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  1. Tall Pauls Favorite Workouts and/or Sets

    by , January 31st, 2009 at 10:57 AM (The FAF AFAP Digest)
    I'm trying out the new send a forum post to your blog feature that Jim added.

    I wanted to save this workout to do after taper. Really liked it.

    Quote Originally Posted by Paul Smith View Post

    Kick day at Brophy with Coach Rankin on deck

    10 minute choice warm-up

    8 x 100's
    odds choice @ 1:45
    evens 50 kick/50 drill @ 2:00

    12 x 50's kick @ 1:10
    odds = 25 over/25 under
    evens = 25 under/25 over

    200 kick for time

    8 x 25's dolphin kick on back @ :35

    100 kick for time

    6 x 25's breast kick on back @ :45

    50 kick for time

    8 x 25's @ :35
    - push and swim fast to wall/touch and go into vertically kicking until send-off
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  2. Hot and Cold Water

    by , January 30th, 2009 at 11:42 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    BORKED
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  3. What do you mean, no taper? Hypoxic day then...

    by , January 30th, 2009 at 07:24 PM (The Labours of SwimStud)
    OK so I swam and lifted today. Yes, I have a meet Sunday but it's in season and I want to keep working hard.

    I felt tired at 5 am and forced myself to practice, I got about 1500 in and felt good and relaxed, ready to go again. So I took it fairly steady and modified the workout down by 1000 to round off with 2500.

    500 FR
    twice through:
    4 x 50 1:00 breathe every 3
    4 x 50 0:50 breathe every 5
    4 x 50 0:45 breathe every 7
    2 x 100 1:45 EZ

    The breathe 7's on :45 were a bit hard for me; the first run I did 1, 2, skip 3, made 4 ( I made one of the 100 EZ's a 150 to pay the coach his yardage). Next time I went to a minute and did them. I'll try this set again sometimes but just be more generous with the interval.

    2 x 50 K
    2 x 50 P
    2 50 D
    25 AFAP 14-15 from a push. It felt very good and smooth feel like I'm ready to race...for mid season at least.
    75 EZ
    OUT
    Got home; had an Endurox!

    Late afternoon did half my typical weight session. Feel good but not drained.

    Updated January 30th, 2009 at 08:39 PM by SwimStud

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  4. Launching Taper Tomorrow, Friday, Jan. 30

    by , January 30th, 2009 at 06:08 PM (The FAF AFAP Digest)
    SCY, solo:

    Warm up:

    700 variety swim-kick

    Fly Work:

    20 x 25 UW shooters
    4 belly, 4 left, 4 right, 4 back, 4 fly spin drill
    (When I was doing these on my side, I noticed that all the lap swimmers were swimming uphill and barely kicking.)
    (Going to keep doing these regularly through taper, as they're fun and easy.)

    5 x 100 single arm fly drill @ 1:45

    10 x 50 dolphin kick @ 1:00
    5 w/ board, 5 on back

    Tried to do an AFAP 100 kick with my MF, as Val got me wondering what I could do. But I was sharing a lane at this point. I tried twice, but I was two paranoid about hitting my lane mate and went under the lane line somewhat and aborted the effort after a 25.

    So it was really, 4 x 25 w/ MF, alternate AFAP, EZ

    50 EZ

    15 x 25 easy speed-fast fly + easy 25 DAB
    (fly felt good, better as I went along actually)
    (no interval, I timed my push off for when my lanemate was coming into the wall)

    50 EZ

    Speed work:

    5 x (4 x 50) @ 1:00
    #1 easy swim
    #2 backstroke kick
    #3 backstroke swim
    #4 backstroke kick
    #5 50 back @ 100 pace, about 90% (went 26.5-27ish with fins)

    100 EZ

    4 x 25 AFAP free + 25 EZ

    100 EZ

    Total: 4500

    Did a bit more yardage than I intended, but much of it was easy to medium paced swimming as I transition into taper mode. Feels a bit weird doing that much medium paced work. Felt good in the water today for the first time in awhile.

