I spent most of the night hacking up a lung due to allergies. Sleep, what is sleep? Decided to do something with no intervals today but I did keep track of my times. 100 Free 100 Fly (1:52) 200 Free 100 Back (1:37) 300 Free 100 Breast (1:55) 400 Free w/paddles & bouy 100 IM (1:38) 500 Free w/fins kick every 3rd lap moderate 100 IM (1:37) 400 Free w/paddles & bouy 100 Breast (1:52) 300 Free 100 Back (1:35) 200 Free 100 Fly (1:42) 100 Free 200 Free ez 100 free kick Total 3600 yards thankfully in a cold pool
As I sit here at my desk in the waning hours of Labor Day, my back in spasms from the weekend's sporting events (3 hours, 20 minutes of tennis on Saturday; the 2 x 5K swim on Sunday; and 3 hours, 45 minutes of tennis this morning), I think we all look forward to the imminent onrush of "sweater weather"-- three or four months from now -- with a certain bittersweet quality. Sure, it will be good to see the late Autumnal temperatures finally dip from the upper 90s to the lower 90s; but climatic clemency notwithstanding, the hazy lazy days of summer just can't be beat by the hazy lazy days of fall, winter, and/or spring in terms of sheer unadulterated lazy haziness. To help us all maintain a hold on memories of this summer, my twin brother made a trio of films that nicely sum up the zeitgeist of this magical season. John is a wonderful film-maker in the primitive "outsider" self-taught school; a Grandma Moses of an auteur with nothing but his street smarts, a pair of high-rise underwear for support, and a Canon VIXIA HF S200 Flash Memory High Definition Digital Video Camcorder to craft his art. My twin brother John looks very Howard Hughes as he models some of the high waisted underwear his wife Nancy purchased for him now that our mother is no longer around to do this important job for us. YouTube recently invited filmmakers from around the known universe to submit movie footage for a major feature-film project entitled Life in a Day: http://www.google.com/landing/youtube/lifeinaday/ which promises: If your video is included in the final film, you'll be credited as a co-director and may be one of 20 contributors selected to attend the film's world premiere at the 2011 Sun Dance Film Festival. Anyhow, Johnny boy just got word last week that his footage made the cut for the final 100 hours of stuff being reviewed for inclusion by the project's director. Joking aside, I am truly proud of my twin's accomplishments in the brave new world of ordinary citizen film making! Before posting his three summer films, all of which do, indeed, feature water, a little housekeeping digression. My wife and I are opening a small restaurant later this month and are trying to decide on which sign to go for. Can you let me know your opinions? I should note that the location of the restaurant is the Historic District of a now defunct millennial sect, the Harmonist Society. [ame]http://en.wikipedia.org/wiki/Harmony_Society[/ame] Picture of the original Harmonist Church not too terribly far away from our restaurant. The Harmonist aesthetic was plain and no-nonsense, favoring blacks and whites and simplicity in architecture, etc. This tends to favor the black, white, and brick red version of the sign. However, the color version is nice, too, and many (if not most viewers) have expressed a preference for it. The two versions: The sparer version (juxtaposed against the brick color of the outside of the building.) The more colorful version. (With further thanks to my brother for his art skills!) Okay, at this point, let me present the three films. With the modern attention span being what it is, I know that many people don't particularly like to click on other people's YouTube movies, but I really am confident you will enjoy all three of these films, especially if you A) have ever been to the boardwalk in your life, B) have ever tried to surf, especially at age 5, and C) have ever been warned by your grandmother, as she clutched her rosary, that hurricanes like the one outside your door are deadly, but--god help you!--you found this much more exciting than scary. Stay tuned afterward for one final Bonus Film, one of the most blood-boilingly brilliant works of citizen journalism you are likely to see in your life! To view the feel-good-boardwalk-summer-2010 movie of the year, click here: [nomedia="http://www.youtube.com/watch?v=AOoi2LVvM3o"]YouTube- Kids: A Music Video[/nomedia] (Music by MGMT) To view 5-year-old surfing prodigy, click here: [nomedia="http://www.youtube.com/watch?v=PPKN8Dt0t8w"]YouTube- Five Year Old Surfer[/nomedia] Music by Django Reinhardt To view John's charming movie about Hurricane Earl and an Ocean City resident who also lived through the non-dud devastating hurricane of 1944, click here: [nomedia="http://www.youtube.com/watch?v=TYD0bCToN8k"]YouTube- Earl and Pat, Waiting for the Big One[/nomedia] Music by miscellaneous jazz players. Special Bonus Feature!!! Finally, if you have any smug, fat-cat, butt-plugged, and insufferably Republican jerk relatives, living the life of King Tut in their starter Mansions on the Hill while railing against welfare and donating money to the Koch brothers, this movie is sure to wipe that insufferable smirk off their coddled, coupon-clipping, detestable faces! To view "The Gentry Discount, Ten Years On," please click here: [nomedia="http://www.youtube.com/watch?v=O16CKTd_2uM"]YouTube- The "Gentry Discount" 10 Years On[/nomedia] Happy Labor Day, fellow Workers of the World!
