This morning I swam the early AGUA workout. Marco coached, and here’s what we did:
600 lcm warmup
4 x 250 @ :15 rest: 1st=FR swim; 2nd = drill; 3rd = kick; 4th = choice (100 BK/ 50 BR / 100 BK for me)
5 x 100 reverse IM @ 2:00
8 x 50 FR: 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45
4 x broken 400 FR: 1st = 300 ez/100 fast; 2nd = 200 fast/200 easy; 3rd = 150 fast/100ez/150 fast; 4th = 4 x 100 fast; all have :15 rest at breaks [I worked at letting “pretty” swimming be the constraint within which I did the fast swims on these—if I felt my stroke getting ugly, I focused on technique rather than just thrashing around. For me, that meant keeping my kick steady and thinking about power rather than quickness on the armstrokes. On the 3rd 400, I set a get-out time for myself of <2:10 on each fast 150, and barely made it. I then did a 200 easy warmdown instead of the last broken 400.]
I was semi-brave today and led my lane on the first 3 sets, but bagged out on the 400s set, when I went in the back of the lane instead and enjoyed swimming really slowly on the ez parts of the set.
Yesterday I did weights and plyo, and I was feeling it in the water this morning. Stretching after workout felt really great though.
There’s a cool swimming event going on here today—an attempt by 4 swimmers to break the record of 5:45 for swimming around Manhattan. I’ll be following the swimmers on-line and in person as they come by my part of the Hudson—based on the schedule they posted, it looks the current will really have them flying down the west side!
2 X 100 1:40 1:30
2 X 150 2:30 2:15
1 X 200 3:00 3:00
4 X 50 descend 1:00 1:00
Two times. Round 1 intervals left, 2 right.
1 X 100 IM 1:45
4 X 50 1:00
Three times through.
Round 1 50's: fly 2: back 3: breast
10 X 50 kick
5 on 1:05
5 on 1:00
3 X 200 3:00
3 X 50 1:15
3 X 150 2:15
3 X 50 1:15
3 X 100 1:30
3 X 50 1:15
50's are choice and are: 2 fast/1 easy
WARM DOWN: 4 X 50 easy 1:00
- 300 swim
- 200 kick
- 4x50 drill swim
- 400 pull
- 100 free/non-free by 25
- 3x200 on 2:40 descend 1-3 (fail, didn't descend)
- 4x100 on 1:20 (2s rest avg)
- 2x200 on 2:40 hold 2:20 (fail, only had 2s rest)
- 4x100 on 1:20 (couldn't even make the interval)
- 1x200 on 2:40 goal 2:05 (2:15)
- 200 ez
Brown bag: When you want to hide something that causes embarrassment, you put it in a brown bag.
Hawaii was an enjoyable trip, but apparently trips to Asia make me faster and trips to Hawaii make me slower.
My stroke never really felt connected today, and that is typical when I have been out of the water for a while. A week makes more difference than I would have thought. I did much more hiking in HI than swimming.
I obviously have some sort of deranged mindset at the moment...look at this workout I did.
600 FR/BK by 100. Yes, Fort... BACKSTROKE in warmup.
IM Set 1
3 x this set
300 No Fly RIMO by 25
200 EZ 4:00
100 EZ 2:00
IM Set 2
12 x 50 IMO 1:00 Tough but I made it through
8 x 50 FR
I feel pretty haughty about getting through this set in about 85 minutes. My arms hurt from lifting and I never managed to swim it off. I am debating lifting today as I have 10K run tomorrow and I don't want any weird, stiff-leggy muscle movements wrecking my gait and giving me a back spasm
Did you know the USMS forum sends you a text message on your BD? Very cool I'd say!
I just had 20 or so of my favorite 5th graders come down and sing Happy BD to me!!!! I got tears in my eyes cause it made me feel so special!!!
WELL..................tomorrow is Big Shoulder's 5K. I decided to go ahead and work today. I found a couple NASTI friends who couldn't leave till after 5:00p.m. so we will basically sleep/ swim/come home.
I am scared shi_l_ss!!! The water is 64 degrees currently and they're expecting rain storms tomorrow morning.
