View RSS Feed

All Blog Entries

  1. Wed April 4

    by , April 4th, 2012 at 06:03 PM (The Labours of SwimStud)
    Well I'm nursing a cold but I managed to get in a 2000 yard workout today. I worked with one of the age group coaches on starts for a good 20 minutes...but think it might be difficult to adopt new ideas before nats now.
    Something for LC then...

    Speed Sets:

    2 x (4 x 25) @ :45
    1 = fast breakout
    2 = build into race pace turn
    3 = EZ
    4 = 90%
    50 EZ

    5 x (25 AFAP kick w/fins + 75 EZ) @ 3:00
    100 EZ

    5 x 50 swim choice @ 1:30
    1 = smooth DPS
    2 = 35 fast @ 90%
    3 = 50 fast @ 90%
    4 = cruise
    5 = AFAP
    200 EZ

    5 x 100 swim choice, fins optional @ 2:00/2:30
    1 = smooth DPS
    2 = negative split
    3 = fast, broken @ 50 for :10
    4 = EZ
    5 = AFAP, broken @ 25 for :10
    200 EZ

    4 x 25 Chute 1:30

    I messed up #4 so improvised and found a new little chute drill I like
    Fast hard start...ez to black line...stop :10...drag race to wall. Might do more of these.
  2. Wed., April 4

    by , April 4th, 2012 at 05:06 PM (The FAF AFAP Digest)

    rehab exercises (20 min)
    explosive leg press, 170 x 4 x 12
    low row negatives, 50 x 3 x 10
    total ab machine, 90 x 2 x 25
    leg extensions, 70 x 3 x 10 fast
    goblet squats, 25 x 1 x 15
    resisted start track jumps, 40 x 1 x 15
    altitude drops + squat jump, 2 x 6
    knee tuck jumps, 10
    med ball slams, 2 x 10
    captains chair leg raises, 3 x 20

    Stretching/Foam roller, 20 min -- will do more later


    Last day of drylands! Good thing too, as I'm feeling creaky. Tweaked my lower left back last week with all the good mornings and squats one workout, so I've mostly avoided those this week.

    Heading up to Pittsburgh for the weekend. Will swim some with Jimby on Friday. Probably take the rest of the weekend off except for rehab exercises and stretching.
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/05/12

    by , April 4th, 2012 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout. One week out from Y Nationals.
    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :20 @ each 200.
    Choice, fins optional.

    6 X 50 kick 1:15

    6 X 50 swim 1:15
    Choice. 1-3 perfect stroke, 4-6 descend to fast.
    #6 @ 100%

    3 X 100 2:15
    Choice. Swim @ 85/90%

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Wednesday, 4/4/12

    by , April 4th, 2012 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up (950)
    300 choice - 150 free/150 back
    200 kick – on back in streamline
    9 x 50 ds 3 3/55, 3/50, 3/45
    - all free, ave 39

    Wake up Sprint Set (400)
    16 x 25/30 - Every 4th Fast
    - all free, fast ones 15-16, others 18±

    Broken Swims: 200 Backstroke Race Pace (1300)
    2 x (200 broken + 100 easy)/7:00 = 100 – 10sr / 50 – 10sr / 50
    - #1 went 2:47 (1:25-43-41), #2 went 2:42 (1:22-41-39)
    4 x 75/1:20 smooth
    2 x (100 broken + 100 easy)/5:00 = 50 – 10sr / 25 – 5sr / 25
    - #1 went 1:19 (40-20-19), #2 went 1:17 (:40-19-18)

    Kicks –dolphin (400)
    16 x 25/40 w/fin under H2O
    25 on back
    25 on R – side - calf cramped on this one so I stopped here.
    25 on L – side
    25 on front

    Warm Down
    100 easy free

    Total: 2800 yards
  5. Wednesday 4/4/12

    Wednesday 4/4

    AM only SCY

    I took Tuesday off to completely recover from the weekend. It definitely helped today!

    600 swim (100FR/100BK)
    400 pull
    2 @ 1:20 D1-2
    2 @ 1:15 D1-2
    6 @ 1:10 hold low red HR (1:01s, 25/10) <-- HR dropped, so we have progress!