SCY WARM UP: 3 x 100 1:40 2 x 150 2:30 4 x 100 1:30 2 x 150 2:15 4 x 50 :50 Descend 1-4 1 x 200 Kick 4:20 3 x 100 Kick 2:10 6 x 50 Kick 1:05 3 x 100 Free 1:30 4 x 25 Sprint Kick :45 (3 x through with a break) Swim the 100s Moderate/Fast/Moderate 2 x 100 IM 1:45 2 x 100 Fly 2:00 2 x 100 IM 1:45 2 x 100 Ba 2:00 2 x 100 IM 1:45 2 x 100 Br 2:00 WARM DOWN 4 x 50 Easy
It was 87 in the pool and much too hot for a quality workout. So I modified the workout to have more rest. 6x100@1:40 Free 5x50@1:00 Fly w/fins 1 minute rest 5x50@1:00 Fly w/fins 1 minute rest 5x50@:1:00 Fly w/fins kick on back 1 minute rest 5x50@1:00 Fly w/fins 1 minute rest 5x50@1:00 Fly w/fins 1 minute rest 5x50@:1:00 Fly w/fins kick on back 12x25@1:00 Fly w/paddles & fins 12x25@1:00 Back w/fins 10x50@1:00 Free 200 Free Total 3400 yards I am looking forward to the cool waters at the aquatic center tomorrow. I really feel for the kids who have to swim in the hot water. Too bad the Y can't turn the temperature down and save themselves money on the electricity and chemicals they have to use due to the hot water temps. A good compromise would be 84 which is over what is recommended for swimmers but still tolerable. For those with arthritis they can always use the hot tub for the hot water.
Swim/SCY/ Team: Warm up: 400 swim 400 reverse IM kick 200 pull 200 IM drill Main Sets: 8 x 75 IM switch @ 1:15 #4 & #8 FAST 50 EZ 3 x 300 w/fins @ :30 RI done 100 stroke, 100 kick, 100 kick minimum of 6 SDK each length Normally, I'm happy to see a set like this. But yesterday, not so much, as I had done plenty of SDK work in the days before. And 6 SDK with fins did not prove that easy. I did them 100 back + 200 backstroke kick. 50 EZ 6 x 75 @ 1:50 odds = 25 UW dolphin + 25 Nemo drill + 25 fast fly evens = 25 UW flutter + 25 tricep drill + 25 fast free Plenty of rest on these so that the 25s could be very fast. 50 EZ 8 x 50 kick @ 1:05 25 AFAP dolphin kick + 25 EZ Everyone did these on different intervals. Barb and I decided to do them on 1:05 together. 200 EZ Total: 3900 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Loved this more speed and stroke oriented workout after Saturday's aerobic emphasis. I was worried I'd feel gassed, but I hung in there decently. That said, I am really really glad I'm having a day of rest today. Definitely need it. Then back to the gym on Tuesday.
