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  1. I hate Vinyasa, Saturday, Jan. 23

    by , January 23rd, 2010 at 05:42 PM (The FAF AFAP Digest)

    The sun shone and the temperature eeked up to 40 degrees today, so I opted for a run. Did my usual 5 mile zen run loop. Stopped for a quick chat and walked an up. It was quite divine.


    I tried the Solar Flow option on the Yogi Shakti DVD this afternoon. I could only stomach about 15-20 minutes of it. I never want to hear or do the vinyasa sequence chataranga-upward dog-downward dog again. Perhaps I would have liked some of the other segments of the video better, but I didn't like the first part for sure. I think I may need to stick to bikram or power yoga.

    In any event, I plugged in the P90X yoga DVD my friend gave me. It's also 90 minutes. I did about an hour of it. There was some vinyasa flow work, which I fast forwarded through as I didn't want to do it again. Otherwise, it seemed to have a lot of different movements from different yoga disciplines without any spirituality attached. I didn't get to the last 30 minutes of seated stretching (always my fav). I'll do that tomorrow. I would do this one again.

    I'm definitely hitting the pool tomorrow and hoping the crowds aren't too bad. Hoping to do a lactate set. I didn't swim as much as usual this week. I am still aiming for 5x per week, which is my norm. Hopefully, I won't feel like a terd again tomorrow.


    FYI, I heard that Roque Santos, having left B70, is desiging his own line of new tech suits. The women's suit is supposed to come up slightly higher in the back.

    Updated January 23rd, 2010 at 07:29 PM by The Fortress

    Running , Yoga
  2. Saturday Swim

    by , January 23rd, 2010 at 12:10 PM (Swimming, Life, and Other Stuff!)
    Sat. A.M. at the Monon Center with a group of assorted people I've known for a long time. They tend to go about 5,000 yds. on Sat. morning. Lately Nasti has been super crowded on the week-ends and we are lucky to get 2,500 in during a practice. If I'm going to do the 10K swim I feel like I need to get used to swimming longer than an hour.
    I arrived a little late and they started a bit early but here's what I did at least. I'm not at all sure of the intervals. I didn't get much rest on anything. Where I did 5 X 350 there were a couple folks that did 400's. I couldn't make their interval.

    * 6 X 50 Kick (1 min int) fins
    * 8 X 50 Free Drill (fist down, armpit back0 (1 min int probably)
    *5 X 350 swim immediately followed by 100 Kick hard (? int)
    *4 X 50 Stroke Hard (1:10?)
    *4 X 25 Stroke Hard (:40?)
    *200 Kick Time Trial no fins
    *8 X 75 (25 sprint,50 moderate and roll the sprint 25) (?fast)
    *4 X 50 Free w/paddles on :50
    4,200 scy

    I should have pushed this a little harder. I'm not tired at all and will most likely go running here in a little bit.
    I am going to schedule the rest of my appointments after a swim so I'll be loose and tired. Yesterday I didn't swim. I was mentally spent, tight, and stressed from a l-o-n-g non-stop day at school. I went straight to the chiro and it seemed like she was rushing through the adjustment. It was very uncomfortable. When she started snapping my neck I tightened up even more (I was nervous because I knew it would hurt). My good side felt like whip lash; when she started on the bad side I tried to breath and relax (I had 3 over 9 lb. kids with no pain med. back in the day) but I couldn't! I just couldn't will myself to relax and work with her on this. She flipped me over and tried it in another position but it even felt worse. She finally got a thumper machine out and ran it along the painful area; she said it did the same thing as the adjustment. I did feel pretty good when I left the office but I didn't like it at all. Is chiropractic supposed to hurt? I have always been protective of my spine/neck; painful snapping just seems wrong to me. I guess I'll swim before I go next week and see if the situation improves.
  3. Good swimming week

    by , January 22nd, 2010 at 10:47 PM (Elise's Fitness Fun)
    Once again I got 4 swims in for the week. A big deal for me! My total yardage this week was over 15,000 yards. Hooray! Most I've done in a very long time.

    Warm-up: 4 x 100 easy swim on 1:50

    8 x 50 on :55 - Felt good on these. Did free and held around 30 to 31.

