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  1. Catching up

    by , January 16th, 2010 at 08:16 PM (Elise's Fitness Fun)
    Didn't work out Thursday, but got in workouts on Friday and a short one today.

    Friday - Swim workout, mostly with fins. Got in 2,000 yards. On one of the sets, I did 4 x 100 swim with fins immediately followed by a hard 25 of kick. On odds, followed with a hard dolphin kick on back, and on evens, followed with back kick. The 100s were fly/fly/free/fly on the odds, and free/free/fly/free on the evens. Took one minute rest between each 125 swim.

    Later on Friday, hit the weight room for the latest phase. The emphasis right now is on strength maintenance. Sure did feel easier on the body when I was working out, although today I was a little sore in the upper body.

    20 squats with bar

    Push-ups with bosu ball:

    Lat pull-downs: 2 sets of 100 x 10

    Incline sit-ups: 2 sets of 25

    Bicycles: 1 set of 100

    Good-morning darlings: 1 set of 50

    Held bridge for 30 seconds

    Held plank for 1 minute

    Dreadmill workout: 2 miles of the following:

    Mile one - alternated 2 mnutes at 6.0 mph with one minute at 7.0 mph

    Mile two - alternated 2 minutes at 5.5 mph with one minute at 8.0 mph

    Today, got to pool and was told that a birthday party was going to be coming in 40 minutes. So, got in a quick 1500 yards of the following:

    Warm-up: 200 free, 200 back dolphin with fins, 200 alternate 50 kick on back with 50 kick on side

    8 x 25 - fly drill: 3 rt/3 lt/3 full

    4 x 25 AFAP fly on :45

    4 x 25 back AFAP on :45

    6 x 50 breast kick on 1:00

    200 easy free

    Lower back seems to be loosening up. Everyday, I do some stretching utilizing two yoga moves, child's play and sphinx. Also usually do a bridge and that really seems to be stretch things out. Go back to chiro on Monday. I'm going to ask for some more of that ultrasound treatment. It seems to work wonders.
  2. I Liked This Workout

    by , January 16th, 2010 at 05:57 PM (Swimming, Life, and Other Stuff!)
    This morning's swim was with nasti's.
    There were a ton of people at practice today! 4-6 people in all 8 lanes! Lots of new faces. I don't know if it's a "resolution revolution" or just alot of new people wanting to get Nasti! Time will tell.

    I liked the descending flow of today's workout. I thought I was going to be tired today due to working out so late yesterday but I felt great and had fun while swimming this.

    1) 600 Freestyle Swim
    2) 5 X 100 Free on 1:45 interval
    3) 4 X 50 Kick on 1;15 no fins
    4) 5 X 100 Free on 1:40 interval
    5) 4 X 50 Kick on 1:15 (I lost my legs so I did easy backstroke)
    6) 5 X 100 Freestyle on 1:30 interval (managed to hang on ok)
    7) 4 X 50 IM Order Sprint all out on 2:30 interval
    8) easy 100 cool-down
    2,800 scy

    After swimming I stopped by the store and got my new tri bike fitted to me. It felt much more comfortable than it did Christmas morning.
    Time to go stir the chili and finish my new jodi picoult book!
  3. Sat Jan 16th, 2010 practice & meet

    by , January 16th, 2010 at 05:13 PM (Ande's Swimming Blog)
    Sat Jan 16th, 2010

    [ame=""]FINA BANNED full body tech suits for masters [/ame]

    PRACTICE & Meet

    whitney coached
    scy diving well
    6 - 7:30
    swam with paul, brandon, and nate
    beside tyler todd marcio larry & max
    dove in 6:10ish

    wore leg skins to take it easy

    warm up

    main set

    4 x 400 on 5:00 desc
    4:40 4:28 4:23 4:13

    assigned 6 x 200 100 k 100 sw
    did 6 x ( 100k, 50 rest, 50 swim)

    8 x 100 on 1:20 hold mile pace
    held 1:03's

    16 x 50
    3 on :35 1 easy on 1:00


    2010 ST TXLA New Years Classic

    wore JAMMERS

    Meet Results

    200 IM
    Rasmussen, Ande 46 TXLA-ST 2:06.03
    1:00.54 (33.33)
    1:36.61 (36.07)
    2:06.03 (29.42)

    100 FR
    went out slow and died, disappointing
    42 Rasmussen, Ande 46 TXLA-ST 51.88
    51.88 (27.53)

    # 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
    Swim Workouts
  4. Easy day today

    by , January 16th, 2010 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 1/15/10

