twisting squat swings w/25 lb plate, 2 x 15
rotating squats swings w/20 lb DB, 2 x 15
goblet squats, 65 x 2 x 15
squat X Press, 40 (DBs) x 2 x 15
leg press, 410 x 2 x 10
Icarian incline lever pull, 80(?) x 2 x 15
bench press, 70 x 2 x 10
HS hi row, 130 x 1 x 10, 150 x 1 x 10
lying overhead tricep extension, 50 x 2 x 15
single arm lat pulldown, 50 x 2 x 10, each arm
total ab machine, 100 x 2 x 25, 120 x 1 x 25
back extensions, 10 x 2 x 25
elevated knee-ins w/10 lb DB held by feet, 2 x 15
elevated push ups, 1 x 15 (forgot other set)
flutter kicks on bosu, 2 x 50
external and internal rotators, 10 x 2 x 15, each arm
seated straight arm dip, 50 x 2 x 25
tricep kick backs, 7.5 2 x 15
P90X Yoga, 60 minutes:
I did 60 minutes of the 90 minute DVD. My legs were burning on the balancing postures after all the dryland leg work. My 9 year old daughter did about 20 minutes with me.
It's fun going to the gym with Mini, but she refuses to do any core work. She says she does it all during drylands. So I end up doing a more traditional workout with her. That's one reason I came home and did yoga -- to get some additional core work in. Need to hit the ab wheel tomorrow.
Glad I took the day off yesterday. Felt much better today. Going out to dinner tonight, hoping not to get glutened. Then heading to my team practice tomorrow am. I think it's still on despite the Conference Champs happening there this weekend.
I got a back Spasm Thursday morning. Woke up fine and was in the kitchen getting Tea and felt a sciatic pain start then my lower back tightened right up. I think that this is probably caused by the residual tightness or misalignment of my hip/pelvis from the groin strain...that or too much gluten....you make the call. Then returning to running and such probably caused too much tension and the nerves pinched.
Good news is that it was not a severe one, but enough that I took a precautionary day off of work. I watched "The Fellowship of the Ring" which is a long movie and takes your mind off of lying on the floor...although when I walked I did hobble about like Gollum.
I got in to PT and had a some treatment, which seemed to work and I was feeling way better yesterday afternoon.. So much better in fact, that I attempted to fix the blocked u-bend on not one, but TWO sinks at the Stud domicile. Bad move because I spasmed again. However a quick lie down and stretch seemed to remove most of the discomfort.
So I went for a swim today and did some long 500's to work out the spasm...long swims with rotation seem to naturally massage the hips and low back into good alignment or at least it helps me.
Here's the swim:
12 x 500 9:00
Pull (paddles and fins)
Kick (board, snorkel and fins) recovery.
The Kicks were relaxing as I could just let my neck straighten out and stretch, while using a gentle kick so as not to aggravate the low back.
200 Swim (paddles, fins and snorkel)
200 Swim (paddles, and fins)
150 Swim (fins)
3 x 50 1:00 no gear.
There was also a random 50 in there where I forgot my paddles on a pull set so I started over.
6750 2hrs 5mins
If you're curious...I needed 6700 to make 50 miles on GTD by Feb....I wasn't letting my back win.
7:00 a.m. with my buds at the Monon Center. I'm not sure of the intervals on some of these sets, I only know I didn't get much rest in between swims. I really like this group; we get a really good workout and we're all about the same age!
**500 Freestyle warm-up swim
**3 X (300 Free/ 200 Pull/ 2 x 100 Free)
**400 mixed kick with fins
**6 X 50 Free on :50
**4 X (4 x 75 alternate sets Free/Stroke) Free on 1:15, Stroke on 1:30.
I hopped out of the water and hurried off to the beauty shop for a haircut. I shortened it up a bit! I bought a new hairbrush; yesterday's lost brush never did turn up.
I've worked most of the rest of the day on my SPARK presentation. Next Friday is my all day presentation/seminar. I haven't done one for a year. I need to update my power-point and organize my thoughts.
Tonight's the "Big Splash" party! The theme is "Life Is A Beach". Sounds like fun times to me!!
