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  1. Driving slow on Sunday morning...

    by , February 15th, 2009 at 01:00 PM (The Labours of SwimStud)
    Back felt tight this morning so I opted for a swim versus a go on a cardio machine.

    100-500-100 pyramid on 1:40/100
    The back half began to weigh on me though, and I was not getting much rest but that's a good thing as it's a workout. Still held my stroke together and didn't have to pad the intervals.
    5 x 100 K mod, board and fins 1 FR, 4 x FL.
  2. swam in dallas

    by , February 15th, 2009 at 12:42 PM (Ande's Swimming Blog)
    Sun Feb 15th 2009


    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    18 days away
    Meet format: Short Course AM, Long Course PM
    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

    9:00 - 10:00
    Bobby Patton coached
    LCM in DALLAS at SMU outdoor pool
    swam with patti, liam, david swenson, jason fink, & jim dolan
    jay yarid was nice enough to lead me to the pool, saw mook rhodenbaugh & eddie sinnot

    500 warm up

    10 x 50 on 1:00
    odds 25 dr 25 sw
    even 50 fr easy

    12 x 50
    1 12.5 fast 37.5 easy
    2 25 fast 25 easy
    3 37 fast 12 easy
    5 50 easy

    200 easy

    6 x 50 on1:30 37.5 fast 12.5 easy
    these were hard

    200 easy

    25 fast for time
    went 11.8
    bobby timmed
    Swim Workouts
  3. February 14, 2009 (Holiday Boycott Workout)

    by , February 15th, 2009 at 01:59 AM (Mike's Rocky Mountain Blog)
    This is a tough one to log. I spent 3 hours at the gym this morning because I just could not get going. Here's what I did


    200 BR (Long & Strong/Count Strokes)
    200 BR Kick (no kickboard/stretch/count kicks - 25 yds in 5 kicks w/no pulldown)

    2 X (5 X 50) BR @ 1:00 Desc
    1-2 - emphasize glide
    3-5 - hold under :40

    **All fly with Zoomers**
    200 FL (25 Left/25 Right/25 Breakout + 3 strokes/25 Swim) X 2
    200 FL Kick w/kickboard

    2 X (5 X 50) FL @ 1:00
    1-2 (25 Left/25 Right)
    3-5 Swim hold under 35

    Dry Land:

    20 minute core/ab routine
    Plyometrics (broad jump, lunges, one-legged jumps) for 30 minutes

    3 X 15 for
    Leg Extensions
    Tricep Extensions
    Dumbbell overhead tricep extensions
    Dumbbell curls

    This should have taken 2 hours, but I stretched it out to 3. I was extremely sluggish and out of sorts.

    Maybe tomorrow will be better.
  4. Valentine's Day...."I blow my nose at you" (A personal blog)

    by , February 15th, 2009 at 01:44 AM (Mike's Rocky Mountain Blog) I've always had it out for this holiday. It's completely made-up and a ruse to extort money from poor bast&!rds who already have too many obligations as it is. So I'm supposed to purchase a card and/or flowers and/or candy for my mother, aunt, ex-mother in-law (don't ask), daughter, fiance, son (he's nine), ex-future step kids (explained below), etc., etc. Seriously, the price of flowers in the week leading up to this "holiday" quadruples...and you thought you were only getting screwed at the pump (oh yeah, we're not getting screwed at the pump anymore but our children just went a trillion dollars more in debt).What the heck, I can spend $300 on candy that's going to make everyone fat, flowers that will die, and sentiments written by someone else!..but I digress.


    And I haven't even told you about the special wonder that heightens the "specialness" of this V-Day. My fiance (with whom I live) and I decided to split last weekend. (Thus, the ex-future step kids. Yes, its a mess) I'm devastated but determined to channel all energy (positive/negative) into my swimming. In the meantime I'm finding myself strangely compelled to look for a Hallmark card that fits this occasion (they seem a little short on stock for the "You're a Wonderful Person...NOW GET OUT!" cards) I think all the emotional stress of my personal struggles settled squarely upon me this morning (see workout blog).

    Since I'm going back to single (and bachelor) fatherhood, I'll need to be very opportunistic about working out. I haven't figured out how to squeeze in workouts on the days I have the kids. I'm going to have to find a lunchtime swim somewhere.

    Sorry, I digressed again. I suppose the point (and the reason for the French Knight (pronounced k-ni-git) reference, is that if they insist on holding their little holiday a mere seven days after I break up with someone, I reserve the right to poo-poo and boycott it.