    2x (RD1: FR swim, RD2: kick w/ fins), (swim times in parentheses)
    300 @ 3:45/4:10 red HR (3:09)
    3x100 @ 1:45 kick
    2x200 @ 2:30/2:40 D1-2 (2:17, 2:02)
    4x50 @ :50 kick
    3x100 @ 1:15/1:20 STRONG (1:00, :59, :58)
    4X25 @ :25 kick

    200 EZ

    Total: 5400
    Swim Workouts
  6. 04.04.12 - Wednesday workout

    by , April 4th, 2012 at 08:50 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Pool temp down to 84... felt nice!


    400 warm up

    4 x 100 - 1:30 convert free to IM

    8 x 100 - 1:30 (:05) Up/Down Fly (Start w/ 100 fly)
    8 x 100 - 1:30 (:05) Up/Down Kick

    300 - 4:30 1st 75 Fly
    300 - 4:15 1st 50 Fly
    300 - 4:00 1st 25 Fly
    1:00 Rest
    300 - 3:45 (3:30)
    50 Easy

    5 Times through:
    * 100 Hard - 1:20 (1:01 - 1:04)
    * 50 Easy - :50

    100 Cool down

    (4500 Total)
    Swim Workouts
  7. wish i could have done better today but....

    by , April 4th, 2012 at 07:18 AM (Mixing it up this year)
    I forgot to eat last night and swam on an empty stomach as usual. End result, no energy and slow workout. My on fault here.

    500 free every 4th lap kick on back
    8x25@1:00 burst(fly) + cruise(free) Bill Forrester corrected my stroke this morning after #2 felt better apparently I was not getting enough reach
    100 EZ
    8x50@1:30 free kick w/zoomers BA held 46's I am trying to stay away from my full size fins
    200 EZ
    10x25@:45 no breath free I could only make it to the last black line
    100 EZ
    8x50@1:30 free BA held :36's
    200 EZ
    4x25@:45 shooters w/zoomers
    50 EZ

    Total 2500 yards
  8. Tuesday, April 3, 2012 5:00pm

    by , April 3rd, 2012 at 10:17 PM (Fast Food Makes for Fast Swimming!)
    I took yesterday off, but not by my choice. Normally I'd be right back in the pool even after a full weekend meet. Work comes first, even though we don't like it! My job is doing 10 hour days this week since we have a holiday on Friday. Good Friday is given to us rather than Independence Day in the summertime. They can't afford to have a day off in the summer with cherries in full harvest. And the holiday this time of year is kind of nice too!

    1000 Free - this is the longest continuous w/up I've done in a long time. It felt good to just "go".

    5 x 100 Free Pull @ 1:30 (did this with the buoy between my ankles) (1:17ish)
    I saw the Univ. of Idaho women doing this in their practice before our meet last weekend, and thought I'd give it a shot. Hard as hell to keep the buoy there on the turns too, and you can't go very fast either.

    10 x 50 Kick w/ board @ :55 (:44-:48s)

    Main Set:

    5 Rounds of:
    • 75 (50 Free, 25 Fly) @ 1:10/1:10/1:05/1:00/:55 by rounds
    • 75 (25 Free, 50 Fly) @ 1:20/1:15/1:10/1:05/1:00
    • 75 (all Fly).............@ 1:30/1:20/1:15/1:10/1:05
    • 75 (all Free) always @ 1:00 each round
    • no rest between rounds...just stay on interval
    This 1500 yard (1/2 Fly) descending round interval set was awesome!! I know it looks like hell, and it was! But for some reason my body just loved this today. Most days there's no way I would subject myself to something like this. The 5th round was a killer. I was able to maintain :51-:52s on the 75 Flys throughout the set.

    100 Kick w/ board EZ

    16 x 25 Free stretch out @ :30
    did the last one Fly fast

    4000 Yards
  9. Solo swim at the Y

    This morning I had an early appointment on the other side of town—I had to be across the park by 7:45. But that was no reason to miss swimming, since my Y pool opens at 5 am, and was on the way to boot. I arrived about 5:30 and got in the following workout--#3 from last week’s[ame=""] High Volume workouts posting[/ame].

