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  1. July 18 & 19

    by , July 19th, 2010 at 11:42 PM (Elise's Fitness Fun)
    Hit the Y weight room late in the afternoon and did a 2 mile run: 2 minutes easy, 1 minute hard. Followed up the run with a quick dryland workout as follows:

    2 sets of 10 push-ups with Bosu ball

    2 sets of 100 bicycles

    2 sets of 15 back extensions

    2 sets of 10 x 10 hammer curls

    Early in the evening, did a 16 mile bike ride. Did a few 45 second surges on the flats getting it up to between 27 and 30 mph.

    Today did a 3 mile easy run on the road in the later afternoon.
  2. Monday, 7/19/10

    by , July 19th, 2010 at 06:13 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    Warm up
    200 Swim
    16 x 25/30 IM order 25 Drill - 25 Swim

    4 x ( 50 smooth - 50 build - 50 fast)
    on 1:00 with fins and paddles
    (All free, was around 40-42 an the 1st, 37-38 on the 2nd and 34-35 on the 3rd)

    Kick with fins
    4 x (50 moderate - 100 fast)/20sr
    (free w/board, was around 55 on the moderate 50, 1:40 on the fast 100's)

    15 x 50/55 - 2 easy - 3 fast
    all free on the easy ones, free on the first 2 rounds of fast ones times ranged from 38-41, back on round 3 times were around 44.
    3 x 50/1:00 easy

    2 x 100/2:30 Moderate
    2 x 50/1:15 Stronger
    (2:15 on the 100's, was 1:01-02 on the 50's.)

    Cool down
    4 x 50/1:00 easy

    Total: 3200 meters
  3. Key Malfunction Monday

    by , July 19th, 2010 at 05:27 PM (Adventures in Swimming)
    Lightning must have messed the computers up at the pool. Our pass key's failed to work.
    And of course about 15 people had showed up and
    1 new swimmer.

    So I went to the Y and swam by myself for about
    40 min...

    Warm Up
    300 Swim
    200 Kick
    200 Pull

    3 x 100 Descend
    Did this 3x
    Started each set a little faster than the last.
    :20r on all....

    Warm down 200 or so..
  4. Hangover Saturday

    by , July 19th, 2010 at 05:03 PM (Adventures in Swimming)
    I'll admit, I drank a little tooooo much
    friday night. And Since I have the key's I had to
    show up for practice.

    Swam (sort of) with the Sharks (LCM)
    Coach Alex

    4 x 200 SKPS (Swim Kick Pull Swim)

    6 x 100 odd's Fly/Back, evens Breast Free :15r

    6 x 50 Build :15r

    6 x 200 :15 or so rest, pace the 1st five, hard on 6

    2 x 300 Kick (We did 3 x 200)

    Cooled down for the rest.
  5. Sarasota Y Sharks Masters 5:30 AM Workout -07/20/10

    by , July 19th, 2010 at 04:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 1:40
    4 X 50 faster 1:00 :55
    Twice through. Round 1 intervals left, round 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 4-6 are 25 fast/25 moderate

    1 X 100 easy swim

    4 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 100 fast

    2 X 100 swim down 2:10

    4 X 100 best stroke(no free) 2:30
    Variable speed, same as freestyle 100's.

    2 X 100 swim down 2:10

    5 X 50
    blocks, 25 sprint and turn/25 easy

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  6. PANE and MLE, Others to form alliance; Thorpe as spokesman?

    by , July 19th, 2010 at 04:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    They [noodlers] do seem to have a bitter hatred for actual swimmers.... perhaps that's grown out of the fact that some of them just can't do anything more athletic than that? (Not to say it’s not athletic, but I would venture to guess swimming is harder)

    --Post by
    [ame=""][B]bzaks1424[/"]U.S. Masters Swimming Discussion Forums[/ame]

    That's for sure, especially in my case! Those noodlers made my life a living hell! And, I truly believe that a big part of it was exactly what you stated. I think they resent the fact that I'm younger, more athletic,
    can actually swim,and, worse yet, can swim butterfly. I really think I was the victim of their insecurities, jealousy, and resentment. Even still, swimming DOES make me happier! There is no way I'm letting the noodlers get me down!