    Went to the gym -- did 35 minutes of weights and core. Decreased the amount of weight.


    Taper:

    After engaging in my usual penchant of asking questions (Ande) when I'm mulling something over, I've decided to generally follow the Chris/Tall Paul/Ande taper plan.

    Week 1: I will drop the yardage slightly, maybe do around 3200-3400 (more than Ande's recommended amount, but I don't have his base). I'll do only really fast swimming (25s, 50s) and some gentle pace work. No hard aerobic/lactate work at all. This will be qualitatively different than what I have done in the past on week 1. Previously, as I recall, I've cut yardage more and done more speed work. Now, I'm planning on more/slower yardage and less speed work. I'm banking on the speed work and lactate work I've done for months.

    Week 2: Gradually drop down to 1000 with even less speed work.

    Weights: I'm going to lift tonight, only upper body and not as heavy. I'll probably lift very lightly a couple times next week (definitely on Sunday with my daughter, who I'm trying to get to do some light weights for her own shoulder health). If I don't lift at all for 2 weeks, I'm worried my shoulder will feel it. Plus, I'm just not convinced that women need to cut weights as soon as men as I said on the "Drop Dead Taper" thread. Could be wrong about this. But I feel I'm cutting back enough by lifting lightly. I won't lift on week 2, except perhaps doing RC exercises with my 3 pound weights.




    _______________________________________

    Updated February 10th, 2009 at 10:23 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Fly/Breast Day

    by , January 30th, 2009 at 01:30 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla Bettis.

    Warmup
    300 free
    400 IM - drill/kick/drill/swim

    4x25 fly descend on :45
    4x25 breast descend on :45 (try dolphin kick at front of pull rather than old way)

    4x3/4 length fly sprint on :40
    4x3/4 length breast sprint on :40

    6x100 on 2:00
    Odds - 25 fly fast/75 free
    Evens - 25 br fast/75 free
    I was out of it today and didn't catch all my times, but I was coming in right around 1:35 on these.

    12x50 free on 1:00 - br under water cycle off the start - I did these in just around :50.

    100 easy warmdown

    2350 meters

    Notes: My fly still feels off. At one point I remembered that if I pause briefly at the end of my recovery, my hips have the chance to come up and my kick is significantly stronger. But my breathing was still off. Oh well. That new interpretation of the breast stroke dolphin kick is challenging to get the hang of. After a few tries, I quit kicking twice and started to get the hang of it. We'll see how it works when I do a longer IM workout tomorrow morning.
    Categories
    Swim Workouts
  6. FAST FRIDAY

    by , January 30th, 2009 at 10:36 AM (Ande's Swimming Blog)
    Fri Jan 30th 2009

    folks asked me for links to these at today's practice:
    men's 4x100 freestyle relay - Beijing - UNDERWATER VIEW
    phelps turn


    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009

    32 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again
    Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time
    http://www.usaswimming.org/ome

    TODAYS PRACTICE
    5:30 - 7:00
    whitney coached
    scy TSC main pool BLOCKS & Diving well
    swam with Tyler, Todd, & Larry
    Next to Ned Chris & Mark
    Mike, Mike Lovato,
    dove in on time

    started in Diving well
    did 2 1/2 rounds of 150 fr 50 k 150 fr 50 IM
    stop at 5:50

    put on FS PRO LEGSKINS

    5 x 100 fr on 2:00 85% - 90% effort
    went 62, 62, 62, 61, 60

    1:00 rest


    add up times from first set
    2 + 2 + 2 + 1 + 0 = 7
    add 5 more sec
    7 + 5 = 12
    then do a 500 in 5:12 or better

    500 fr STRONG for time
    went 5:10

    200 fr easy

    4 x 50 fr on 1:00
    85% - 90% effort
    held 28's & 29's

    200 fr strong
    went 1:57

    100 fr easy

    SWITCHED POOLS
    went to north end
    had blocks

    5 x 100 fr on 2:30
    from a dive
    85% - 90% effort
    went 58, 58, 57, 56, 56