    SCY, Solo

    100 easy free
    12 x 50 on 1:00, focus on SDK off walls (at least 6) and stroke count (15 down 16 back)
    4 x 50 fly on 1:30, focus on 6-8 sdk and timing of kick and stroke on breakout
    4 x 100 kick on back on 2:15
    4 x 100 pull free w/p&b on 1:40 breathe 3/5 by 25
    4 x 100 pull back w/buoy only on 1:45, focus on catch
    200 easy

    Total: 2300 yards
  5. Quick Kick, Friday, Jan 15

    by , January 16th, 2010 at 11:58 AM (The FAF AFAP Digest)

    Warm up:

    700 variety

    Main Set 1: hypoxic kick w/MF

    10 x 25 shooters on back @ :30
    10 x 25 easy speed fly @ :30
    10 x 25 shooter on belly @ :30
    10 x 25 easy speed fly @ :30
    10 x 25 shooter on back @ :30

    50 EZ

    Love this set! One of my favs.

    Main Set 2: Endurance Kick: The Chris Stevenson set:

    dolphin kick w/MF & board

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 EZ

    Total: 3200



    Blogging from my iPhone. Please ignore typos, Jimi.

    I had to get up very early to drop some of my brood at the airport for their ski trip. No idea at all how some of you regularly rise when it's dark!

    I wanted to do another set, but ran out of time. I had to attend a memorial service for a friends whose kids were my kids' friends and teammates. Very sad.

    I also ran into the mysterious Cage Fighter. He's gone hard core and is practicing with the Fish -- lots if distance free. He looks leaner than ever. I had to remind him to renew his masters registration so he could come swim at Zones with us.

    I flew to Chicago yesterday. Today, I'm touring Northwestern with FortSon, my sister and nieces and then tooling around Chicago. Cheers!
  6. Friday Jan 15th USS MEET RESULTS

    by , January 15th, 2010 at 10:53 PM (Ande's Swimming Blog)
    Fri Jan 15th, 2010


    2010 ST TXLA New Years Classic

    wore JAMMERS

    Meet Results

    cool thing about this meet is Missy Franklin is swimming. She's really fast.

    50 Back
    went 25.15
    went 24.64 at this meet last year in full B70

    I'm pretty pleased with this swim.

    50 Fly
    slow start
    6 SDKs
    glide turn
    went 24.34

    # 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

    Updated January 16th, 2010 at 11:19 PM by ande

    Swim Workouts
  7. Falalalala Friday!

    by , January 15th, 2010 at 10:48 PM (Swimming, Life, and Other Stuff!)
    Yippee, I love the Friday before a 3 day week-end!
    I swam solo today at LA Fitness. I am going there as much as possible since my membership will lapse in February.
    The water was HOT per normal but I had a lane to myself which was sweet!
    I had [U]exactly 60 minutes to workout tonight so here's what I did:
    *500 Freestyle Swim Warm-up
    *5 X 100 Free on 1:45
    *400 Freestyle Swim w/paddles
    *8 X 50 free on :55
    *300 Freestyle Swim
    *4 X 75 Backstroke on 1:30
    *200 Backstroke
    *8 X 25 (4 fly/4 back) on :40
    *100 Free
    *100 IM

    I feel like I have a sinus infection every other week. I just can't seem to shake it. Today I felt dizzy at work; not sick or weak just dizzy.
    Early on this winter I'd take a day off when I felt like this but it doesn't seem to make a difference so I'm just going to swim anyway. Do you think ear plugs or nose clips would help this situation? I have been using saline nose spray alot lately. It seems to stop the daily nosebleeds for some reason.
    I'm beginning to think I need to move from the cold Indiana winters to a more tropical and sunny location. Any suggestions?
  8. 1/15/2010

    by , January 15th, 2010 at 08:19 PM (The Labours of SwimStud)
    I had a great workout day today.
    I swam and held good intervals and kept on the interval when the going got tough. My lifting felt really good too, more power than normal and I got weight or rep increases on the 3 big power group moves: Leg Press, Bench Press and Chins/Pulls. Strange that I had more zip..especially at the end of a week. Perhaps it is Muscle milk that I had since I ran out of endurox.
    Here's the Swim:

    200 K no Fins

    • FR Snorkel Set:
    • 1 x 200 3:30
    • 2 x 100 1:45
    • 4 x 50 :50
    • 8 x 25 :25

    200 K no Fins

    • IM Set:
    • 1 x 200 IM 4:30
    • 2 x 100 IM 2:15
    • 4 x 50 IMO 1:05
    • 8 x 25 IMO :30

    AND I MADE THEM ALL--Usually I can't quite do it. I have made a more EVF pull in fly and it seems to save me energy...well I am hoping that's the case.