    --Post by
    [ame=""][B]ElaineK[/"]U.S. Masters Swimming Discussion Forums[/ame]

    on “Does Swimming Make You Happier” thread:
    [ame=""]Does swimming make you happier? - U.S. Masters Swimming Discussion Forums[/ame]


    I think my fellow posters and closet sufferers of noodle prejudice or noodlism need to reserve judgment.

    I will stipulate that PANE, or the Professional Association of Noodle Exercisers, is
    not taken all that seriously in the sporting world, and indeed its bid to become an exhibition sport at the London Games remains a long shot at best.

    However, the sport's reputation may be changing.

    I have it from highly reliable sources that Heather Turnipseed, executive director for PANE and wife of Michael Turnipseed, PANE's CEO-for-Life, are now involved in serious negotiations with MLE (Major League Eating), IFCE (International Federation of Competitive Eating), and AICE (
    Association of Independent Competitive Eaters—“Home of Picnic Style Rules”) to form a strategic alliance/new sports league featuring a fusion of the two fastest growing fitness activities in the US today: noodle aquacize and high-speed hot dog ingestion.

    Executing a flawless backstroke up-the-lazy-river lollagag. It looks easy, but I can assure you it's anything but!

    You try wolfing down dozens of dogs while a hostile crowd yells, Choke! Choke!

    Your humble narrator, it should be pointed out, probably deserves at least a little credit for this new sports league if, indeed, it does get off the ground, promising to give legions of obese aging American's a new venue for athletic competition.

    The rough sketch by Jim Thornton which is on the cusp of launching a whole new Wide World of Sporting Ecstasy and Agony.

    Insiders tell me that PANE and the Hormel Corporation have jointly developed a gigantic, swim noodle/hotdog for use in a new highly telegenic biathlon.

    The giant hot dog, or Frankenfurter, has aspects of both the conventional dog and the recreational noodle. It is made of Styrofoam and pig snouts ground into a fine slurry, then congealed with sawdust collected from the abattoir flooring in a process dating back at least as far as Upton Sinclair's
    The Jungle.

    It's been a while since I read this book, but I am pretty sure this cover art depicts some kind of Slavic fellow wrestling a cow that he thinks is trying to cheat him.

    Competitors in the new duathlon will first execute a series of complex noodle aerobics maneuvers in the pool before quickly moving--either by ladder or hydraulic hoist--to dining tables set up on the pool's perimeter. The first to polish off his or her noodle will be declared the winner, provided, of course, that drug testing reveals no PEDs such as abnormal ghrelin levels and/or leptin suppressants.

    Besides large purses for victory courtesy of Avandia, Alli, and Olive Garden, the new league is likely to attract huge attention if superstar Ian Thorpe decides, as expected, to go pro next year.

    The Thorpedo in swimming shape then, and Noodle Eating shape now.

    Clearly, the biggest worry that league supporters now have is that Competitive Noodling will become so popular with world-class lallygagging face stuffers that the average person who now participates just for fun might become too intimidated to continue.

    To remedy this, United States Masters Swimming is considering adding a Noodle Eating division and using some of its more popular spokespersons to give clinics around the country.

    Nothing, of course, is certain in this unpredictable world of ours. But stay tuned. The following duo could soon be coming to a Noodle Swmorgasbord near you!

  7. Playing with speed

    I went to the early-morning lcm workout at Asphalt Green. Here’s how it went:

    700 lcm warmup

    400 FR speed play: 6 stroke cycles slow, 6 stroke cycles fast for 1st 100; 5 slow/5 fast on 2nd 100; 4/4 on 3rd, and 3/3 on 4th [I liked this—it really made me think about where I was generating power from each time I switched from slow to fast, and how increasing tempo helped increase power, as well as the other way around]

    6 x 100 @ 2:20, done as 2 x (75 FL + 25 FR; 75 BK + 25 FR; 75 BR + 25 FR), with ST= long and relaxed, FR =sprinting [my lane only made it through 5 of these]

    2 x 50 FR Sprint @ 1:30 [37, 36]
    100 easy
    4 x 50 FR Fast @ 1:30 [held 38-39]
    200 easy
    8 x 50 FR Fast @ 1:20 [I did odds sprint, evens moderate. I went in the back of my lane and so just got my time to the flags (too many people to get to the wall): 34, 32, 32, 32]
    400 easy [300]
    4 x 50 BR fast @ 1:40
    200 easy
    Then I skipped the last 2 x 50 Fast + 100 easy because my body had had enough fast swimming for one day!