    1:00 rest

    500 fr STRONG for time
    from a dive
    lead the lane
    went 5:04
    I'm pretty sure this was my best practice time for a 500 free as a masters swimmer


    100 easy

    Updated January 30th, 2009 at 02:36 PM by ande

    Categories
    Swim Workouts
  7. Friday 1/30 - I am BACK!

    by , January 30th, 2009 at 07:43 AM (Mixing it up this year)
    Actually I was excited to see the pool set up for long course. This has been a rarity lately. When it is long course I try to focus on more distance stuff and my Backstroke felt great today.

    20x100 @ 2:00 Free every 3rd 2/3P 1/3K it was supposed to be 1/2 and 1/2 but I stink at kicking and would never make it
    3x200 @ 4:00 Back with paddles Desc 1-3 went 3:59, 3:56, 3:42
    3x300 @ 6:00 Free with paddles and bouy Desc 1-3 went 5:13, 4:57, 4:28
    4x100 @ :10 Rest kick with fins alt fly/free
    100 EZ

    Total 4000 meters
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  8. Workout 1/29

    Got a quick workout in before the boys swam Monroe.

    Warm-up 300 swim, 200 kick
    8 x 50's Long-axis progression drill/swim 1:00
    100 easy
    4 x 25 fly :30 drill/swim
    100 cd

    1200 yards

    Felt ok...just trying to get a feel for the water again since the state meet is 8 weeks away.
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  9. Little swim; big heart!

    by , January 29th, 2009 at 05:35 PM (The Labours of SwimStud)
    Well didn't do much in the aqua today. I helped a colleague with learning fly...yeah, really me teaching it. I just got her doing her kick and then said build it up and work on the arms later.
    Swim was something like:
    2 x 50 Fly
    2 x 50 FR
    4 x 50 FR Snorkel
    4 x 50 FR Snorkel and Paddles
    4 x 50 Paddles
    4 x 50 no gear

    Did the elliptical for 40 minutes and did a little yoga ball too! Quiet day!
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  10. Thursday, Jan. 29

    by , January 29th, 2009 at 03:43 PM (The FAF AFAP Digest)
    Had a bit of a recovery day today, as I trained hard yesterday. The pool has been absolutely deserted the last couple days. It's hard to believe that a little snow keeps people away, but I certainly don't mind!

    Warm up:

    700 variety swim-kick-drill

    20 x 25 US shooters w/MF
    4 belly, 4 left, 4 right, 4 back, 4 fly spin drill
    (smacked the top of my right hand hard on the wall coming up steeply from the last fly spin drill. not a big deal, but it bothered me during practice some.)

    A lap swimmer stopped me during this set, telling me I reminded him of the movie Creature from the Deep Lagoon or Monster from the Deep Lagoon or something like that. lol

    Aerobic sets:

    8 x 100 @ 2:00
    alternate 100 IM, 100 back
    just worked on technique and good turns
    (realize I've been gliding into the wall on the beast-free turn in practice and meets. need to come in faster on this turn.)

    10 x 50 dolphin kick w/MF @ 1:00
    5 w/ kick board, 5 on back
    just cruised in around 30-31

    extra 30 seconds rest

    1 x 50 AFAP w/MF
    went :23 (maybe faster)
    fastest I've ever gone. did the first length UW on my side. maybe that's faster than on my back?

    50 EZ

    Speed set:

    broken 100 back w/fins, 15 seconds rest at the 50 (went 28, 29-30, cramped on the second 50, should have done more recovery swimming after the kicks)

    100 EZ

    broken 100 back w/fins, 15 seconds rest at the 50 (went 27, 29, missed the turn on the second 50)

    100 EZ

    (wanted to do another broken 100, but ran out of time)

    50 EZ

    Total: 3050

    Updated February 10th, 2009 at 10:23 AM by The Fortress

    Categories
    Swim Workouts
  11. Thursday, 1/29/09

    by , January 29th, 2009 at 02:11 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Warmup:
    400 swim, did as 100 free/100 back
    200 kick, did back all flutter kick, except for 5-6 sdk off each wall
    200 drill, all free drills