    200 K no Fins

    • FR Paddle Set:
    • 1 x 200 3:20
    • 2 x 100 1:40 went on 1:35 on #2
    • 4 x 50 :45 held em
    • 8 x 25 :20 just about made them.

    • Cool
    • 4 x 50 EZ Free

    The last 2/8 x 25 might have got out of control and slipped to :25 but I worked hard regardless and left it in the pool on this one.

    Went to the Gym and found myself doing 10,8,8 on pulls and 8,8,8 on chins. Chest Pressed 140lb x 12, 10, 10
    Leg pressed 320lb 12, 12,12 supersetting calf presses in between.
    Just felt like I worked harder today...will see if this continues with the next 2 workouts where I'll use Muscle Milk again.
  9. IMs in the morning

    Today was the first morning the pool has been open for lap swimming in a while--if the air temp is below 35 they don't have the 6-9 am session, and the Panhandle has had hard freezing warnings every night for nearly 2 weeks. Luckily the weather warmed up enough to get in one last sunrise swim. Coach Chuck gave a special IM send-off workout for me. Here’s what I did:
    800 warmup
    12 x 25 kick desc. 1-4 @ :40
    4 x 125 IM (rotate extra 25 through strokes) @ 2:15
    4 x 200 K alt. EZ/Fast by 50 @ 4:00
    4 x 75 IM order (50Drill/25Swim) @ 1:30
    400 IM—each 100 is 75 easy, 25 build
    200 warmup
    I had to get out right at 7:30 am to finish packing and get to the airport. My flights were easy, and I got into Atlanta in time to hop on an earlier connection home. So now I’m back in NYC, and looking forward to the meet at Eisenhower Park on 1/24 and the OHS on 1/31.
  10. "Fast" Friday

    by , January 15th, 2010 at 02:11 PM (A comfort swimmer's guide to easy swimming)
    Friday 1/15/10

    My sprinting isn't so fast but hopefully it will get better as SCY Nationals approaches.

    SCY, Solo

    300 swim free
    200 kick flutter on back
    200 IM drill

    swim 6 x 50 on 1:00 choice: build to about 85-90%.
    (went fly-back-free-free-back-fly)
    100 easy

    swim 4x around
    (odd rounds free, even rounds choice):
    50 FAST on 1:00
    (evens free - 30, 31, odds back - 35, 36)
    25 easy on 1:00

    swim 4x around (all choice)
    25 FAST on :30
    (1, 3 fly - around 16, 2, 4 back around 18)
    50 easy on 1:30

    pull 2 x 200 on 3:40: alt. free/back by 25

    kick 8 x 25 on 45 w/MF: odds smooth, evens all out
    odds around 17, evens 12-13

    swim down 300 easy

    Total: 2500 yards

    Evening run on treadmill at gym.
    walk/jog 0.1 mi to warmup
    run 3 mi starting at 10 min/mi and increasing speed every 1/4 mi to 8 min mi at finish.
    jog/walk .25 mi to cool

    Updated January 16th, 2010 at 09:39 AM by poolraat

  11. Sarasota Y Sharks Masters 5:30 Workout -01/18/10

    by , January 15th, 2010 at 01:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are hosting a meet next weekend, so we'll reduce the yardage this week.


    WARM UP:
    1 X 300 5:20
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    3 X 100 kick 2:15

    8 X 25 kick*fast, no board* :45

    8 X 100 2:00
    50 stroke/50 free

    6 X 100 free 2:00
    Swim all at 85/90%

    8 X 50 1:00
    odd: easy
    even: fast

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -01/16/10

    by , January 15th, 2010 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 75 1:15
    1 X 300 4:45
    4 X 50 :45
    1 X 200

    4 X 100 kick 2:15

    2 X 200 4:00
    Alternate 25's kick/swim. Kick is fast without a board, no fins.

    1 X 200 free 3:30
    1 X 100 fast 2:00
    4 X 50 descend to fast 1-4 1:15
    50's and 100 are choice.

    20 X 25 :40
    Sprint 20 yards no breath.
    Take 1 minute rest after # 8 and #12.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Hour Swim

    Finished my hour swim on January 11 with a total of 3220 yards!

    I've also changed my settings so responses can be posted.