    12 x 25 on :35 - 3 of each stroke

    200 pull on 2:45

    8 x 75 on 1:15 - 50 hard, 25 easy - did free

    8 x 75 on 1:20 - 50 pace, 25 hard - did free

    2 x 300 kick with fins on 4:30 -Did first one back dolphin. Second one did 100 back dolphin, 100 free kick with board, and did last 100 back kick.

    100 easy

    3300 SCY
  4. IM/Monofin Day 1/22/10

    by , January 22nd, 2010 at 10:36 PM (The Labours of SwimStud)
    Did another Jackie Hirsty workout today. I had it in the pile and dug it out last night. I took the monofin in too and decided I would find a set to adapt to MF work.
    Warm Up
    300 FR

    Set 1
    200IM drill-Swim by 25 3:30
    150 Kick/Swim IMO flyless 3:00
    4 x 50 Choice cant remember if I did all FR or not.

    Set 2
    4x200 as:
    Free 3:30
    100 FR. 50 BR, 50 FR 3:30
    50 FR, 50 BK, 50 BR, 50FR 3:45
    200 IM swam it in about 3:00

    100 IM 1:45
    50 BK 1:30
    50 BR 1:30

    4x100 as:
    50 FR :45
    25 BK :40
    25 BR :35

    Set 3 (Monofin time)
    4 x 200 as:
    100 K on back hands down 2:00
    50 K hard on 1:00
    50 K sprint on 1:00


    3800 in about 85mins

    The kick set at the end got pretty tiring but it felt good to get it all done.
    Lifted after...definitely feeling more power still...think I'll stick with muscle milk now...
  5. Good Friday Practice

    by , January 22nd, 2010 at 07:43 PM (My Passion)
    Practice was hard today, but kind of fun too. Started with a 200 warm-up, then 2 X 100's on 1:30 After that, we did:
    7 X 50 free sprint with a 25 head up kick with a board between each one - came out to 500 yards.
    We did another set of free and then one breast (I enjoyed the breast one the most ).
    Another set 5 X 50 breast with a 25 kick in between each one and a 300 cool down - 2500 yards and time went by quickly - because I was not miserable with the workout!!!!
    Tomorow morning practice with my other team will start off the weekend wonderfully!!
    Swim Workouts
  6. Friday, Jan. 22

    by , January 22nd, 2010 at 04:58 PM (The FAF AFAP Digest)

    Did 30 minutes on the bike today. Nothing to rival Q, but slightly more than Speedo. :-P This was mostly warm up and to get some aerobic work in.


    oblique V ups, 4 x 25
    alternating hammers, 15 x 2 x 30
    squat X press w/ 15 lb DBs, 1 x 25 (forgot second set)
    standing single arm push on double cable machine, 30 x 2 x 10, each arm
    back extensions w/25 lb plate, 2 x 20
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill, 15 x 2 x 15, each arm
    Icarian incline level row, 2 x 15*
    broad jumps, 1 x 10
    box jumps, 2 x 10
    CF jumping push ups w/12 inch bench, 5 x 15 consecutive (this really gets the heart rate up)

    Tabata jump rope
    (8 rounds, 20 seconds @ 100%, 10 seconds rest)
    I did about 50 jumps very 20 seconds.

    * I couldn't tell how much I was lifting b/c there was no weight printed on the lever part. Here's the machine: I liked this machine --- pulling without the overhead motion involved.


    seated straight arm dips, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    tricep kickbacks, 7.5 x 2 x 15, each arm



    I spent about 1.5 hours in the gym, and felt like I got in a solid workout. I had planned to do yoga later today, but my plans were thwarted by a gaggle of high school girls and the need to drive them about. I'm officiating at the meet tonight, so I'm hoping to get in yoga tomorrow am. Mini Fort says she will join me (if she doesn't sleep until noon).

    I'm very excited about the suit ruling for SCY, as anyone would expect. I'm anxious to get an "apples to apples" comparison of my times while altering my training regimen. I'm not doing heavy lifting this season; I can tell I've lost some raw strength already. But perhaps I'm compensating with an even stronger core and more plyos.

