View RSS Feed

All Blog Entries

  1. Indiana Wants Me, Lord I Can't Go Back There!

    by , January 10th, 2010 at 10:55 PM (Swimming, Life, and Other Stuff!)
    I'm home now. An empty nester, lonely, eccentric, cat loving person.
    My daughter and I had fun getting her apartment and life ready to start college tomorrow in spite of the amazingly cold weather in South Florida! Good Luck Tomorrow Sarah!
    I ended up driving the whole way straight through to St. Petersburg. I really never did get sleepy or tired. Around Atlanta, GA I started having focus problems; a little Adderall helped get things back on track.
    I now officially have 3 children enrolled in college. I will be spending lots of time on the blog and facebook since I will no longer have any $$ to have fun with!

    I swam 6 out of 7 mornings at the Central YMCA in St. Pete. I planned to swim with the St. Pete Masters outside at the beautiful North Beach pool but it was soooo cold (I had to scrape my windows 3 mornings) so I chickened out and swam solo at the Y each day. I'm not going to type up all 6 workouts (boring) but I will report I averaged 3,700 per workout and usually had a lane all to myself. I will try the St. Pete Masters again during spring break; surely it will be a little warmer by then!
  2. End of heavy weights cycle

    by , January 10th, 2010 at 09:39 PM (Elise's Fitness Fun)
    Got a very short swim of 1,000 yards in yesterday. Was coming back from son's swim meet and got to Y 30 minutes before the pool closed. Did an easy 1,000 yards just to stay loose. Son, after doing a meet, was not even remotely tired, so he played basketball in the gym with some friends.

    Today got in last session of heavy weights cycle. May have been able to do more reps on the bench, but I figured I'd play it safe:

    Jump rope: 200 skips

    Bench press: bar x 5, 65 x 5, 3 sets of 100 x 3

    Lat pulldown: 2 sets of 90 x 5, 3 sets of 150 x 5

    Bicep curls: 2 sets of 35 x 8

    Military press: 2 sets of 50 x 8

    Ls in captain's chair - 2 sets of 10

    Updated January 17th, 2010 at 08:36 PM by elise526

  3. Sunday, Jan. 10

    by , January 10th, 2010 at 07:10 PM (The FAF AFAP Digest)
    Didn't have much time to workout today. My main priority was to sleep in after going to a late movie last night (Youth in Rebel -- very good & funny). Instead, I plugged in my 60 minute P90X plyo DVD, which I hadn't done since early November. It was still hard, and I can feel my hamstrings. Didn't do anything in double time. Back to the pool tomorrow afternoon.

    P90X plyo exercises:

    Exercises are grouped into rounds, and each round gets repeated once. The first 3 exercises in each group are :30 and the 4th one is 1:00. The breakdown is as follows:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)


    I'm flying to the Chicago area this coming MLK weekend with my son to visit Northwestern and see my sister. There is a pool very near her house, I know. I think my Nats team, ABM, has a meet on Saturday. No idea if they have practice on Sunday. Further investigation required. I hope I have warm enough clothes ...


    GMUP practices were cancelled again this weekend, both days, without any make ups or even pretend (4:45 am) make ups. Membership is on the wane ... I hope our team rep can make some headway with management.


    I ordered 3 yoga DVDs so we'll see how my at home experiment works. Mini Fort is interested too.

    Updated January 10th, 2010 at 07:43 PM by The Fortress

    Strength Training and Dryland Workouts

    Its January..... that means the water at Brighton Beach is dipping into the lower 30's and all but a hand full have hung up their speedos until spring. The Polar Bears will continue to dip and frolic in their weekly plunges, but as for swimming.....

    I have had the pleasure of swimming into the 40's with my hardcore shivering friends this year and the post swim hot tea, cookies, and packed tightly into a van with the heat blasting is a unique bonding experience.

