ROUGHLY 15 MIN. OF BREASTSTROKE WORK
300 MIX UP
350 IM (50FL,125BK,125BR,50) W/15
3 X 100 FR W/10
400 IM (75FL.125BK,125BR,75FR) W/15
450 IM (100FL,125BK,125BR,100FR) W/15
5 X 100 FR W/10
500 IM (100FL,150BK,150BR,100FR) W/15
600 FR PULL
Main set at about 80%
I am sure that it didn't look pretty from the pool deck but I felt good throughout this set.
I really need to work on my fly and breast. My conditioning is coming along but I use so much energy during the fly that the rest of my IM really suffers.
I think I have some untapped IM talent within this old IMer wannabe body.
WHEN THE LEGS GO, THE BODY IS SURE TO FOLLOW.
This morning I swam up at Riverbank with a swim buddy who is a fast distance freestyler. I adapted her monster main set to slightly less monstrous proportions for myself. Hereís what I did:
800 lcm warmup
500 FR, 400 IM
400 FR, 300 IM, 400 FR
300 FR, 200 IM, 300 FR
200 FR, 100 IM, 200 FR
The swims in each line were on the same interval, so I got more rest on the IMs as we went down the ladder. I worked the FRs, and did the IMs as easy as the interval allowed. I was getting pretty draggy by the end, even with the extra restóat 3300m, this was a longer set than Iím accustomed to doing. But it was a good basic endurance workout, which is what I was looking for today, and it was definitely nice to have someone to swim it with.
It was warm enough after the workout to go out to my favorite stretching place behind the pool, overlooking the Hudson. I had a nice long stretching session, which my legs especially needed after ballet class last night. I hadnít been to class in a while. It was a joy to be back at the barre, and Iím determined to make it a regular part of my week for the rest of the fall.
Tue Oct 26th 2010
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6:30 to 8:00 dove in 7:30ish
UT Swim Center div well
with mike & tenielle
beside larry james paul jon tyler chris doug
missed most of the main set
4 x 25 fl on 25 did free
6 x 25 bk on 25
8 x 25 br on 25
10 x 25 fr on 25
100 k easy
10 x 25 fl
8 x 25 bk
6 x 25 br
4 x 25 fr
Updated October 28th, 2010 at 10:49 AM by ande
Mon Oct 25th 2010
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noon to 1:15
UT Swim Center div well
with amy beside
larry james jon tyler james tenielle & chris
3 x 300 on 4:00
done 75 fr 25 fl desc
3 x 300 on 4:00
done 75 fr 25 bk
3 x 300 on 4:15
done 75 fr 25 br
4 x 25 no breath
Wonderful sleep, finally got about 4-5 hours of non coughing sleep! Don't get me wrong during the day and this morning I am still hacking up a lung but to finally get sleep....
Had a great workout too.
100, 200, 100, 200, 100, 200, 100 Free 100's on 1:45 200's on 3:30
500 free kick w/fins moderate every 3rd 25 fast
10x50@1:00 fly w/fins 25 skull drill/25 kick on back
5x200@3:30 fly w/fins 50 rt arm/50 lt arm/50 kick/50 sprint went 2:55, 2:50, 2:50, 2:47, 2:44 caught my time on the last 50 at :34 this just felt awesome
5x100@1:30 Free w/paddle & bouy (drop equiptment on last one)
Total 3500 yards
Bikram Yoga, 90 minutes:
Made it to my first bikram yoga class in many months. It felt like the thing to do today, as I was tired and not all that interested in the pool. I felt pretty flexy, but my balance was more suspect than usual. I'll probably squeeze an aerobic workout in tomorrow between the scintillating tasks of getting my kitty spayed and having a bone density scan.
Still feeling pretty psyched about the meet results. I feel somewhat more motivated to compete than I did before in my malaise. This led to two thoughts. One, I'm really hoping we have the Last Chance meet again in December to possibly obviate the need to travel to Boston (though I haven't ruled it out as I love SCM). Second, I'm going to lobby to leave for the Boston Marathon after Day 1 of Colonies Zones in April. If the order of events is the same as last year, I could swim both the 100 back (as a split on the 200) and the 100 fly on Saturday and get a 50 free split leading off a 200 free relay. And that would be a wrap on my SCY season since I'm not going to Nationals. (No desire to swim backstroke outdoors or swim in the heat.)