I went to my first Saturday team practice in, well, maybe ever. Saturday is typically D day (though now our practices are 1.5 instead of 2 hours) and they used to be early. Instead, I happily cruised in at 10:15 after dropping Mini off at volleyball practice. I feel like I'm getting some endurance back. Just some, but some is better than none as my date with 1.2 miles looms. I have reminded my tri relay mates that I am not in the same shape I was last year. Swim/SCY/Team: Warm up: 2 x through 200 swim 100 kick 100 pull 100 IM drill This may also be the first ever time I've done the assigned warm up. Main Set: 3 x through: 2 x 250 pull @ 3:30 2 x 150 K/S/K w/fins @ 2:30 (I did them all kick and had a ton of rest, but I didn't mind because I wanted to descend the 50s well.) 3 x 50 stroke descend @ 1:00 (I left my fins on for these) On the sets of 50s, I went back (:29, :27, :25), breast (:36, :33, :31) and back (:30, :28, :25 high) 200 EZ Total: 4050 Extra set: 8 x 100 backstroke kick w/fins @ 1:30 Since that only took us about 65 minutes, I did an extra set. Same set as yesterday, 8 x 100 backstroke kick. But this time I did it with fins @ 1:30 with 8/7/7/6 SDKs (which is probably fairly equivalent to the 10 SDKs I took yesterday). I cramped a bit, but was really happy I kicked reasonably fast and long after all that aerobic work. Went: 1:03, 1:03, 1:03, 1:03, 1:02, 1:02, 1:01, 1:00. 100 EZ Total: 4950/1900 kicking 15 minutes in hottub Drylands: 20 handstands 10 cartwheels 3 walkovers 15 minutes of stretching ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I felt so much better today when I woke up than yesterday. I felt like I was dragging myself through yesterday's workout. Plus, it was so nice to swim in a deep cool pool. I always swim faster at Mason, it seems, than at our Rec Center pools where the temp hovers at 83-84. Mr. Fort got out his bike after I got home, and he's been gone for almost 4 hours ... And since he did the Reston Century ride, he seems to be on their email list. He recommended I do this tomorrow: http://www.restontriathlon.org/tri/. But unlike Geek, I just can't rise at the jimmy jack crack of dawn. I'm tentatively planning on going to my team practice tomorrow instead. Sunday is typically my favorite day as it's stroke and sprint oriented. I could use that after today. This week's totals: swim, 5x, 18,350 yards drylands, 4x yoga, 1x I have full on fall allergy symptoms and I'm hoping it's due to ragweed and such and not my new kitty (with whom I'm unreasonably besotted).
Updated September 4th, 2010 at 09:01 PM by The Fortress
I once again tried to get 3000 yards in before they arrived and the pool was HOT! I would say atleast 85 which is too hot for me but I managed. 500 Free easy 500 Free kick w/fins 10x200@3:00 Free w/paddles & bouy holding around 2:45ish or better last one 2:37 500 Free broken with the girls then it was time to sink under water and watch their strokes and comment. They made changes and I continued to submerge to look at the results of their changes. Not too bad. 3500 yards
SCM, Solo 300 swim - of 2 different strokes (Back and free) 2 x 300 with snorkel - 1st 2 bouy only, 2nd add paddles (I've never been comfortable with the snorkel, so I forced myself to swim this using the snorkel. Swam straight through each 300 focusing on just swimming and learning to flip and clear the snorkel after breakout. Wasn't very fast, about 5:00 for each 300) 6 x 50 odds on 55, evens on 50 (had trouble getting going on these. swan 43-45) 4 x 50 odd: kick 15m under - moderate kick to wall/25 drill even: sprint 15m swim - kick to 20m - build 15m (did back and free on these) Main Set: 4 x 50 at 200 pace/:55 (went 41-40-40-42) 50 easy 3 x 250/10sr as 150 kick/50 drill/50 swim (1st one kicked with board, other 2 kicked on back, did free drill/swim on #1&3, back on #2) 4 x 50 at 200 pace/:50 (went 42 on all 4) 50 easy Kick 200 IM/20sr 200 neg split/20sr (went 3:02) 50 easy - 50 drill - 50 swim 200 neg split/20sr (went 2:58) 50 easy - 50 drill - 50 swim 100 even or neg split/10sr (went 1:26) 50 easy - 50 drill - 50 swim 100 even or neg split/10sr (went 1:23) 50 easy - 50 drill - 50 swim Total: 4050 meters
Updated September 4th, 2010 at 11:40 PM by poolraat
No swim on Thursday. SCM with Carrie Warm–up 400 -swim (did 200 free/200 back) 200 –pull/scull by 50’s (did this with fins) 8 x 50/1:00 -25 drill, 25 swim build (did with fins, IM order) MAIN SET: 500 – swim with fins (1:30 base)/8:00 (went 7:05) 2 x 250 – swim with fins and paddles (1:20 base)/4:30 (went 3:20 on both) 5 x 100 – swim with paddles/1:45 (1:28-1:30 on these) 10 x 50 – swim, desc 1 – 5 with #5 fast/1:00 (descended from around 45 to 37 on fast ones) Warm down 100 easy swim/kick Total: 3100 meters