    Warmup sets
    500 (200s, 100k, 100d, 200 IM d/s)
    4 x 100 FR @ 1:45, gentle descend [1:30 > 1:16]
    2 x (3 x 50 FR fast @ :50, 1 x 50 easy @ 1:10]
    8 x 25 @ :35, odds fast, evens easy
    100 easy

    Main set
    6 x 125 @ 1:55, flip finish, try to hold 1:35s to feet [only made 2 of these—thought my goal pace (6:00) might have been a little optimistic but after I finished I realized I had miscalculated and shorted myself on the rest!]
    6 x 100 @ 2:10, odds K desc., evens BK/BR
    6 x 75 @ 1:40, flip finish, try to hold :55 to feet [made all of these—seemed like a comfortable challenge]
    6 x 50 @ 1:10, odds K desc., evens BK/BR
    6 x 25 @ :35, flip finish, try to hold :18s to feet [held 15/16—these were fun!]

    4 x 50 warmdown

    It was one of those mornings that made me wonder why I don’t swim at the Y more regularly. The water was pleasantly crisp, I had my very own lane for all but the first 5 and last 10 minutes, and other swimmers in the pool were friendly and focused. There was someone aria-ing in the shower afterwards, but I can live with that—in fact I’ve gotten pretty used to it by now. Does this happen at other people’s Ys, or does being across the street from the opera just inspire my fellow gym goers to caterwaul while they cleanse?

    This evening I did rowing class. I’ve been going regularly but haven’t blogged about it much because we’re in the midst of a month-long rowing challenge against other Concept2 teams. Many people in the class are trying to rack out meters, so the workouts have been a little less interval focused and more just straight rows with some variation in intensity and strokie rates. Here’s what we did tonight:

    12-minute warmup with 10s
    3 x (3-minute piece, 1-minute easy row) [2:20, 2:16, 2:11]
    15-minute row with narration + warmdown
  10. Tuesday, April 3

    by , April 3rd, 2012 at 04:55 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters @ :40ish
    5 x 50 fly @ whatever

    -- lots of chatting with Speedo who had arrived earlier

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    -- Was slightly worried about my planned timed efforts as I could feel the fatigue from yesterday's hard speed work and was cramping a bit on the bursts. Went ahead anyway and did better than I thought I would.

    1 x 100 AFAP fly w/fins, 52 high
    -- Fin was falling off on the 3rd 25. Had to stop and make an adjustment at the turn. This pissed me off and cost a lot of time. So I decided to do another.
    250 EZ

    1 x 100 AFAP fly w/fins, 51 high
    250 EZ

    1 x 50 AFAP breast dophin w/fins, 27 mid
    200 EZ

    Total: 2350

    ART, 35 min

    Doc was impressed I had recovered quickly from the PRP. The neck is still somewhat tender, probably more nerves there I guess.


    In retrospect, I should have flip flopped my Monday and Tuesday workouts. I was really feeling yesterday's effort and the quads were burning. Still, those are definitely the fastest 100 flys I've done in practice by a good margin. I'm not sure, but I think my previous best was a 54. Even if you add a whopping 15 seconds or so for fins (which seems very generous), that second one would convert to a 1:06 from a push. I went 1:03.1 the only time I swam it last year. In general, I've been doing a lot of practice PRs since January.

    Signed up for Zones with seed times from the last time I swam the events. Decided not to bother with the 100 free. Will do the 200 relays. Hoping to get a 50 free split on one of the free relays. Maybe the girl's relay on Saturday.

    Swim Meet Events
    Number Gender Distance Stroke Time Date
    23 Female 50 SCY Fly 0:26.79 04/14/2012
    33 Female 100 SCY IM 1:04.10 04/15/2012
    43 Female 100 SCY Breast 1:15.90 04/15/2012
    Swim Workouts , ART
  11. Tuesday, 4/3/12

    by , April 3rd, 2012 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    500 choice
    - 150 free/150 back/100 free/100 back
    3 x 100/2:00; 25 drill/50 build/25 strong
    - #1 & 2 free, #3 back
    4 x 50/1:00; 25 swim easy with fast over kick/25 FAST
    - all free

    Main Set:
    2 x 50/1:30 FAST off blocks
    - #1 fly @ 31, #2 free @ 31
    1 x 50/1:30 EZ
    4 x 25/1:00 FAST - off blocks or side of pool - odds back from blocks, evens free from push (pool too shallow for dive)
    1 x 50/1:00 EZ
    8 x 12.5/45 FAST - at each wall practice turn on one end and finishes on the other
    - rotated through fly-back-free
    1 x 100 EZ