    I dedicate this blog post to Rachel, Cristian, and Patti who, after swimming the Straits of Magellan last year, will be en route to Chile in the next couple of days for another swimming adventure. Follow the journey on Rachel's blog: and keep them in your thoughts for a safe and successful journey!
  5. 1/10: Meet Report

    by , January 10th, 2010 at 11:46 AM (Random Nonsense)
    Didn't go.

    90 minute bike averaging 88 rpm.

    I said I would blog my workouts until this meet and I have, but this isn't really what was planned. I am discontinuing workout posts until I at least get back in the water. It is safe to assume I will be biking more than I want to and eating less than I want to until then.

    Future Meets:

    I don't think I will have a true shave and taper meet this scy season. All the USAS scy meets wrap up by the middle of Feb, there is a USMS meet at the end of Feb that is probably too close to taper for and I will be in Asia for 2 weeks in April, getting back about 3.5 weeks before Nationals.

    02/26/2010 - 02/28/2010 2010 Republic of Texas World SCY Championships featuring the BlueSeventy Texas Shoot Out

    Not sure what I am going to enter yet. Thinking about 3 (100fr,100bk,200fr) events Saturday and 5 Sunday if that is allowed.

    05/20/2010 - 05/23/2010 2010 USMS Short Course Nationals

    This meet is tentative for me right now, but looks possible. I would fly in Thursday night, swim the 200 free Friday, beat Paul, hide from Paul, swim the 500 free and the 100 free Saturday, fly home Saturday night. I would train more for the 500 than the 100 if I can make this meet.
  6. I have a lot of wood!

    by , January 10th, 2010 at 11:22 AM (The Labours of SwimStud)
    Yep I do you can see pictures of it on Facebook!

    I didn't workout this weekend really.
    Had a YMCA swim meet yesterday with the youngsters but I still hopped on the block for a 50 FR :28.88 and a 100 BR 1:18.8.
    Not bad considering I didn't rest up, shave, wear a speed suit, or even get a warm up or down...

    Best part was the 100 BR and seeing the kids I coach yelling and screaming for me at the walls. They're 8, 9 and I think they were really proud I swam...although of course shortly after cheering I was taunted with " got beat by a girl!"

    So I said "Kid, everyone gets beat by a girl just get used to it!"

    Oh yeah, back to the wood...I have at least 1.5 cords of wood delivered and I stacked it solo over the's a good workout!
  7. Saturday Jan 9th 2010

    by , January 10th, 2010 at 11:09 AM (Ande's Swimming Blog)
    Saturday Jan 9th 2010

    blogging to you from Nashville near Opryland
    my training plan is
    Sat swim
    sun off
    mon swim
    tue swim
    wed off


    Tracy Caulkins pool on 25 where 91 USMS SCY nats were
    trained with NAC SR 1 group
    Brad Kale coached
    7:00 - 9:00
    swam in my own lane beside kids in SR 1 group, mostly girls 13 - 15
    arrived on time

    wore briefs

    200 fr
    4 x 75 k
    2 x 100 fr
    4 x 75
    4 x 50
    4 x 75
    8 x 25
    4 x 75

    8 x 150 on 2:15
    odds 25 fl 50 bk 25 br 50 fr
    evens 50 fl 25 bk 50 br 25 fr

    2 rounds of
    2 x 100 bk on 1:30 easy
    100 bk k on 2:00 easy
    4 x 25 bk on 30 done 15 SDK, 5 spin drill to flags, 5 easy

    3 rounds of
    100 fr at 500 pace on 1:10
    50 easy on 1:00
    2 x 50 fr at 200 pace on :50
    50 easy on 1:00
    50 FAST
    50 easy

    50 fly fast off the side
    went 25.2

    50 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Rasmussen, Ande M (46)
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Swim Workouts
  8. Another Saturday stroke day

    by , January 9th, 2010 at 09:33 PM (Mixing it up this year)
    Saturday is my day to work with the kids on their strokes and with the meet coming up next weekend this Saturday was no exception.

