    Updated February 2nd, 2010 at 08:03 PM by poolraat

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  16. Sarasota Y Sharks Masters 5:30 Workout -02/03/10

    by , February 2nd, 2010 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    4 X 75 1:10
    Swim it twice

    2 X 200 kick 4:30

    8 X 25 kick*fast, no board* :40

    4 X 200 pull 3:00
    4 X 150 pull 2:15
    4 X 100 pull 1:20 or 1:30

    1 X 100 easy 2:00
    2 X 50 build 1:00
    8 X 25 fast :40
    Two times with a break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  17. Bobble-head, that's me

    Lots of kicking in class tonight. Ugh. Feel like I'm getting sick, which doesn't help. Still, I was amazed the yardage added up to 2400. It seemed like it should have been closer to 2000. I'm still doing that weird bobbing thing with my head. Anyone know any good drills for keeping the head steady during freestyle? In backstroke it's no problem: you can just do ducky drills (and I seem to have a knack for going backwards anyway, which surprises nobody who knows me well). But you can't do ducky drills in freestyle, unless you have a snorkel, which I don't.
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  18. Tue Feb 2nd 2010

    by , February 2nd, 2010 at 10:37 AM (Ande's Swimming Blog)
    Tue Feb 2nd 2010

    WEIGHTS

    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Marcio & Max
    Beside Nate, Erin, Sharon, Ritchie, mike lovato, Mike V, & tyler


    Warm Up
    3 x 300 done 50 fr 25 stroke

    Main Set

    10 x 100 on 1:20 done 75 fr 25 best/bk

    800 done 100 k 50 fr 50 rest

    10 x 100 on 1:30 done 75 fr 25 worst/br

    800 done 50 fr 50 rest 50 k 50 scull

    10 x 50
    odds 2 breaths
    evens strong

    50 easy

    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  19. From the mixed-up stroke files

    Yesterday I swam at the Panama City Beach Aquatic Center. There were four fighter jets roaring overhead in tight formation when I arrived—maybe rehearsing for the Super Bowl? I swam on my back a lot hoping they would return, but they didn’t.

    I was pretty tired from Sunday’s One Hour Swim and from traveling down here yesterday, so I just did a little wiggle-around-in-the-water workout. Here’s how it went:

    1000 warmup

    Chimerical stroke set:
    Twice through:
    2 x (25 FL Kick / 25 Freestyle with fly kick / 25 Backstroke with fly kick)
    2 x (25 BR Kick / 25 Freestyle with BR kick / 25 Backstroke with BR kick)
    [I’ve been seeing a lot of plush toy chimeras lately, like this bunny/dolphin creation. Is this a trend?]

    400 SKPS warmdown

    That was it!
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  20. Who needs sleep...

    by , February 2nd, 2010 at 07:23 AM (Mixing it up this year)
    Was up most of the night working. Got 3 hours sleep but it was broken up. I had been up for 2 hours when the alarm finally went off and since I was awake I went off to swim.

    1000 as 100swim/pull/swim/kick/swim

    1 of each stroke but breast was w/dolfin kick
    4x[100 Sprint w/fins
    ....[300 easy kick w/fins
    #1-free 1:01 #2-fly 1:12 #3-back 1:10 #4-breast 1:34

    5x100@1:30 Free w/paddles & bouy
    200 Easy Free

    Total 3300 yards
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