    Drill/Swim - Scull/Pull
    4 x 100/10 - 20sr Odds: 25 drill/25 swim
    Evens: 25 scull/25 pull

    Kick: (7 min 350y))
    7 min continuous kicking:
    since I could only see the clock half the time I changed this as follows
    50y EZ kick
    8y AFAP - 42y EZ
    16y AFAP - 36y EZ
    25y AFAP - 25y EZ
    33y AFAP - 17y EZ
    41y AFAP - 9y EZ
    50y AFAP!!!

    Warm down
    250 easy free

    Total: 2500 yards
  12. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/12

    by , April 3rd, 2012 at 12:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout

    WARM UP:
    3 X 250 4:00

    1 X 1000
    Broken :15 @ each 250
    Fins optional
    Some kicking recommended

    1 X 50 1:10
    1 X 75 1:10
    Free. Four times through.

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 100 easy

    1 X 200 Broken :10 @ each 50
    1 X 100 easy
    1 X 100 Broken :10 @ 50
    Take adequate rest before the 100

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Need help with 200 Back time!!!

    by , April 3rd, 2012 at 10:07 AM (Chowmi's Blog)
    Yours truly is probably the last person you'd expect with that blog entry title, but it is true, not a day-after april fools joke!

    Colonies entry:

    100 free - 50 free split!
    50 breast
    100 back
    50 fly

    200 free - 50 free split!
    50 back
    50 free
    200 back - bonus!
    100 fly - bonus!

    So after the 50 frees, it's downhill, and I can slobber-sleep the entire way back to DFW on the plane, so why not try the 200 back!

    Now, what is a good goal time, assuming these facts:

    1. Most important: I do NOT want to kill myself in a 200 back. About 90% blended effort.
    2. Based on these BEST times:
    Back: 28.9 1:02.2 ????
    Fly: 26.7 1:00.2 2:23 - 2:30
    IM: xx 1:02-03, 2:26
    3. I think I entered with around a 2:30? For no other reason than the even 1/2 minute, is 2:30 a good target to go under? I have no idea!
    4. 50 back split in 2:26 IM: 37
    5. A rounded 35 makes 1:20. That seems fast. 4 x 37 is 2:28. So 2:30 sounds reasonable.

    And here is yesterday's workout, day after the meet:

    SCM, Baylor Fitness Center
    on my own, what else is new

    200/100 warm up
    uh, that makes a 300

    6 x 10 easy sprint full cycle strokes w/paddles
    full cord

    100 easy

    200 kick tummy w/TYR BFins
    200 kick sides s/a/a
    4 x 50 kick on back no fins

    100 easy

    5 x DIVES to the 15

    easy 100

    The End

    Yours truly was feeling quite tired after the meet! Back to day 1 of week 3 (Chest and back). This is the push up and pull up day, last one of the first (of three) phases. So I did mostly 20 reps on the push up bits, and the other stuff on my vasa which wouldn't have any relevant meaning to readers, so i'll skip that part. I substitute regular arm with alternating leg up for the diamond push ups, since my left arm is so double jointed that I can't really get my hands into that diamond shape without pulling out my shoulder. You can really tell when one leg is weaker than the other! I'll have to remember to start on that side and finish on my stronger side. I know the ab ripper video sequence and commentary well enough now so that I can "game" the rest. You have to push it for a few, but then a nice mini break here and there when he is explaining some of the ab movements. That really helps! I still cannot bicycle backwards, when I try I end up just doing some sort of pushing the brake pedal motion and knocking my feet (how that happens I can't seem to figure out), so I just keep pedalling forwards.
  14. 04.03.12 - Tuesday workout

    by , April 3rd, 2012 at 09:22 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Howard is visiting from Germany. Did my best to keep him from running over me . Pool temp 85+. Cooler temp yesterday was too good to last.


    400 Warm up

    3 Times through
    * 2 Times through
    ** 25 Kick - :30
    ** 50 Free - 1:00 (2 Breaths per 25)
    ** 75 Pull - 1:00
    ** 125 IM - 2:00
    * 1:00 Rest
    * 100 Breast - 2:00
    100 Easy
    100 Br was pretty mediocre. Just couldn't get any power from my kick. Probably from soccer Sunday since I haven't done any running in a long time.

    1000 Pull - Open turns every 200 to check split. Try to descend. (2:15, 2:20, 2:18, 2:18, 2:17 - 11:28) Chased Dave on the first 200. Locked into a more manageable pace after that. Felt pretty good.

    16 x 50 - 1:00 (easy/hard IM Order twice)

    50 Cool down

    (4300 Total)
    Swim Workouts
  15. stupid me...

    by , April 3rd, 2012 at 07:40 AM (Mixing it up this year)
    I got in to the pool room and I forgot my workout in the car. Decided not to loose time and just make it up on the fly. I know i need work on both starts and turns as well as some major back loosening.

    500 free
    8x25@:40 shooters w/zoomers
    6x50@1:00 w/snorkle as 25 kick/25swim

    6x50 from dive alt fly/free sprint 20yds then EZ
    5x100@2:00 fly w/zoomer as 25rt arm/25lt arm/25 kick/25 swim held 1:38's
    8x50@1:15 sprint into and out of turn rest long and smooth held 40's
    300 EZ

    Total 2500 yards
  16. Pacific Masters Short Course Championships

    I swam in my second master's meet this weekend, the Pacific Masters Short Course Championships. My only event on Friday was the 200 free, which I was looking forward to because I felt that I should be able to go faster than the 2:16.11 I went in my first meet a few weeks ago. The meet started at 1:00 so I went at about 2:00pm to make sure I didn't miss my friend Susan swim the 1650. Even though they swam two heats simultaneously, it was hours before she swam, another hour or so before the rest of the more than 110 1650s finished, and then several hours more before the 200. I was chilled and my feet were freezing by then so I got in to warm up again about a half hour before the race, and my feet immediately cramped up. I swam an easy 500 and stretched out, and felt fairly good on the blocks but 50 yards into the race both of my calves cramped and then both of my feet cramped as well . Luckily I didn't have to stop the race, and my 2:16.6 wasn't a lot worse than the other week, but it was a disappointing race.

    I usually sleep through anything but I slept terribly Friday night, waking up every hour from 1:00am on. I was really looking forward to the 500 so maybe it was excitement, maybe nerves, who knows.

    Never-the-less, I got up eagerly and got to the pool early so I would have time for a long warm up before the pool got crowded. The weather forecast called for a 80% chance of rain, but the sky looked hopeful as I got in. A half hour later I felt rain drops, and by the time I finished warming up and showered, it had turned into a downpour:

    After standing in the wind for the first few heats of the women's 500 (I couldn't find anywhere to sit and stay dry), I was cold and my feet were cramping up so I decided the prospects of me having a good race were slim to none and I scratched and went home to warm up and take a nap. I went back to swim the 100 IM just after noon, but I misjudged how long events would take and my heat was swimming as I walked in

    There was no rain in the Sunday forecast, and it turned out to be a beautiful day:

    What a difference a day can make!

    My first event was the 100 free. My best time from a push is about 1:08, and I went out in a 1:05 in the 200, so I was hoping to break a minute. I went a 1:00.42 so didn't quite make it, but I feel like I swam a reasonable race (29.26, 31.16) and I have lots to learn (eg. my start is awful) so I am happy with it.

    My next race was the 50 breast. I didn't have much time because it was the next event, so I swam 300-400 yards in the diving well and went to my lane to wait. You would think that I might have learned something after the 200 on Friday night, but I stood around in my bare feet wrapped in a wet towel as I waited for my heat and - quelle surprise - got a big cramp in my calf as soon as I dove in. I wasn't thrilled with my 36.54, but on the other hand I had never raced a 50 breast because I didn't start swimming until high school so technically it was a PR .

    I chatted with Allen Stark in the shower and when he told me that he woke his parka and boots until the second he climbed onto the blocks, I thought "oh, duh" and realized again that I really do have a lot to learn. He said that he was going to warm down and then wouldn't get back in before the 100 breast because he didn't want to get cold, so I figured I should try the same. I made myself sit still instead of walking around for the couple of hours, and was warm and relaxed for the race.