Coach Cheryl has announced that next year at the Sprint Classic she's doing the Fastest Woman and Man awards as an aggregate of the time for the 4 x 25s. (This may be to prevent people skipping 25s -- I threatened to skip the 25 evil yesterday.) Just for kicks she re-calculated the results this way. Turns out, the winners would have been the same. I think my wide margin of victory in the 25 back compensated for my personal worst in the 25 breast (yep, checked previous years, this was my worst 25 breast ever, can't do evil anymore or else I really need to practice going shallower on the starts and turns).
Here are the aggregate results:
Place Name Team Total 25BK 25BR 25FLY 25FR
1 Livingston, Leslie 49 GMUP-PV 54.66 13.32 16.51 12.62 12.21
2 Van Erden, Jayme 25 RMST-PV 55.49 14.92 15.25 13.02 12.30
3 Conze, Margaret 39 WARD-PV 56.13 15.01 16.49 12.66 11.97
4 Grover, Mollie 29 TERR-PV 56.14 14.73 15.72 13.18 12.51
5 Carlson, Jennifer 31 RMST-PV 56.29 14.96 15.97 13.21 12.15
Place Name Team Total 25BK 25BR 25FLY 25FR
1 Roddin, Jeffrey 41 ANCM-PV 46.91 12.25 12.79 11.25 10.62
2 Britt, Clay 49 ANCM-PV 47.86 12.38 13.40 11.18 10.90
3 Doane, Michael 39 TERR-PV 49.28 14.28 12.86 11.26 10.88
4 Barley, Adam 29 VMST-VA 49.39 12.78 13.69 11.66 11.26
5 von Loewe, Pete 40 GMUP-PV 50.41 12.98 14.49 11.93 11.01
Battle of the Drop Dead Sprinters Results:
I'm still wondering about the impact of the lack of tech suits on meet attendance. It seems that, since the ban, every meet I've heard of has lower attendance. And that includes the Sprint Classic.
WRT the suit effect, a friend was asking if, given my 50 back, I thought the suits made virtually no difference unless you were trying to swim fast unrested and untapered. My answer is NO. I think the suits made a difference in speed and times will, generally, be slower without them. That's not to say you can't swim faster without them -- as The Little Devil proved -- just that I think they improved speed by some margin. I'm sure I'll suffer more in the 100s than in the 50s.
I am still rocking this husky voice thing, though my cough is better today. Perhaps I sweated out some of the poison.
Updated October 26th, 2010 at 08:42 AM by The Fortress
The day was amazing. Clare and I spent the night in Bklyn. I woke up early to mix my feeds and fill up a few thermoses with hot water, checked the website for any last minute changes.... none, and loaded up the car. We were treated to a beautiful full moon (cosmo's moon?) still shining bright in the morning sky. There was little traffic on the BQE to the Bklyn Bridge to the FDR north to Houston St. We arrived to pick up Sharoz... knocked down a strong cup of coffee and a bagel (its not morning in NY without a bagel) and drove to north cove. Kayaker Michael Hayes was already there, and we unloaded all of our things parked the cars and greeted the other early arrivers.
Steve Munatones was there to crew for Michael Miller (the Hawaiian!) and we had a little chat while the crowd continued to gather.
[nomedia="http://www.youtube.com/watch?v=WeHfSYrkuB0&"]YouTube - Dave Barra Talks About His 2010 Marathon Swims[/nomedia]
We all met up with our assigned observers, were given a pre-race briefing, sang happy birthday to Gertrude and sadly learned of Fran Crippen's tragic death in Dubai. The only time I ever got to see Fran swim was at Governor's Island last year for the NY Pro Swim 10k. He was gracious, and was the only swimmer to approach the rocks where we were watching to thank everyone for coming. We would be swimming around the other side of Gov's Island, the Bklyn side called Buttermilk Channel (no one knows why).
We boarded our boat met Captain Al White and left the dock at North Cove.... heading slowly to the Battery for the start. Michael paddled away and was waiting for us when we got there. Lots of CIBBOWS friends were cheering from the sea wall. The start was staggered in 4 waves. Lance Ogren and I were the last to splash.
