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  1. Carmel Greyhound Girls Reign Champs 23X

    by , February 14th, 2009 at 07:00 PM (Swimming, Life, and Other Stuff!)
    I was signed up for the IU master's meet today in lovely Bloomington's, IN. I decided NOT to go due to lack of motivation and no one to go with. Instead I had a great NASTI workout, then traveled down to the IUPUI natatorium (home of 2009 LC master national meet) to watch my favorite swim team (Carmel High School Greyhound Girl's) win their 23rd consecutive high school state championship! What a great meet! CHS girls garnered 2 national records: 200 medley Relay-1:41.68, and 200 Free Relay-1:32.75! They advanced multiple swimmers in all finals. Their winning score is the highest total points ever scored in a state championship-427.(I,m not sure if that's national or state record?). Talented Stanford bound senior Jessica Hammes won the Mental Attitude Award!
    Here are a few times/places for CHS:
    200 Med. Relay 1st-1:41.68 natl. record j hammes, l stauder, d mason, m detro
    200 Free- 1)l mason 1:48.99 2)r sheets 1:50.46 3)c marshall 1:54.22
    200 IM- 1)t regan 2:01.83 7)m jex 2:07.63 10) l kramer 2:08.48
    50 Free- 1) m detro 23.47
    100 Fly- 2) j hammes (phelps-like finish w/1st)
    3) r sheets 55.53 5) d mason 56.19
    100 Free- 3) t regan 50.91 5) l mason 51.28 6)m detro 51.53
    500 Free- 1) l jordan 4:53.95 2) Ramsey 5:01.65
    9) c marshall 5:06.43
    200 Free Relay- natl. record 1:32.75 detro, l mason, j hammes, t regan
    100 Back- 1) j hammes 55.29 7) m jex 57.16 8) l jordan 58.79
    100 Breast- 2) l stauder 1:02.84 11) shaheen 1:07.02
    400 Free Relay- 1) 3:24.22 marshall, l mason, sheets, regan
    This was so exciting. My oldest daughter Lindsay was on the team when they won #'s 17, 18, 19, and 20. My youngest daughter swam with all these great girls till she turned 12, quit swimming, and became a XC/Track runner.
    Carmel girls now own the national record for # of consecutive state championships for a girl's team. A boy's hs swim team from Hawaii holds the all-time national record for the greatest # of consecutive state titles for any sports team. The record is 25......I think the CHS girl's will be gunnin' for it in the next couple of years!

    OKAY, now my workout: the water felt great today, and I had 2 of my favorite people to swim with in my lane today!
    1) 700 Freestyle warm-up progressive-building pace
    2) 10 X 125 Freestyle on 2:30 (lots of rest so we swam pretty hard)
    3) 8 X 75 IM Roll on 1:30
    4) 8 X 50 Freestyle on 1:00
    5) 300 backstroke cool-down
    3,250

    I found a meet in Milford, Ohio the end of the month and they have a 1,650 Free. I'm going to try to go to it!
    HAVE A ROMANTIC VALENTINE'S DAY NIGHT!
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  2. Mixing it up with Free and IM

    by , February 14th, 2009 at 02:38 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    Warmup:
    1 x 200 swim free
    1 x 400 reverse IM alt. kick/swim/25
    1 x 200 pull back
    6 x 50 choice alt. drill/build/25 on 1:00


    Main Set
    1 x 100 free on 1:40 (went 1:23)
    4 x 100IM on 2:00 (went 1:40->1:34)
    Rest 1:00
    2 x 100 free on 1:40 (ave 1:23)
    3 x 100IM on 1:55 (went 1:36->1:32)
    rest 1:00
    3 x 100 free on 1:40 (ave 1:24)
    2 x 100IM on 1:50 (went 1:34 on both)
    rest 1:00
    4 x 100 free on 1:40 (ave 1:25)
    1 x 100IM on 1:45 (went 1:31)


    swim down
    1 x 200 did a mix of DAB, easy kicking and easy free

    3300 yards
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  3. My husband signed us up for crash course in scuba diving!

