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  1. Sarasota Y Sharks Masters 5:30 Workout -02/26/10

    by , February 25th, 2010 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:00
    2 X 150 2:15
    4 X 50 :45
    Twice through.

    16 X 25 :30

    4 X 150 kick 3:15
    Middle 50 is fast.

    1 X 400 7:00 5:40
    1 X 300 5:15 4:15
    1 X 200 3:30 2:50
    1 X 100 - -
    Two rounds. Round 1 is IM, intervals left.
    Round 2 is free, intervals right.
    Short break between rounds.

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    4 X 25 sprint kick :45
    Three times all choice.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Thursday, 2/25/10

    by , February 25th, 2010 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Rest and recovery day. Still felling a little sluggish and am a bit sore from the session at the gym last night.

    300 swim free
    300 kick alt. 50 free/50 no free
    6 x 50 on 1:00, odds drill free (work on the tricep extensions), evens build

    pull 8 x 100 free on 1:40,

    swim 8 x 25 on 40: odds easy, evens choice at ~80-85%

    swim 4 x 100 back on 1:45 make interval

    swim 4 x 25 on :40 choice: work on fast finishes

    swim down 200 choice
    Total: 2600 yards
  3. Wednesday, 2/14/10

    by , February 25th, 2010 at 12:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Was tired, sluggish and still feeling the effects of this cold that I've had for the past 2 weeks.

    2x around:
    {200 swim, 200 kick, 200 pull or drill}
    Round 1 free; round 2 back

    6x around:
    25 kick choice (no board)
    50 drill choice
    75 build choice
    100 IM

    Swim down 100 easy
    Total: 2800 yards

    Strength training at gym with trainer.

    Updated February 25th, 2010 at 12:36 PM by poolraat

  4. Thu Feb 25th 2010 grand prix in a week

    by , February 25th, 2010 at 10:06 AM (Ande's Swimming Blog)
    Thu Feb 25th 2010

    Austin Grand Prix is a week away
    Meet Information

    Real-Time Results

    Psych Sheet

    Big 12 swimming championships


    Subscribe to this Blog


    Swim Center
    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Mike, Jack, Phillip, & Paul
    beside Tyler, Jon, & Dale Rogers
    wore B70 full

    warm up:
    4 rounds of
    150 fr 50 k

    Main Set

    10 x ??? on 2:00
    did 4 100's fr held 60 - 61
    150 went 1:30
    200 went 1:57


    10 x ??? on 2:00
    did 4 100's fr held 60 - 61
    150 went 1:29
    200 fr strong
    went 1:53

    200 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 25th, 2010 at 10:20 AM by ande

    Swim Workouts
  5. Chemicals off today in the pool

    by , February 25th, 2010 at 07:34 AM (Mixing it up this year)
    I came out with a mouth of cotton. There is a big meet starting tomorrow and I hope they get the chemicals correct.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 fly kick
    5x100@:15R Fly w/fins as 25 6 kick then stroke, 25 kick on back, 25 kick on rt side, 25 kick on left side
    10x50@:55 Fly w/fins
    8x100@1:30 Free w/paddles & bouy went 1:21, 1:20, 1:17, 1:18, 1:17, 1:16, 1:15, 1:14
    200 Free EASY

    Total 3500 yards
  6. Intimations of ISH Morbidity

    by , February 24th, 2010 at 11:48 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I ask-no! I beg!-- that the physicians in our ranks, the Dr. Tom Jaegermeisters, the Dr. Kurt Dicksons, the Dr. Laughing Gulls, the (fake) Dr. Jim Thorntons, take a few minutes to view this film with every iota of heightened attention they can muster.

    Rarely has a man of medicine, fake medicine, but medicine nonetheless, expressed in the film medium such "laughing in the face of death" terror at learning through K-Mart and the Internet that he suffers ISH.

    Please, really, leave comments if you know about, have, can recommend courses of action for, or just want to gloat about my likely case of ISH.

    Honestly, please, please, please tell me what to do.