I feel like I'm in good shape and could do a personal best 5K(it would be my 1st race in 55-59) but I'm not sure I can make a 5K in water that cold. I took a nice Blue Seventy wetsuit from the store and practiced with it last night. I didn't like the constricting nature of the suit; it really pressed hard on my chest. I'm just torn about what to do. If I don't wear the wetsuit I will wear my BlueSeventy Nero and 2 caps. I probably won't make a decision till right before the race although right now I'm leaning toward the wetsuit.minutes. I wish I could go up there early today and try it out!
500 Free kick w/fins
5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 swim
2x400@7:00 Free w/paddles & bouy went 6:00 and 5:52
200 Free easy
Total 3000 meters
Seemed to get faster the more I did.
I hauled my unrefreshed, allergy addled, geriatric feeling (Jimslie) body to the pool for a lunchtime swim with Speedo. We did the following:
Swim/SCY @ Oak Marr:
8 x 25 shooters w/fins
Pete and I did a portion of a kick workout we did frequently last year. I thought it was 5 x 200 kick, but it was 6. I took a nature break and did an easy 100 during #6, as I wasn't expecting it. My times were faster than I expected.
5 x 200 backstroke kick, no fins @ 3:30
I cruised #1, and immediately cramped. (I fear my allergy meds are causing dehydration.)
Then I went: 2:56, 2:53, 2:52, 2:51.
I looked back at a couple of my previous sets. I usually cruise #1-2 and then go.
On 2/4, I went 2:56, 2:53, 2:56, 2:51
On 12/28, I went 2:59, 2:56, 2:55, 2:53
So today's set was a slight improvement over last time. I didn't kill the SDKs. I took 8+ on the first 25 and then 6 (usually) thereafter.
20 x 50 Petra Paddle Drill Set @ :45
Extra :15 between sets of 5 to switch paddles
I left my fins on to float my shoulders, which are still sore, but didn't kick much.
1-5 w/strokemaker paddles (I don't use Pete's he man version)
6-10 reverse paddle drill
11-20 swim (I joined Pete in ditching the paddles)
The last 5 I tried to pick up the pace and went high 30s, breathing every stroke.
It was great to swim with Pete again today and we mulled over a number of topics such as:
1. If fins increase your leg strength and endurance, do paddles increase you shoulder strength and endurance? And is that why Petra (Mason sprint coach) is obsessed with them?
2. What nickname is Geek going to come up with to ride Pete about Gaga?
3. Why do Mrs. Speedo and I so get irked when our children or spouses eat something before dinner or fail to eat the delicious food we make them?
4. How much dryland work is sufficient? Pete is considering cutting back to 2x per week. I am thinking my sessions are too long and that I can't recover quickly enough. I perused my last 80 minute session and see that I started off with 3 x 75 med ball slams and 75 push ups before I even hit the weight room ...
5. Life would be infinitely improved if we could have a daily massage.
6. Pete needs to keep taking his 100 back out fast to keep putting up stellar times. I need to do this as well (I did it, finally, in Atlanta) and not die the last 15 yards.
7. Pete and I agreed that "that perfect blend of caring and not caring" (from Andre Agassi's autobiography) produces the best meet prep and results.
8. Petra really likes to train her sprinters with hypoxic freestyle. Pete likes oxygen. And, despite my love of underwater dolphin work, I insist on breathing every stroke in freestyle, except during a race or timed swim. I just don't buy those 3-5-7 breathing sets, so refuse to do them.
Tomorrow, I am going to haul myself out to Mason to swim in a cool pool and do some aerobic set. Trying to decide whether to swim in regular suit, B70 or wetsuit. I saw a couple tris using full sleeve wetsuits today at Oak Marr. No idea how they do that when the pool is 84 degrees ...
1 x 400 Swim free
1 x 200 build by 50's Odds - kick, Evens - swim
4 x 100/2:00 50 dps - 50 swim strong effort
(was going 15-16 spl and swimming these around 1:20-22)
2 x 150 Free/3:30 50 kick - 50 drill - 50 build
(2:45 on both)
1 x 200 Free/4:00 smooth build
4 x 50/1:00 ds
2 x 150 Back/3:45 50 kick - 50 drill - 50 build
1 x 200 Back/4:00 smooth build
4 x 50 Back/1:05 ds
Total: 2600 yards
20-30 sr after each distance
800 NS continuous freestyle swim (went 11:50)
700 NS continuous free pulling (went 10:10)
600 NS continuous Flutter kick w/fins (went 9:30)
500 NS continuous Free build by 100's (went 7:15)
400 NS continuous Free 50 drill - 50 swim (drill was DPS (16 spl) went 6:10)
300 NS continuous Free ds by 100's to fast (went 4:15)
200 NS continuous Free Strong Swim (went 2:45)
100 NS continuous Free Smooth (went 1:30)
Total: 3600 yards
I have been lax about posting. So its time to catch up.