    100 warmdown

    Our coach, Craig Keller, leaves for Sweden at the end of this week to coach USMS swimmers at Worlds, then is headed to Puerto Rico for nats. I think I’ll see him again about a week before I go to Zones, so I’m trying to get all the good advice I can from him this now! I think we will have a substitute coach coming in from out of town to handle workouts during his absence. If anyone reading this is Worlds-bound, I hope you enjoy Craig’s great knowledge and enthusiasm. It sounds like you will have tons of fun there!

    I have to figure out what to swim at Zones. I’d like to do 50 FR/BK/BR, 100 BK/BR, and 200/400 IMs. The only back-to-back events among those are the 400 IM and 100 BK, but that’s a pretty tough one. I could just drop the 400 IM notion and give myself an easier schedule.

    On the swim-every-event front, between the Middlebury and Wilton meets I”ve already swum the following LC events this summer: 100/200/400/800 FR, 50/100/200 BK, 100/200 BR, 50/100/200 FL, and 200/400 IM. I’m ok with skipping the 1500 FR this season, and will definitely get in the other 2 events—50 FR and 50 BR—at Zones. If all goes as planned, I’ll also get in 1M and 2M open-water swims this summer. That’s a happy-making amount of racing, and has helped keep my interest up in training.
  8. Back to normal or 3 weeks to Puerto Rico!

    by , July 19th, 2010 at 08:26 AM (Mixing it up this year)
    Back was really hurting today. And the answer is Butterfly... What does Donna do when her back hurts?

    400 Free
    300 Free Drill
    200 Free Kick Drills
    100 Free

    500 Free Kick w/fins as 50 easy, 50 moderate, 50 hard, repeat
    5x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim fast felt good!
    500 Free w/paddles, bouy and snorkle concentrate on distance per stroke
    4x100@1:45 Free
    100 Free EASY

    Total 3500 meters
  9. 7/18/2010 workout

    I decided to take yesterday off from the pool and do other things a little more fun. Went golfing with my 12yr old son, then we went and saw the movie Predators. My body has been feeling banged up so a day off from the pool is what I needed. I have 2 long course meets left, one next week on the 24th and one the following weekend on 7/31 & 8/1. I decided I will start doing a little mini taper and slowly cutting back some in the pool but still plan on doing p90x

    25yard pool
    500 warmup
    10x 50's @ 50 drill/swim
    500 25 kick/25 swim

    Main sets
    4x50's fly @ 1:00, cruise held 30's
    1x100 fly @ 2:00 fast, did 58
    4x50's back @ 1:00
    1x100 back @ 2:00 fast, did 1:05
    4x50's breast @ 1:00
    1x100 breast @ 2:00 fast, did 1:15
    4x50's free @ 1:00
    1x100 free @ 2:00 fast, did 56

    10x50's @ 1:00 25underwater/25 fast

    3x300 pull free @ 4:00 decend, 3:25, 3:15, 3:07

    6x50's free build the 50 @ 45

    8x25's fast fly @ 30

    200 warmdown
    4,800 yards
  10. Two pools for the price of one

    And that price was pretty low to start with. I swam at Riverbank State Park this morning, where the lap swim admission is $3. During the summer, the outdoor 25-yard pool is open, as well as the 50-meter indoor pool. That works out to only 4 cents a yeder! (Does anyone have a better term for combined yards and meters? Martyrs, perhaps?)

