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  1. Sarasota Y Sharks Masters 5:30 Workout -01/30/10

    by , January 29th, 2010 at 04:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 250 4:00
    5 X 100 1:40
    10 X 50 :50
    Descend 50's 1-5/6-10

    10 X 50 kick 1:10
    odd: moderate
    even: fast

    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 100 fast 2:30
    Three times through. Choice.

    20 X 25 :40
    Sprint 20 yards, no breath.
    1 minute rest after # 8 & #12

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  2. Friday, 1/28/10

    by , January 29th, 2010 at 12:45 PM (A comfort swimmer's guide to easy swimming)
    Recovery day today

    SCY, Solo

    15 sec. rest in between items:
    100 swim free
    200 swim back
    300 swim free
    400 kick w/fins
    (did 200 dolphin/200 flutter as on back, on side, on other side, on back by 50's)
    pull 5 x 100 (odds back/evens free) w/10 sec. rest
    (back around 1:35, free around 1:25)
    swim 2 x 200 IM on 4:00
    (went 3:20, 3:15)
    kick 6 x 50 (no fins) w/10 sec. rest as 25 fly on back/25 back
    swim 12 x 25 choice on 40 #3,5,8 fast, 9-12 easy
    (rotated through free, back, fly)
    --
    Total: 2500 yards

    1 hour strength training with my trainer today.
    Categories
    Uncategorized
  3. Fast Friday Jan 29th 2010 Lactate Set

    by , January 29th, 2010 at 10:14 AM (Ande's Swimming Blog)
    Fast Friday Jan 29th 2010

    TODAYS SWIM PRACTICE

    scy, main pool (with blocks) & diving well
    Whitney coached
    5:30 - 7:00
    swam with tyler, todd, marcio, nate, larry, ned & amy
    dove in at 5:35ish
    wore B70 full

    Warm Up
    800 easy missed 400

    Main Set

    1) 100 FR VERY FAST off the blocks in the main pool
    went 50

    400 swim down the diving well

    rest about 3:00


    2) 100 FR VERY FAST off the blocks in the main pool
    went 50

    400 swim down the diving well

    rest about 3:00


    3) 100 FR VERY FAST off the blocks in the main pool
    went 49

    400 swim down the diving well

    rest about 3:00


    4) 100 FR VERY FAST off the blocks in the main pool
    went 49

    400 swim down the diving well

    rest about 3:00

    5) 100 FR VERY FAST off the blocks in the main pool
    went 48.9


    400 swim down the diving well

    rest about 3:00


    50 SDK
    went 24

    rest 3 minutes

    50 SDK
    went 24.4

    50 easy

    found a killer hotel deal for 2010 SCY Nats
    go to Hot Wire . com
    Put in Atlanta, GA & the dates you need at the meet
    Select the 3 star Buckhead Hotel for around $45 a night, Recommended in 95% of customer reviews,
    put in 2 adults 2 kids if you want a room with 2 beds,
    it's a great brand, 5 miles from the pool, non smoking and complimentary breakfast
    Bet it will sell out soon, see you there!
    You're welcome!


    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

    The Grammy Pre Telecast show that begins Sunday at 1:00 pm pacific time. I haven’t seen the list, but here’s info about it, if she wins one then, that would be her first Grammy. http://www.grammy.com/news/52nd-gram...to-stream-live

    This might be the list of what’s being awarded on the TV show so the rest would be in the pre telecast http://www.grammy.com/files/pdf/grammy_ballot.pdf

    Complete list of Nominees http://www.grammy.com/nominees

    Folks can watch the pre telecast and other grammy events at:
    http://www.grammy.com/live

    GRAMMY Live is the exclusive home of around-the-clock, live video coverage of GRAMMY Weekend.

    Starting Friday, Jan. 29 all the way up until GRAMMY Sunday, our roaming camera crews will bring you behind the scenes, onto the red carpet and up close and personal with your favorite stars.

    And GRAMMY Live is the only place on Earth or in cyberspace where you can view the Pre-Telecast GRAMMY ceremonies, where hundreds of music's best and brightest are honored.

    So set your bookmark and prepare to park yourself in front of the computer all weekend.