No workout on Monday since the pool was closed for the holiday.
Warm up (all Freestyle)
(around 6:10 on this. Started real slow and gradually increased.)
(kicked half w/ board and half on my back)
6 x 100/1:50 build
(kept these around 1:20-22)
3 x 50/1:00 ds
8 x 25/30 strong
400 kick - no fins
4 x 100/2:00 kick w/fins
(kicked on back - was 1:18-1:20 on these)
4 x 75/1:45 scull - drill - swim
(350 y of easy swimming)
Total: 3000 yards
Thu Sep 9th 2010
Swim Faster Faster has had more than 200,000 views
hope it helps you swim faster faster
Subscribe to Ande's Swimming Blog
Subscribe to Longhorn Aquatics Email lists
It's flooding down in Texas
I live on the San marcos river which is in the Guadalupe River Basin, the blanco river feeds into it
Austin is the Colorado River Basin. The hardest rains hit way south and west of where I live but we got over 8 inches.
weigh around 200
6:30 TO 7:30 am
Austin Mabel Davis pool
swam with marcio todd lovato doug ritchie
dove in on around 6:15ish
5 x 200 fr on 2:50
4 x 200 fr on 2:45
3 x 200 fr on 2:40
2 x 200 fr on 2:35
200 fr strong
4 X 100 1:40 1:30
4 X 75 1:15 1:05
4 X 50 :50 :45
Twice through. Round 1 intervals left, 2 right.
Descend 50's on both rounds.
5 X 200 pull
2 on 3:00
3 on 2:40
1 X 200 kick 4:15 4:00
4 X 50 kick 1:00 :55
Two times. Round 1 intervals left, 2 right.
1 X 100 moderate 2:00
1 X 75 fast 1:10
1 X 100 moderate 2:00
1 X 50 fast :50
Four times through. All choice.
WARM DOWN: 4 X 50 easy 1:00
Preliminary ex post facto note: when I began this vlog yesterday, I had no idea how long it would quickly grow. I have decided to embrace this length and convert what others might perceive as longwindedness into the first ever novella-lengthed swimming-related vlog. Please do not be intimidated. Those who read this entire thing can legitimately lay claim to being part of literary history.
Since the early morning of Sunday, Sept. 5, 2010, my friend, teammate, and doubles partner Bill White and I have been undefeated in any sport by land or sea.
It may remain this way for the foreseeable future, not because we are unbeatable, but because I am currently unplayable.
My lower back muscles are as hard and spasmotically cramped as Dupont's new Zodiaq® quartz surface.
Here is a picture of the human spine:
Unfortunately, doctors seem to have trouble imaging my spine, possibly because of the intense muscularity of my body:
In today's vlog, I shall present a brief photo essay on how my back happened to come to its current state of punitive crankiness, followed by a request (as always) for the physicians among my readership to offer their best free advice for a speedy recovery.
Chapter 1. Out of the Ruins
The day before our massive, uninterrupted winning streak began, that is to say, on Saturday, September 4th, Bill and I played doubles against our long time rivals, Mark and John. Let me not be accused of mincing words here: we played pathetically.
We lost, I am pretty sure, three sets in a row, then managed to climb our way up to a 8-8 tie in the fourth set, which we decided to settle via a tie breaker, which we then lost.
The problem with losing four sets in a row is that no match of any callibration can be added to the "win column" of our ledger.
The scoring system that has evolved in our tennis matches is this:
Winner of the very first point of the day: Indicator Point Victory. (This may not seem like much, but there have been many a time when this was our only bragging rights whatsover.)
Winner of the first set of the day: Jr. Miss Championship.(a very small but developing change appears inside the tennis shorts of the winners)
Winner of the best of three sets: Women's Championships. (the change accelerates into something full-fledged, albeit in a pre-pregnancy and baby-delivery condition)
Winner of the best of five sets: Men's Championships. (clitoris takes on a manly stature; can be painful, I will concede, undergoing this change, especially when the full wound closes completely.)