    [ame=""]YouTube- ISH: First He Weeps[/ame]
  7. Turn, turn, turn

    My long-course bliss lasted for just one day. This morning it was back to a scy set-up—although at least the whole pool was uncovered. I had my choice of any of 20 lanes (there were about 8 of us swimming). There was a pretty sunrise during warmup, and good company to swim with, so no complaints, even with all those silly turns!

    Our coach had to get to work early this morning, so one of my teammates and I made up our own workout. Here’s what we did:

    1000 warmup

    6 x 100 FR @ 1:30 [This was supposed to be just 4, but I did an extra 2 while my workout partner took a quick trip to the locker room.]

    6 x 75 FR/ST/FR @ 2:15 [I cycled through FL/BK/BR for the stroke part of these.]

    8 x 50 K/S @ 1:00 [alternated FR and BK]

    10 x 25 @ :30, done as 3⅓ x (1 EZ, 1 med, 1 sprint)

    300 easy swim

    There were turkey buzzards circling overhead during the last part of the workout, so I tried my best to look lively.
    (That is at least preferable to the pool I swam at as a kid where bats would swoop down over the water at dusk while we were swimming!)
  8. Silky Slow, Wed., Feb.24

    by , February 24th, 2010 at 03:58 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ OakMarr:

    Warm up:

    700 various

    Main Sets:

    The guts of the structure of these sets was taken from Tim's blog -- a workout coached by Paul & Laura.

    1 x 200 chest press fly
    8 x 50 russian breast drill, no pullouts @ 1:00
    (this is breast w/fins and a flutter kick)
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    8 x 25 shooter w/MF on left side
    8 x 25 shooter w/MF on right side
    10 x 1:00 VK, alternate breast & dolphin*

    * Meant to do only 5, but was side tracked by convo with fellow swimmer grilling me about cramps and sports nutrition.

    1 x 200 chest press fly
    8 x 50 PLD breast w/MF no pullouts @ 1:00
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    6 x 25 UW shooter on back, no fins, working on DPK (did 18 per 25 instead of the usual 20-21)**
    6 x (25 EZ speed fly + 25 DAB)
    50 EZ
    5 x 1:00 VK, alternate breast % dolphin

    ** Meant to do more of these, but got seriously sidetracked by a lifeguard. He was interested in learning how to dolphin kick UW better and in my MF. He had been timing my easy speed 25s w/o fins and I was apparently going around 15s. People are always stopping me during practice when I am doing shooters. The other day a lap swimmer asked if I "was some famous swimmer." lol I had to explain about masters swimming.

    Total: 3150 + VK

    10 minutes hot tub

    10 minutes chatting w/Speedo, who was starting his workout just as I was leaving.



    Did a total easy breezy recovery workout today without a single fast thing. Mostly doing drills and working on technique. It felt very nice. I was, as expected, a bit sore from the drylands yesterday (and the preceding days).

    I was a bad girl and didn't stretch last night. Hopefully, I will improve upon that tonight.

    For those of you who like yoga balls (like the Stud-ly one), there were some good exercises on the youtube link of Tamika Jones I posted yesterday.

    Tomorrow, Speedo and I are repeating a lactate set we did long ago. Here is what I did last time:

    3 x (100 AFAP + 200 EZ) @ 7:00
    I did the 100s backstroke with fins, which matched up well with Pete swimming free.
    (Went 53 low, 53 mid, 54 low.)

    I also just read that a hot yoga studio is going to be opening in Tysons in mid April.

    Updated February 24th, 2010 at 09:43 PM by The Fortress

    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -02/25/10

    by , February 24th, 2010 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 4:30
    3 X 100 1:30
    4 X 50 descend 1-4 :50
    Twice through.