Updated February 27th, 2010 at 05:32 PM by Bobinator
Did some torso twists at the gym yesterday and have to say my lower back is feeling great today. This is such an easy movement, but I forget how great it is sometimes for loosening up the lower back. I learned this exercise one day while at the White Oak (MD) Nautilus when I was 16.
Some call this the broomstick twist or standing torso twist. To keep it short, I just call them torso twists. Whatever you call it, always be sure you use a stick of some sort, a broomstick or a bar.
For anybody that wants to know, here is how it is done:
[ame="http://www.youtube.com/watch?v=2YWzWEkLUlE"]YouTube- Standing Torso Twists by www.building-muscle101.com[/ame]
Lots of things to do today, so no plans to work out. With snow looming in the forecast for Tuesday, it looks like I may need to grab a group swim tomorrow.
Updated February 27th, 2010 at 04:12 PM by elise526
The rain fell in torrents.. except when it didn't, when it was check by violent gusts of wind which swept up the pool (for it is in Tampa that our scene lies). rattling along the lane lines and turn flags, and fiercely agitating the hardy swimmers that struggled mightily against the storm.
Tampa today 50F and raining... Vancouver, BC, 46F. I think we can host the Winter Olympics here.
The water was nice. But getting out was miserable... cold rain, about 46F. My feet were numb by the time I got to the locker room. Time get some new flip-flops since my old ones blew out a couple of months ago. Warm shower felt great afterwards.
400 300 200 100
16 x 25 on :30 dr/sw by 25, IMO
5 x 200 on 2:30 fr swim w/ paddles
8 x 125 on 2:05 25 fr, 100 IM or choice (ba)
6 x 100 on 1:45 kick w/ fins
5 x 75 on 1:05 free swim
5 x 75 on 1:20 non-free
300 warm down
Worked the 200s pretty good 2:10 > 2:08.
Glad I got this workout in. It is so easy to blow it off on bad weather days... as if I don't want to get wet. But once I get going, its fine. I know most of us have this block about swimming when its raining for some reason, as we all like it nice and sunny. We will have plenty of that... I can't wait. But in the mean time, the water is nice.
Aquasol - Heavy Rain
Warm - 50FR, 2x100, 100BK, 100BR
6x100FR on 1:30
5x50 SDK - BK n/fins on 1:15
3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
4x25 Fly on :45
3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
4x25 BK on :45
3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
(Seniors and age groupers decided to leave early)
Tonight I wasn't "on it" however my neck pinched nerve (cervical rediculitus) didn't seem to bother me much. I am improving in my fly, back and breast, but seem to be losing my 100FR speed, my 50FR is getting better.
I admire our coaches, how they stand in the rain and keep the swimmers on task, mostly the kids. Our coach is now divided between the smaller age groupers and us, but it isn't noticeable. We still get a lot of personal attention and little stoke reminders called between intervals.
If I had the money and time I would have structure built to shelter the starting area from the rain. Also the restrooms need benches and towel hooks. It wouldn't hurt to have a non-slip surface painted in too, I slipped on my foot and rammed my toes into a partition tonight! Maybe I can get some people together to at least build some benches and towel hook rail's!
I spent most of the day driving to my mom’s house in Alabama (where I store my Florida stuff) and lugging said stuff to and from my car. This handy gadgetis my new BFF.
So when I finally got to the pool this afternoon I was pretty tired, and felt mostly like stretching out and just wiggling around in the water. Here’s the teensy workout I did:
5 x 100 FR -> BK pacmans @ 1:30
500 warmdown / scull / bask
Tomorrow’s a travel day, so probably no swimming. I’m just hoping Delta will get me home without any flight cancellations, or other major drama!
I have the blahs today. Jimi believes this is because I am "inside a small [winter] box." I believe it due to the stress of raising girls. In light of the blahs, and partially and uncharacteristically paralyzed by them, I decided to take an off day. And forgive myself in advance for failing to stretch. In fact, after consulting my blog, I see that I haven't had a complete rest day since Feb. 8, so I am probably due. Tomorrow, I will back in the gym with my oldest daughter, who thinks after 2 visits, she already has muscles.
So, instead of discussing swimming or drylands, I will have a nice nutrition ramble.
I read the next part of the Michael Pollan book.
1. Funny Rules:
"The whiter the bread, the sooner you'll die."
"Eating what stands on one leg is better than eating what stands on two leg which is even better than eating what stands on four legs."
