The Labours of SwimStud

I attended the USMS Coaching Level 1 and 2 program this weekend very useful and well presented. It did make for a long day though with the 1.5hr drive there and back.
Sunday I went to 2 soccer games and got myself an awesome farmer tan...I used sunscreen on my head and neck but neglected my arms...I looked (more) ridiculous this morning waddling on deck in a jammer with red arms...

One of Fort's verbatim..

Warm up:

500 choice
200 IM drill
100 scull

Main Sets:

12 x 50 kick w/fins @ 1:00
Odds = 25 kick + 25 shooter
Evens = 25 shooter + 25 kick
50 EZ
I managed to bang my knees on the bottom on one shooter. 11 and 12 were tough.

8 x 50 burst + cruise @ 1:00 mixed in some BR
50 EZ

1 x 100 AFAP kick for time 2:10
200 smooth free

1 x 100 AFAP swim for time 1:10
200 easy kick w/board

1 x 50 AFAP kick for time :50 that's the fastest I can recall
200 smooth free

1 x 50 AFAP swim for time :32ish
200 EZ kick w/board

100 EZ

Total: 3100