    One interesting note wrt Geek's comment yesterday. Mr. Fort was reading Joe Friel's The Cyclists' Training Bible last night. Friel stated that one of the most common mistakes endurance athletes make is to solider on with a planned hard workout rather than listening to their body and resting when/if necessary. That thought made me glad I revised my workout yesterday!

    Updated January 23rd, 2010 at 05:34 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  7. Reform Haiku Illustrated

    by , January 22nd, 2010 at 04:28 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I've set myself a little unofficial rule for my vlog here, which is to not post anything new till the last thing I posted has gleaned at least 100 views.

    My last posting, Indentured Servant Available for Immediate Joblock ( ), took seemingly forever to reach this level.

    The reasons for such laggardliness in viewing, I suspect, are:

    • It was too long
    • It didn't have anything to look at
    • Nobody wants to read about my misery

    What I think people really want to do is to look at my misery. If there must be verbal commentary, this should be kept mercifully short.

    Today's vlog is an attempt to re-do the last one in much more reader-friendly terms.

    Reform Haiku

    Driving club men force

    the G.O.P.'s health care jig--

    Dance, monkey man, dance!

    Indentured Servant Health Care Monkey Jim
    Being Shown Off at the Club*

    --If by any chance this peaks your interest and you have not already taken a look, I invite the more readerly viewers to visit the original rant at:Indentured Servant Available for Immediate Joblock ( )

    * Thanks to my beloved twin brother Johnny Boy for actualizing and improving upon my nightmarish visions of myself. I wonder if the caddy has noticed the advertisement for Countrywide Mortgage?

    Updated January 22nd, 2010 at 05:54 PM by jim thornton

  8. Flip Turn Woes, Reposted

    Worked on my flip turns in class last night, which are rusty after using open turns for the hour swim.

    Learned a new trick for backstroke flip turns: judging distance to the wall when my feet, rather than my head, pass under the flags. At that point, I only need one backstroke pull before turning over and doing one freestyle pull right down into the somersault. This seems a more effective technique for getting myself into the right spot to initiate the turn.

    Also discussed with coach the wide-feet trick Tracy Grilli uses on backstroke turns. Since KP-N also uses this in freestyle, it seems a neat trick for getting more oomph off a flip turn. My problem seems to be not going into the wall with enough power, not tucking tightly enough in the somersault, and an awkward foot plant. All these things are combining to give me the worlds most soggy flip turns; at this point, they're slow as a horse & buggy, but at least I have a sense of what I need to work on. Got to get back into the water and do some basic drills.

    [Please God, I am NOT getting sick. I have a party tomorrow and I want to swim on Sunday, so please tell me the weird thing my stomach is currently doing is not a developing case of gastric nasties. Amen.]

    OTOH, I tried the tip from the AP backstroke DVD of "sliding" the hips and lo! It really does work. I felt like a rocket going through the water. It looks a little funny when you watch the video, but it definitely adds some momentum to the stroke.

    ETA: Reposted to include a category.
    Swim Workouts
  9. Fri Jan 22nd, 2010

    by , January 22nd, 2010 at 09:36 AM (Ande's Swimming Blog)
    Fri Jan 22nd, 2010

    hurt My back yesterday, Think it happened when I did all that getting out of the pool and diving back in in yesterday's practice.

    Next meet is the Austin Grand Prix


    scy, main pool
    Whitney coached
    5:30 - 6:45
    swam with Mike todd, tyler, nate, & doug
    brandon & Amy

    dove in 5:45

    wore B70 legs

    Warm Up

    Main Set

    assigned: 3 rounds of
    50 fast 50 easy
    100 fast 100 easy
    200 fast 200 easy

    round 1 went 29, 59, 1:59

    round 2 went 1:58

    round 3 went 1:54

    50 FAST for time
    did 25 SDK 12.5 SDK 12.5 bk
    went 25.0

    50 easy

    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 41 days away

    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown 77 days away

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN 118 days away
    Swim Workouts
  10. Another long course Friday

    by , January 22nd, 2010 at 09:08 AM (Mixing it up this year)
    Wanted to just swim easy but did force myself to do a little bit of sprinting.