"Avoid food products containing ingredients that a thrd grader cannot pronounce."
"Breakfast like a king, lunch like a prince, and dinner like a pauper." (I've heard this one before. Epic fail for me.)
P90X also urges eating nothing 3 hours before sleeping. Here is their advice:
"Here at Beachbody, we're always drilling the "no eating for 3 hours before bedtime" rule into your head and, sure enough, it's important not to go to bed with undigested food in your stomach, especially carbohydrates and fat. So what about those nights when you're so hungry that if you don't eat, you know it will affect your sleep?
The answer is a protein shake. Usually, truly feeling hungry is a sign indicating a lot of muscle breakdown. When you have muscle breakdown you need protein, especially at night, which is when your muscles do most of their recovering. So if you are famished, a small protein shake with no added ingredients, like fruit or milk, will not only allow you to sleep but speed up your recovery process as well."
2. Fav Rules:
"Eat some foods that have been predigested by bacteria or fungi."
-- This is why I've begun taking probiotics. They help reduce allergic reactions, aid the function of the digestive and immune system and reduce inflammation.
"Have a glass of wine at dinner."
--"There is now considerable scientific benefits of alcohol ... People who drink moderately and regularly live longer and suffer considerably less heart disease than teetotalers ... Drinking some every day is better than drinking a lot of weekends."
3. Rule I'm ambivalent about:
"Be the kind of person who taken supplements and then skip the supplements"
Apparently, people who take supplements are healthier than those that don't, but not necessarily b/c of the supplements. However, he does note that nutrition becomes more important as you age and that you can develop specific nutritional deficiencies -- Vitamin D, Calcium, Vitamin B. Also, as we age, our need for antioxidants increases while our ability to absorb them declines. Since I've started with my supplement & antioxidant infused smoothies, I've been healthier. So I'm sticking with it, just like Geek.
There was an interesting article in the WSJ on Tuesday about evolution being responsible for obesity. Apparently, when we shifted from being hunter and gathers to agriculture, a carb rich diet became the norm and we grew tubbier.
Some interesting speculation about procreating early and often being the driver of evolutionary change as well ...
And, boo hoo, Gatorade dropped Tiger Woods.
http://online.wsj.com/article/SB1000...NewsCollection. There was a hilarious article about him in www.theonion.com -- not really re-printable here. lol
I've been uncharacteristically wishy washy about meets as well. I had finally decided to swim the 100 evil and 100 IM or 50 back at the Warrenton meet, and now I see it's the same weekend as PV Senior Champs.
Night Owl vs. Early Bird:
An interesting study to confirm we're different!
Updated February 26th, 2010 at 11:13 PM by The Fortress
Back in the weight room today after being out for 4 weeks. Have to confess that I like being in the weight room as much as I like being in the pool. It's also a time where I can visit with some of my non-swimmer friends.
Warmed up with a 1 mile run at a 10 minute pace.
Bench press: 3 sets of 65 x 12 (forgot to do the needed warm-up set with just the bar)
Lat hi row: 3 sets of 100 x 12
Leg press: 3 sets of 130 x 12
Bicycles: 1 set of 50
Good morning darlings: 1 set of 50
Torso twists (also called broomstick twists): 3 sets of 30
Toe raises: 3 sets of 10
One of the yoga instructors told me that torso twists are really good for sacroiliac problems. He has problems from an accident he had as a child and says if he goes a day without yoga, his lower back gets really stiff. Wish I had more time to do more yoga. Maybe I can work it in somehow. I do think that no matter what, I've got to do some kind of activity everyday, even if it is just some torso twists.
Since the kids have states this weekend our pool was closed to the public but the older kids and masters were allowed to swim early.
400 IM drill
300 Free Pull
8x100@1:30 Free w/paddles & fins
200 free finger tip drag
8x50@1:00 2 of each stroke
200 Free catchup
20x25@:30 5 of each stroke
Total 3600 yards
1 X 400 6:00
4 X 50 1:00
1 X 300 4:30
4 X 50 :50
1 X 200 3:00
4 X 50 :45
1 X 200 kick 4:30
2 X 100 kick 2:15
4 X 50 kick*25 fast/25 easy* 1:15
9 X 50 1:05
Alternate: 1 easy/1 build/1 fast
1 X 50
2 X 25
1 X 50
Four times through, all at 100% effort.