  14. FAST FRIDAY Jan 15th, 2010 & a USS Meet

    by , January 15th, 2010 at 10:47 AM (Ande's Swimming Blog)
    Fri Jan 15th, 2010

    Got a meet today, Sat, Sun, & Mon
    Get to find out how my 2010 times in JAMMERS will compare to my 2009 times in a full B70

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    # 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


    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Marcio

    beside Tyler, Todd, Mike amy, ritchie, Michael Lovato, Ned, & Pat Evoe
    dove in 6:35

    wore b70 legs

    Warm Up
    swim till 6:45
    did easy 50's

    Main Set

    Start at 1:00
    Drop 1 sec each round
    flutter kicked to 50
    dolphin kicked no board till 45
    swam free & dropped out on 30

    100 easy

    10 x 100 fr strong on 2:00
    inx: hold double the time where you dropped out, 1:00 for me
    dove them all
    held 56 - 58's went 53 on #10
    swam beside mike on most of these

    100 easy

    5 x 50 fr on 1:10
    inx: hold minus 3 the time where you dropped out, 0:27 for me

    100 easy

    rest 4 minutes

    100 fr FAST for time
    went :50

    100 easy

    2010 MEETS:

    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

    Updated January 15th, 2010 at 12:40 PM by ande

    Swim Workouts
  15. Feeling a little stronger

    by , January 15th, 2010 at 07:48 AM (Mixing it up this year)
    I am feeling a little better about the meet this weekend.

    10x100@1:45 Free
    500 Free w/fins every 3rd fast
    500 alternate 100 fly 1 arm drill/100 fly kick on back w/fins
    10x50 from dive sprint to 15 meter mark last one was a sprint 25 no breath till after turn
    200 free w/bouy
    100 free kick
    200 free easy

    Total 3000 yards
  16. By Special Request

    by , January 15th, 2010 at 12:05 AM (Meet Director's Path to Tranquility)
    The meet is two weeks away. You can tell - there is less humor in this blog these days. These are some of the highlights of requests received in the past - maybe they can help compensate for being humor-less.

    Can you seed our team's two relays in two different heats? I want to swim in each one - the men's relay and the mixed relay.
    Are you nuts? No. You can only swim once in each event.
    This requirement was placed on the meet entry announcement in the years following this request.

    Since you do not charge for relays, can I enter the meet and just swim in the relays?
    No. You're not coming to swim for free. You must enter at least one individual event.
    We do not charge for relays because I do not like paying for them at meets. First, I do not like fumbling around with wet hands for money and wallets on deck at the meet, and trying to stick someone with paying for the relay. Second, our team often needs to wait to see who shows up at the meet before we can put a relay together, making preregistration and prepayment difficult. This requirement was placed on our meet announcement in years following this request.

    I want to deck enter, Can I show up at 10:00 to do so?
    No. You must deck enter by 8:30 AM.
    We do not charge more for deck entering. Since allowing deck entries only to fill empty heats, swimmers are already penalized. They are forced to swim in NT heats, and must take their chances on what events are not filled. Sometimes swimmers' personal schedules do not allow them to make a decision on entering prior to the meet deadline, and I don't want to penalize them further. (Remember that our meet deadline is a mere six days before the meet.)

    Can you put me in the lane next to my friend so we can swim compete against each other?
    Yes, but don't make a habit of this.
    I have had this request three times - once this year. I have always accommodated it. We want swimmers to enjoy themselves at the meet and have a good time. Two years ago someone asked that their seed time in the 500 be adjusted to compete head to head. The seeding was done, and it worked out that way without adjustment! I still told each that I adjusted the other's seed times for them.

    Since I didn't get entered in the 500 freestyle, can you put me on standby?
    Yes, if there is a scratch or a no-show, you can switch out one of your other events.
    I did this last year and it was no problem. Give swimmers a chance to swim the events they want if possible. But I had to make sure the swimmer was not going to end up swimming six events.

    Can I fax you my entry and card, and bring a check to the meet?
    No. If you don't have the payment in my hands, you take your chances as a deck entry.
    With a time constraint, we cannot afford to enter swimmers, potentially increase the length of the meet, then not have them show up to swim. Payment adds an incentive and shows they are serious.

    Can I practice starts during this break?
    No. It's too late to set up a lane for that.
    It takes a bit of time to clear a lane of warmup swimmers before safely using it for starts. The break is only 10 minutes long. This year before the break, I will try setting up a start lane and announcing it ahead of time.