    I started out indoors and did the following solo workout:

    1000 lcm warmup (400 swim, 200 kick, 200 pull, 200 drill/swim IMO)

    6 x 150, odds FL/BK/BR, evens BK/BR/FR, @ 3:00

    8 x 50 kick w/ fins, odds FL fast, evens flutter easy while practicing 45-degree balancing

    Then I moved outdoors and did the following warmdown in the sun (it takes awhile for the sun to reach this pool in the morning—during early lap swim times the entire outdoor pool is in the shade, then gets sunny lane by lane).

    8 x 50 scy FR warmdown

    About 400 yds of drills and play [I was being mesmerized by the play of the light in the water, and didn’t want to get out, so kept on inventing more things to do.]

    Altogether, that made 3100 blissy yeders.

    As I was stretching afterwards, I was amused to watch a fairly serious triathlete guy and girl practice their handstands in the water after finishing their workout. Outdoor pools bring out the child in everyone.

    Later this morning after watching the TdF, Mr. Addict and I went over the Y for a rowing workout:

    7-minute warmup
    3-minute easy row
    6 x (2-minute hard piece, 3-minute recovery row), desc. 1-3 and 4-6
    7-minute row-out
    3-minute easy row

    My goal was to go under 2:15, 2:10, and 2:05 on each of the sets of 3 descending pieces, and I managed that: 2:13.9, 2:08.7, 2:03.7, 2:14.8, 2:08.7, 2:03.4.

    I thought about taking a dip in the Y pool post-rowing just for the sake of swimming in 3 different pools in 1 day, but I decided to go home and have lunch instead. I did see one of my old swim pals I hadn’t seen in a while who was lifting weights, and was glad to get to chat with him for a bit.
  11. 40 hours to SPLASH TIME

    Well....... I'd like to say that I'm excited about my swim (and I am), but I've watched the temperature readings from the channel buoy drop steadily since I arrived in LA 2 days ago.
    The current reading is 60 degrees, but that only tells a part of the story, as there is an up welling near the CA coast causing drop of a few degrees plus the currents are running strange.

    Last night, Morgan from Berkeley made her attempt, and started from the mainland to adjust for the currents. Water temp was 56 degrees for her 11:51 PM start and the chop had almost everyone on board losing their cookies. She resigned half way not able to hold down her feeds. A great effort, I hope I can channel (the pun) the same strength.

    I've got to try and find that happy place.... get some sleep and ginger.

    Suzie swims tonight.... fingers crossed for a change in conditions.
  12. Random entry - July 16, 2010

    by , July 17th, 2010 at 06:45 PM (Swim like an Orca, but faster !)
    Aquasol 4:30-6:00 PM

    Warm (450)
    2x100FR, 200IM drill, 50FR

    13x100 IM and Stroke (IM Superset) 2:00
    (1, 3, 5, 7, 9, 11 & 13 IM
    2.100Fly, 4.100BK, 6.100BR, 8.100FR, 10. 50 Fly/50 BK
    12. 50BR/50FR) kept IM to 1:30, FR to 1:18, Backs are coming in on 1:30 and BR on 1:36
    50 ez
    20x25 Sprint kick w/board on :40
    8x25 2 each stroke sprint from blocks (dive)
    100 cool

    Today was 104 degrees and the deck burned un-sandeled feet. After each set, there was just no cooling off!
    Ive been getting more aggressive with ankle flexion, as my kick really sucks, its holding up any significant progress. I continue to make progress though, in tiny steps.
    I recently, due to financial reasons, tried the Gatorade G2 powder in the single use packets for .79 at GNC. In the past week, I feel I have more energy than the Pure Sport I was on for a month after my Cytomax ran out, I felt like lead on Pure Sport.
    I usually down 12-16 ounces one hour before a workout, its seems to work. I tried just water after each set and it seemed to help prevent cramps at the end of workout sprint sets.

    Updated July 17th, 2010 at 06:52 PM by EricOrca

  13. Saturday, July 17

    by , July 17th, 2010 at 05:46 PM (The FAF AFAP Digest)
    I spent the morning absolutely sweating my ass off at our Saturday A summer league meet for 3.5 hours. I can remember last summer, at times, thinking "where the heat?" This summer, in contrast, has been almost unrelentingly oppressive. The only enjoyable moment was watching Lil Fort, my 9 year old, drop 5 seconds in her 50 meter free. I guess being out of the water for 2+ weeks didn't bother her at all. Didn't see that coming ... I was rather worried I'd be dehydrated, but after lunch I drove to the pool for a mellow recovery workout. I was kicked out of the deep end for a lifeguarding class.