Intervals: Round 1: :40
Round 2: :45
Round 3: :50
Round 4: :55
Break between rounds.
20 X 25 :40
Sprint 20 yards, no breath.
1 minute break after #8 & #12.
WARM DOWN: 4 X 50 easy 1:00
FAST FRIDAY Feb 26th 2010
Big 12 swimming championships
2010 Texas High School Swimming & Diving State Championships
Friday, February 26
Saturday, February 27, 2010
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TODAYS SWIM PRACTICE
scy, diving well & main pool, championship set up for the high school state meet
5:30 - 7:00
Mike, Todd, Ned, Doug, Larry, Erin, & Nate
wore B70 full
in diving well with no blocks
15 minutes choice
did 50's fr on 40 to 45
200 FR fast from a dive off side
100 fr fast from a dive off side
50 fr fast from a dive off side
went 22 - 23
moved to main pool with blocks
200 FR fast from a dive off blocks
blew my last turn
100 fr fast from a dive off blocks
50 SDK fast from a dive off blocks
March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
Austin Grand Prix
# 5 Men Open 100 Fly 51.80Y
# 14 Men Open 400 IM 4:25.33Y
# 26 Men Open 100 Free 48.92Y
April 9 -11 The Woodlands, TX Countdown
2010 South Central Zone Short Course Championships
May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
2010 USMS Short Course National Championships
Order of Events
Monon Aquatic Center @ 5:15 A.M. solo
**1700 Swim building speed and relax (25 min)
**4 X 200 Series (8x25 fly drill, 4x50 back on 1:00, 2x100 IM on 2:00, 200 Free swim hard (2:55)
**Repeat series of 200 as above (200 hard 2;46)
3,300 No time to cool-down again! It seems like every morning I have to get to work early for a meeting and every night I have to stay late for a meeting. I believe I may be over-involved!
Tomorrow morning I'm opting to swim with the Sat. morning Monon Crew! I will get almost double the workout. I'm not even sure if Nasti gets to have a workout tomorrow...its been so long since we've had one.
Tomorrow night "The Big Splash" an annual fundraiser party for Forest Park Aquatic Center! Friends, Dancing, Beverages, Food, Craziness!!! Can't wait!
Time for class, gotta go!
Back in the pool today. Nice to have taken it easy the last ten days, but now I'm thinking it might have been better to do a little bit more activity. My sacroiliac joint stiffness was back and I felt sluggish with a capital "S." Did feel better overall the more I did.
Coach noticed some time ago that I'm bringing my hands almost together on my fly during the entry and before I start my pull. I didn't focus on making the correction and apparently am still doing it. Changed my stroke up today and incorporated a wider entry. Have to say that I feel like my turnover is much faster and that it is a more powerful stroke. I did notice that it seems to put more pressure on my shoulders. I don't have shoulder problems, but now that I've changed up my stroke a little, I'll have to be careful.
Here is the workout I did today:
Missed warm-up and first few sets, so just slid in and did one of the sets as a warm-up.
16 x 25 on :40 (I did reverse I.M. order with the first two fly swims being lt arm/rt arm and last fly swims full stroke.)
10 x 100 on 2:00 as follows:
100 - 50 fly/50 back
100 - 50 breast/50 free
400 back pull with paddles and pull buoy (Gosh, I never realized how much I use my legs on backstroke until I swam with a pull buoy. Used to think I should not swim back with a pull buoy until I saw the UGA team training this past summer using pull buoys on backstroke.)