Winner of the best of seven sets: Super Men's Championships (the new unit becomes undeniably, even frighteningly, robust --PLUS every cell within the victors develops an extra Y chromosome, common among men incarcerated in certain maximum security Scottish prisons.)
Somehow, I don't think females keep score in quite such terms. Please correct me if I am wrong, but I think it is a male thing to start out with a tiny vagina and slowly but surely, through hard work and struggle and indefatigability, earn a penis. Again, I could very well be wrong, and I am definitely interested in hearing what any of my legion of female readers have to say about the effect of victory on their nether regions.
So, digression over now, Bill and I found ourselves devoid of victory at any level of the hierarchy on Saturday. We, of course, both blamed each other for losing.
I played just as poorly as I always do; Bill, who is usually so magnificent as to defy description, was just a wee bit less so. Hence, I still maintain it was his fault we lost.
It doesn't matter. We were determined to turn things around.
As we limped off the court around noon Saturday, my toe was throbbing (more on this soon). I should have listened to it. I didn't.
Chapter 2: Distance Swimming in Sweater Weather
At 6 a.m. on Sunday morning, it was 47 degrees in Pittsburgh.
7:30 a.m. in Monroeville, Jim models his yellow Tyre Po'Boy Swim Parka (or towel as some know it), which he believes goes extremely well with his residual Bell's Palsy facial paralysis. This smiling rictus masks his determination to never lose anything again.
Bill gets in the pool and readies himself to swim his portion of the 2 x 5K, an event where two people swim 100 LCMs relay style till each has swum 50 of them, for a total of 5,000 + 5,000 meters, or 10,000 meters. Note that Bill is concealing the top of his suit for fear that FINA observers will try to DQ our team.
Our chief obstacle to victory in the 2 x 5K race is the tag team of Carl Goldman, a magnificent Pittsburgh area distance swimmer, and Peggy Gross, a former Olympic Trial-ian he has recruited as a ringer.
This is Carl on the bottom and Peggy in the 4 o'clock position in the flowered swim suit.
In an effort to level the playing field, vis a vis suit coverage, Bill puts on a top to compress his moobs.
(The effort to bring about parity in mens and women's swimming is taking place in many ways out here in the grass roots hinterlands. As regular readers will recall, I have an ongoing project dedicated to finding precisely the right kind of paste with which to seal pasties to the Jim Thornton Jammers 'n Pasties Swim Suits for Wet Chicks (TM) project. This has, in fact, inspired readers across this great land of ours, where equal opportunity is a birthright, to take these matters into their own hands, often creating highly ingenious solutions. Here, for instance, is our friend, Mr. Bzaks1424's ecoconscious propotype for recycling swimming medals into pasties:
You'd smile too if your nipples were covered in gold!
Unwilling to belabor things here, let me simply make short shrift of the 2 x 5K race pictorially:
Jim patiently awaits Bill's return during one of the many, many 100s we swam that day, in the process, lapping a fine local yeoman and an ex-Trial-ian ringer, who promised--but later renegged on this promise--that we could "deflower" her if we won. (She claimed what she had said is that she would give us her flowery swim suit to wear if we won. As if!) Given how fast Bill was swimming, Jim barely got an average of 1:21.48 to rest before he needed to swim his own 1:21.48 leg.
Jim glances at the clock for the finishing time: 2 hours, 15 minutes, and 48 seconds. This averages out to 1:21.48 seconds for each of our 100 x 100 LCM swims.
Carl et ringer finished minutes later.
Your time of 1:21.48 in long course meters
converts to 1:10.32 in short course yards
Converted to 100 SCY swims, which we will be swimming soon enough, it looks like Bill and I were going at an average pace of 1:10.32. Bill claims, but is probably just being generous, that I swam much faster than he did. I think he most likely swam faster than I did. We are as generous to one another in victory as we are cattily vicious in defeat. Perhaps it has something to do with the changes in the nether regions?
Bill and Jim do their signature pregnancy bump following yet another victory in their storied career of winning many times and losing many more times. This photo, posted on Facebook by Pittsburgh area phenom Marla Sanchez, precipitated the following amusing exchange of comments:
In this photo: James Scott Thornton (photos | remove tag), Bill White (photos)
James Scott Thornton Thank god that black is slimming!
Bill White That is not where I want slimming though....