    #1 Free
    #2 Free kick w/fins & snorkle proper body position
    #3 as 50rt arm, 50lt arm, 50finger drag, 50fist repeated twice
    #4 Free w/paddles & bouy
    #5 Free good pace went 6:31

    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free sprint 30 meter sprints from 15 meter mark in to wall and back out to mark
    300 Free Easy

    Total 3300 meters
  11. 01-21-10 Folsom

    by , January 22nd, 2010 at 12:54 AM (Swim like an Orca, but faster !)
    Sometimes I wish I could stay for the entire workout, these partial workout's are driving me bananas. But I have to squeeze the pool time in somewhere and I'm thankful I have options and they are convenient. The BK flags were gone, perhaps ripped off by the 40-60 mph winds yesterday. Starting to get to know folks, guess they had to see me show up on a regular basis!

    Folsom Marlins Coach Darin on deck

    Warm - (700)400FR, 100 snorkel 100 BK, 100BR.
    Main - Broken 1500
    500, 400, 300, 200, 100. des
    100 cool and hit the showers.

    Haven't had much to brag about lately, just your average medium speed on the slow side swimmer, commuter, state worker in IT trying to stay fit and healthy.
    Someday, I just might swim at a higher velocity.

    Coach was MIA today... rumor has it he took a spill snowboarding, I hope he is not injured.
    I showed up a little early and knocked out 10x 100 @ 1:30 holding 1:10's on 13SPL. As the masters started getting in, I pulled another 1000 while everyone warmed up. I wanted to do a nice long aerobic set, so took advantage of coach's absence and wrote a quick set on the board. I don't know how well this set was received in the other lanes, but most were out of the pool before we finished.

    Ed and I were joined by Lucas the 15 year old son of another team mate... and he was elected to lead us through our day's mission:

    5x 200 on 2:45
    5x 200 on 2:40
    ez 50
    5x 200 on 2:35
    ez 50
    5x 200 on 2:30
    100 cool down

    I held sub 2:20's on all but the last 2. Lucas looked like he was holding sub 2:05's and did half the set backstroke.... ah to be 15.....
  13. Thursday's Icing

    by , January 21st, 2010 at 11:20 PM (Swimming, Life, and Other Stuff!)
    I was awakened at 5:25 to the announcement of a 2 hour delay. I love 2 hour delays! They make the work day just about the right length and we never have to make them up!
    Unfortunately our neighboring city Noblesville shut school down for the day soooo.. no Nasti practice tonight
    I ended up swimming solo again in the hot and gelatinous thick La Fitness pool. I was tired so I let myself off easy tonight. Here's the swim:

    *200 Freestyle 3:30 int
    *2 X 100 Freestyle 1:45 int
    *4 X 50 1:00 int
    *100 flutter kick hard-no fins
    *****rest 30 seconds*****
    *200 Backstroke 3:45 int
    *2 X 100 Backstroke 2:00 int
    *4 X 50 Backstroke 1:00 int
    *100 Flutter kick back hard-no fins
    +++++rest 30 seconds++++++
    *200 IM 4:00 int
    *2 X 100 IM 2:00 int
    *4 X 50 IM Roll order rest :15
    *100 Dolphin kick on back w/fins
    ******rest 30 sec******
    *2 X 200 Freestyle 3:30 int
    *2 X 100 Backstroke 2:00 int
    *4 X 50 Free on :55 int
    *EZ reverse 100 IM cool-down
    3,000 scy

    I just noticed Cirque-de-Soliel is in Indy this February! (I think its called Allegra or something like that)
    I am psyched! I've seen Mystere, Delerium, "O", KA, "Love", and one other that I cannot recall the name of. The athletes of Cirque de Soliel are amazingly flexible, strong, and uber talented! I can't wait!
  14. What to do when you can't make up your mind

    by , January 21st, 2010 at 10:22 PM (Elise's Fitness Fun)
    Auburn is one of those meets where you pay a flat fee instead of paying by the event. I'll be somewhat rested for this meet, but not fully tapered. My big taper meet will be Nationals. Anyway, since it is not my big taper meet, I may try some different stuff. I'm going to sign up for 4 or 5 events a day and just make up my mind when I get there. I doubt I will swim 5 events in one day, but will leave my options open. Most likely, I'll end up just swimming 3 a day.