    This is GRAMMY Live!

    link to the Grammy’s 2010 Nominees CD

    Updated January 29th, 2010 at 06:58 PM by ande

    Categories
    Swim Workouts
  4. Friday A.M. Swim

    by , January 29th, 2010 at 08:37 AM (Swimming, Life, and Other Stuff!)
    With a Chiropractic visit loominging ahead of me right after school I decieded to get up early and swim at the Monon Center today.
    Last Friday my treatment was terribly PAINFUL! I am hoping a pre-workout will leave me loose and easier to CRACK!
    I need to start swimming 2 early mornings per week anyway. Sometimes in the evening I am too tired and de-motivated and it's just a struggle to get my carcass to the pool!
    Here's my workout revised from the "Swimmer" mag. I had 1 hour since I had an early morning team leader meeeting at school.
    *200 Free Loosen Swim//200 Kick no fins
    *100 Faster Swim//100 kick no fins
    *10 X 50 Free on 1 min int. Increase kick beats every 2 50's (1st 2=2 beat, 2nd 2=4 beat, 3rd 2=6 beat, 4th 2=8 beat, last 2=10 beat.
    *400 Freestyle Swim 6:40 int
    1 X 100 2:00 int
    2 X 50 recovery kick
    *300 Freestyle Swim 5:15 int
    2 X 100 Free 1:50 int
    2 X 50 recovery kick
    *200 Freestyle Swim 3:30 int
    3 X 100 1:45 interval
    2 X 50 recovery Kick
    *5 X 100 Freestyle on 1:40 interval
    3,400 scy solo and out, arrived at my school at 7:04!

    TGIF and have a great one

    Updated January 29th, 2010 at 11:38 AM by Bobinator (mistake)

    Categories
    Uncategorized
  5. Long and loose

    by , January 29th, 2010 at 08:08 AM (Mixing it up this year)
    Tried to go long and loose today since it was long course.

    5x200@3:45 Free
    500 Free kick w/fins
    500 Back kick w/fins as 200 easy/100 fashion model/200 fast
    5x100@2:00 w/paddles as 50Free/50Back
    5x100@2:00 Free 33 meters easy/33 meters SPRINT/33 meters easy
    500 nice and loose choice

    Total 3500 meters
    Categories
    Uncategorized
  6. Swimming the River Styx

    by , January 28th, 2010 at 10:44 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Categories
    Uncategorized
  7. Kick w/Speedo, Thursday, Jan. 28

    by , January 28th, 2010 at 04:21 PM (The FAF AFAP Digest)
    Joined Pete for his periodic kick workout @ Oak Marr.

    Warm up:

    800 various

    Main Kick sets:

    6 x 200 kick @ 3:30, no fins
    - 1-2 flutter w/ board
    - 3-6 backstroke kick w/o board

    Warmed up on the first two at a medium pace. Then went: 2:59, 2:56, 2:56, 2:53.

    150 EZ

    6 x 100 kick w/fins @ 1:20
    - odds flutter w/ board
    - evens backstroke kick w/o board

    Went: 1:03, 1:04, 1:05, 1:04, 1:04, 1:03

    Pete said I was getting too much rest on these. Sheesh, I thought it was too little!

    100 EZ

    6min vertical kick:
    - 2min breast kick, hands above water
    - 2min flutter kick, " " "
    - 2min dolphin kick, " " "

    250 EZ

    Total: 3100 + VK

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

    Commentary:

    I hadn't done 200 kicks in a loooong time. In fact, I can only recall doing 200s with my MF -- probably b/c they're so long and somewhat tedious. For that reason, this was a good workout to do with a training partner. And it was tough, with a slow burn on the 200s. After the 100s and VK, my legs/calves were shot. I was going to do some drill work, but started cramping. So I joined Pete in the hot tub for 10-15 minutes. Definitely need to do some stretching tonight!

    My arms were, as expected, a bit sore from yesterday's arm and med ball dryland workout. I'm thinking that med ball work is a quick way to get killer arms.

    Hoping my legs will recover to do some speed work tomorrow.

    And ugh! All of my kids are sick with colds and strep throat now. I hope I don't catch it!

    Updated February 4th, 2010 at 02:55 PM by The Fortress

    Categories
    Swim Workouts , Test Sets
  8. Taper time

    by , January 28th, 2010 at 03:35 PM (Elise's Fitness Fun)
    Starting to taper it on down for the Auburn meet. Won't taper like I will for Nationals, but still want to be a little rested so I can swim decent times. This week, the plan is not to do anything over 3,000 yards. So far this week, I've gotten in on Tuesday and today. Today, I got in a 1500 yards of drills and a few underwaters with fins. Tuesday's workout is as follows:

    Warm-up:

    4 x 100 on 1:45 - 75 3 rt/3 lt fly, 25 free

    6 x 50 on 1:00 - Did 1,2,5, 6 full-stroke fly; 3,4 were free.