    So for Friday, Sat and Sunday I am not really out of the pool, just under the pool. Another wonderful way to stay close to my dophin roots, so whose complaining?

    I seemed to have strained my hamstring, very annoying. Any suggestions? What is the best way to incorporate a stretching routine into my workout. I don't have a ritual and I know it is really important...especially rotator cuff stretches. I remember reading an article about the 41 year Olympic winner and she actually hires people to stretch her! She stretches hours a day and especially before a race.
    Can't wait to hear how everyone does at their meets this week-end.
    Flippergirl

    Updated February 14th, 2009 at 12:27 PM by flippergirl

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  4. Snow then Rainy Friday the 13th

    by , February 14th, 2009 at 06:30 AM (Swim like an Orca, but faster !)
    Hit the gym before the swim:
    Used a dual cable pull thing, which made it nice to simulate FR, FLY and BK strokes.
    Chops Up 8x20, 3x
    Chops Down 8x20. 3x
    Fly 5x20, 5x22.5
    Back 5x10, 5x12

    Lat Pull down 8x80, 6x100, 5x120
    Lat Press (w/dumbbells) 8x20, 6x25, 5x30
    Curls 20x35 (dumbbells)
    Leg Press 8x280, 6x370
    Laid on back with 10 lb Medicine Ball, over body throw to a mini trampoline set at an incline (so the ball would return), did about 15 reps.

    Thought I would try one of Patrick Cantrell's All Pain All Gain w/o's, I had to trim it down due to time, getting dark, work tonight....
    Used Thursday Feb 12, and completed;
    Warm 200 Swim, 200 IM Drill, 200 Swim(I pulled), 200 Kick.
    main
    3x150 FR, 3x100 stroke, 3x50 K
    2x150 FR, 2x100 stroke, 2x50K
    1x150 FR, 1x100 stroke, 1x50K
    cool 200
    2900yds

    Strokes were BR, BK and FLY

    I skipped a 10x50K (Odds FR, Evens Choice) and 10x50FR descend 5 to fast, ascend 5 to ez 1:10
    (really wanted to do the 10x50FR!!!)

    The slowest time called in the workouts were2:45 on the 150, 2:00 on the 100's and 1:10 on the kicks.
    2:45 was way too much for 150 FR, 2:00 was better. 100 on 2:00 was good for my BR, still learning the Breast-kick.
    Backstroke; still getting used to looking straight up at the moving clouds.
    Fly; struggling with timing. I have a bad habit of coming up to breathe near the end of the pull.
    Improving on the BR kick.

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  5. Friday the 13th and almost VD!

    by , February 14th, 2009 at 12:10 AM (Swimming, Life, and Other Stuff!)
    What a crazy day at work today! There's nothing like getting 2 first grade classes the last hour of the day and directly after their class room valentine (sugar filled) parties. They have lots of energy, but in very short bursts (10 seconds or less). It was fine thought, I knew what to expect from previous years and I was prepared.
    It was a beautiful blue sky day here in Indiana so I scrapped my swim and took a slow run with a buddy.
    It felt good to have the sun beam down on my head and breathe some fresh cool air. I miss running
    I am entered in the IU Swim Meet tomorrow but I have lost my motivation to go. I found out I'm the only NASTI entered; we usually do a road trip and have 10-12 swimmers going down together. I should probably just make myself go, but a 90 minute drive alone/warm-up/5 swims all alone doesn't sound fun. I guess I'd rather just go to practice and try to get a good workout. Maybe tomorrow morning will give me a new perspective on this situation.
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  6. Friday, Feb. 13

    by , February 13th, 2009 at 11:49 PM (The FAF AFAP Digest)
    Flew to Atlanta and drove down to Auburn. All went very smoothly, except hip sore from all the sitting. Drove out to the Aquatic Center. Did about 700 yards to loosen up and took a hot shower for about 20 minutes. Facility flaw: no whirlpool. Pool looks fast. Was told the competition pool opened at 6:00. It didn't, had to leave I will meet the bulkhead for the first time tomorrow in the 50 free. Good thing that's my "6th event." I observed widespread fin use by the mens and Womens college team. The senior age groupers who practiced after were doing timed swims with fins from the blocks.