    Warm up:

    700 various

    Hypoxic/Streamlining Set w/MF:

    50 x 25 @ 15 or so RI, done as:

    10 x 25 belly shooter
    10 x 25 back shooter
    10 x 25 shooter, alternate left and right side
    10 x 25 twirling shoooter
    10 x 25 glide drill + scull

    50 EZ

    Pull Set:

    5 x 200 w/paddles @ 3:00, smooth

    100 EZ

    Total: 3100



    I had been tempted to do Geek's set #3 from today, but I decided to stick to the recovery workout plan and do that set next week. I also think it's time to add in more speed.

    I am slightly worried that my usual pool will be closing from August to October 17 for some needed renovation work. Quite a long time. I suspect my other nearby rec pool, Oak Marr, will really be packed in August. GMU is closed the first two weeks of August as well.

    I got to chat with Nuthin' But 50s for awhile too. He's aged up this season, is swimming 5x a week and doing 3-4 LC meets this summer. I told him I'd be doing nuthin but 50s at Zones.

    Attached are some more pics form Stockholm showing the Royal Palace, the changing of the guards and a couple interior shots of Storkytkan, a 700 year old cathedral with a huge carved statue of St. George & the Dragon.
    Swim Workouts
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  14. Long course, long axis, and just plain long!

    I swam the early Saturday AGUA LC workout. Here’s how it went:

    1100 lcm warmup (300 FR + 100 BK + 300 FR + 100 BR + 300 FR)

    4 x 200 FR, done as 50 K + 100 6K/S drill + 50 swim [On this drill (6 kicks on each side, then 1 freestyle arm stroke to rotate to other side, repeat), we focused on making head movements and arm movements separate—ie putting face in the water, then taking the arm stroke—with the goal of separating those movements in whole stroke. I think I’m finally getting better at this.]

    100 easy

    2 x 350 FR (200 smooth + 10 sec. rest + 100 good effort + 20 sec. rest + 50 sprint), w/ 1 min. rest in between [I went 3:17/1:25/:37 on the first set, 3:15/1:25/:34 on 2nd]

    50 easy

    6 x 100 dolphin kick w/ fins: 1-3 on back, desc.; 4-6 on side, desc. [1:45, 1:35, 1:28; ?, 1:40, 1:32]

    2 x broken 800 (1st was 200 FR / 400 BK / 200 FR; 2nd was 200 BK / 400 FR / 200 BK; on both the goal was to do the 200s smooth and moderate and to maintain a steady, detectable kick throughout the whole 400) [I actually managed to move my legs throughout the entire 400 FR, a minor triumph for me (my legs tend to regard themselves as sprint specialists). Whether this resulted in actual whitewater behind me, I’m not sure.]

    200 warmdown

    This was my longest workout in a while—a little over 5K altogether--and I’m feeling it now. But it didn’t ever feel tedious, even on the broken 800s—it really helps to have specific goals on each set. I did get in a fairly comprehensive stretch while waiting for the bus after workout, and that felt wonderful.

    I’m off to do weights now—I’ve resolved to be more diligent about getting in my weight workouts for the rest of the summer.
  15. Saturday, 7/17/10

    by , July 17th, 2010 at 02:00 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie
    Distance day

    Warm up
    1 x 400 swim
    (did 200 free/200 back)

    Drill/Swim Set
    Repeat twice:
    1 x 100 Drill Fly/2:00
    (did a mix of drills by 25's)
    1 x 100 Pace Back/2:00
    (went 1:37 both times)
    1 x 100 Drill Breast/2:00
    (did a mix of drills by 25's)
    1 x 100 Strong Free/2:00
    (went 1:27, 1:25)

    Distance Main Set
    1 x 500, 1 min rest
    (went 7:40)
    1 x 400, 1 min rest
    (went 6:07)
    1 x 300, 1 min rest
    (went 4:33)
    1 x 200, 1 min rest
    (went 3:00)
    1 x 100, 1 min rest
    (went 1:25)