10 x 50 kick on 1:00 - alternated 2 dolphin, 2 flutter
4 x 100: 25 underwater/75 easy back on 30 second rest - did all underwaters dolphin kick on my back
300 easy kick with fins - 100 front flutter, 100 on side, 100 on back
4 x 25 fly with fins AFAP on :45
Updated February 25th, 2010 at 10:47 PM by elise526
Swim/SCY @ OakMarr w/Speedo:
200 fly drills
10 x 25 shooters on back
10 x 50 @ 1:00, mod pace
mixed up strokes
3 x (100 AFAP + 200 EZ) @ 9:00
Pete and I both approached this set with trepidation. He hadn't been feeling well; I'd been feeling tired. But we had at it, exceeding our expectations and improving since the last time we did this set on 10/1/09. Pete did free, and I did back with fins like last time. I felt like death on the first one; I was completely gassed and faded with typical wimpy sprinter elan on the last 25. Had to mentally regroup. I contemplated doing fewer SDKs on the first 25 to see if I had more left at the end. But the only way I can beat Speedo is to get an early lead via SDKs and try to hold it, so I persisted. He got me on the first two nevertheless with his new super duper flutter kick. The last 100 I concentrated on keeping my upper body as still as possible and staying under as long as I could. This yielded a better time. I was slightly nauseous after this set. Anyway, it went thusly:
last time: low 53
this time: low 54
last time: mid 53
this time: mid 53
last time: 54 low
this time: 52+
I consider this an improvement on last time, mostly because I descended my times instead of ascending them. I was dead after this and had no desire to do any drills. Limped to the hot tub for a 10-15 minute soak.
I never realized there was a P90X DVD devoted just to stretching. Found this out today from a P90X trainer on FB (it's disc 7). I didn't feel up to real yoga, but felt like I needed a stretch since I was sore and tired. So I plugged the DVD in, and did about 45-50 minutes of it. I fast forwarded through the tricep stretch part, which seemed to be the verboten USAS shoulder stretches. A few of the stretches were bikram yoga poses. This was just what I needed -- yoga light -- without the taxing standing and balancing postures.
Here's a list of the stretches: http://www.videofitness.com/reviews/horton-p90x-str.php. For those of you short on time, I recall Paul Clydesdale Smith saying that he aspired to always start his day with 10 sun salutations.
Here's an article on the health benefits of yoga, including that it may help prevent cancer: http://www.mdanderson.org/publicatio...abenefits.html
Here's a list of P90X recipes for breakfast:
Here's a FB P90X article (on Tony Horton's page) that agrees with Michael Pollan's book below about fewer ingredients being better: http://www.facebook.com/note.php?note_id=320400757403.
I've been reading Michael Pollan's short book, Food Rules. It's very short and zippy and and cleverly debunks the machinations of "The Nutritional Industrial Complex." The basic message is: (1) eat real food, not ersatz "edible foodlike substances" that are typically packaged; (2) eat mostly plants, and (3) don't eat too much.
He accurately calls nutrition an extremely young science. There are only several verifiable facts. The so-called "Western" diet (with processed foods, meats, fat, sugar, refined grains, little fruit & veg) causes disease (obesity, cancer, heart disease and diabetes). It's not known which of these dietary elements is the evil culprit. Too much focus is being placed on identifying the culprit, he opines, because food manufacturers can then tweak their products, process food more, and well, make more money.
He lists 64 rules and explains them. See, e.g., a couple reviews:
http://www.nytimes.com/2010/02/02/health/02brod.htm (Jane Brody)
I chatted with Jazz briefly about the book last night. He likes Pollan's approach, but wonders if he discounts starch too much. See, e.g.,
I was wondering about one of his comments -- that we have an "inborn preference for sweetness and fat and salt." What evolutionary process explains this? I guess it's the food processors manipulating us?
So far I'm having a banner day nutrition wise!
Mr. Fort's Studliness:
I am the worst athlete in our family apparently. Mr. Fort turned in some impressive results on his testing:
body fat = 7%
VO2 max = 61
lactate threshold = 91% of VO2 max
I don't know much about VO2 max except that is apparently somewhat innate and cannot be improved upon too much. It varies by age and gender. The average college male has a VO2Max of 44, I'm told. [ame]http://en.wikipedia.org/wiki/VO2_max[/ame].
Mr. Fort's lactate score is the most impressive. According to Joel Friel's Cyclist Bible, elite cyclists have a 80-90% range. And Mr. Fort is 50!
I have no desire to have these test done, though Mr. Fort did urge me too. There is another test for anaerobic power output that he didn't take.
That was a smackdown. I'm tired and sore. My shoulders are sore from the lifting earlier this week. My legs are sore from the AFAP SDK-ing. Tomorrow, will be another recovery type day with probably some bikram yoga.
Updated February 25th, 2010 at 11:49 PM by The Fortress
The good news today was that the pool was set up LCM this morning, even though the temp was in the low 30s. A bonus long-course day! Woohoo!