    Had dinner with friends. Will sleep in and go early to warm up since I'm in Event one, Heat one.
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  7. 1, 2, 3.

    by , February 13th, 2009 at 07:55 PM (The Labours of SwimStud)
    Well got a good couple of workouts in today. It began at 5am with a good 3000.

    300 FR
    300 IM K/D/Swim

    3 times through:
    50 DR 1:15
    50 K 1:15
    100 Swim 2:30
    #1 best stroke, # 2 worst #3 free.

    9 x 50 IM Transistion 1:00 I MADE THEM ALL
    150 EZ with fins

    12 x 25 IMO 1:00 Blocks. BK slowed us down a bit but was still good.
    3 x 200 FR 3:45 breathe 5,3,3,5 (special request)
    6 x 50 EZ

    Got back in a few hours later and did
    12 x 25 K with board HARD on 1:00 made 25's
    3 x 100 K RI :15 #1 Fr # 2&3 fly.

    After work did my full weight routine in the gym. Feel good and tired now...
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  8. Final day of meet preparation

    by , February 13th, 2009 at 01:45 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to 11:30 AM at the downtown YMCA, coached by Priscilla.

    Warmup:
    200 free
    200 IM drill
    12x25 on :40, descend each set of 4
    1-4 choice - I went back and actually got down to :24 or :25!
    5-8 fly - I did one arm fly except for the last one
    9-12 breast - coach has been working on my kick to keep my knees narrower. It's starting to come around and I'm feeling stronger on br again.

    2 starts and 1/2 length sprints - fly and free
    250 ez back and free warmdown

    1000 meters

    Well, I've succeeded in making myself nervous for the 500 free tomorrow. I think I will try to treat it like running the mile in track. Take the first lap out conservatively, build the second lap to strong and try to hold on. I will also try to keep track of my stroke count, since maybe that will distract me from the pain that I see coming!:-)
    Categories
    Swim Workouts
  9. One more try!!

    by , February 13th, 2009 at 01:23 PM (Mike's Rocky Mountain Blog)
    OK...so I've started and stopped this blog a couple of times. Luckily, I'm more disciplined about my training than I am about logging it. Since the Boulder Pentathlon (Jan 24th), I have decided that I will focus strictly on Breaststroke and Butterfly events for the remainder of the season. I don't recall the details of the workouts since that meet on January 24th, but I can summarize.

    My thinking is that, although I'm swimming respectable fly and breast times, I haven't really trained specifically for those events. Since the 24th, I have eliminated almost all easy freestyle and all backstroke from my workouts. My workout yardage has sunk to 1800-2500 yards, but the intensity is way up. I'm doing slightly more breaststroke most days but I am starting to work in some longer butterfly sets and swims. I typically do at least 400 yards of kicking for each stroke. I have also been very liberal in my use of Zoomers for at least part of my fly sets and kicking. I am emphasizing SDK (for fly) and pulldown (for breast) and breakouts throughout the workout. This is putting me into oxygen debt pretty quickly and for most of the workout.

    I have been consistently lifting 3 days per week. I'm focusing on a cycle that includes roughly one week each for light, medium, and heavy lifting with an emphasis on measuring strength and endurance gains through each cycle. I have added more core stabilization exercises to my ab routine.

    If the fly/breast workouts don't kill me, I plan to add some plyometric stuff to my dry land. I can do this at home, but haven't found the energy lately.

    Does anyone have any experience with this kind of a program? I'm finding that the entire workout is pretty much hypoxic. I feel like I have made pretty significant strength gains in my shoulders and legs particularly. I'm really hopeful that this will translate into significant time drops at the next meet on Feb 28th.

    I welcome any comments or thoughts.