    200 freestyle kick

    Main sets:

    16 x 50 on 1:00 - Did 3 rt/3 lt fly, 25 free

    3 rounds of the following:

    4 x 25 pull on :45
    4 x 25 drill on:45
    4 x 25 sprint on 1:00

    Round one was back, round two was breast, and round three was free.

    2 rounds of the following (no rest between sets)

    2 x 25 fly on :45 - only 2 dolphin kicks allowed underwater

    2 x 25 fly drill on :45- one pull for 4 kicks

    1 x 25 fly all-out

    150 easy

    3000 SCY
    Categories
    Uncategorized
  9. Looks like I picked the wrong time to be Johnny Hero on the

    by , January 28th, 2010 at 02:07 PM (The Labours of SwimStud)
    Well I will soon know if I made a grave training error this morning….for some reason I decided that I would run on the treadmill instead of my normal elliptical.

    I had a little stretch and got running, eventually getting in a 40 minute run and about 4.5 miles. I wasn’t too unhappy being that I haven’t been running for about a year…

    The last 2 miles or so felt REALLY heavy on my legs and I could literally feel yesterday’s weight training on my quads. I would be unconcerned but I am slated for a 200 BR on Sunday…so watch this space…

    After the run, I went and did core work with the yoga ball, and a short RC shoulder workout.

    I showered and drove to Walgreens to get a protein drink…my legs feel hammered right now. I’m only swimming 2-2.5k tomorrow and no weights.
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters 5:30 Workout -01/29/10

    by , January 28th, 2010 at 01:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 100 1:40
    3 X 100 1:30
    1 X 800 -

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:10

    2 X 200 4:00
    Alternate 25 kick/fast, 25 swim. No board.

    5 X Broken 200's:Swim as follows...
    1 X 75 fast 1:00
    1 X 25 easy :30
    1 X 50 fast :45
    1 X 50 easy
    Take adequate rest between each "200"

    4 X 225 IM 4:00
    Rotate 75 of each stroke

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  11. Thursday, 1/28/10

    by , January 28th, 2010 at 12:38 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    300 kick choice
    300 swim back
    swim 6 x 50 on 1:00; build 1-3 free and 4-6 back
    (went 37's on the free, 42's on back)

    swim 3 x 100 IM on 1:50, make interval
    (ave 1:40)
    swim 6 x 75 free on 1:15 make interval
    (1:03-1:05)
    swim 6 x 25 choice FAST on :35 (did 1,2,5 free around 16s, 3,4,6 back around 20s)

    1:00 rest

    swim 3 x 100 IM on 1:50 make interval
    (ave 1:40)
    swim 3 x 75 free on 1:15 make interval
    (1:03-1:05)
    swim 3 x 25 choice FAST on 35
    (went fly - 19, back - 20, free - 17)

    swim down 200
    --
    Total: 2900 yards
    Categories
    Uncategorized
  12. Thu Jan 28th 2010

    by , January 28th, 2010 at 11:44 AM (Ande's Swimming Blog)
    Thu Jan 28th 2010

    Weights

    found a killer hotel deal for SCY Nats


    TODAYS SWIM PRACTICE

    scy, diving well, (really warm)
    Whitney coached
    6:30 - 8:00
    swam with mike & brandon
    beside tyler, amy, erin, paul, max, ned and a guest
    dove in on time
    wore B70 legs

    Warm Up
    3 rounds of 150, 100, 50

    Main Set

    3 continuous rounds of
    200 fr on 2:20
    2 x 100 on 1:10
    4 x 50 on :35
    made it

    assigned 800
    did 4 rounds of 100 k, 50 easy, 50 skip
    went 1:11 on 4th 100

    2 continuous rounds of
    200 fr on 2:10
    2 x 100 on 1:05
    4 x 50 on :35
    didn't make it, skipped the 4th 50 in the 1st round & stopped in the 2nd round to let mike & brandon pass me, made the first 200 & the 1st 100, then started missing

    20 x 25 on :30
    odds fr 1 breath
    evens assigned: 6 strokes fast, I worked on SDK

    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
  13. A bad back yet again! Can I trade in for a newer Model!

    by , January 28th, 2010 at 07:17 AM (Mixing it up this year)
    This getting old bites! I started back to swimming due to a back injury and yes 6 years later it still plagues me though not nearly as bad. I would hate to see where I would be if I hadn't started swimming again.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:50 Fly kick w/fins 25 rt side/25 left side/25 on back/25 on back SPRINT
    10x50@1:00 Fly w/fins as 25 rt arm/25 lt arm (this is the best set to loosen my back)
    5x100@1:40 as 50Free/50Back w/paddles & bouy went 1:31, 1:30, 1:27, 1:26, 1:26
    10x50@1:00 Free w/snorkle easy

    Total 3500 yards
    Categories
    Uncategorized
  14. Ding-A-Ling Day!

    by , January 27th, 2010 at 10:05 PM (Swimming, Life, and Other Stuff!)
    Today through a series of mis-communications and misunderstandings I managed to get a half-day substitute teacher and attend a 3 hour committee (across town) meeting that I don't belong to. I sure do hope the district still covers my sub. I'll have to do some quick talking to my principal tomorrow!