    12 x 25 on :30, sprint cycle:
    3x around by 25: fast/easy, easy/fast, build, sprint (all choice)
    did 1-4 & 9-12 free, 5-8 back


    3 sets of 6 x 75:
    Set 1: free on 1:30 descend 1-3, 4-6
    went :58-:55-:52, :58-:56-:52

    Set 2 free on 1:10: make the interval
    swam these at about 1:05

    Set 3 choice on 1:30: odds easy, evens fast
    did back went 1:10 on easy ones, 1:00 on fast ones

    50 easy

    12 x 25 on 30 choice #3, 5, and 8 fast
    did fly on fast ones free and back on the others

    swim down
    100 easy free

    Total: 2900 yards
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  12. Thu Jan 29th 2009

    by , January 29th, 2009 at 11:16 AM (Ande's Swimming Blog)
    Thu Jan 29th 2009

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009

    35 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again
    Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time
    http://www.usaswimming.org/ome

    whitney coached
    scy TSC main pool
    swam with Tyler, Todd, Mike, Mike Lovato,
    beside Larry, Max, Ned, Amy Brandon, & Meg
    dove in around 7:33

    200
    2 x 25
    200
    2 x 25
    200
    2 x 25

    20 x 50 FR
    done 4 rounds of
    (3 on 32, 1 easy on 1:00, 1 low breath)

    300 IM done 25 RA, 25 LA, 25 sw

    20 x 50 FR
    done 4 rounds of
    4 on 32, 1 low breath on 1:00
    made the 32's
    didn't make the low breath stuff

    300 done 25 k rs, 25 k ls, 25 sw

    put on FS PRO jammer

    21 x 50 FR
    done 3 rounds of
    5 on 32, 1 easy on 1:00, 1 low breath
    made them all

    assigned: 10 x 50
    odds on 30
    evens on 40
    did: 5 x (odds 50 fr on :30, evens 25 fr on :40 swam half way and back)

    100 easy

    25 SDK FAST
    roll
    whitney timed
    went 10.4


    50 easy

    Updated January 29th, 2009 at 11:49 AM by ande

    Categories
    Swim Workouts
  13. Thursday 1/29 - Feeling sore now

    by , January 29th, 2009 at 07:39 AM (Mixing it up this year)
    This was a tough one for me today. Shoulders are a little sore.

    2x[5x100 @ 1:40 Free
    ...[4x25 @:40 Free Desc 1-4 round 1 went 25,23,20,17 round 2 went 24,22,20,17
    still don't feel much speed

    4x200 @ 3:30 Free with paddles and bouy Desc 1-4 went 2:55, 2:47, 2:41, 2:32

    8x50 @ 1:00 Back 25build/25drill (double arm)
    8x25 @ 1:00 Fly #3&6 fast went 19, 19
    3x100 @ 2:00 IM went 1:39, 1:37, 1:32
    8x50 @ 1:10 Breast 25build/25drill (double kick)
    8x25 @ :45 Fly #3&6 fast went 19,19
    200 EZ

    Total 3700 yards
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  14. Racing the kids is a good thing!

    by , January 28th, 2009 at 04:51 PM (The Labours of SwimStud)
    Especially if you get a PB out of it! Yes it was a good day today and I am amped for myself.

    I had a good 2500 workout this morning:
    3 X
    200 FR 4:00
    200 IM K 5:00
    I did the Fly and Back with fins. It was challenging set for me...kind of crept up on me!