Sat Sep 4th 2010 Subscribe to Ande's Swimming Blog Swim Faster Faster is approaching 200,000 views Subscribe to Longhorn Aquatics Email lists LCM Whitney Coached 7:30 TO 8:00 am Austin Mabel Davis pool swam with tyler & andrew beside larry paul & max dove in on time wore brief WARM UP 3 rounds of 300 fr 100 str MAIN SET 12 x 50 rest 20 in between each 1 25 fast 25 easy 2 3 breaths 3 kick 50 FAST went 27 50 easy 100 FAST went 62 100 easy 200 fast went 2:25 200 easy 400 fr fast went 4:59 had traffic issues on last length i caught the 2 slowest swimmers in my lane 400 fr easy 50 fast went 27.7
Swim/SCY/Solo: Warm Up: 700 various 8 x 50 fly drills @ 1:00 Pull Set: 6 x 150 free w/paddles @ 2:20 100 EZ Hypoxic Kick Set: 8 x 100 backstroke kick, no fins @ 2:15 SDKs = 10, 10, 10, 10 per 25 (I really should have done 12 on the first 25. I don't think it would have made any difference, except perhaps causing me to go faster.) I knew it would be a tough set, as I cramped on the first one and then on #4 and #6. Took a few seconds extra rest on those. It wasn't a matter of dehydration; my legs were just fatigued from yesterday's double and the P90X plyos. I went 1:26, 1:24, 1:22, 1:22, 1:23, 1:22, 1:21-22, 1:20-21. I hadn't done a longer rep, longer hypoxic set in awhile, and this was tough, even kicking moderately after surfacing after the SDKs. On the last 3, I only managed 9 SDKs on the final 25. Still, I was happy I got this in, per Chris' suggestion. As he noted on his blog, this is much harder than stringing together 25 shooters. 150 EZ Total: 3050 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I was very very tired today (didn't sleep well either) and considered taking the day off. In retrospect, perhaps I should have and worked out both Sat & Sun. But I generally prefer to take a day off on the weekend to have more family time. So I "ate my veggies" today, as Speedo puts it and got this workout in. My only focus today was the kick set. Improving 100 fly/back pianos: Chris gave me some good tips for improving my 100 fly and back, particularly, the last 25, on his blog. They are: 1. Do more lactate tolerance work -- reproduce the spike of lactate that occurs in a real race. Example: 3-5 100s AFAP 1x per week with plenty of rest. (Not sure I am willing to suffer enough to do this set 2x a week.) 2. Do longer reps on kick sets and fast kicks beyond 50s. 3. Do 75s and 100s hypoxic kick/shooters. 4. Do broken 100s. Last year, Speedo and I did a Rich Abrahams set that I liked quite a bit, and I hope to do this one more often. I know it was broken at the 50 and 75, but I will have to look up the amount of rest he used. Chris suggests 10 seconds at either the 50 or 75. 5. Do more 50s at 95% pace to reproduce the first controlled 50 of a 100 race. Workout Nutrition: On another note, I have been abysmal about workout and post-workout nutrition of late. I've just been drinking water at practice because gatorade and vitamin water don't agree with me. I ordered some Gu Brew (blueberry pomegranate flavor), which I like, and also decided to try e-fuel, a product from Crank. http://www.cranksports.com/. I'm told that e-fuel is much less sweet than Gatorade. Inevitably, gatorade gives me heartburn and an upset tummy and part of the reason is the sweetness, I think. Mr. Fort uses this product for his cycling. I also ordered some Proasis for post workout, which I've used before. http://www.wegmans.com/webapp/wcs/st...oductId=677439. Lately, the thought of eating food immediately after getting out of the pool has not been appealing. Lastly, my other Speedo endurance suit, in Mason colors, has also expired. So I ordered two new endurance suits on line, one Nike and one Speedo. Both all black. I'm much more boring than Swimsuit Addict. But a friend did send me a link to some great grab bag deals on some suits at Toad Hollow: http://www.toadhollowathletics.com/phpsupercart/ And, WSJ review of a book on perfecting sports performance: http://online.wsj.com/article/SB1000...sports+records
Updated September 3rd, 2010 at 10:14 PM by The Fortress
today everything was just 400's. Didn't realy want to think this morning. Then I got into a discussion of masters swimming with a new swimmer and that just ate up the time. 8x400@8:00 Free #1,3,5,8 swim #2,6 kick w/fins #4,7 pull w/paddles & bouy Total 3200 meters