    12 X 100
    4 on 1:30
    4 on 1:25
    4 on 1:20

    18 X 50 1:05
    Swim in groups of 3. 3 easy, 3 moderate, 3 fast.

    8 X 25 sprint :40
    1 minute break
    8 X 25 sprint kick :45
    Twice through.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Wed Feb 24th 2010

    by , February 24th, 2010 at 03:05 PM (Ande's Swimming Blog)
    Wed Feb 24th 2010

    lifted today

    Subscribe to this Blog


    Swim Center
    scy, main pool
    Mary coached
    Noon - 1:15
    swam with Larry, Max, Jon, Kelly, Ned, Trent, Michael, Patrick, Steve, Erin & Ritchie
    wore B70 legs

    warm up:

    4 x 200 on 2:40 desc
    went 2:15, 11, 6, & 3

    8 x 100
    3 on tough interval round 1 1:10, R2 1:07
    1 easy

    16 x 50
    1) stroke dr / stroke
    2) stroke
    3) fr dr / fr
    4) fr

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 24th, 2010 at 03:43 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  11. Atlanta

    by , February 24th, 2010 at 12:44 PM (Random Nonsense)
    My flights are not booked, but my plans are pretty firm now.

    - Fly in to Atlanta May 20th evening.
    - Staying at the Atlanta Marriott Downtown.
    - Signed up for the social Friday night.
    - Fly out Sunday morning.
    - Lazy Wife should be there.

    Here are my entries. Like the other bloggers, I had a really tough time picking my sixth event

    ## Event........ Time... Date.............
    08 200 Freestyle 2:00.81 Fri, May 21, 2010
    18 500 Freestyle 5:41.47 Sat, May 22, 2010
    28 100 Freestyle 0:53.43 Sat, May 22, 2010

    Updated February 24th, 2010 at 12:56 PM by qbrain

  12. Wed Feb 24th, 2009

    by , February 24th, 2010 at 10:43 AM (Ande's Swimming Blog)
    Austin had a snow storm yesterday.
    Morning practice was cancelled.
    I hope to make noon today.

    Yesterday I entered Nationals online.

    Today Longhorn men and women compete in the Big 12 Championships.

    Big 12 swimming championships begin Wednesday Feb 24th

    psych sheet

    Live Results

    swimmers need to rank around top 24 in the nation to make NCAAs

    Meet site

    the meet has live video feed
    (on middle right side of page)
  13. Feb 23 Distance Night

    by , February 24th, 2010 at 10:17 AM (FREEDom)
    After a few months of slacking on the blogging, I'll try to pick it up again. Just got real busy, had a health issue that set me back for a couple of months in the fall, so lost my momentum. I did keep up with swimming, and have been swimming reasonably well lately. That's good, since I'll have a couple of big meets this Spring at Y-Nats and USMS Nats.

    We've started a slightly different practice strategy the last few weeks, and I'm liking it for the most part. We try to have a little more specialized practices on a weekly basis:

    Mon - sprint
    Tues - distance
    Wed - IM/stroke
    Thurs - sprint
    Sat - mixed (2 hrs)

    I like it since it does put an emphasis more regularly on distance, and as a middle distance to distance swimmer (darn!), its what I need. But not everyone enjoys workouts like tonight, which is a bit of gut check mentally and physically to get through it. I hopeful the mental aspect will help my 1650 in particular (next swimming that March 19), since I'm good for 1000, but have always had a hard time with the last 1/3 of the race mentally.

    Here was last nights practice:

    Warm up:
    400 300 200 100 (got in a little late)

    2 x 200 IM drill, 10 sec rest

    4 x 400 on 5:30 I did 2 swim, 2 pull w/ snorkel
    4 x 300 on 4:15 I did 2 swim, 2 pull w/ snorkel
    4 x 200 kick 2 w/ fins 3:15, 2 no fins 4:00

    200 warm down

    Nice 5000 yards or so.

    Also hit the gym this morning.

    Did arms/legs circuit:
    On the cable cross
    2 x 25 x 25lbs shoulder adduction
    2 x 25 x 20 lbs shoulder abduction
    2 x 20 x 130 lbs twists
    1 x 15 x 60 lbs one arm lat pull downs
    1 x 15 x 70 lbs """"

    3 x 20 x 230/250/270 seated leg press
    3 x 70 x 30 secs/leg hold leg extensions (my knees hurt too much to do the full exercise)
    2 x 15x 110 leg curl
    2 x 20 x 110 hip adduction

    2 x 15 x 100 lat pulldowns
    2 x 15 x 45/50 dumbell bench press

    I then did about 30 minutes of the Infusion class... its a combination of pilates and working on those big balls. Really really works the core/abs, so I'm thinking this will help stability and balance in the water. It is really good work so far.