    8 x 100 Drill/Swim by 50; odds FR Evens Ch 2:00
    1-4 I did FR and BR and held my 2:00
    5-8 I probably went out to 2:15 or 2:30 but did back and Fly as my Ch 100s


    From blocks:
    25 (25 EZ)
    50
    25 (25 EZ)
    #1 Tried to sprint a hard 50 but goggles came off so I made it a 25.
    # 2 Put cap on and did 50 from blocks but felt sluggish at 29-30.
    #3 25 went a bit closer to my time, still not feeling great. I think the elliptical yesterday was weighing on my legs

    7 x 50 EZ to cool

    Got in a bit later when some age group kids came to workout, and raced them on a couple of 50's.
    I did a 4 x 50 warm up: FR, FR, BR, 25 SBR and 25 DAB.
    Raced:
    50 SCY in 27.95 which is a PB! I got beat but that wasn't why I raced them.
    Rested and did 50 BR and hit my existing PB of 34.8...which is OK as I wasn't fully recovered.

    Hit the weights after work and did 2 instead of 4 sets of my routine...taking it easy with a meet on Sunday!

    Updated January 28th, 2009 at 05:03 PM by SwimStud

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  15. World Semi-Naked Swimming News

    by , January 28th, 2009 at 04:33 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Why northern swimmers get better workouts than the hot house flower types from California, Arizona, Texas, Florida, and other meteorologically pampered regions of the earth.

    BORKED
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  16. Wed., Jan. 28

    by , January 28th, 2009 at 04:15 PM (The FAF AFAP Digest)
    All county schools are closed, but, happily, all county rec centers and pools are open!

    Warm up:

    400 swim
    200 kick
    400 IM drill

    4 x 75 free @ 1:15, 5 dolphin kicks off each wall, maintaining a 6 beat kick

    Main set:

    4 x 100 back @ 1:40
    1 x 50 back AFAP + 50 EZ @ 2:00
    4 x 100 backstroke kick @ 1:50
    2 x 50 fly, 90%, @ 1:30 (ugh, fly felt dreadful)
    4 x 100 back w/fins @ 1:45, descend to fast and negative split (got down to 1:01) + 50 EZ
    3 x 50 back @ 200 pace @ 1:00
    4 x 100 back w/fins @ 1:45, descend and negative split (got down to 1:01) + 50 EZ
    4 x 50 back, did this as a broken 200 with 10 seconds rest at each 50, tried to even split, was a tad fast on the first 50

    200 EZ

    Speed set:

    8 x 25 free AFAP + 25 easy
    no interval, probably did them on 3:00 or so as ehoch and JMiller recommend for this set

    200 EZ

    Total: 4350

    _____________________________________

    Random thoughts:

    Felt sluggish and times were slower than usual. I'm wondering if this was because I got a deep tissue massage yesterday? (I got in for one yesterday since there was a cancellation. )

    I was scanning my workouts over the last few months (a key benefit to blogging). I've noticed that I've done quite a few workouts exceeding 4000. I never did this pre-Austin. My shoulders don't seem to object to it as much. I'm thinking the weights keep them happier.

    On the other hand, I feel a bit more broken down than usual. Might have overdone the weights last week. So a longer, 2 week taper is probably indicated. Planning on starting Saturday, which is an off day for me. I'll practice Sunday with my team, but probably move down a lane or two.

    Sent in my entries for Auburn finally. (Actually put them in the mail without a stamp the first time. Duh!) I'm swimming the same line up as Austin:

    Sat: 100 IM, 50 free, 50 fly
    Sun: 100 fly, 50 back, 200 back (for 100 split)

    I don't have as much time as I'd like between the 100 IM-50 free and 100 fly-50 back. I'm hoping a lot of people enter this meet.

    My times in Austin were:

    100 IM, 1:06.8
    50 free: 25.9
    50 fly: 27.6
    100 fly: 1:04.2
    50 back: 29.3
    100 back: 1:04.7

    Those were all PBs at the time except for the 50 free. I've already gone faster than the 50 times at a couple meets last Sept and Oct:

    50 free: 25.5
    50 back: 29.1
    50 fly: 27.3

    and been right on my prior 100 times.
    The times were done on 3 day mini-tapers with a B70.

    Hoping to go all PBs if I don't fall down the stairs, get bronchitis, miss a turn, or something equally insidious.