I drank a pre-race cocktail of EFS and 1st endurance Pre-Race.... quite the same as I had been doing all season, but in retrospect, I didn't hydrate enough. It would be easy to blame the chilly morning, but really, I just f'd up. I began my regular 20 minute feed cycle of alternating EFS and ginger tea with agave nectar, but had trouble urinating and digesting the high calorie mix. My left hamstring cramped up and I took a couple of minutes to squeeze it out and settle into a no-kick stroke. By the Verrazano Bridge, I started giving back my feeds to the sea immediately after drinking them down, and shortly after that pretty much emptied my stomach. My stroke rate that started at about 70 , now dropped to the low 60's. I would get it back up to 70 again after the next 2 warm water only "feeds". I took nothing for the last hour. I have to make sure to hydrate to the point of "free-flowing" before these swims. I was able to manage things this time, but would have had a hard time on a longer swim.
Sandy Hook lies pretty low, so when I was able to see the beach from the water, I knew I had less than 2 miles to go and Michael confirmed this. There was some disagreement about whether to send more feeds my way for the final push... I knew I could finish this on my reserves and would have turned away the bottle... throat quite sore from puking and not wanting to tempt an encore performance.
The Ambrose Channel was busy with ships both anchored and underway. From the water, it is impossible to know which are moving and which are stationary. My boat kept pretty far to my left, with the kayak between. As the wind was coming from the west, things were a little bumpy at times... not big, but hard for me to fall into sync with. I breathed to my left (east) almost exclusively for this one.
I heard that Lance and Liz Fry had quite a race to the finish, but we all landed pretty spread out across Sandy Hook; Eileen Burke was next to me. No time to chat though, so just a quick congrats and back to the boat to warm up. My capt was taking temperature readings from 55 - 56+ throughout the swim. I am certain it never hit 60, and I'm happy to say that this is the longest swim in the 50's I've done to date.
Some pics from Tom McGann:
.... and I'm happy to see about half of the field signed up for a victory lap at Coney Island on Nov 6th!!!!!
(and so can you be too!)
Hard workout today!
400 swim (did 200 then added snorkel for next 200)
8 x 50/1:00 IM Order
(fly-44, 43; back-44, 42; breast-50, 48; free-40, 41)
4 x 100 Free/1:25 desc to strong
(went 1:16, 1:20, 1:18, 1:18
8 x 25 Back/30 Strong - long UW off walls
(started at 10-12SDK but was down to 6-8 SDK by end of set. Times around 22-24)
4 x 100 free/1:30 desc to strong
(went 1:18, 1:17, 1:19, 1:17)
8 x 25 Fly/35 Strong - long UW off walls
(was going around 20 with 10-12 SDK at the beginning, and 6-8 at the end)
4 x 100 Free/1:40 desc to fast
(1:16, 1:18, 1:18, 1:17)
8 x 25 Brst/35 Strong
(times were around 25)
200 IM Moderately Strong/5:00 (went 4:30)
175 Back flutter very strong/4:00 (went 3:30)
150 IM Moderately Strong/3:30 (went 3:10)
125 Back flutter very strong/3:00 (went 2:25)
100 IM Moderately Strong/2:15 (went 2:00)
75 Back flutter very strong/2:00 (went 1:30)
50 IM Moderately Strong/1:10 (went 1:00)
25 Back flutter Fast/1:00 (went 25)
100 easy free and back
Total: 3400 yards
Yesterday I swam at Brighton Beach. It was a warm day, with air temps in the 60s and no wind, but the water has dropped to about 57. After the initial shock of getting in, swimming in it felt really beautiful and mellowóthe water was flat and very clear. I swam about 2.5K, according to the CIBBOWS distance chart. I brought a football to throw around on the beach to warm up before and after the swim, and that seemed to help keep the shivers away.
Every time I go out to the beach now Iím a little apprehensive, because I wonder if this is the day that the water will just be too plain cold for me to swim in it. So far so good, and thereís only two more weeks until the race on 11/6. I donít know if Iíll keep on going after thatóIíd like to make it through Thanksgiving, but I still feel fairly inexperienced at this cold-water swimming stuff, and just have no idea how hardy I will turn out to be.