    Don't slow down!
  14. Lotta Fin

    by , February 24th, 2010 at 10:10 AM (The Labours of SwimStud)
    Well with the school delay I got up and went at 7am this morning so I wouldn't have to crush my day to get a workout in and such...I was still under a time constraint to get back to put the kids on the bus but I managed it.
    Warm Up
    5 x 100
    Kick Set
    10 x 50 K 1:30 not as fast as Monday but hey, I'm further into the workout wek, I still held them to 1:10 and descended the last 4 down o 1:00!
    Drill Set
    4 x 50 1 arm
    4 x 50 side kick
    4 x 50 6 kick switch
    4 x 50 3 and glide
    4 x 50 Catch up
    Wore fins, not sure what time I swam on I did 50 took 2 or 3 breaths and went again...otherwise it drags on.
    Main Set
    4 x 50 1:00 3 breathers...failed on 2 & 3 I think I should have taken and extra minute after the drill set.
    8 x 25 no breathers fast :45 messed up #2 but did the rest right.
    4 x 2003:00 with fins pull w/paddles, kick, swim, kickKick Set 2
    500 fin kick 7:30
    Cool Down
    6 x 50 EZ 1:15
    4000 in about 90 minutes, not bad with 1k of drills.
  15. Yippee, Friends!!!!!

    by , February 24th, 2010 at 08:37 AM (Swimming, Life, and Other Stuff!)
    Up at 4:45 a.m. for an early morning (solo I thought) workout at the Monon. I am beginning to feel like a hermit. Nasti's have only had 1 practice in the last 2 weeks due to Sectionals, Diving Meets, and Middle School meets at our venue. When I have to swim alone it always amazes me how little I get to socialize with people my own age. I do get to see about 260 or so kids per day in my classes but that type of socialization (although it is good) does not satisfy my adult needs.
    Well this morning as I cajooled myself into the monon pool for another lonly swim I was thrilled to find 2 of my ISF friends starting a workout! They called me over and invited me to join!!!!! Yeah! I have friends!
    Now I'm happy again! Sometimes I wonder if I have a personality problem or if lonliness comes with the empty nest syndrome.
    Here's our workout:

    **1 x 25-- 1 x 50--1 x 75-- 1 x 100
    **2 x 25-- 2 x 50-- 2 x 75-- 2 x 100
    **3 x 25-- 3 x 50-- 3 x 75-- 3 x 100(backstroke)
    **4 x 25-- 4 x 50-- 4 x 75-- 4 x 100
    **700 Freestyle Swim Hard

    3,200 scy

    Here comes the 5th graders (my 1st class)! gotta go!
  16. A more relaxed day

    by , February 24th, 2010 at 07:20 AM (Mixing it up this year)
    Today I was just in a more relaxed mood.

    10x100@2:00 Free 1/2pull 1/2kick
    5x100@1:30 Free kick w/fins
    500 Free kick w/snorkle & fins alt 50 arms at side, 50 arms in streamline
    500@8:00 Free w/paddles & bouy alt 50 breath every 2, 50 breath every 3 easy pace went 7:20
    400@6:30 alt 100 Free/100 Back w/paddles & bouy went 5:41
    300@5:00 Free by 25 breath 2,3,4,5 w/paddles & bouy
    200@3:30 alt 50 Free/50 Back w/paddles & bouy
    100 Free EASY w/paddles & bouy

    Total 3500 yards
  17. Living the Life of a Lazy Sprinter

    by , February 23rd, 2010 at 09:59 PM (Elise's Fitness Fun)
    It has been nine days since the Auburn meet and I've only worked out twice - once last week, and then last night. I'm getting awfully comfortable being lazy. Not only have I been lazy, I've not bothered to cut back on my calories. Have added a couple of pounds since Auburn, so time to get going again. Tomorrow, I teach my class and will have to prepare for son's birthday celebration. He gets to celebrate twice - tomorrow night with family and then with his best buddy on Saturday. Anyway, might be hard to squeeze a workout in tomorrow.