    I'm so PROUD! I just received my January/February copy of "Swimmer" magazine. I am quoted on page 31! (The bold red inset about GTD and Flogging)
    Finally I have made my (small) mark in swimming! I am really a swimmer now!

    Today's workout was solo in the steamy LA Fitness Pool. The pool was quiet and empty today. I love swimming by myself! Here's the workout:

    *500 Freestyle Swim Build per 100
    *2 X 250 Free on 4:30 int.
    *5 X 100 Free on 1:45
    *10 X 50 Free on :55
    **6 X Mixed Kicks w/ 10 sec rest
    **300 Pull with Paddles
    **3 X 100 IM on 2:00 int
    **4 X 75 Backstroke on 1:20
    ***200 Backstroke Build per 50
    ***4 X 50 Backstroke on 1:00 (K and R Drill)
    ***8 X 25 Butterfly (1st 5 fly drills, last 3 as fast as possible on :45)
    3,800 scy

    Cheers to all of You!
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  15. 1/27/2010--Jacki Hirsty Workout

    by , January 27th, 2010 at 09:26 PM (The Labours of SwimStud)
    300 Snorkel Swim

    Set 1 FR--2 X:
    25 No Breath :25
    50 Kick-Swim 1:10
    75 Kick-Drill-Swim 1:40
    100 Swim 1:50

    Set 2
    2 x 125 FR Snorkel Pull 2:15
    3 x 100 IMO Kick by 2:30
    4 x 75 Swim IMO 1:45

    Set 3
    3 x 100 FR Snorkel Pull 2:00
    4 x 75 IMO Kick by 1:45 (I think)
    5 x 50 Swim IMO 1:15

    Set 4
    4 x 75 FR Snorkel Pull 1:15
    5 x 50 IMO Kick 1:35

    Set 5--FR
    5 x 50 Snorkel Pull :55
    6 x 25 Kick FR :40
    4 x 50 EZ

    3650
    About 90mins


    45 minutes weights, abs and stretching.
    Categories
    Uncategorized
  16. Wed., Jan 27

    by , January 27th, 2010 at 05:12 PM (The FAF AFAP Digest)
    Drylands:

    My legs were a bit sore from yoga, so I decided to focus primarily on the arms and core:

    med ball slams & twist, about 18 minutes in racquetball court (I was watching a Muscle Up class across the hallway and thinking my workout was much better than theirs!)

    power wheel roll outs, 2 x 25
    body rows, 3 x 15
    elevated push ups, 4 x 15 (2 spiderman,* 2 regular)
    hip hinges, 30 x 1 x 15
    one legged squats w/DBs, 40 x 2 x 15, each leg
    side bends on cable machine, 80 x 2 x 15, each side
    Icarian incline lever row, 80 (?) x 2 x 15
    kneeling ab crunches on cable machine, 80 x 3 x 15
    lying overhead tricep press, 60 x 2 x 10 (hard)

    RC: 1 set of external and internal rotators, prone scapular scrunches, scapular wall slides, and 3 position arm extensions.

    * http://askthetrainer.com/feet-elevat...n-pushups.html -- very hard!

    After this, I munched on a Raw Revolution food bar and banana. Then I headed over to the pool with a Geekity speed workout in hand. But, to my dismay and annoyance, I forgot my suit. I didn't have time to retrieve it, so headed home to do ....

    Spin:

    45 minutes on stationary bike while watching MadMen. Even that couldn't eliminate the boredom of this exercise. No idea how Q did 3+ hours.

    P90X Yoga:

    To get my stretching in for the day, I did the last 35 minutes of the P90X yoga DVD. It was mostly seated stretching and core work.

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

    Commentary:

    I was bummed about forgetting my suit. I don't like to go 2 days in a row without swimming. I had a good workout planned that I'll probably do on Friday now.

    Got the Speedo Eilte LZR Pro (for my dau) in the mail today. It looks just like the Pro except it has no seams like the Jaked. And, speaking of the Jaked, mine has mysteriously gone missing. If I can't find it, my temper will match my hair.