Iím also looking ahead and thinking what mix of pool and open-water swimming Iíd like to do next year. After doing mostly pool swimming this past summer, I started OWing this fall only after realizing that there would be no local end-of-season SCM meet for me to focus on. I figured Iíd sign up for the crazy November swim that CIBBOWS was hosting, and started going out to the beach to acclimate for that. In the weeks since, Iíve really fallen in love with swimming in the ocean, and have been amazed and delighted at how much easier it seems to swim longer distances once the water is cooler. Iím looking forward to continuing swimming weekends at the beach this spring and summer, and am thinking of what races I might do once the water warms up again.
1 X 200 3:20 3:00
2 X 100 1:40 1:30
4 X 50 faster :50 :45
Three rounds. Round 1 left, 2&3 right.
1 X 200 kick 4:00
4 X 50 kick 1:00
6 X 25 sprint kick :45
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
2 X 100 swim down 2:00
4 X 100 best stroke(no free) 2:20
Swim same as above.
2 X 100 swim down 2:00
5 X 50
from the blocks. 25 sprint and turn, easy back.
WARM DOWN: 4 X 50 easy 1:00
12 x 25 Kick :45 every 4th sprint
6 x 100 50 DR/50 Swim.
2 catch up with stick, 2 catch up, 2 1 arm
10 x 100 1:35
1,3,6,8 1st 25 Hard
2,4,7,9 4th 25 Hard
5 & 10 1st and 4th Hard
2 x 300 4:30 I did good on the first one coming in around 4:10. The second one was closer to 4:20 and hurt like hell.
500 fin kick
Cool Down300 EZ
Next/Last USAS meet starts Friday.
No lane ropes in today and whoever removed them, removed them randomly, so when we showed up it wasn't even obvious if we should try to put them in widths or lengths. The bulkheads were set for either. Did widths thus no blocks.
I was achy before practice, no good idea why, but my left shoulder is still bothering me. Everything else got worked out.
- 300 swim
- 300 back
- 5x100 drill swim
- 200 fast (2:13)
- 4x50 kick ez
- 200 back
- 4x50 fast (:32?*, 29high, 29high, 29high)
* Coach was standing in front of my clock, but it didn't look good
- 200 kick
- 4x50 back
- 4x100 on 1:20 (just make)
- 300 back/free
Took it pretty easy for most of the workout. The fast stuff was pretty disappointing.
I can't say I am excited about this meet. It is a fast pool, but 13+ will be in the deep end and <13 will be in the shallow end. Thus no seating space, 2 lanes for warm up cool down during the meet. My events are in the middle the event line up.
My plan is to warm up at Lifetime Sat and Sun morning then head to the meet after it has started hopefully getting there not too early before my event.
My allergies NEED to GO AWAY!
Took it easy today, tried out a new pair of goggles to see how they would help my body position. I got big eye circles now.
500 Free kick w/fins every 3rd 25 fast
500 Free kick w/snorkle & fins alt streamline & rotation by 100
200 Free w/fulcrum didn't like this toy
50,100,150,200,200,150,100,50@ :45 Base per 50 Free W/paddles & bouy
300 Free easy
Total 3500 yards
Got in a quick workout Saturday morning as follows:
200 swim, 200 pull, 200 kick
8 x 50 back pull with paddles on :55
4 x 50 AFAP free with fins on 1:15
4 x 25 fly with fins on :45
Dispite feeling like I am hacking up a lung yet another day of great swims for me.
My 100 Fly was a 1:22.81 an all time best time for me as a masters swimmer.
My 50 Free was a 28.93 a great swim for me especially since my last outing was a horrid 32
Total yards 1500 with warmups/downs.
GMU Sprint Classic:
Journeyed to my home pool for the annual Sprint Classic hosted by GMU. I wasn't sure what to expect from this meet, but I am thrilled and relieved at how it went given recent circumstances. The lovely Eney Jones predicted a "dead cat bounce," [ame]http://en.wikipedia.org/wiki/Dead_cat_bounce[/ame], and that's pretty much what happened. I just hope I can avoid further ensuing decline.
50 back, 28.1
I was absolutely shocked to see this time. But it was one of the rare instances where I executed almost perfectly -- start/turn/finish/SDKs were all very solid. My turn was especially sharp and (unlike LCM Zones) my turnover felt fast and smooth (though I was underwater for 14-15 meters each length). I have changed my backstroke start slightly, apparently to good effect. Instead of pulling up and in, I'm just pulling up and keeping my head straight. I think I get into the water slightly faster this way and am slightly shallower.