James Scott Thornton my doctor told me i HAD to slim down, down there, or I could actually injure women.
Bill White apparently you are a fantastic patient!
James Scott Thornton He gave me one of those carrot/cucumber peeling devices, and I have been steadily sheering off 1/8th " in diameter every night now for months. I am happy to announce that my unit is now no thicker than an enraged hog-nosed snake aroused from slumber on a sunny day. Soon, it will be safe to have sex again with women other than the Octomom.
a few seconds ago
* Gad Zooks!
I have just been informed by the software manufacturer that I can only include 10 images per blog entry.
My quest to write the first Novella-lengthed vlog in history is being thwarted!
We will have to pick up tomorrow in the middle of Chapter 2.
Sorry, dear readers, for this unconscionable interruption of the spell under which I cast you.
Hackneyed as it may be, I have no choice but to employ the cliff-hanger gambit:
Will Jim deflower the ex-Trialian, and, if so, will his slenderized manhood imperil her health and/or comfort level?Will he and Bill win in a land sport soon?Will the novella ever end, or just go on and on and on as so many fervently pray?And what about this toe timer he referenced?Will we ever find out what that is all about?
And so we must bid temporary adieu to the bloated athletes, Bill and Jim.
Adieu but not so long suckers!
We'll be back.
Last night's golive went well so I managed to get home at a decent time. Enough to say I would just sleep in an extra 15 minutes then go to practice. So I just did an abreviated workout this morning with some sprints.
I actually have a kids meet the next 2 weekends.
500 Free kick w/fins every 3rd 25 fast
8x50 from dive alternate fly/free for first 15meters then free for rest good breakouts
5x100@1:30 Free w/paddles & bouy descend went 1:25, 1:24, 1:22, 1:18, 1:13
100 Free easy
Total 2500 yards
Aquasol 5:30 - 7:12 PM
Warm 2x100, 50K
6x200 Swim/Pull on 3:00
10x50 Dolphin kicks on side on 1:00 fins
6x50 BR Pull on 1:30
10x50 Pace 1:00 did one :32, avg :34
10x50 3 in - 3 out n/b from the middle - on rest do bobs
The workouts continue, and the next meet is “PENGUIN PLUNGE” HIGH POINT SWIM MEET
BB + / - SWIM MEET...Ive been doing more 200IM sets, and 75 FR sets. Ive entered the 200IM, 100BK and 100FR, no wimpy 100IM or 50 Fly at USA, unless your 10! But I like the 100IM, and although I'm not the fastest, but not quite the slowest, I miss the little sprints at Masters meets. Training for 200IM is different and unforgiving.
I recently became (self) aware of a sweet spot in swimming, that place where the connection with the water is just right and doesn't take much effort to go fast, but its just as easy to lose...
Seems that those who are regularly faster in their workouts must have achieved their feel for the water long ago.
I felt it only once tonight during Pace, I think it was on my 6th 50, It was like I didn't feel the water rush by, and I wasn't slugging it out, more like a dance, where there was a cooperation with the water, but I didn't really add to it to go faster, I just experienced it. (no I will not say zen).
To those who are reading this, I have only been swimming regularly for about 3 years and I will be 49 this month, so I'm in the mediocre class. Faster than some, slower than most
Yoga, 60 minutes:
No time today for anything but some yoga at home. I plugged in my Rodney Yee power yoga DVD after dinner. [nomedia="http://www.youtube.com/watch?v=ZLZ2WHodLqQ"]YouTube- Power Yoga Total Body Workout[/nomedia]. Hated the music (z-z-z-z-z); I'm just not the meditative type. I prefer the cornball Tony Horton for yoga. Or Lady Gaga even! But I was pretty sore in my upper body from yesterday's killer drylands (pecs, delts, traps especially), so I felt better afterward or at least more flexy.
MAC Dryland Workout Youtube Clip:
I watched the MAC dryland workout for the senior team. http://www.floswimming.org/videos/co...-group-workout. It was:
4 rounds of:
front squat, 8x
squat jump, 8x
TRX body row, 8x
4 rounds of:
pull ups, 8x max
med ball slam downs, 8x
stability ball push ups, 8x
sled push for time -- this look pretty cool. Wish my gym had a sled to push.
In the sprint swim portion, they started the workout with a "cold turkey" 50 swim for time ala Jazz Hands. Nice for kids maybe, not so nice for masters methinks.