    Last night I swam and felt really worn out for some reason. Except for one person on my team, everybody on the team that went to the Auburn meet was out with the flu. Maybe I'm fighting something off. With the rest, I should have felt better.

    Did a very short workout as I was pressed for time. Really hope to swim on Thursday and Friday as I don't want to get out of shape!

    Here is workout from last night:

    300 easy warm-up

    2 x 100 fly - 3 rt/3 lt/3 full

    3 x 100 back - work underwaters - on 45 seconds rest

    2 x 150 kick on side with fins

    Reverse pyramid: Did all kick with no fins

    150 flutter on 3:00
    100 dolphin on 2:00
    75 flutter on 1:30
    50 dolphin on 1:00
    50 dolphin on 1:00
    75 flutter on 1:30
    100 dolphin on 2:00
    150 flutter on 3:00

    150 easy

    2000 SCY

    Updated February 23rd, 2010 at 11:58 PM by elise526

  18. Run and core

    by , February 23rd, 2010 at 09:18 PM (The Labours of SwimStud)
    I had a decent run today. 4.5 miles in about 41 minutes. I went a little slower just as my legs still felt yesterday and the groin issue is in my thoughts although I haven't' felt it.

    After my Run I did core and shoulders. Here's my typical routine.

    Twice through with yoga ball:
    Kneeling Plank 1:00
    10 x Feet on ball Squat-thrust and pike
    10 x Feet on ball Side dips
    10 x Hyper Extension
    10 x Leg Lift

    Twice Through
    30 pedalling
    20-30 crunches
    10-12 Good Morrning Darlings and straight into
    Flutter Kicking double time.
    Hamstring stretches 2 each leg for 20-30 secs
    Yoga "plough" 20-30 secs
    Hip Flexor Stretches 2 each leg for 20-30 secs
    10 back extensions.

    Shoulder Routine
    30 lateral RC raises 5lbs
    30 each side lateral RC rotations
    10-12 full delt lateral raise 15lb
    10-12 rear delt raises
    10-12 tricep dbell extension

    Updated February 23rd, 2010 at 09:48 PM by SwimStud

  19. Gym, Tuesday, Feb. 23

    by , February 23rd, 2010 at 06:57 PM (The FAF AFAP Digest)

    I really meant to take a rest day today, as I was tuckered out. But Mini wants to hit the gym on Tuesdays, so I did about 50 minutes of drylands with her. This was quite interesting as she is not speaking to me at the moment b/c I took something away from her. She appears to think this is a "punishment" of some sort -- but I'm heartily enjoying it. hehe Again, I did some more traditional stuff, as Mini has no real strength base. She's like I used to be -- looks strong but isn't.

    HS bench press, 60 x 2 x 10, fast
    seated narrow grip row, 70 x 2 x 10, fast
    HS high row, 90 x 2 x 10, fast
    bent over rear delt flys, 12.5 x 2 x 15
    goblet squats, 65 x 2 x 15
    standing overhead tricep press, 60 x 2 x 15
    lateral bench hops, 2 x 25
    body rows, 2 x 15
    chin ups, 2 x 5
    hanging knee ins, 2 x 15
    box jumps, 2 x 10
    cable twist w/yoga ball, 50 x 2 x 15, each side
    squats w/12 lb med ball, throw and catch, 2 x 15
    flutter kick on back on bosu, 4 x 50
    external and internal rotators, 10 x 2 x 15, each side

    I'm hoping to have enough discipline to stretch during the Olympics or Lost tonight.


    I was unusually tired today and suspect my shoulders/back may be sore tomorrow as I did some exercises today that I haven't done in ages. Tomorrow, I'm going to do a gentle aerobic/drill workout and possibly some yoga. Then, perhaps a lactate set with Speedo on Thursday and a gym/swim double on Friday.