Drylands: Yoga Ball Warm Up: torso twister on yoga ball, 2 x 25 med ball rotation on yoga ball, 2 x 25 (on back, rotate med ball to the left, back up, to the right, repeat) iron monkey aka crunch-pass-leg drop, 1 x 25 oblique yoga ball crunch, 1 x 25 P90X Plyos, 50 minutes: Yikes, I hadn't done this routine since Jan. 10, which I can confirm thanks to the wonders of the blog sub-categories. It was, er, rather challenging, especially given that I was still sore today. The routine goes: warm up (4 exercises: 30s|30s|30s|1min) x 2 waterbreak (4 exercises: 30s|30s|30s|1min) x 2 waterbreak (4 exercises: 30s|30s|30s|1min) x 2 waterbreak (4 exercises: 30s|30s|30s|1min) x 2 waterbreak (4 exercises: 30s|30s|30s|1min) x 2 The exercises are: 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 JimRude hates the Mary Katherine jumping lunges. But I have the most trouble with the "run stance squat with direction switch." Brutal. Needless to say, I did not "pick up the pace" on anything. Well, I tried, valiantly, on the knee tuck jumps. I skipped the "bonus" sports round, as it seems irrelevant. Swim/SCY/Team: Warm up: 400 swim 300 kick 200 IM drill 100 scull Transition Sets: 4 x 50 @ 1:00 odds = kick, drill evens = build 12 x 25 w/fins @ :40 3 x fast UW, 1x EZ I went 10s on my back and 11s on my belly on the fast shooters. These seemed really hard tonight, despite only having to do 9 fast ones. 50 EZ Main Set, Aerobic: 8 x through: 75, done as 25 drill + 50 swim (IM order, 2 of each stroke) @ 1:20 25 dolphin kick @ :30 100 free @ 1:30 I felt pretty rough at the beginning of this set, but was pleasantly surprised that I was able to go faster as it progressed. I cruised the 75s and 25s and tried to work the 100 frees. 50 EZ 6 x 25 @ :30 odds = fast evens = easy I didn't feel up to swimming, so did these flutter kick w/fins & board. Went high 11s. 200 EZ Total: 3500 There was an optional 2 x 300 pull. But I was beat and didn't feel like it would add anything, so I skipped it. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: This was our first team workout of the 2010-11 season. Our team had no masters practices in August. So Cheryl was trying to start us off a bit easy. I feel like I've been working very hard since Zones, and can now say that every muscle in my body hurts. Today was my 4th dryland workout of the week if I count the P90X yoga/stretch day + bike day. Not sure what I should do tomorrow ... I may attempt to get myself to hot yoga, since I plan to attend team practices this weekend. I have already informed Mr. Fort that if he doesn't want me to drown in Deep Creek Lake, he will have to bike and run around my schedule. On the child front, my high schoolers have received their class schedules and there is shockingly little complaint. Fort Son, my scholastic minimalist, has 4 AP classes, so may be forced to study more. Mini spent the day in Ocean City playing beach volleyball with her team (thereby reducing my daily driving burden substantially). Lil Fort has her 4th grade open house tomorrow. She is happy to have the teacher she wanted and her best friend in her class. I am contemplating what I will be forced to sign up for ... After 15+ years of volunteering at numerous schools, I would really like to bury my head in the sand. Where's the emoticon for that? hehe
Updated September 2nd, 2010 at 11:18 PM by The Fortress
Decided to sleep in & did not train today Walked
SCY WARM UP: 4 X 100 1:40 3 X 200 3:00 1 X 500 negative split 7 minute vertical kick: 50 seconds on/10 off 1 X 100 kick 2:15 8 X 25 sprint kick :45 1 X 100 free 1:45 1 X 100 stroke 2:00 1 X 200 IM 3:45 Three times through. IM'ers: Round 1 stroke is fly, 2 is back, 3 is breast. 4 X 200 3:00 4 X 150 2:00 4 X 100 1:20 or 1:15 WARM DOWN: 4 X 50 easy 1:00 5000Y + v kick
Got in late since I just wanted to stay in bed this morning but I did get a workout in. 10x100@2:00 Free 1/2pull /12 kick 10x100@2:00 Fly w/fins 25 rt arm/25 lt arm/25 streamline kick/25 sprint full stroke 3x200@3:00 Free w/paddles and bouy went 2:44, 2:40, 2:34 400 Free easy Total 3000 yards
Swam with the Sharks Coach Alex 200 SKPS 8 x 75 IM Rotate :10r 8 x 25 Vsprints :05r or so 6 x 100 all out on 6 min... Warm down No one actually made 6 Fast lane did 5 Most got in 4.. My lane did 3 free 2 backstroke (I only did 4) My third turn on #4 I thought Streamline, Dolphin Kick My body responded, No get AIR instead. I should have swam back earlier. But then I wouldn't have had 3 good free swims.