    Mike
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  10. FAST FRIDAY

    by , February 13th, 2009 at 11:47 AM (Ande's Swimming Blog)
    Fri Feb 13th 2009

    TRAINING for SPEED and STRENGTH

    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    20 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    MEET: 2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    MEET: Masters Nationals
    Fri May 8 - Sunday May 10


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    whitney coached
    scy TSC main pool
    swam with mike, tyler, todd, larry, jen, amy, brandon & doug
    dove in on time

    started with FS PRO Jammer

    warm up
    2 rounds of 200 fr, 150 fr, 100 k, 50 few breaths

    MAIN SET

    3 rounds of:

    Round 1:
    100 fr on 2:30 done 025 fast 075 easy

    100 fr on 2:30 done 050 fast 050 easy
    went 29

    100 fr on 2:30 done 075 fast 025 easy
    went 45

    100 fr on 2:30 done 100 fast 000 easy
    dove
    went 54

    100 easy on 2:30

    200 fr fast
    went 1:56


    100 easy on 2:30


    Round 2

    assigned: 100 fr on 2:30 done 025 fast 075 easy
    did: skipped to put on B70

    assigned: 100 fr on 2:30 done 050 fast 050 easy
    did: skipped to put on B70

    100 fr on 2:30 done 075 fast 025 easy

    100 fr on 2:30 done 100 fast 000 easy
    dove
    went 52

    100 easy on 2:30

    200 fr fast
    went 1:54


    100 easy on 2:30


    Round 3:

    skipped all the 100's to rest up for the 200 hard

    200 fr fast
    went 1:52


    100 easy on 2:30
    Categories
    Swim Workouts
  11. Good luck, Self Pity, Soy Jimby

    by , February 13th, 2009 at 10:13 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I was all set to post this yesterday when Comcast had an outage in our area, cutting off Internet, TV, and land line phones at our house. I will try again and hope it is not too late...

    G
    O
    O
    D

    L
    U
    C
    K

    Leslie!

    Whip them Johnny Rebs down in 'Bama or wherever the hail Auburn is.

    *

    I have decided to leave the Self Pity part out. Now, to the sickbed, in the poor house, with the vultures of the IRS gathering in a roost on my headboard, a hasty retreat I beat.

    *
    Soy Jimby means, in Spanish, I am Jimby.

    Soy Jimby means, in English, the specimen I am slowly turning into now that I am consuming soy protein and its various constituent isoflavones in amounts that have been virtually impossible to ingest over the vast majority of human history.

    I suppose it is somewhat grammatically correct in Spanish to say, Soy Jimby y tambien soy Jimby, or "My name is Jimby and I am also this Jimby you see before you who is slowly being replaced, one molecule at a time, by soy."

    I do not think any Spanish-speaking person has ever said this. Nor do I think that it is likely one ever will.

    In any event, here is Silky mud in your eye. Forgive the misspelling in today's very short film's title. It should be "or" not "of."

    [ame="http://www.youtube.com/watch?v=WkJCXbrEDx4&eurl"]YouTube - Mud in Your Eye of How to Consume 25 g of[/ame]
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  12. Friday 2/13 - Nice and Easy

    by , February 13th, 2009 at 08:28 AM (Mixing it up this year)
    Still nursing a sore right arm but could swim fine once I was warmed up. It didn't help that the guards showed up 15 minutes late so this was a short practice in 75 min.

    1000 Free as 200swim/pull/swim/kick/swim
    10x50 from block 3 free, 3 breast, 3 back, 1 fly 15 yard break out hard off start then EZ free
    1000 kick with fins 200 BR, 200 Fr, 200 Fl, 200 Bk, 200 Fr
    500 Free every 4th 25 with 6 beat kick

    Total 3000 yards
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  13. NASTI Thursday!

    by , February 12th, 2009 at 11:30 PM (Swimming, Life, and Other Stuff!)
    I worked at school till 4:10 then rushed off to a Yoga class for an hour. This yoga is definitly "gym style" yoga; it's okay but nothing like the vinyassa flow class I used to take at APYC.
    I'm excited for the 3 day week-end coming up. We get Monday off for President's Day!
    I am scheduled for jury duty next Tuesday. I guess you call in Monday night to see if they need you...if they do you go. I would like to serve on a jury just once, it would be another chapter or adventure in life I've never experienced. I've heard it's boring but I'd just take a good book for the down time.
    Well, now for the amazing workout feats of the NASTI Swim Team on 2/12/09 (drum roll)