    5x100@1:45 Free
    4x25@1:00 10 of easy stroke various drills
    5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:46, 2:44, 2:39, 2:36, 2:34
    300 Free
    200 kick W/fins

    Total 3500 yards
    After the kids left Tom Dunlop came in and we reviewed his turns, I am trying to help him get ready for flat walls at Nationals since he is used to grabbing the gutter.
  9. Short Sunday afternoon swim

    This morning I went to the “Breakfast with a Ranger” program at Topsail Hill State Park (one of 4 Florida state parks along this roughly 20-mile stretch of shore). I learned about coastal dune lakes and their ecosystems. These are more-or-less freshwater lakes that periodically connect to larger bodies of salt water; animals and plants living in them have various strategies of dealing with changing salinities. The bottom line—such lakes are rare (although this area is riddled with them) and complicated.

    The designated swimming area in one such lake at Grayton Beach State Park used to feature a sign saying “Alligators—Swim with Caution.”

    This afternoon I went to the pool. It was my first swim since I fell down on the ice on a walkway a couple of days ago (Yes, I managed to slip and fall on the ice--in Florida! Darn sprinklers.). I was a little worried about my ankle, which had been feeling a bit wonky, but everything felt fine in the pool.

    The lifeguards assured me it was too cold to swim (air temps in the 30s), but they were wrong. The water felt great. Here’s what I did:

    1000 warmup

    10 x 100: 2 each @ 2:00, 1:50, 1:40, 1:30, 1:20, variety of strokes

    600 yards of snorkel experimentation [I tried out various things with my swim snorkel today. I think I need a nose clip if I’m going to do flipturns with it. The only thing I really enjoyed was kicking FR and BR without a board. It was useful to just keep my head in the water and focus on my kick. I do feel like the snorkel puts a lot of upward pressure on my head where the strap goes around my forehead, and I didn’t like that sensation. I’ll keep experimenting.]

    400 warmdown

    I entered the Eisenhower Park meet on 1/24—I signed up for all 3 IMs and the 500 Free.
    I’m going to focus on making my flipturns better between now and then. It should be fun!
  10. Dirty Hippie, Sat., Jan. 9

    by , January 9th, 2010 at 06:22 PM (The FAF AFAP Digest)
    Hot Yoga:

    Since I cannot be trusted to stretch alone, I went to a 90 minute hot yoga class today. The Resolutionists were out in full force. I've never been in such a crowded yoga class. One of Jazzy's friends says hot yoga is for "dirty hippies." I looked around the class today and only saw one person who might qualify for that appellation. lol Otherwise, there was a wide variety of ages, and I'm under the impression that hot yoga is somewhat trendy as opposed to the province of oldsters. Mini Fort wants me to go to cold yoga with her tomorrow, but this conflicts with my other daughter's jazz recital, which literally hogs the whole afternoon.

    I thought it might be somewhat hard for my first time back since November. But it was surprisingly fine. It was the best I'd ever done on the balancing postures. Maybe my core work is helping with these. The best part about bikram is all the back and leg stretching. I like it better than doing umpteen downward dogs. However, I am still going to do some investigation into cold yoga DVDs and will probably get one ashtanga and one vinyassa. The first 3 on this list look pretty good.

    This was my last pre-paid class at the Falls Church studio, so I may try the Reston studio next. An we all know who work in Reston. Watch out Geek!

    Physical Therapy Any Good?

    Very interesting article questioning the value or benefit of PT in many instances. Personally, I've never been much of a fan, though I think certain exercises (RC) are worthwhile.

    The article opines that icing is of virtually no benefit. It also caught my attention that eccentric exercises are beneficial. That's what Mr. Fort's trainer has him doing for hip/hamstring rehab.

    Also, poor girl, she didn't get her PRP for a tendon tear covered. Must have needed a lawyer.