I was, quite predictably, sore today after two days in a row of vicious drylands. So I took it easy to reboot for tomorrow ... P90X Stretch, 60 minutes: http://www.videofitness.com/reviews/horton-p90x-str.php Although this DVD is called the "stretch" DVD, there are quite a few yoga moves in it. And there is some overlap with the P90X Yoga DVD. P90X Yoga, 30 minutes: I did the last 30 minutes of the yoga DVD after completing the stretch DVD. I skipped the first 60 minutes, which are mostly standing and balancing postures, as I was trying to soothe not strain the muscles. There is some good core work at the end of this DVD too. Bike, 30 minutes: Didn't feel like swimming today, the arms/back were too sore. So I did a 30 minutes recovery ride on the indoor cycle while watching a decidedly dreadful movie. My legs feel a lot better than the rest of my body. Commentary: Ahhhhhh, my muscles felt better after a nice stretch. Tomorrow, I will do drylands and go to my first team practice of the season at night. I am having a heat temper tantrum. My truck says the temp is 103 and it can't cool down fast enough. Since I spend so much time driving, this is most unpleasant. Poor Fort Son had to rise at 5:00 for a 6:00 cross country time trial to avoid the heat. Bring on September! I'm getting quite a nice collection of workouts now. http://www.facebook.com/note.php?note_id=127613750980. I'll have to pick one out for Friday. And I'm putting this up for inspiration, while I mull over whether I will jump rope or not this season. http://www.projectswole.com/conditio...and-endurance/. Just reading the first practice -- jump for 30-60 minutes -- is a little frightening. Most likely, I will keep my tabata jump rope and do that 1x a week. Back in the car to travel to a volleyball game ... Trailer for upcoming documentary, for Geek, re: The Fatness: [nomedia="http://www.youtube.com/watch?v=SRSGUZrOU_w"]YouTube- KILLER AT LARGE trailer[/nomedia] And a huge congrats to Dave Chaos Barra for swimming the English Channel in 14 hours, 27 minutes and 20 seconds to complete the rare triple of marathon swimming.
Updated September 1st, 2010 at 07:44 PM by The Fortress
SCM, with Carrie Warm – up 300 Swim 200 IM Kick 4 x 50/:55 descend Main Sets: 12 x 200 Free 3/3:40 3/3:30 3/3:20 3/3:10 (Held these at 3:03-3:05 except for #11. It was 3:08) Warm down 100 easy kick swim Total: 3200 meters
Updated September 1st, 2010 at 06:04 PM by poolraat
SCY WARM UP: 2 X 250 4:00 5 X 100 1:30 10 X 50 5 on :50, 5 on :45 2 X 200 kick 4:30 4 X 100 kick 2:15 4 X 100 2:00 #1 moderate #2 75 moderate/25 fast #3 50 mod/50 fast #4 25 mod/75 fast I saw the next set in Swimming World, we'll try it. 5 X 50 :40 make the interval 1 X 50 fast :45 4 X 50 :45 make it 2 X 50 fast :50 3 X 50 :50 make it 3 X 50 fast :55 2 X 50 :55 make it 4 X 50 fast 1:00 1 X 50 1:05 make it 5 X 50 fast 1:05 WARM DOWN: 4 X 50 easy 1:00 4400Y
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