    1) 400 Freestyle swim warm-up
    2) 10 X 100 Freestyle-swim 75/rest 5 sec/25
    sprint on 2:00 interval
    3) 10 X 75 Freestyle-Swim 50/rest 5 sec/sprint
    25 on 1:30 interval
    4) 5 X 50 Freestyle- 1:00 interval
    5) Easy 200 Backstroke cool-down
    **2,600 yards
    I had a lane to myself for the whole work-out tonight. It was quite a nice change from Sunday when 6 of us were squeezed into a lane.
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  14. Short and sweat!

    by , February 12th, 2009 at 10:40 PM (The Labours of SwimStud)
    I dd a 45 min elliptical got HR up to 155...more comfortable today.
    Got in late at work and did 500 yards EZ to stretch off.
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  15. Lots of 50's

    by , February 12th, 2009 at 03:10 PM (A comfort swimmer's guide to easy swimming)
    Interesting workout today. Didn't seem real hard at first, but it kind of sneaks up on you.

    SCY, solo

    Warm up
    300 swim free
    200 swim no free (did back/breast by 50's)
    300 drill choice (did 200 free drills, 100 back drills)


    Main Set
    Go 50s on the 1:01. For each 50, leave on the interval and make it back by the next top. So, for example, on the 2nd one, you leave on the 1 and have to go at least a 59 to make it back by the top... for the 21st one, you leave on the 20 and have to go a 40 to be back by the top. Stop when you don't make it back by the top.
    (I made 27 of these, missed making it on #28 by less than a second.)

    Once you miss the interval...
    200 easy

    12x25 on 40 12.5 underwater kick, 12.5 swim every 3rd one fast (did 1-6 on belly, 7-12 on back. It takes about 15 underwater sdk's to make it midway across the pool.

    Cool
    100 easy
    --
    Total 2800 yards

    75 minute yoga class tonight

    Updated February 12th, 2009 at 05:29 PM by poolraat

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  16. The MAC was closed for college meet so they send us to th Y.

    They have a sauna and steam room so no problemo.!!
    Got in the water to warm up and there was only one lane for swimming laps. As I rounded 500 yds it occured to me that I want to do the 1000 at my meet Feb23. So I picked up the pace and kept going. I clocked my last 2 50s at a 45 on each. I will at least finish! This was a good idea for me as I started slow and finished hard. I usually go into that long stuff going way to fast, konking outing at the end.
    Used their flippers to kick. I have a shortened pair. I felt myself straining my hamstring with their long ones so I stopped. I thought it through and remembered limpin' around all day in the past. Feeling smug for engaging my brain twice during this work out.
    250 kick (only)
    250 pull
    250 back
    250 breast
    3 50s on 1:00
    50 side drill
    200 cool down
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  17. 1000 + SCM Thursday, Feb. 12

    by , February 12th, 2009 at 12:56 PM (The FAF AFAP Digest)
    Last day of ditzing around in the pool like a noodler:

    700 warm up
    2 x 25 build
    2 x 25 easy speed fly
    200 easy

    _________________________________________

    Taper News:

    No real hypochondriasis at the moment. Shoulders are a bit sore from tossing and turning last night. Still holding at just congestion! Speaking of hypochondriasis, this will be my first big meet in awhile without my blogger buddies Jimby and SwimStud. Is Jimby my good luck charm or does he encourage hypochondriasis? He is always a good source of Jolt Gum ...

    The timeline for the meet is out. There are 1650 entries -- quite a lot for a regional meet.
    I should have enough time between my first and seconds events each day, thanks to my sandbagging of the first event. I'm a bit worried about warm up on Saturday, since I'm in heat 1 of event 1 and have to budget ample time for struggling/wiggling/wrenching myself into the new tech suit. I've been very spoiled by my stretched out B70. I was down to about 3 mintues to get into it. Now, I'm back to 30 minutes. lol.