    Kick Set
    400 IM/10:00 - no board or fins
    8 x 50/2:00 FAST
    (did these as 2 w/board, 2 on back, all flutter kick averaged 55)
    Swim 4 x 50/1:00 smooth
    (2 free at 43-44, 2 back at 47-48)

    Cool down
    200 ez free and back

    Total: 3900 meters
  16. Sarasota Y Sharks Masters 5:30 AM Workout -07/19/10

    by , July 17th, 2010 at 11:45 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Summer Nationals start three weeks from today. Accordingly we start our taper/rest today

    Be sure to eat well and get plenty of

    WARM UP:
    1 X 250 4:30
    1 X 150 2:45
    1 X 100 1:45
    Twice through.

    8 X 100 Free 2:00
    Swim all at 80/90%.
    #8 at 100%

    2 X 100 2:10
    Swim down.

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    50's: 25 fast/25 moderate

    8 X 50 1:30
    Swim all at 80/90%
    IM'ers: 2 of each stroke.

    2 X 100 2:10
    Swim down.

    4 X 25
    Blocks, sprint 25/return easy.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -07/16/10

    by , July 17th, 2010 at 11:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry this is late getting posted!

    WARM UP:
    4 X 100 1:45
    4 X 200 3:20

    1 X 200 kick 4:45
    8 X 50 kick 1:15
    50's: 25 fast/25 moderate

    1 X 800 free 12:00
    4 X 200 3:15
    200's: choice, providing you can make the interval.

    9 X100 2:15
    #3-6-9 are fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. 7/16/2010 workout

    So I have been doing this P90X for 3 days now, and I must say its been good. However, Im beat from it and when I go to swim Im still sore. Since I swim in evening at 730 cant really do it after I swim, or I guess I could but would be starting it at 930. Its one of those pick your poisons and for right now will just keep grinding it out. Didnt do to much hard stuff at practice cause I worked the arms and shoulders today in P90x so I didnt want to overdo anything.

    25yard pool
    500 whatever
    10x50's @ 50 drill swim. Yes, this is pretty much my standard warmup every day. I will do catchup drill then fingertip drag, then fist swim on the drills
    10x50's @ 1:00 25 underwater/25 easy
    10x50's kick board @ 1:00 tombstone style, hold board verticle in water, half of board should be under water other have above

    Main Sets
    5x200's IM @ 3:00 decend

    5x100's free @ 1:30 decend, went 1:15, 1:12,1:07, 1:02, 57

    3 times thru
    1x50 free @ 45
    1x100 free @ 1:10
    1x150 free @ 1:40
    ** no rest in between rounds

    16x25's @ 30 cruise

    200 warmdown
    5,000 yards

    tomorrow I have a long practice planned, lots of distance free and distance IM. Will probably swim first tomorrow then P90x later in day
  19. Age Group Championships

    by , July 16th, 2010 at 08:43 PM (Mixing it up this year)
    Wonderful discovery last night, Dynamo was having Masters practice in the morning before the Age Group States! I got in and had fun with Skippy and CeCe and got a good workout in. They made me lead so I got tired after a while. Luckly we only got about an hour in before we had to get out.

    500 Free
    5x100@1:45 Free as 50 drill/50 swim
    6x200@3:15 Free w/paddles & fins Descend 1-4 #5 easy #6 fast
    9x100@1:50 Fly w/fins 3 times thru #1 50 rt arm/50 lt arm #2 25 rt/25 swim/25 lt/25 swim #3 kick streamline on back
    100 free Easy

    Total 3200 meters
  20. July 14 -16

    by , July 16th, 2010 at 07:35 PM (Elise's Fitness Fun)
    Did a 3 mile walk/jog on Wednesday through the cotton fields. On Thursday, did a 2000 yard swim as follows:

    4 x 500 on 7:30: Odds are free and evens are kick with fins. On evens, kick is as follows: alternate 100 back kick, 100 free kick with board.

    On Friday, did a 2 mile run alterating 2 minutes easy, 1 minute hard.