    TRX:

    Anyone done any TRX? http://www.fitnessanywhere.com/. FlyQueen was telling me about it over dinner last week. She said Christine Magnuson is a huge fan. It looks like another clever way of doing bodyweight exercises.

    GU:

    This new flavor looks promising for meets and 2x caffeine. http://store.guenergy.com/Jet_Blackb...blackberry.htm


    HAPPY BIRTHDAY JAZZY!

    Updated January 27th, 2010 at 09:34 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning , Yoga
  17. Wednesday, 1/27/10

    by , January 27th, 2010 at 01:44 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim free
    300 pull choice
    (did all back with buoy only)
    200 IM drill
    100 swim back
    kick 6 x 50 w/10 sec. rest, 2nd 25 faster
    (1-3 flutter w/board, 4-6 on back)

    swim 20 x 50 choice in sets of 4:
    (took :30 sec extra rest between each round of 4)
    1-4 on :45, make interval (free ave :40)
    5-8 on 1:00 fast (free ave :36)
    9-12 on 50, make interval (free ave :40)
    13-16 on 1:00 fast (back ave :39)
    17-20 on :55, 1-4 (back ave 46)

    kick 4 x 75 w/15 sec. rest, descend 1-4
    (on back, flutter. went 1:40, 1:35, 1:30, 1:25)

    swim down 200
    --
    Total: 2800 yards

    45 minute spinning class during my lunch break.

    Updated January 27th, 2010 at 06:54 PM by poolraat

    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 Workout -01/28/10

    by , January 27th, 2010 at 01:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 descend 1-4/5-8 :50
    16 X 25 :30

    3 X 200 kick 4:30
    4 X 100 kick*alt 25 fast/25 easy* 2:15

    1 X 100 stroke 2:00
    1 X 50 stroke*build* 1:10
    1 X 50 stroke *fast* 1:50
    Swim it 4 times. IM'ers should do 1 round of each.

    6 X 200 pull 3:00
    Descend 1-3/4-6
    Negative split all swims.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  19. Wed Jan 27th 2009 200 IM went 2:02

    by , January 27th, 2010 at 11:26 AM (Ande's Swimming Blog)
    Wed Jan 27th 2009

    Next meet is the Austin Grand Prix

    Today I learned that my SCM 100 IM WR got broken a week later by 1/100th of a second. I went 1:00.14, Edwin Van Norden from the Netherlands went 1:00.13. Had I known this when I was at Long Beach I'm pretty sure I would have done things differently, I just swam for a win and went for High Point. Now I know I should have rested up and given my best effort in the 100 IM to see if I could improve my 1:00.14. you can look up records at:
    http://www.fina.org/database/main/records.php

    Also Fritz Bedford broke my 24.18 50 SCM free record with a 23.80. Way to go.

    So for now I think I still have the
    100 SCM IM NR & the
    200 IM SCM & SCY NRs
    Records just make it a little harder for the next guy or gal to come along and break

    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    5:30 - 6:45
    swam with nate, doug, & mike
    beside marcio and tyler
    dove in on time
    wore B70 legs

    Warm Up
    swam around 500

    Main Set

    4 x 200 fr on 2:45 aerobic

    right into 200 IM fast for time
    went 2:07


    4 x 200 fr on 2:45 aerobic

    right into 200 IM fast for time
    went 2:08

    assigned 4 x 200 fr on 2:45 aerobic
    did: 150, 100 then got out to put on
    a full B70

    200 IM fast for time
    went 2:02


    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

    Updated January 27th, 2010 at 11:40 AM by ande

    Categories
    Uncategorized
  20. I could have slept thru practice but...

    by , January 27th, 2010 at 07:21 AM (Mixing it up this year)
    It was so tempting to stay in bed this morning. I have had such a busy schedule with swim 5:30-6:45am, work 7:30-4:30, coach 5:30-7:30 and then 1/2 hour of Wii Fit. The Wii Fit is making me mad as I continue to gain weight lately, despite not eating any more or less.

    10x100@1:45 Free every 3rd IM
    5x100@1:30 Free kick w/fins went 1:24, 1:22, 1:19, 1:19, 1:17
    500 Back kick w/fins every 3rd 25 fashion model
    5x200@3:00 Free w/paddles & bouy descend did not feel particulary strong here but went 2:58, 2:52, 2:46, 2:41, 2:36
    10x50@1:00 Breast pull w/fins get the dolphin motion in
    50 Fly w/fins Fast went :32
    100 Free w/fins easy
    50 Fly w/fins Fast went :31
    300 Free w/fins easy

    Total 4000 yards
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