The bad news is why: One of the lifeguards told me that someone complained to the local health department about the pool operating while partly covered, and they’ve now been forbidden to do that. (I’ve no idea why the health department objects to the practice). So eventually the pool might change its policy on opening up a few lanes for lap swimmers on cold mornings, and not open at all. Tomorrow is supposed to be quite cold, and I was told to be sure to call before driving in, as they might well be closed.
I’m only here one more weekday morning before heading back up to NYC, so this whole business doesn’t really affect me much this year. I do hope they figure out how to operate with the health department’s blessings on cold mornings before next winter (and sooner than that for the sake of my morning swim buddies here!). I do feel lucky to have gotten in a couple months of outdoor swimming without any previous problems.
So this morning I resolved to enjoy the long-course swimming while it lasted. I had the pool almost to myself the whole morning, it was sunny with blue skies, and with no covers last night the pool temp had dropped to a pretty ideal 81 or so. Here’s the solo workout I did:
? x 100: odds are BK, with the interval starting at 2:00 and descending 5 seconds each time until reaching 1:45, then increasing :15 on each successive 100 until the end of the set; evens are FR and start at 1:45 then decrease :05 on each successive 100 until failure [So on the first 8 100s both BK and FR have intervals that descend by 5 seconds each time, then the BKS start getting a lot slower and the FRs a bit faster until you miss a FR interval. I made the 1:25, just made the 1:20, then missed the 1:15 completely, so I ended up doing 14 x 100 in all.]
4 x 150 K/D/S IM order @ :20 rest
400 FR/FL/FR/BK/FR/BR/FR/FR, working strokes + turns, frees easy
100 fly kick w/ fins, building each 50
8 x 50 w/ fins (30 Sprint, 20 easy) @ 1:30 [did 1st 4 FL, then 2 FR and 2 BK]
8 x 50 Kick w/o fins @ 1:15, rev. IM order twice through [The wind was really blowing at this point—it made about a 10 second difference compared to my regular kicking times! (It was blowing towards the starting end of the pool, so my FRs and BKs were slow, my BRs especially were unusually quick.) I might could have gone just as fast on the with-the-wind 50s if I had simply floated on my back and held up my kickboard like a sail.]
We’ll see how things go tomorrow. Even if I don’t get to swim in the morning, the pool should be open in the afternoon when the age-group team works out, so I don't think I'll have to go swimless.
How dry i am!
I haven't been in the water in 8 days and I'm starting to feel depressed about it. In truth, I would have probably missed a few of those days anyway as the roads here have been total crap with the messy mix of snow/rain/crud thats been falling steadily for the past 2 1/2 days. So many trees are down and we have been without power at the house since tuesday night.... and its not looking like it will be restored for another 2 days.
As far as my sinus situation goes; I seem to be moving back and forth between two uncomfortable extremes of burning dryness vs. completely stuffed. Frequently saline irrigation has the effect of minor relief for the dries, but I fall off the squirt schedule when I "try" to sleep.
In short, recovery from this surgery is very similar to the effects of a nasty major league sinus infection without the fever.... a reminder of why I had it done. I hope I'll be able to get back on track with my training plans soon, or else Tampa Bay is going to be UGLY!
over and out......
1 X 200 3:00
2 X 150 2:15
4 X 50 :45
16 X 25 :30
4 X 150 kick 3:15
Middle 50 is fast.
1 X 400 7:00 5:40
1 X 300 5:15 4:15
1 X 200 3:30 2:50
1 X 100 - -
Two rounds. Round 1 is IM, intervals left.
Round 2 is free, intervals right.
Short break between rounds.
1 X 50 easy 1:00
1 X 50 fast 1:00
4 X 25 sprint kick :45
Three times all choice.
Break between rounds.
WARM DOWN: 4 X 50 easy 1:00
Rest and recovery day. Still felling a little sluggish and am a bit sore from the session at the gym last night.
300 swim free
300 kick alt. 50 free/50 no free
6 x 50 on 1:00, odds drill free (work on the tricep extensions), evens build
pull 8 x 100 free on 1:40,
swim 8 x 25 on 40: odds easy, evens choice at ~80-85%
swim 4 x 100 back on 1:45 make interval
swim 4 x 25 on :40 choice: work on fast finishes
swim down 200 choice
Total: 2600 yards