    Merry Valentines Day (or whatever)!
  5. David Gregg III Memorial Meet 2-14-2009

    by , February 14th, 2009 at 11:55 PM (TJ's Blog of Slow Swimming!)
    NOVA of Virginia Aquatics Center (SCY)

    600 free, alternate 100 swim, 50 kick.
    2x50 easy, accelerate from flags and work turn and streamline.
    100 easy

    I went 7:00.94 in my 500 free. The timer did not get reset between heats, so there were no splits for my heat. I felt strong the whole race and tried to keep a good catch. I intended to count strokes for at least a few of the lengths, but I never remembered after any of my turns. This is nearly 15 seconds faster than my best, which was at this meet last year. I was happy with the time.

    300 easy warmdown (hindsight being 20-20, this was probably not enough)!

    1600 yards

    Updated February 15th, 2009 at 05:49 PM by Iwannafly

    Masters Swim Meets / Events
  6. Auburn, Day 1

    by , February 14th, 2009 at 11:22 PM (The FAF AFAP Digest)
    Blogging from my iPhone, which usually means typos, as it has a mind of it's own.

    The highlight of my day was the event I least expected to bust out a time in: 50 free. Just goes to show you, you never know what event will be "on" especially with unpredictable 50s.


    100 IM: 1:04.1

    Previous best was 1:06.8 in Austin. This was about what I expected to go based on my time from Rutgers. Had completely lopsided splits as usual. Out in 28.7. My heels kept popping out of the water in the evilstroke. Turns were slow as usual. Without remedial evilstroke help, this might be as fast as I can go. Everyone faster than me in this event can rock a 50 evilstroke. Still very happy as it's 2.7 seconds faster than my previous best.

    50 free: 24.94

    I was thrilled!!!! Previous best was 25.5 from the Sprint Classic in a B70; went a 25.99 in Austin. So this was a big drop. Had a sub par turn, but turnover felt good. This seems like a pretty big breakthrough for me. I was so shell shocked when I looked at the scoreboard, I had to ask the timers what my time was.

    50 fly: 27.2

    Meh. Wanted to go 26.9. Did everything wrong: two bad breakouts, bad turn, and too close to the lane line. Friend thought I might have nicked it. Not sure what happened on the turn. Didn't have my feet set well and got a bad push off/streamline. Or, who knows, maybe I was hungry from skipping lunch. 50s are tough, you have to execute perfectly, especially in SCY. Since I rarely go off a block, this is a problem. This is why I vastly prefer meters to yards. No big deal, though, I'll give it another whirl at Zones. Right now, it's a PB with correctable mistakes. I think I have good fitness and raw speed, it's the technical aspects of my races that need work.

    Not sure about the officiating at the meet. I asked about getting a split request in my 200 back. They looked at me as if I was from Mars, didn't know anything about forms and didn't know the rules. I had thought this was commonplace based on all the people I see getting official times from split requests ... Doesn't inspire confidence in me, especially after the 50 fly fiasco. Why do so few officials know the USMS rules?

    In any event, I may not get to swim it. I hadn't focused on the fact there is a time change between here and Atlanta when I booked my flight. I may have to scratch this event to catch my flight. Really bad planning on my part. May try to squeeze it in, but it will be close. Will play it by ear.

    Had my usual meet insomnia last night. Would really like to go to sleep before 3:00 am. Got a lot of sleep the last two weeks, so that may have to suffice.

    Updated February 15th, 2009 at 11:53 PM by The Fortress

  7. Saturday 2/14 - Another meet day

    by , February 14th, 2009 at 08:12 PM (Mixing it up this year)
    After a long day I am just plain bushed. I almost prefer a full day with 5 events each day, most in best times is less tiring than coaching and trying to race while being on call at the hospital and having a system go down. Thankfully I was able to see the last 2 races my kids had before having to pack up and go to work.

    From a meet perspective I was not too surprised that my times were off. Only swam the 100 Free and 100 Back. Died at the end of each race and my feet started hurting by the end of the meet. The best thing was seeing my son take 8 seconds off his 100 Free and 7 seconds off his 100 Back. The kids on my team all did well too, dropping lots of time and having lots of fun.
  8. 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

    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!
  9. 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

    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
  10. 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.

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

  11. 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.
    3x150 FR, 3x100 stroke, 3x50 K
    2x150 FR, 2x100 stroke, 2x50K
    1x150 FR, 1x100 stroke, 1x50K
    cool 200

    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.

  12. 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.
  13. 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.
  14. 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...
  15. 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.

    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!:-)
    Swim Workouts
  16. One more try!!

    by , February 13th, 2009 at 01:23 PM (Mike's Rocky Mountain Blog) 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.


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


    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
    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

    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


    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
    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
    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
    Swim Workouts
  18. 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...




    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=""]YouTube - Mud in Your Eye of How to Consume 25 g of[/ame]
  19. 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
  20. 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.