Still thinking of attending the Indy SCM meet over Halloween weekend. (Lil Fort seems to dislike this holiday and has a costume phobia anyway.) I have gotten spousal approval. I just need to decide whether to drive with Jimslie or fly. The drive might make the swim worthless, as I would be too tuckered out. The order of events isn't too bad, although Saturday is a little dicey with 3 50s that day and the 50 back and 100 fly back to back. I would likely opt to swim the 100 fly, although I barely believe I just had that thought.
1. More food for thought on the "less is more"/"more is more" debate: WSJ article on chronic overtraining in endurance athletes. It also notes that many endurance athletes suffer from high levels of performance stress caused by trying to win their masters categories or always PR. I guess it's healthy that I'm not even remotely bothered by my recent personal worsts.
2. An article in the NYT confirming the prevailing thought that static stretching prior to exercise provides no benefit: http://well.blogs.nytimes.com/2010/0...ries/?emc=eta1
Speaking of running, has anyone tried these crazy 5 finger running gloves?
3. And an article confirming that Soni swims a fast breaststroke b/c she is mimicing fly, the king of all strokes. I felt like I could somewhat swim this way with the super suits, but not without.
I'm still struggling with some sleep/hormone/allergy/GI issues. Despite my doctor phobia, I'm going to see a specialist in hormone issues if I can get in off the darn wait list. I'm also getting tested for food allergies next Tuesday. Very few adults really have food allergies I realize (in fact, Jimslie seems to think they're a myth or a product of evolution gone bad). I also know there are many false positives in this testing, so I have some qualms about it. But I feel I need to rule it out, or possibly identify other intolerances. Tests confirm that I am allergic to practically everything else, so why not certain foods? (I did have a bite of lobster ravioli the other night and had an immediate reaction. Jimslie seems to think this could be self induced. I don't know how I could cause myself to have a neck rash though ...)
Hoping to swim with Speedo tomorrow at lunchtime. What set(s) should we do?
Updated September 8th, 2010 at 11:33 PM by The Fortress
3x200 S-P--mix str swim
3x50 free drills
2x50 Free drill
1x200 Free swim
200 kick w/zoomers
2x300 IM by 75 cont (12.5 L, 12.5 R, 25 kick, 25 swim
4x25IM order breakouts/swim
Total = 2800yds
Well I don't post much over the summer, as I'm too bsuy enjoying the weather and taking a mental break.
I had some good times at LC zones with a few surprise drops leaving me new goals. I am close breaking :30 on the LC 50 FR, so I'll be looking for that next season..but I can train to improve my SCY time for now.
I did LC 50 FL in :34.95...no big whoop for many swimmers but a heck of a drop for me...from somewhere in the low 37/hi 36 range. I am happy.
Open water I did a half mile swim this past weekend and got 3rd behind some very talented swimmers, and no there was not only 3 of us swimming. I eyed up my closest rival who beat me in the 1. 5mile and got home ahead of him. I also had swam 3 miles earlier in the day so I feel I had a good swim in the half mile--probably one of my best from my POV.
Anyhow got back to SCY today:
200 P w/Paddles
200 K on back
10 x 100 1:30 I held them all...just about. I had my drag suit on and I had to work.
10 x 50 1:00 desc x 4 5-EZ I couldn't get much under :40
4 x 100 2:00 Max SDK from walls EZ swim. I have an eye on doing the 100 Fly again.. I want to see if I am better at it now...lol
10 x 50 1:00 EZ
Also lifted weights today and went througha 2 set 75-80% weight routine. It's been a few weeks and I don't want to get all sore and hobbly.
1 X 100 1:45
1 X 150 2:30
1 X 200 3:00
1 X 250 3:45
1 X 200 3:00
1 X 150 2:15
1 X 100 fast
10 X 100 free
5 on 1:30
5 on 1:20
1 X 200 kick 4:15
2 X 100 kick 2:00
4 X 50 kick 1:15
8 X 25 sprint kick :45
1 X 300 IM 5:15
4 X 50 1 of each 1:00
1 X 200 IM 3:30
4 X 50 1 of each 1:00
1 X 100 IM 1:45
4 X 50 1 of each 1:00
12 X 50 1:05
WARM DOWN: 4 X 50 easy 1:00