This time is faster than I swam at the Sprint Classic last year in a B70 (28.55) and faster than I swam tapered in Atlanta in a Jaked (28.3) Of course, I did forget my nose clip in Atlanta -- not today!
Honestly, I think this is my best swim of the entire year.
3 out of the last 4 of my fastest 50 backstrokes have been in this pool. Coincidence?
50 fly, 27.8:
This race was not as well executed, but I'm still very pleased with the time. My breakout was subpar, possibly because I hadn't pre-determined how many SDKs to take. But Coach Cheryl said my turn was excellent and that I pulled ahead with my SDKs. I tightened up the final few strokes and had an unfortunate long glide to the finish. Still, this time is only .2 slower than I swam last year in my B70. I only took a breath at the turn and one breath on the second length.
50 free, NS
Didn't swim this event. I was tired and shaky after the 50 fly and couldn't get my heart rate down fast enough. (There weren't that many heats between the 50 fly and 50 free.) I think scratching was a smart move.
Battle of the Drop Dead Sprinters:
Most fun part of the meet. Everyone swims 4 x 25. Winner is determined by place. This year, points were given for 5 places, 5-4-3-2-1.
25 back, 13.3
Nailed my backstroke start. Speedo said I had a nice underwater. This time is .4 seconds faster than last year in my B70. .4 seems like a awfully lot in a 25. I seem to recall my start wasn't very good last year. Finished 1st.
25 breast, ?
I honestly can't remember my exact time. I think it was a 16.5 (?), which is way way slower than last year's 15.69. I've always said that the speed suits made the most difference for me on breaststroke. This is further confirmation. I also went a bit too deep on the start and had a slight float up. I seem to do this frequently in the evilstroke. Finished 6th.
25 fly, 12.6:
Everything went perfectly and, unlike my 50, I nailed my finish. I just out touched a real speedster, and it was only because I beat her off the blocks. This is the same time I went last year in my B70. Finished 1st.
25 free, 12.2:
Ugh, the starter held us forever. I got off the blocks slowly and was kinda bummed. Was .2 slower than last year. Finished 4th.
In the end, I defended my title as the Fastest Woman in the Water, but it was very close. Lots of fast chicks in the pool this year. I got a nice USMS shirt as schwag. And congratulations to The Little Devil Roddin, who had blazing fast 25s and captured the Fastest Man in the Water award.
Congrats to Speedo "no SDKs for me," for winning the 50 free in a close race!
As always, so great to see all PV folks, including the Roddin baby bump.
I had no expectations whatever for this meet. So I'm happy to come away with a pair of good times in my best events. I guess I did enough speed work in the last couple weeks to keep the fast twitch muscles sharp. Now to start re-training and get back in shape for 100s as well.
Already feeling a bit sore ...
Updated October 24th, 2010 at 09:45 PM by The Fortress
Yesterday evening I walked over to Asphalt Green for a small, quick swim meet. It had been an unsettling day, in part because of the sad and shocking news about Fran Crippen. Our meet began with a brief announcement and a moment of silence for him.
I just swam 2 events—here’s how they went:
200 scm IM
Seed time: 2:52.25
Swam: 2:51.27 (39.19, 43.67, 49.35, 39.13)
Those splits are hand-timed. This was a well-executed race and seemed like about the best time I could swim right now. I was happy to swim an in-season scm time that beat my most recent tapered lcm time of 2:53.45. Looking at those lcm splits (39.5, 43.5, 51.0, 39.5), I see that the 2 swims are very similarly shaped, with the breaststroke a tad faster on the more recent swim. I’ve been working on my breast technique and would like to attribute the difference to that, but it might well have more to do with having the extra breakout from the scm turn, and that making more of a difference on BR than on the other strokes.
Addition: Actual splits were 38.84, 44.32, 49.30, 38.81
100 scm BK
Seed time: 1:18.81
Swam: 1:18.02 (38.33, 39.69)
This was also a well-executed race. I was very happy with my start, although we were held for as long as I’ve ever witnessed on a back start. I really love the FINA-wall touchpads they have at AG, which are quite sticky. I popped up a bit too much off my 3rd turn. Again, my time beat my lc tapered time of 1:18.40 (38.27, 40.13). Since my best LC and SCM times tend to be fairly close, I took that as a good swim.