    Random Thoughts:

    1. I forgot one thing from the magazine on aging I mentioned yesterday. One article also stressed the importance of working on and improving balance. Many injuries to aging adults, even those in decent shape, are caused by falls. Balance work helps prevent this type of injury. In short, yoga is good. Suck it up, Geek.

    2. My arms were sore today. I think it was from the isometric handstands.

    3. I found this article on FB about core workouts that Tamika Jones does:

    4. As I was pondering my hydration issues, I realized that some of the dehydration is due to the allergy meds and sleep meds I take. I guess you have to work extra hard to combat the residual effects from this.

    5. Still haven't signed up for Warrenton. Just not sure what to swim. I may do the 100 IM to practice the Roddin turn, I guess. Maybe I'll just sign up for 5 events and pick 2-3 to actually swim. I may rest some for the Warrenton/Albatross meets in March. I've been slamming the drylands since December and I think my body could use one. Then plenty of time to gear up for Nats.

    6. Was chatting with my bro about the Insanity program today. He says it's MUCH harder than P90X. He describes one of the 45 minute cardio DVDs as 2x harder than the P90X plyo. Yikes. Unlike P90X, which focuses on different body parts each day, Insanity, hits everything in each workout. He's going to send me one of the cardio DVDs to try.

    7. Another article on racing weight for runners:

    8. Another anti-aging article: http://velocityperformancetraining.b...ioxidants.html

    9. I heard this was a decent read: [ame=""] Core Performance Women eBook: Mark and Pete Williams Verstegen: Kindle Store[/ame]

    10. Drill for sighting in OW swimming: [ame=""]YouTube- Freestyle - Single Arm Sighting[/ame]

    Updated February 24th, 2010 at 04:00 PM by The Fortress

    Strength Training and Dryland Workouts
  20. Long Course at Last!

    The policy for morning lap swim at my Florida pool is that if the overnight low is 44 or below, the pool will be set up short course (and just a few lanes will be uncovered for the handful of morning swimmers that show up when the weather is that cold). When it’s warmer, the pool is set up long course the night before, and it gets to sleep uncovered overnight.

    In past Februarys, that means that the pool has been set up long course about 60 percent of the time. (Overnight lows are usually somewhere in the 40s.) This year has been different, though. Unusually cold temps have meant that the pool staff have only had to reconfig the lane lines once.

    Until this morning. When I woke up, the temp here was about 44, so I on my drive to the pool I was in suspense--which way the lane lines would be? When I saw it was long course, I was so happy.

    Here’s what I did—mostly on my own. The theme today was maintaining a constant kick while swimming long-axis strokes:

    1000 LCM warmup

    8 x 50 @ 1:15, odds K, evens swim w/ kick, alternating BK and FR

    10 x 100 FR @ 1:40, odds pull, evens swim w/ kick [did 1-4 with paddles, 5-8 w/o paddles, 9-10 with snorkel]

    100 easy

    200 Kick w/ fins

    4 x 150 swim with fins @ :30 rest, moderate pace [did first one 50 FR / 25 FL / 25 BK / 50 FR; 2nd =50 FR / 25 BK / 25 BR w/ fly kick / 50 FR; 3rd and 4th = 50 FL / 50 BK / 25 BR w/ fl kick / 25 FR]

    10 x 50, odds 30 all-out sprint + 20 easy, evens all easy [30-meter sprints might be my all-time favorite thing to do long course. I did 1-2 FL w/ fins, 3-4 BK w/ fins, 5-6 BR, 7-8 FR w/ fins, and 9-10 FR w/o fins, all on w.w.s.m.m. intervals (when the spirit moves me.)]

    5 x 100 FR/BK halfsies @ 2:00, starting moderate pace and ascending to easy by 5th one

    200 easy kick

    200 easy swim w/ dolphin dives in shallow end

    I love long course, and would swim and compete in it all year long if I had my druthers.