    I am visiting from New Mexico and need to bring my toddler son to the meet. My wife is attending conferences in downtown D.C. that day. Can someone pick us up from the Metro (subway) station, baby-sit while I am swimming, and drive us back to the station after the meet?
    Wow. Take a taxi to the meet from the subway. Someone will love to watch your son a short time, and after the meet, lots of swimmers will be driving home, passing the subway station.
    If you stay after the meet to help take down, I will drive you. Maybe we can charter a plane for you back to New Mexico, too? Kidding aside, everything worked out well for this fellow and we were glad he made it. Let's end with a happy ending.

    55 entries to date

    Updated January 16th, 2010 at 12:56 PM by Rnovitske (include number of entries)

  17. Thursday Evening's Insignificant Thoughts

    by , January 14th, 2010 at 10:32 PM (Swimming, Life, and Other Stuff!)
    I'm back in the fold at school! The really funny thing is we get a 3 day week-end compliments of MLK! You gotta love a teacher's vacation schedule!
    I finally made it to a Nasti's workout tonight! Here is the workout dujour:
    *600 Freestyle Swim Warm-up
    *4 X 200 Freestyle on 3:15 interval
    *200 Flutter Kick on Back
    *6 X 100 (alternating Free/IM) on
    2:00 interval
    *200 swim choice descending each 50. (I did backstroke)
    *8 X 50 Choice on 1:00 (free for me)
    *2,800 scy

    I was greeted at home tonight by a large sausage/peperoni/cheesy, hot pizza! Wow it hit the spot perfectly and set me up for 2 hours on the couch blogging/texting/and watching Grey's Anatomy and Private Practice. A lazy, fat fest, orgy!
  18. The Rapture

    by , January 14th, 2010 at 08:57 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    If you ever find yourself in the following situation, wasting an entire day alternating between--

    --the consumption of red meat;

    ---puzzling over which dubious expenses go into which suspect category of peri-legal deductions in your Quicken files so as to minimize your tax payments from a cache of money that you do not possess,

    --trying to talk people into reading a vlog 28 times in a row, at which point continued reading is likely to become habitual (but oh, how they whimper and beg to be excused those first 27 times!)

    If you have done any of these, or anything similar to any of these, and find yourself by day's end in need of a Cure for the Malaise that now defines you--

    then you know that The Rapture is not some obscure religious mythology, but an actual event that can be found in the Holy Waters of your local swimming pool.

    With thanks to my teammate, Jessie Coppola McKelvey, photographer extraordinaire, who managed to capture my own moment of ascent towards heaven after practice!

    The Swimmer's Rapture

    (Note: I am pretty sure that is a bubble on my right pectoral area, otherwise I will need to be checked soon by a specialist in AWND, or asymmetrical white nipple disorder, or as we laymen like to call it, "a bad sign.")
  19. Evening swim

    Tonight I worked out with the Panama City Beach masters group at their evening workout. Temps are back up to nearly normal for winter here, Coach Chuck is back in town, and all is well—except that I have to leave tomorrow! I enjoyed my last evening workout here amidst the steam rolling off the pool. Here’s what I did:

    200 scy warmup

    Valley set (the reverse of a pyramid); 175-150-125-100-75-50-25-25-50-75-100-125-150-175 [I combined FR and BK as a continuation of my warmup on the way down, and did IM on the way back up]

    4 x 400 (100K/200S/100K) @ 7:15 [I did FL/FR/BK/FR/BR/FR/FR/FR for the swim on the 1st 400, then alternated 25 fast ST/25 easy FR for the swim on the last 3, with ST=FL on #2, ST=BK on #3, and ST=BR on #4]

    4 x 200 (150 Drill/50 Swim) @ 3:30 [I did IM order]

    6 x 25 all-out Kick, heads up w/ no boards, @ big rest, odds=FR, evens=FL w/ arms behind back [this was as difficult as it sounds]

    8 x 25, odds=underwater, evens=all out FR w/ no breathing [we took about 10 seconds rest after the odds, blessedly long rest after the evens]

    200 warmdown

    That’s a total of 4550, with a decent amount of stroke and fast swimming. I’m planning to go back tomorrow at 6am to get in a workout before my flight—it will be interesting to see how the body’s feeling then.
  20. Sarasota Y Sharks Masters 5:30 Workout -01/15/10

    by , January 14th, 2010 at 05:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    4 X 50 1:00
    4 X 150 2:30
    4 X 50 1:00

    2 X 100 kick 2:30
    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 200 neg split 3:30
    4 X 50 fast 1:15
    Three times through

    1 X 300 IM 6:00
    2 X 150 50 fly/50 back/50 breast 3:00
    3 X 100 IM 2:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts