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  1. 08.29.13 - Mid-Week workouts

    by , August 29th, 2013 at 05:02 PM (Pete's swim blog)
    Swam today w/ Dave, Dave and Roger. I've been feeling better since Monday but yardage is starting to pile up on my shoulders.

    Tuesday Workout

    600 Warm up

    3 x 25 - :30 Bk/Fr/Bk
    3 x 25 - :30 K/Fr/K
    3 x 25 - :25 Fl/Fr/Fl
    3 x 25 - :25 Br/Fr/Br
    3 x 50 - :45 Convert Free->Fly
    3 x 50 - :45 Convert Free->Bk
    3 x 50 - :45 Convert Free->Br
    5 x 50 - :45 Convert Free->Kick->Free
    50 Easy

    7 x 75 - 1:20 Convert Fly->Kick->Fly
    7 x 75 - 1:15 Convert Bk->Br->Bk
    50 Easy

    Odds: 9 x 100 Up/Down Kick - 1:30 (:05)
    Evens: 9 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    8 x 50 IM Order - 1:00
    8 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5400 Total)

    Wednesday Workout

    600 Warm up

    10 x 50 Fly - 1:00 (:45 -> :37)

    3 Rounds of:
    * 4 x 75 Free - 1:00 (middle round pull)
    * 50 Free - :35
    100 Easy

    3 Rounds of:
    * 200 IM - 3:30
    * 200 Pull - 3:00
    * 200 Stroke - 3:30 (IM Order by round)
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:15
    * 1:00 Rest

    4 x 25 No Breath - :40
    4 x 25 Kick w/ fins - :35
    4 x 25 IM Order - :30

    100 Cool down

    (5400 total)

    Thursday Workout

    600 Warm up

    6 x 200 IM Continuous, add 50 kick if :15s ahead of 3:00 pace
    50 Easy

    6 x 25 IM Order - :30
    4 x 100 - 1:45, convert free -> 25 free/75 kick
    1:00 Rest
    4 x 100 - 1:45, convert 75 free/25 kick -> 100 kick
    50 Easy

    4 x 50 IM Order - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45
    4 x 50 Kick - 1:00
    4 x 50 IM Order - :45
    50 Easy

    Odds: 5 x 100 Free - 1:30 (Went 1:16->1:10)
    Evens: 5 x 100 IM - 1:30 (Went 1:24 -> 1:16)

    600 Cool down

    (5500 Total)
    Swim Workouts
  2. Free=Back

    by , August 29th, 2013 at 04:36 PM (One Stroke at a Time)
    Wednesday August 28
    300 every 4th length kick
    7 x 50 on 1:10 10 sec vertical kick then 25 fast kick on back the 25 easy swim
    7 x 50 on 1:00 25 fly with a flutter kick then 25 easy swim
    4 x 50 back on 50
    200 easy on 3:20 100 kick/100 swim
    3 x 50 back on 45
    200 easy on 3:20 100 kick/100 swim
    2 x 50 back on 40
    200 easy on 3:20 100 kick/100 swim
    1 x 50 back on 35
    200 easy on 3:20 100 kick/100 swim
    6 x 50 pull on 45 descend 1-4 then 5 and 6 easy
    100 easy
    2700 yards

    Thursday August 29
    Lunch Bunch
    500 every 4th length non-free
    12 x 50 on 30 fly 1 drill/1 swim
    300 kick on 5:00 50 flutter/50 whip
    12 x 50 on 30 back
    300 kick on 4:30 pull 25 free/25 back/25 breast/75 free
    12 x 50 on 30 breast
    300 kick on 5:00 50 flutter/50 whip
    12 x 50 on 6 on 25 6 on 30
    300 kick on 4:30 pull 25 free/25 back/25 breast/75 free
    5 x 50 easy on 50
    3150 yards

    This was two pretty good work-outs for me. It's funny though somewhere in the last week my back and free became very close to the same speed. This is for swims 75 and below (I haven't swum anything back of longer lengths so don't know if it will hold true for 100s and above). I'm just going with it. It gives me a little different perspective as I tend to see a lot more when I'm on my back and get to see interesting things that other people are doing. (This is of course also true when I turn swim sets into kick sets). Hopefully, there will be more Lunch Bunch in my future for tomorrow.

    Updated August 31st, 2013 at 05:26 PM by MaryR

  3. A Good day today worked on my backstroke

    by , August 29th, 2013 at 07:42 AM (Mixing it up this year)
    No crowds on tuesday and thursday makes me enjoy those days better. Had a great workout today even though it started off a little rough. Boy can I descend a set.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50free/50back w/paddles went 1:36, 1:35, 1:34, 1:32, 1:29
    250 back kick w/zoomers
    1x50@1:00 back in 52
    1x100@2:00 back in 1:47
    1x200@4:00 back in 3:27
    1x100@2:00 back in 1:40
    1x50@1:00 back in 48
    250 back kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick went 1:36, 1:34, 1:33, 1:30, 1:28
    300 free EZ
    200 free kick w/zoomers EZ

    Total 3500 yards
    Swim Workouts
  4. Wednesday, August 28, 2013 6:15-7:00pm

    by , August 29th, 2013 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    I swam at the Y while my daughter was at her soccer practice. She's now getting old enough that her practice times are quite lengthy, so I have to find things to do in the meantime. Swimming fills that void nicely.


    500 Free
    500 SDK on back w/ short fins

    10 x 100 Free Pull
    3 @ 1:30
    4 @ 1:25
    3 @ 1:20
    I held these around 1:15ish. Just stretch out aerobic swimming.

    10 x 50 Fly (25 EZ Drill, 25 Swim) @ 1:00

    400 Free EZ until they had to clear the pool

    2900 Yards in 45 minutes.

    This was actually sort of exhausting. A combo of not swimming a lot lately, plus working my new job which is much more labor-intensive than my former job. The pay is supposed to be good though.

    At least I got in some swimming so as to not let Tom get too far ahead of me in swimming mileage...not that I really care.

    I only swam 11 times in the month of August for a grand total of 17.91 miles. I bet even PWB beat that! 5 of those 11 swim days were in competitive events, 2 OW swims, and one 3-day weekend swim meet.

    I have a feeling I'll be able to swim in the mornings with my masters team starting in a couple weeks. I'll be working swing shift (2:30pm-11:00pm), and can hopefully get to bed so I can get up around 5:00am or so. We swim from 5-7am 3 days a week. I can probably handle that, plus it's easier to swim in a team setting, even if I'm doing my own thing in Lane 6. I have a feeling this year's going to be a lot more of just relaxation swimming vs. focus on competition, though I'll still get me game-face on a few times I'm sure.
  5. No, it's all Patrick's fault...

    by , August 28th, 2013 at 10:15 PM (Alex's swim journal)
    He's blaming Jeffrey Archer for keeping him up at night with a page-turner. I have no such excuse for not being able to get to sleep last night, but after tossing and turning until at least midnight (the work stress is starting to creep in big time for the next few weeks), I made the mistake of logging back onto USMS to check blogs and scan the workout threads for some inspiration for today's swim. I noticed Patrick's HVT had a 20 x 100 in there this week and since I haven't done that one in several weeks I thought "sure, I'll work it into tomorrow's practice." I even managed to talk Scotty into it.

    It looks like Stewart's coach had the same idea, and he's already blogged his 20 x 100, so now I look like a copy-cat. That's not Stewart's fault... it must be Patrick's. Oh, and thanks for keeping me up after my bedtime too!

    Here's what we did:

    WU (800):
    400 EZ (fr, bk, fr, bk by 100s)
    4 x 100 IM on 2:09 (don't ask! probably brought these in in mid 1:40s)

    MS1 (2000):
    20 x 100 on 1:40 (1:24-1:27s, probably averaged 1:26)

    MS2 (400):
    8 x 50 on 1:00; 400 IM order (:45, :48, :49, :47, :58, :59?, :46, :44 = 6:37? Yuck!)

    CD(400): EZ swim (100 IM, 100 fr, 100 bk, 100 fr)

    TOTAL: 3600 SCY/70 minutes

    The Racine Y (Mount Pleasant branch) was pretty crazy today, we had to share a lane for the warm-up and I was trying to time my EZ IMs so as not to disrupt other swimmers too much. But then kids were darting in and out of the lanes for a while, even though two of the lanes at least were supposed to be reserved for lap swimming... kind of a mess. An extra lane opened up right before we started into the main set, so didn't have to share a lane for the set, but the arms and flailing legs under the lane lines, and the cannonballs landing three feet away were a tad distracting. It'll be good to get back to Kenosha Y after Labor Day.

    I felt pretty good about this 20 x 100--at least I'm not losing fitness--my times were just a second or so off from the last time I did the set, but this time I wasn't wearing a cap... which I feel counts for that extra second, so it's a wash. On the 4IM set, I was very surprised to see the second hand at the :45 mark when I looked up after my first 50 fly... it didn't feel that hard, :45/50 fly usually feels harder. Of course I couldn't follow it up with another :45/50 fly, and I was completely spent by the time I got to the breast reps. Oh well, still a ways to go.

    GTD update: I surpassed the 365-mile mark earlier this week. I'm almost at 370 (369.49 to be precise) and still about 5 miles ahead of my goal pace of 550 miles this year. August looks like it will be a 50-mile month!

    Updated August 28th, 2013 at 10:23 PM by mcnair

  6. Wednesday 8/28/13

    Wednesday 8/28

    PM only SCY

    600 (150 pull/50 scull) w/ buoy + paddles + snorkel (picking up right where I left off last night!)
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathe every 7

    20x25 @ :10 rest
    8 - log-roll drill w/ snorkel
    2 - log-roll drill NO snorkel
    10 - human paddle drill (breathe every 3)

    4x50 @ :10 rest side-glide
    2x200 @ :10 rest 25 scull/25 human paddle/50 swim w/ snorkel
    5x100 @ :15 rest breathe every 5

    50 FR FAST from blocks (for shits and giggles - 23.90 --> felt like garbage, no fast twitch at the moment)
    150 EZ

    Total: 5000

    Updated August 28th, 2013 at 09:55 PM by Calvin S

    Swim Workouts
  7. Wed 8/28/13

    300 mix up @ 5:00
    3 x 100 @ 1:40 descend
    2 x 50 @ 60 cruise
    -went BK and BR

    4 x (3 x 50) kick @ 1:10
    -descend by round

    100 EZ

    4 x through
    250 @ 3:50 cruise
    3 x 100 @ 1:30 strong
    50 @ 1:15 sprint
    -rounds 1 & 2 swim
    -round 3 paddles and buoy
    -round 4 paddles/bouy and fins

    100 EZ

    100 @ 1:35 w/fins over kick , light arms
    3 x 50 @ 35 w/fins sprint

    150 w/d


    Not too bad tonight. Felt pretty good and swam well for me. My pacing is slowly getting better. I have really been concentrating on keeping my stroke long when I start to get tired, but my kick is still weak.
  8. Week 48 - Wednesday

    by , August 28th, 2013 at 08:50 AM (After a long rest)
    I had a late night with work last night not getting home until 10pm. I was supposed to got to California today but had to postpone due to a last minute meeting called by our new CEO. Anyhow, a stressful night led to a rest less sleep which led to a pretty tiring practice. I was not on my game today and I choose a bad day to be off. This was not as long as Monday's workout but these long 1hr 15min workouts kick my butt.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x100 kick odds free kick with board, evens back kick in streamline on 1.50

    Main set
    20x100 on 1.10 Odd's free, even's back
    6x50 catchup on 45
    5x100 IM on 1.25

    warm down
    200 easy

    Total 5000scy

    One of our swimmers had fins on and the coach asked him to push me on the kick set. I went 1.23-1.25 on free kick and 1.27-1.30 on the back. I don't know why my back was any slower on this since I ausually pretty consistent with back kick. The main set hurt really bad and I was very tired. I made the first 10 but my back fell off on the second half and had to drop to a 1.15 send off. I was holding 1.03-1.05s on the free. The IMs were fun and I worked on my fly making sure no keyhole with my hands just a straight pull. I think the key hole thing is the route cause of my years of discomfort doing fly and it feels much stronger and generally just better with a straight pull.
    Swim Workouts
  9. time to roll myself out like dough

    by , August 28th, 2013 at 07:31 AM (Mixing it up this year)
    My hips are hurting some today, particularly the right one. I guess I'll go roll on the foam roller.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    8x25@:45 fly scull w/snorkle & zoomers
    8x25@:45 fly torque drill w/paddles

    6x100@1:30 free w/paddles & bouy descend went 1:25, 1:24, 1:23, 1:22, 1:21, 1:19

    8x25@:45 1 arm fly w/zoomers odds right arm evens left arm
    8x25@:45 fly work on straight arm recovery and not having my hands stay out at shoulder width

    4x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  10. Tuesday 8/27/13

    Tuesday 8/27

    PM only SCY + Dryland


    7 burpees
    20 lunges (10 each leg)
    5 diamond push-ups
    15 air squats
    400M run

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 FR kick w/ board
    100 scull

    6x25 @ :10 rest scull w/ snorkel
    8x25 @ :10 rest side-glide drill w/ snorkel
    100 EZ

    3x (no intervals, just switch equipment and go...keep moving)
    600 (150 pull/50 scull) w/ buoy + paddles + snorkel
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathing every 7

    Total: 4450
    Swim Workouts
  11. 99 degrees...

    by , August 27th, 2013 at 05:48 PM (Alex's swim journal)
    ...Can that be right? My thermometer at the house is reading 99. After a summer in which we hardly ever got out of the 70s, here we are with September just about on us and we're flirting with triple digits. It's been an interesting summer in Southeast Wisconsin.

    The lake water was still cool, though, which felt great... by cool, I mean probably mid 70s. I can tell when the water temps start creeping into the mid-80s, it doesn't feel comfortable for a hard swim, but today it was very comfortable for the whole workout. Here's what I did:

    WU: 400 EZ swim
    24 x 100
    --swum as 50 hard/50 recovery
    --6 hard 50s on each stroke, recoveries were free
    --rests ranged from :05 to :15
    --nice hard current to swim straight into for the hard 50s
    CD: 200 EZ swim

    3000 Yards/60 minutes at Lake Andrea
  12. 8/26 & 8/27

    Apparently it was fast freestyle day on Monday. Not my favorite thing to do but I will do what is asked of me. My wife has trained me to do so.

    More rest than normal with some expected speed. I have been trying hard to concentrate on keeping a long powerful stroke when I start to get tired. On thing that I have figured out is that my kick disappears when I am concentrating on my stroke. More to add to the "needs improvement" novel I am writing about my swimming skills.

    300 swim
    3 x 100 @ 1:40
    2 x 50 back @ 60
    8 x 100 @ 1:45
    -75 10 kick switch drill/25 back swim

    3 x 300 @ 4:45?? (1 mod, 2 fast)
    3 x 200 @ 3:15 (1 mod, 2 fast)
    3 x 100 @ 1:55 (2 fast, 1 sprint)
    6 x 50 @ 1:20 all sprint

    5 min vertical kick
    -45 on, 15 off

    150 @ 2:30 sprint
    50 @ 1:00 sprint
    50 @ 1:10 sprint
    50 @ 1:20 sprint

    100 w/d


    I only got in 100 w/d before the high school team took over the pool and was too lazy to get into the therapy pool. I went in this morning to stretch out a bit.

    4 x 100 @ 1:40 cruise
    200 pull
    200 IM drill
    6 x 50 BK/BR @ 60
    -working on back to breast turns
    100 back r/~30
    6 x 50 BR @ 60
    100 breast r/~30
    4 x 50 FLY/free @ 60
    200 w/d

    2000 quick and easy
    Just a little stretch out swim before work.
  13. 8|27|13 scy



    11 x 50 from block on 2:00 free, 25 fast/ 25 easy
    • alternate between track and grab
    • fast ones - 11 - 13's with low precision/accuracy (used wrist watch on wrist to time)

    10 x 50 from block on 1:30 free - aerobic
    • low 30's

    So much I find I'm doing wrong (or at least feels as such). Need coaching at the pool.
  14. Aug 22-26

    by , August 27th, 2013 at 12:08 PM (The FAF AFAP Digest)
    Aug 22:

    goblet squats, 3 x 15
    hammers, 3 x 30
    power wheel roll outs, 3 x 15
    long arm crunches, 3 x 50
    bicycles, 3 x 50

    spin, 60 min

    Aug 23: fly to CA with Teen Fort

    Aug 24: short swim in college pool (2000) with Teen Fort. Chatted with her coach.

    Aug 25: fly back to PA, what a long trip

    Aug 26: spin, 60 min


    Not much swimming at all to report. It's been a long hard summer, and my training has taken a real hit. I'm a bit in a daze at the moment from all the traveling and massive life changes, and feeling unmotivated. Missing Teen Fort too. I also seem to have come back from CA with a case of dry ey run amok, possibly iritis. I didn't dare go in the pool yesterday with it and today is likely out too. Fortunately, I had some steroid drops on hand from the last time I was afflicted with this. It's a gray day here and it matches my mood.

    Updated August 27th, 2013 at 12:24 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  15. 8|26|13

    Sunday - 1200 SCM aerobic

    Monday - 2550 SCM

    10 x 25 on 1:00 free
    • easy bent arm recovery, hand entry, and downsweep

    6 x 50 on 1:30 fr/bk - fr/br (25/25) per 50
    • easy bent arm recovery, hand entry, and downsweep (frees)

    3 x 25 on 0:30 FK
    • made them (24, 27, 27), and right in to:

    850 constant FK
    • @ 95% E for 8 - 12 seconds off each wall
    • recovery FK each remaining length

    200 FK WFS
    • moderate effort with strong UWD's and breakout kicking

    300 body roll FK WF
    • arms back
    • roll continuously to each side throughout (almost on back at times)
    • maintain breathing at lowest possible angle when rolling to belly

    500 drill WFPS

    My kicking has improved lately. I've known the importance of flexibility and streamline while kicking but never really could fully expressed the potential. I believe I'm learning how to implement this better, and I think it might be from a certain timing (with lower limb extension, flexion, body position, and streamline), rhythm and feel. This rhythm must also work with my stroke.

    Updated August 27th, 2013 at 09:09 AM by __steve__

  16. was supposed to be an easy day but...

    by , August 27th, 2013 at 07:36 AM (Mixing it up this year)
    Like happens so many times when you get into it you just got to give it your all.

    500 free
    500 free kick w/zoomers

    8x25@:45 free burst and cruise
    8x100@1:40 free w/snorkle, paddles & bouy I managed to descend these went 1:30, 1:27, 1:25, 1:24, 1:23, 1:21, 1:21, 1:19

    300 breast kick
    200 breast pull w/zoomers

    200 free
    100 1 arm fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  17. Symmetry...

    by , August 27th, 2013 at 01:12 AM (Alex's swim journal)
    Pyramids provide that. I love the symmetry of certain workouts... though while I'm doing them I'm not so fond. There was a certain symmetry today also in the fact that my first really hard workout after Madison was a repeat of my last really hard workout before Madison. Taper and reverse taper are now complete. Ready to move into my endurance and base-building phase.

    We went to the Racine Y; the new branch out on hwy 20. Nice water park, though I wish they would have used more of the space for lap lanes. As it turns out there weren't hardly any other lap swimmers anyway, so we never had to share a lane. Scotty did a longer warm-up than usual and said he regretted it about half way through our main set. I only did an 800 for warm-up (usually do 1000-1200), but I took a couple of short recovery swims between pyramids. Scotty and I swam all the pyramids together. I'm not too far behind him on fly, though I felt like I was losing a little more ground to him than I have been in the last couple of months. I beat him on almost all the back reps, he wiped the floor with me on breast stroke, and then we were close on the frees, really close on a few reps. Here's what I did:

    WU (800): 400 EZ swim (fr and bk); 4 x 100 IM on 2:00 (1:40-1:45)
    master's minute

    MS (2200):
    500 Fly Pyramid*
    100 recovery
    500 BK pyramid*
    100 recovery
    500 BR pyramid*
    master's minute
    500 FR pyramid*

    CD (1000): 200 fr, 200 bk (both EZ); 4 x 100 IM on 2:00 (1:45-1:50); 4 x 50 fr on 1:00

    TOTAL: 4000 SCY/100 minutes

    *The ladders in these sets were 25-50-75-100-100-75-50-25 with the interval set at :45/25... My 100s fly were in the high 1:30s, I was trying to relax as much as possible the first 75 and try to push a little on the last 25. 100s bk were in 1:32 and felt relaxed. 100s br were about 1:50... I was swimming :50 in the 50s, but just couldn't hold form on the 100s. The 100s fr were both in 1:15... an improvement over the last two times we did this workout.
  18. Workout 08/26/13: OW

    by , August 26th, 2013 at 10:53 PM (Maple Syrup with a Side of Chlorine)
    I had a busy weekend at work and a quick day today. We interviewed for a second exchange student this afternoon. The boy from South Korea is coming on Sunday, and we might be hosting a girl from Germany as well. There are students with no homes to stay in, and with some extra room we are happy to help.

    I headed east this evening, despite the overcast sky and threat of thunderstorms, to meet up with GregJS for a swim at Lake Raponda. Here is the southern edge that greeted us as we drove to the beach to unload:

    No one else was adventurous enough to join us, which was too bad since the poor forecast kept all the boats off the 68 degree water. It was kinda strange swimming under total cloud cover, a little darker to the south with slight light trying to break through to the north. The water in this secluded spot is clear and not very deep, offering a great look at the rocks and other fauna below. Greg and I did a large loop totaling just under 1.4 miles in a little less than an hour. I even got to sample one of Greg's lemon-ginger scones before heading home!

    I am still ahead of GTD and two miles from 200, so even with the pool closed until next Tuesday, I should be on track to reach my goal of 300 miles for the year. We have one more group swim planned for Saturday morning, and I'm going to try to get in a swim or two myself on my own before then.

    Updated August 26th, 2013 at 11:41 PM by rxleakem

    Swim Workouts , Open Water
  19. Monday 8/26/13

    Monday 8/26

    PM only SCY

    800 (200 swim/200 kick w/ board)

    6x25 @ 1:30 scull w/ snorkel (really slow interval to focus on technique)
    100 EZ

    10x200 @ 2:30 AE **
    - cruised the first 9 and worked #10 (2:11, followed by 6 straight 2:10s, 2:07, 2:11, 1:58)

    250 EZ

    Total: 3300

    ** Most of today's practice was stationary body position drills, but the 10x200 was punishment for a few weeks ago when Kyle scheduled water polo for practice and only 12 of the 40 kids in the group showed up. He said we would be punished on day #1 as soon as practice started back up. To be quite honest, I did not find it to be punishing at all, but then again I did not take 3-5 weeks off!

    I also ran with my college girls during their practice, clocking a 21:43 5K (about 6:59-7:00 mile pace).
    Swim Workouts
  20. Monday, August 26, 2013

    by , August 26th, 2013 at 10:11 PM (Grandma Got Run Over By A Swim Team)
    So went to a little meet on Saturday and swam possibly the slowest I ever have in my entire career, other than at practice. Came away super motivated to bust out 100's on the 1:10 pace or better. Accomplished this pretty much this morning, at least. Plan is to be able to do 1:10's on the 1:30, then on the 1:20, then then on the 1:15. Today the main set was 200's and our lane picked the 2:50 interval, which, of course, afforded me a lot of rest. I descended down from about 2:33ish to 2:24ish. On my own at the end, I did 50's on the :45, and made myself go :35 or better on all of them. I think maybe I have gotten into the rut of the "just making the interval is good enough" mentality. That's gotta stop - if I want to swim fast in meets, I have to swim fast in practice! I want my leisurely pace to be 1:15, and right now, it's more like a 1:22. I can repeat 1:15's on, like, a 500, but I'm really pushing to do it, and that's not where I used to be. Changes will be made.

    Todays practice:
    500 back/free
    500 pull
    200 kick (breast)
    5 x 200 @ 2:50, descend 1-5
    100 easy
    8 x 50 kick @ 1:00
    100 easy
    12 x 25; 3 free, 3 stroke (breast) on :45; drill, 4-cycle speed play, sprint
    200 easy
    10 x 50 pull@ :45
    300 breast/free

    Tomorrow: weights!