I scratched the 400 IM. The 2 previous swims had both hurt a lot, and I felt like I’d done all the brave swimming I had in me for the evening. If you’re not prepared to swim bravely, a 400 IM probably isn’t worth doing.
This meet was in one of my home pools, and it’s always nice to race in a facility you know well. We never swim scm there, though, so it was a little disconcerting to have the bulkhead in an unfamiliar place, both in relation to the pool bottom and ceiling. On the last two legs of my IM, I found myself really resenting that extra 2+m of floor every time I swam over it!
One really great thing at this meet: It was deck seeded, but once the heat sheets were printed and posted one of the coaches running the meet took a sheaf of them up to the pool balcony for the spectators. My husband really appreciated being able to follow the action and knowing when I would be swimming. Masters swim meets don’t draw many fans, so it’s nice to see the few that show up treated well.
Updated October 26th, 2010 at 11:04 AM by swimsuit addict
DOUBLE FAST Fri Oct 22nd, 2010
didn't get around to blogging this yesterday
Opted to sleep in this a.m.
skipped Saturday practice
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throat & left middle deltoid still a bit sore
noon to 1:15
UT Swim Center main pool
swam beside james jon ned
wore yingfa jammer
4 x 200 fr 50 k 50 dr
stop at 12:20
4 rounds of
50 70% on 1:00
50 80% on 1:00
50 90% on 1:00
1:00 extra rest
50 100% for time
100 easy on 3:00
100 fast on 2:00
100 easy on 3:00
round 1 fl 25, 100 fr 54 high
round 2 bk 26 foot cramp, 100 bk 56
round 3 fr 24 high, 100 fr 56
round 4 kick 25 foot cramp, 59.6
(rested extra 5:00 before 100 k)
Got no sleep last night since all I did was cough all night long. So I got up at 5:30 had to meet with someone to give a ride to the meet.
During warmup I felt ok be felt significantly slower than Friday night.
First up was the 200 Fly normally my time hovers around 3:15 but this time I went a 3:11.22
My 500 Free I was determined to do better than Friday nights splint and much better than my last swim which was horrid. Went a 6:20.78 for this outing which ranks in my top 5 swims ever.
Total 1500 yards with warmups/downs
300 swim back and free
4 x 75 Back/1:30 - 25 R Fist, L normal - 25 L Fist, R Normal - 25 Full Stroke
(was doing these around 1:08-:10)
4 x 50/1:00 - Last 12 1/2 Fast Kick
(did back on these was going around 43)
4 x 50/50 desc Free
(went from 40 to 35)
20 x 50
1/1:20, 1/1:15, 1/1:10, 1/1:05, 1/1:00. 1/:55, 1/:50, 1/:45, 1/:40, 1/:35
- On 50's
- No breath first 2 strokes off breakout
- No breath last 2 strokes into turn
- No breath first 2 strokes off push off
- No breath last 4 strokes into finish
1 x 300 smooth
(I managed to stick with the breathing pattern through most of these. I normally breath after my 2nd stroke anyway so I tried going 3 off the walls. Coming into the wall is another story. But I managed to stick with the plan for most of it.
Times were around 35-37 for most of the set until the end where they slowed to around 40 for the last 2. I missed the :40 send off both times and went on :45)
12 x 25/:40 fast Dolphin Kick with Fins under water
with monofin on these going on my back on odds, and on my belly on the evens. times were under 15 for all. My calves cramped on #9 so only did 10)
12 x 25/45 No Fins - Very Strong - at least 12.5 yards under water
(doing these around 30 at first but was going faster at the end of the set, under 25. Did these the same way as on the previous set, odds on back, evens on belly. Did most with dolphin kick on the underwater then flutter on back on the surface to finish. Did a few with flutter kick all the way and I think I'm faster underwater with flutter than dolphin)
1 x 600 Pull w Paddles, Fins and Snorkel - Negative Split
(I did this with snorkel for 200, I dropped the paddles at 500 because my shoulders were bothering me. I averaged about 1:25/100 for the swim)
did 100 easy free & back
Total: 3850 yards