    Since I'm not looking for super grand performances, I may swim the 500 afterall. This is one of the events I have contemplated for Nationals. I will only do this if I decide not to swim an event I haven't done in 15 years - the 100 fly. I think the last time I did this event was at a meet 15 years ago. Can't remember the last time I did a 100 fly in practice without fins. I tried it today at the end of a practice and it was not pretty, but I made it. If I can go under a 1:10 at Auburn, I might consider swimming it at Nationals. I'll have three months to hopefully train for it and learn how to swim it again.

    One of the kids that paced me simply could not understand why I can go a 32.3 in 50 LCM fly but be worried I can't break a 1:10 in 100 SCY fly. I assured her that I have always died like a dog in my fly and that age has not helped matters one bit. I can remember doing swims in college where the difference between my first 50 and second 50 was 5 seconds. If I was doing this at 18 and in good shape, I'm not sure I want to think about what I would do now.

    So, I'm signing up for the 100 I.M, 50 free, 100 back, and 50 fly on Saturday. For Sunday, I'm signing up for the 500 free, 100 fly, 50 back, 100 free, and 200 back. Fort is wise - no 200 I.M. as the last event on the last day. That could only feel like pure death. Kind of wanted to redeem myself from last year because my asthma was giving me big problems, so I just had to take it very easy on the 200 I.M. Anyway, think I'll skip that.

    Asked the two age-group coaches their opinion on events to enter. Both suggested 50, 100 fly, 100 I.M, 100, 200 free. Both of them insist that I am not a 50 freestyler. Not fast enough turnover and just don't swim it like a sprinter. I'd think about the 200 free, but it is right before the 50 fly, so it is out.

    Speaking of practice, here is what I did today:

    16 x 25 on :30 - Did this as a warm-up - mix of strokes in here

    1 minute rest

    8 x 50 on 1:00 - did all dolphin kick with no fins

    1 minute rest

    4 x 100 on 1:30 - Did free and was able to hold at 1:05 to 1:08 on these.

    1 minute rest

    2 x 200 on 3:00 - Did back with paddles

    1 minute rest

    4 x 100 on 1:45 - did fly kick without board and held each 100 under 1:25

    1 minute rest

    8 x 50 on 1:10 - Did free - held around 30s

    1 minute rest

    16 x 25 on :45 - mixed it up with free, back and fly

    300 easy

    Kick sets on 1:15 no rest between sets and no fins:

    5 x 50 dolphin kick on back (no fins)

    5 x 50 kick on side

    3 x 50 tombstone breast kick

    200 easy

    100 fly pace

    100 easy

    4150 SCY
  15. The Origins of Drafting

    by , January 21st, 2010 at 07:40 PM (Chicken's Nuggets)
    [ame=""]YouTube- NPR Science: Deer Mouse Sperm Cluster To Swim Faster[/ame]

    Updated January 21st, 2010 at 07:42 PM by Chicken of the Sea (wrong link)

  16. Thursday, Jan. 21

    by , January 21st, 2010 at 07:35 PM (The FAF AFAP Digest)
    So I woke up this morning and every single muscle in both arms was sore from my RA inspired med ball slamming session. Even muscles I didn't know I had ... This, I imagine, caused me to feel like a terd in the water today. I wanted to do Jim Corbeau's nasty aerobic set, but I just didn't feel nasty enough. I did manage a nasty kick set, which then set off cramps in the calves and feet for the rest of the workout. Should have done the kick set at the end of the workout, I guess. I also forgot to bring gatorade or water, which was pretty dense of me and irritating. Anyway, as Stud would say, it went thusly:


    Warm up:

    750 various

    10 x 25 twirling shooters @ :30

    Endurance Kick (this time with fins)

    30 x 25 @ :20
    1-10 = dolphin w//board
    11-20 = flutter w/board
    21-30 = dolphin w/board

    Tried to hold them all under 15. Did some 15+ on the last 10. Took 30 seconds rest between each set of 10. Ouch!

    100 EZ

    Aerobic Set:

    3 x 100 @ 2:00, 25 stroke (fly) mod fast + 75 EZ free
    3 x 100 @ 2:00, 50 stroke (back) mod fast + 50 EZ free
    3 x 100 @ 2:00, 75 stroke (evil) mod fast + 25 EZ free
    1 x 100 IM
    50 EZ

    I intended to do more, but I was cramping like crazy and it felt like junk yards. So I desisted and just did a drill set next.