    Will probably go early and warm up in the warm up pool on Saturday morning. (By early, I mean about 11:00 am.) May try to get to the competition pool late Friday afternoon if my flight is on time and I don't get stuck in traffic. I've been told the bulkhead is tricky, so this is probably a good idea.

    Looking forward to meeting Heather Reitz, Swimcat, Karlene, Glider & others and seeing Elise again. I'm counting on Elise to get me from the hotel to the pool as I am always getting lost. Why is it so confusing to find the damn pool on a college campus?!

    SCM Times:

    Preliminary SCM rankings are out.

    http://www.usms.org/comp/tt/toptenin...wimmerID=038W8

    Did better than last year. I find it somewhat comical that my worst ranking was 50 fly. I even did better in 100 fly than 50 fly. A first! Biggest improvement is in the 100 IM. I swam in 3 SCM meets this year (Albatross, IGLA and one day at Rutgers). I did 3 day mini tapers for the first two and rested a week for Rutgers. The week of IGLA, I lifted and ran, so think I could have gone faster in the backstroke events and 50 fly. (Wait, I did in the 50 fly .... lol) It'd be nice to do a 2 week taper one year for a SCM meet. I wish there was a bit more competition for the top spots in my age group. Right now, they're completely dominated by KPN.

    Updated February 12th, 2009 at 04:12 PM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  18. 50 bk 23.6

    by , February 12th, 2009 at 11:42 AM (Ande's Swimming Blog)
    Thu Feb 12th 2009

    TRAINING for SPEED and STRENGTH

    WEIGHTS (LIFTED 5:30 - 5:55)
    bench 10 x 135 6 x 185 5 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270
    BANDS 3 sets


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    21 days / 3 weeks away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    MEET: 2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    MEET: Masters Nationals
    Fri May 8 - Sunday May 10


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with tyler meg & doug
    beside larry ned paul desiree & amy
    dove in at 6:37

    warm up
    assigned 4 x (150 fr, 50 k, 50 with 3 breaths)
    did 2 full rounds one partial round

    10 x 50 fr on 1:00
    fast on #5 & 10
    went 25 & 23

    50 easy

    10 x 50 fr on 0:55
    fast on #5 & 10
    went 25 & 24

    50 easy

    10 x 50 k on 0:50
    fast on #5 & 10
    went 32 & 29

    50 easy

    10 x 50 bk on 0:45
    fast on #5 & 10
    went 28 & 26

    50 easy

    10 x 50 fr on 0:40
    arms hurt skipped a 50
    fast on #5 & 10
    went 28 & 27

    assigned 10 x 50 on :35
    did: SKIPPED IT

    assigned 10 x 50 on 30 with fins
    did: SKIPPED IT

    changed into FS PRO legskin

    50 bk fast
    roll start
    whitney timed
    went 23.6


    50 easy
  19. Wednesday Feb 11

    Last night I hit the weights for the first time since the back injury. I'm not ready to hit the lower body hard core yet and not sure I want to try the weight circuit I was doing when I hurt myself so I stuck with light upper body weights.

    45 minutes of spin class - more like 50 she kept us long.

    Thursday night is kick night - my hope/plan is to get a solid 1200-1500 kick in. Hopefully a mix of flutter and dolphin. We'll see ...
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  20. Thursday 2/12 - Is it Thursday already?

    by , February 12th, 2009 at 08:33 AM (Mixing it up this year)
    Just losing track of the days here. Have a meet this weekend but I am only doing 4 events since I have to coach as well. Kayla, Reagan and I will be in the same heat for the 50 and 100 free events. Should be fun. I hope the right arm calms down by then.

    30x50 @ :55 Free middle 10 with 6 beat kick
    10x50 @ 1:15 Breast 1/2 pull 1/2 kick
    10x50 @ 1:15 Breast
    4x25 @ :45 Breast Scull
    4x100 @ 1:45 Free EZ
    4x25 @ :45 Breast Kick
    4x100 @ 1:45 Free EZ

    Total 3500 yards
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