    Updated January 10th, 2010 at 12:15 AM by The Fortress

  11. Chasing harriet

    OK, I know this is silly.... and I'm not planning my workouts with any kind of "Go The Distance" goals in mind (thought I expect to be somewhere between 1,000 and 1,200 total miles for 2010)
    but I can't help checking the list daily.....

    Today was another 10,000 day done as:
    3x 1000 on 13:30
    3x 2000 on 27:00
    1000 ladder (25fr, 25bk, 50fr, 50bk, 75fr, 75bk, 100fr, 100bk and then repeat in reverse)
  12. 1/9: Bike and Diet info

    by , January 9th, 2010 at 02:39 PM (Random Nonsense)
    90 minutes on the bike

    More stats:
    519 calories
    21.1 distance
    89 RPM
    14 speed


    I have been meaning to post my diet changes.

    Strategy: Decrease calories from 3500 to under 2000. Replace or remove regular carbs with slow carbs, aka eat broccoli instead of spaghetti. Normal carbs and ~3500 calories on Saturdays.

    What I used to eat
    - 14oz whole milk latte (12oz whole milk)
    - Cheddar cheese omelet (~2-3oz cheese, 6 egg whites)
    - 2 eggos w/ healthy dose of Mrs. Buttersworths
    - 1 scoop endurox after morning workout (only if a workout)

    - 2 natural peanut butter sandwiches on multigrain bread
    - 1 think thin bar (afternoon snack)

    - 3 reeses peanut butter cup miniatures
    - 1 scoop endurox after evening workout
    - 1 baked skinless chicken breast
    - ~4oz spaghetti
    - wine/cider/beer

    What I eat now

    - 14oz latte (still whole milk)
    - 6 egg whites scrambled with 1-2 Tbls of black bean salsa

    - Leftover protein from dinner
    - 1 sandwich bag of raw broccoli

    - skinless chicken thigh
    - huge pile of greens, steamed, roasted or sauteed.
    - 1 reeses peanut butter cup miniature.

    Dinner's this week:
    - raspberry pepper glazed pork loin with Austrian potato salad (needed to finish up potatoes in the house)
    - shrimp and spinach sauteed in garlic and olive oil (this is a mainstay that is staying)
    - Grandma's steak and roasted broccoli
    - Feta shrimp and roasted green beans
    - chicken on spinach salad (wife was not thrilled that we were having a salad when it was 18 out, but it was tasty)

    I was down almost 7 pounds in 6 days this morning, but I have had a cookie, a milkshake, a 2nd latte and a grinder and hope to have some pizza and a bottle of wine for dinner, which should erase 2lbs of that loss.

    There is no weight loss goal, I am just cutting weight because I can't lift and I can't swim and my body fat percentage is over 10%.

    I have always eaten fairly healthy, but in Nov and Dec dinners and drinking started to get out of hand, especially considering that many practices were canceled and more were skipped. When I get back in the water, I am going to try to keep dinner lower calorie and increase the calories in breakfast and lunch.
  13. Sarasota Y Sharks Masters 5:30 Workout -01/11/10 -SCY

    by , January 9th, 2010 at 01:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:30
    2 X 100 1:45
    2 X 50 faster 1:00
    Three times through

    5 X 100 kick 2:30
    Build second 50 of each.


    1 X 300 IM
    Transition swim

    1 X 100 IM 145
    3 X 50 1:00
    Swim it 4 times breaking between rounds.
    50's: Round 1:fly
    Round 2:back
    Round 3: breast
    Round 4: 1 of each

    1 X 50 easy 1:00
    1 X 50 fast 1:15
    4 X 25 fast :30
    Four times through breaking between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Swim Before Ice and Game

    by , January 8th, 2010 at 10:29 PM (Elise's Fitness Fun)
    Bad weather closed down schools and all county roads yesterday. I was able to get my swim in at the Y before the roads got bad. Wanted to swim early anyway so that I could see THE GAME.