    Drill Set:

    4 x (3 x 50) @ :15-:20 second RI
    #1 = breast pull w/buoy
    #2 = PLD breast
    #3 = alternate PLD breast with regular breast

    After each round, I did 1:00 of vertical evil kick.

    100 EZ

    Total: 3600


    Not my most successful workout ever, but at least I got a hard kick set in. I need to hunt for and wear my compression socks tonight. I wish I had had my G2, which I am now drinking again b/c it is gluten and lactose free.

    Then I spent a leisurely afternoon in the salon chair restoring my ginger locks to their fiery color after some anticipated first week fading. I am officiating at a high school meet tomorrow. Wondering if all the swim parents will recognize me. lol

    Tomorrow, I'm planning on gym and yoga. I need a good stretch after yesterday's hard dryland session and today's cramp fest.

    I booked my flight for Atlanta and I have informed Mr. Fort that I likely will be absent on Valentine's Day for the second year in a row.
    Swim Workouts
  17. Dryland Thursday

    by , January 21st, 2010 at 06:53 PM (My Passion)
    Today my buddy and I took a break from the stairmill (she had the same experience on Wednesday that I had on Tuesday). So we decided to do a machine that is like an elipse, however it has arm work and it also moves in a stair motion as well as an elipse motion. 45 minutes. Good workout, good cardio, good conversation, and no heat sicknes. Tomorrow is swimming!!
  18. Mixing it up on Thursday

    I had a nice swim this morning with the team. Here’s what we did (scy):

    500 warmup

    4 x 150 (50 Drill + 25 K + 75 build swim), IM order, @ 2:40

    2 x 200 Pull @ 2:50
    4 x 100 @ 1:45, odds IM, evens BK
    3 x 50 FR @ :55, desc.
    3 x 50 FR @ :40
    2 min. rest
    2 x 200 IM @ 3:15 [This interval was originally 3:20, but my lanemates (mostly not IMers) were dubious we could do that. So after some negotiotion with the coach, we all agreed that the first swimmer (me on this part of the set) would go when the 4th swimmer came in. We ended up with a faster interval than the coach had originally given us!]
    4 x 100 FR @ 1:30
    3 x 50 FR @ :55, desc.
    3 x 50 FR @ :40

    4 x 50 K @ 1:00, odds kicking 25 on rt side, 25 on left side; evens stroke [This was actually a set of 8, with the evens IM order, but I got out after the first 4 to do some starts.]

    Starts from the block [It was funny to realize that I’m not doing any BK starts at Sunday’s meet—I probably should have practiced some anyway today while I had the chance. One thing I did practice was going off the block without going into sprint mode—a useful skill for the 500 (and one I often seem to lack).]

    200 warmdown

    That’s was it. Then weights and stretching at the gym, and ballet class tonight.
  19. Sarasota Y Sharks Masters 5:30 Workout -01/22/10

    by , January 21st, 2010 at 02:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Last day prior to our meet. We'll get back to work next week.


    WARM UP:
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    6 X 50 :50

    6 X 50 kick 1:15

    5 X 100 2:00
    50 stroke/50 free

    10 X 50 1:05

    8 X 25
    odd: build to race finish
    even: blocks, breakout and coast in

    WARM DOWN: 4X 50 easy 1:00

    Swim Workouts
  20. Thursday, 1/21/10

    by , January 21st, 2010 at 02:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    400 swim free
    4x100 kick on back w/5-10 sec. rest
    4 x 50 w/10 sec. rest, max. distance per stroke choice
    (odds free, 13-14 spl; evens back, 15-16 spl)

    swim 2 x 200 on 3:20 free smooth
    swim 6 x 75 free on 1:15: build each 75 to about 85%

    take 30 sec. rest

    swim 2 x 200 back on 3:30 smooth
    swim 6 x 75 back on 1:20: build each 75 to 85%

    kick 4 x 50 w/15 sec. rest, evens fast

    swim down 100 easy

    Total: 3000 yards

    Yoga tonight