    Updated February 10th, 2009 at 10:24 AM by The Fortress

    Categories
    Swim Workouts
  17. Fat man in the Water 1/27/09

    by , January 28th, 2009 at 03:38 PM (Fat Man back in the Pool)
    Looks like I will have to dig up the practice on 01/20/09 and post later. 1/22 in Hobbs with a dead laptop. Black screen of death indicating a fried bios. Went to have a good dinner instead.
    Saturday was a Scout Training Session followed by a funeral. Yesterday was the first chance back in the tank.

    1/27 New Territory Pool SCY Dana Coached
    This pool is outdoors which means that down here in the big swamp it is aerators in the summer and the only heat is in the water during the cold and last night was. Air temp dropped from 60 to 40 during the course of the practice.

    500 swim
    8 x 50 kick build 1st 25 sprint 2nd
    4 x (4 x 25 stroke descend, 100 IM AFAP, 100 easy) change strokes for each group of 25s in IM Order. Liked this one - a nice 1200 yard sprint.
    6 x 50 stroke/free
    100 easy

    2400 yards- It probably would have been more, but the coach had been coached at least one workout session before this one and she was cold.
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  18. Wed Jan 28th 2009

    by , January 28th, 2009 at 03:24 PM (Ande's Swimming Blog)
    Wed Jan 28th 2009

    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 6 x 205 5 x 205
    bench press 12 x 135 6 x 185 5 x 185
    leg press 8 x 180 8 x 270 8 x 320


    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TXThursday March 5 - Saturday March 7, 2009
    35 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again

    TRAINED WITH THE SAN MARCOS RATTERS
    SCY San Marcos Activity Center Pool
    Skip & I coached
    8:15 - 9:15

    they are tapering for their district meet
    so we did an easy taper work out

    probably went just over 1,000
  19. Fast Aerobic Free/Back

    by , January 28th, 2009 at 12:57 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla Bettis

    Warmup
    400 free
    150 choice sCull
    4x25 choice back drill on :40
    4x25 back swim on :35

    6x75 free descend by 2s on 1:40
    Went 1:20, 1:20, 1:18, 1:15, 1:10, 1:05
    4x50 back on 1:05
    Went 1:00, 1:00, cheated by doing 25 free/25 back, :55
    6x75 free descend by 2s
    Went 1:25, 1:20, 1:15, 1:15, 1:10, 1:08
    4x50 free on :55
    Went :39, :39, :40, :40
    4x25 back - Work SDK and breakout, easy into wall

    Warmdown
    100 easy - I did 75 back/25 free
    2250 meters

    Notes: The nice thing about finally figuring out how to keep a decent body position in backstroke is that my coach can give constructive criticisms that I can start to incorporate. The thing she has pointed out in my past two backstroke practices has been that I have been pushing my hand back at the end of my pull rather than using my forearm AND hand at the back end of the pull. I think I'm getting it on my right hand...but the left doesn't want to cooperate. When it does, I seem to hit the lane line (circle swimming). Does anyone have any suggestions. My backstroke felt pretty good today. I noticed that over the course of my intervals, I relaxed, and went faster! What a coincidence!

    Updated January 28th, 2009 at 04:35 PM by Iwannafly (Dang friends finding mistakes I missed!!!)

    Categories
    Swim Workouts
  20. Wed 1/28/09

    by , January 28th, 2009 at 11:27 AM (A comfort swimmer's guide to easy swimming)
    Solo, SCY


    1 x 100 swim free
    1 x 200 IM drill
    1 x 300 pull breathe every 3/every 5 (alt. by 25)

    8 x 50 on 1:00, odds free, evens one of each IM order
    1 x 500 free, nice and smooth
    1 x 400 pull descend by 100
    3 x 100 kick with 10 sec. rest: last 25 of each 100 is 85-90%
    12 x 25 on 30 choice: #3, 5, 8, and 11 are FAST, did free, back, free, fly on fast ones

    Cool dpwn
    1 x 300, alternated 50 free/50 back

    Total: 2800 yards
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