    I was hoping to go under 1:20 (my time from a few weeks ago), so I was really pleased that I did not cramp and that I saw 1:18.54 on the board when I finished! I tried to stay long and relaxed for the first 50 to hopefully have enough left for a strong second 50, and I am happy with my splits - 37.84, 40.70.

    Overall it was a good meet, I was happy with some of my swims and I learned a few things. I can't wait for the next one!
  17. Monday, 4/2/12

    by , April 3rd, 2012 at 12:14 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    HIT Week 14 #1
    Since I had only an hour I shortened some of the workout to fit the time I had to do it.

    Warm up:
    300 choice
    4 x 25 scull
    4 x 25 shooters w/fins @ :45
    4 x 25 no breath free @ :45
    50 EZ

    Speed Sets:
    4 x 25 torque drill w/paddles @ :45
    50 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 UW dolphin kick, 4 kick w/board
    100 EZ

    Pyramid 50 Backs:
    3-5-7-9-11-9-7-5-3 strokes fast @ 1:30
    200 EZ

    3 x (50 AFAP choice w/fins + 150 EZ) @ 5:00
    - uesd zoomers for the fast ones went:
    - fly - 30, back - 31, free - 28

    50 EZ

    Total: 2400 yards
  18. Ugh...

    by , April 2nd, 2012 at 11:00 PM (Alex's swim journal)
    It's been a while since I've had a chance to write. I missed 4 days last week... ugh! But I was ok with it because I had been putting in so many yards the previous two weeks. Yesterday I got in for a 6K swim (my first swim since Wednesday) and felt really good until about 4K; I did 3450 in one hour and was cruising pretty good, but I think I was cruising too good. I finished the final 2K in just over 40 minutes with a couple of interruptions.

    Today I swam only 1500; I had half an hour this evening and I thought "better half an hour than nothing at all." It was a sore, stiff swim. Apparently, my swim yesterday was a little too ambitious in that first 4K, and my arms, shoulders, and back were feeling it.

    Hopefully tomorrow will feel like normal again. On the up-side, GTD still has me hanging in at #15 in age group with over 140 miles this year so far. My mileage is there, I just need to make sure I get in some quality yardage on a more regular basis and don't spend all of my time alternating between the extremes of long, continuous swims and short, slow recovery swims.
  19. Monday 4/2/12

    Monday 4/2

    PM only SCY

    600 4/6/2 turns
    8x50 @ 1:00 fly kick on side V.S. in sets of 4

    4 @ 1:20 D1-4
    4 @ 1:15 D1-4
    8 @ 1:10 hold low red HR (1:04s and 26/10)

    3x100 @ 1:30 Active Recovery
    2x50 @ 1:00 AR

    Total: 3000

    I had a rough weekend. Played in a water polo match Saturday morning and then came home to a wife who wanted a running partner, so I did a 5 mile run (left her behind and held a 7:30 mile pace). Sunday I had 2 soccer games, the second one being 7v7 small field, and my team only had 6! Managed to dig our way out of a 2 goal deficit to win undermanned, but it took everything out of me. Consequently, after the 16x100 today (which felt awful), I was toast and called it a day. Hoping to be fully recovered tomorrow!
    Swim Workouts
  20. Monday 4/2/12

    200 pull w/bouy
    200 kick
    200 IM drill

    6 x 200 @ 3:30
    -1&2 75 fly kick/25 fly/75 ba kick/25 ba
    -3&4 75 ba kick/25 ba/75 br kick/25 br
    -5&6 75 br kick/25 br/75 fr kick/25 fr

    400 IM done as
    -300 IM perfect form, 100 br sprint

    rest 2:00

    300 IM done as
    -200 IM perfect form, 100 ba sprint

    rest 2:00

    200 IM done as
    -100 IM perfect form, 100 fly sprint

    rest 2:00

    100 IM sprint

    200 EZ

    4 x 200 @ 3:00
    -odds kick w/fins AFAP
    -evens pull AFAP

    200 w/d


    Felt great tonight. Maybe it was the amount of rest between swims. I have figured out that I need to make some major changes to my freestyle. I never realized how inefficent it was until I started counting strokes on backstroke. I guess we will wait until after Greensboro. No leg cramps and great walls tonight. Now if I can only keep it up for a few more weeks.

    Basketball time.