    Warm-up: 200 easy swim
    2 x 200 kick with fins (alternated 50 dolphin on back/50 free kick on side)

    6 x 50 fly drill: 3 rt/3 lt/3 full on 1:00

    8 x 100 kick (no fins) on 2:00 - alternated doing 2 x 100 dolphin kick with board, 2 x 100 back kick

    4 x 50 on 2:00 with fins - 25 underwater dolphin kick/25 fly

    100 easy

    2000 SCY

    Friday morning was a sleep-in after the Tide's victory and the closing of schools due to bad road conditions. Roads were still closed at noon today, giving me an excuse to do nothing.
  15. Craigslist Posting

    by , January 8th, 2010 at 10:16 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    pittsburgh craigslist > for sale / wanted > business opportunities

    Avoid scams and fraud by dealing locally! Beware any deal involving Western Union, Moneygram, wire transfer, cashier check, money order, shipping, escrow, or any promise of transaction protection/certification/guarantee. More info

    1952 Vintage Brand Magazine Writer Identity: Jim Thornton ™

    Date: 2010-01-08, 9:08PM EST
    Reply to: [Errors when replying to ads?]

    Four time National Magazine Award Nominee and One-Time NMA Winner Jim Thornton™ is now seeking the best reasonable offer for his brand.

    Jim Thornton™ is a nationally respected magazine journalist/brand who/that several tens of people have heard of.

    Jim Thornton, the man/hollowed-out husk, (not to be confused with Jim Thornton™, the still robust brand), has, unfortunately, reached a point of linguistic befuddlement where he can no longer execute the demands that come with maintaining the Jim Thornton™ brand.

    Despite this, husk Jim Thornton continues to receive assignments and tries his best to execute these. In the past several years, both his wall and skull have come close to complete ruin due to the nearly continuous banging of the two together.

    Freelancers, current staff writers, or even aspiring writers interested in purchasing the Jim Thornton ™ brand can look forward to actual assignments. Do not worry that any talent whatsoever will be required once you assume the Jim Thornton ™ brand identity. Jim has spent years lowering his standards and throwing hissy fits with those editors who hire him and demand quality.

    At this point, even the slightest ability to put simple sentences together with the occasional period, question mark, or exclamation point in the general vicinity of the end of word chains should be more than sufficient to guarantee any Jim Thornton™ brand-assumer work and kill fees for weeks, maybe even a month, to come.

    In the event no reasonable offers are forthcoming, Jim Thornton is also willing to sell his brain to researchers with grants to conduct fMRI scans 24/7 -- or is it 24/8? – on the Swiss cheese yogurt concoction of synaptical mush inside his skullcap.

    • Location: Blackburn Rd Sewickley
    • it's NOT ok to contact this poster with services or other commercial interests

    Important note:

    Payment can be made by any of the following: Western Union, Moneygram, wire transfer, cashier check, money order, shipping, escrow, or promise of transaction protection/certification/guarantee.

  16. What a lot of backstroke!

    by , January 8th, 2010 at 09:39 PM (The Labours of SwimStud)
    So I decided today would be backstroke and breaststroke day. I felt great an ready to go at the pool. I wrote out a workout again before I went. I want to try to have a focus in my workouts rather than amble through to 3000 random yards. Some days that is goo too..just go and swim your whimsy...but I am hoping some structure and focus will lead to better mechanics and faster times.

    500 FR I went a 7:40 which is ok from a side dive and considering I wasn't trying to go fast it is a good swim. I worked on EVF, rotation and hand placement while I swam--I'm pretty happy

    Did 4 x 50 of the following backstroke drills:

    1. Kick in streamline
    2. Kick hands "in pockets" and rotation---this is still tricky for me but it's where my weakness lies. I did #1 & 4 without fins.
    3. 6 kick switch.
    4. 3 and glide.
    5. Swim trying to put it all together without a time or interval hanging over me.

    5 x 100 Back on 2:15/2:30 slow I know but it felt like I was swimming instead of trying to not drown...I guess I'll treat "colony zones" to a 50 this year...

    Moving onto Breaststroke where I also did a set of 4 x 50 of the following drills:

    1. Hip Thrusts
    2. Pull with buoy for fast hands
    3. 2 kick 1 pull
    4. Breast pull/fly kick
    5. Swims on 1:00 I was barely holding :50 on these but I wasn't taking huge rest on the drills and I was closing in on 3000 yards for the day.

    Finished with a nice 4 x 50 to cool and focused on keeping my arm "connected" to my body on the rotation.

    Rand short on lifting time today but I left the legs out today after the twinge a good 15 mins in though:
    Chest Press @140lbs 10, 8, 8
    Abs 3 x 12 @ 50ish
    Pec Dec 3 x 10 at 50ish
    Lat Pulls 3 x 10-12 @ 60 #1 then 100 for 2&3.

    Usual Accelerade during the work and Endurox after.
  17. Murphy's Law of Checks

    by , January 8th, 2010 at 08:57 PM (Meet Director's Path to Tranquility)
    Well, it's the end of the first week in January and the lap counter cards are still not in after our November order. Our retailer says his supplier has now told him in another week. We will be contacting the high schools again to use their cards in about a week if the cards we ordered have not arrived.

    Three weeks to go and our volunteer list is only about 1/4 full. I have asked the coaches to recruit swimmers during all the workouts. Some of the sub-committee chairs have not been assigned, so it looks like your truly will be pulling double and triple duty.

    Here is an example of how a simple mistake can mushroom:

    Mistake #1
    One swimmer entered with a check dated January 2009. This has happened in the past. Our bank says it would submit those checks for payment and some will go through. If they do not and the check is returned, we pay a returned check fee. We are swimmers (some of us), not gamblers. I contacted the swimmer and she sent a new check dated for 2010.

    Mistake #2
    Unfortunately, I deposited both checks.

    Mistake #3
    Both cleared her account. We sent a refund to her.

    Two swimmers from Florida entered the meet. Their checks were deposited after learning a lesson from last year. I then received a note that there was some emergency surgery and that they may not make it, asking me to hold their entry and check until the deadline. I told them we would refund if needed.

    Last year, I turned in all meet entry checks to our treasurer, who deposited them after the meet. One neoprene check (there was no swimsuit ban that year) came back with insufficient funds. In previous five meets, that had never happened. Three months later, the swimmer paid up. We vowed this year to deposit checks soon after they arrive.

    30 entreis to date
  18. 1/8: More Bike

    by , January 8th, 2010 at 08:10 PM (Random Nonsense)
    60 Minutes Bike PM

    Stats for Tim
    301 Calories
    79 average rpm
    12 speed (no idea what units)
    I totally can't remember distance...

    The stationary bike is a Schwinn 220P with electromagnetic brakes on the wheel. Maybe that means more to you than to me.
  19. Friday and it is cold

    by , January 8th, 2010 at 07:30 PM (My Passion)
    5 am practice at 26 degrees in south texas - brrrrrr.

    dove in with fins and did:
    2000 - like this:
    500 free - fast
    500 free up/ back back
    500 free up/ fly back
    500 free up/ breast back
    25 yd sprints in im order until we had done 4 complete ims
    100 kick

    good workout, skipping practice tomorrow- 16 degrees is posted - I have worked out for 7 days straight and the real reason for skipping practice - staying in my warm bed.
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -01/09/10 -SCY

    by , January 8th, 2010 at 05:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 400 6:00
    4 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    16 X 25 :30

    8 X 50 kick 1:10
    8 X 25 Kick*fast,no board* :40

    12 X 50 1:05
    #3-6-9-12: Fast

    1 X 125 moderate 2:00
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    Four times through, all choice.

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    BREAKFAST: Clayton's

    Swim Workouts