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  1. Monday, February 4, 2013

    by , February 4th, 2013 at 04:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 63, pool at 84, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR Kick as 100 w/bd, 100 w/snorkel
    200 FR as 50 K/Scull, 50 Swim w/snorkel
    2(2x25 on :20, 50 on :40) 15-15-31-15-15-30

    *Set 1*
    4x400 FR Broken as
    4(4x50 on :40, RI 2x100 on 1:15) 1:00 rest btwn each

    1. 34-33-33-32-1:08-1:07
    2. 33-32-33-32-1:07-1:06
    3. 32-32-32-31-1:06-1:05
    4. 31-32-32-31-1:05-1:05

    400 EZ DPS as 100BK/100FR

    *Set 2*
    20x100 FR on 1:20 w/snorkel, agility paddles (1:00 rest before #11)

    • Did 1:08, 1:07, then all 1:06, last four were 1:05.

    300 Fly EZ as 25k/bk, 25RA,25LA, 25 Swim

    *Set 3*
    30x50 FR as 20 @:40, 1:00 rest, 10@45

    • #1-2; 34s, #2-11; 33s, #12-20; 32s
    • #21-26; 31s, #27-30; 30s

    300 BR Kick

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Hot water! Did best I could. FR base pace work; 1600 of broken 400s, 2000 of lower rest 100s (previously on 1:40/1:30, now 1:20), 1500 of lower rest 50s (previously :50/45, now :40/45). Too tired to finish with any speedwork today, will certainly do some tomorrow.

    Updated February 4th, 2013 at 05:45 PM by fdtotten

    Categories
    Swim Workouts
  2. Week 18 - Monday

    by , February 4th, 2013 at 01:27 PM (After a long rest)
    I felt much better today. This was another high intensity long workout.

    Warm up
    400 free
    6x50 catchup drill
    5x100 with snorkel, 50 kick, 50 swim

    Main set
    10x300 pull with paddles on 3.30
    8x100 kick with flippers on 1.20
    10x50 with flippers on 30

    Warm down
    100 easy

    Total 5600

    I felt strong on the 300s until 9 and 10 but held 1.03 pace per 100 throughout. The 10x50s were really tough. I had lactic burn after #2 and struggled to hit the mark on #5. I took a minute rest and then finished out the remaining 5. I was pleased with this workout. I also did the Vesa swim bench for 15 minutes after practice and added an extra band for resistance.
    Categories
    Swim Workouts
  3. 02.04.13 - Monday workout

    by , February 4th, 2013 at 01:07 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Aundrey, Roger and Meredith. Keith and Dave swam a couple lanes over doing their own workout. Very tired and worn out today. Could not get going at all. Glad taper is coming soon. I'd have given up on this workout if I weren't so close to taper.

    SCY

    600 Warm up

    6 x 50 - :45
    50 Easy - 2:00
    800 Timed, Open turns at 200s to check clock.
    Went 2:28, 2:30, 2:30, 2:27 (9:55) Just under 1:15 pace. Should be faster than that.
    100 Easy

    4 Rounds of (Stroke = IM Order by round)
    * 250 Kick - 5:00 (did 300 kick on breaststroke round)
    * 6 x 50, Odds stroke, evens pull, #5 hard
    50 Easy

    50 Br - 1:00
    100 Br - 2:00
    150 Br - 3:00
    200 Br - 4:00 (2:55)
    Tried to keep these as fast as I could go. Definitely wanted to break 3:00 on the 200 but I was hoping for a 2:50 or better.

    50 Fly - 1:00
    100 Fly - 2:00
    150 Fly - 3:00 (did 100 fly/50 back)
    200 Fly - 4:00 (did 200 IM)
    Took this round much easier but eventually just fell apart from exhaustion.

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -02/05/2013

    by , February 4th, 2013 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 400 kick 8:40
    1 X 100 swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:30
    Four rounds. 100's are choice/no free

    3 X 200 broken 6:00
    Choice. Broken :10 @ 100

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  5. I have a feeling easy swimming is all I can do for a while

    by , February 4th, 2013 at 08:23 AM (Mixing it up this year)
    Recovery time, even with a meet coming up. Just going to take it easy and do the best I can with the conditions I am given. Shoulders are working themselves out but the elbow still is an issue.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    8x25@:45 shooters w/zoomers
    100 EZ
    8x25@:45 burst and cruise
    100 EZ

    500 free w/strapless paddles & snorkle every 4th lap underwater recovery
    4x50 from block fast breakout then easy swim

    200 back
    200 EZ

    Total 2700 yards
    Categories
    Swim Workouts
  6. 2|03|13

    by , February 3rd, 2013 at 08:38 PM (Blog)
    SCM - club

    weighed 164 lbs

    A very easy swim of about 1800 free. Pulled very easy with light hand/forearm on the propulsion and tried to maintain what I believe is proper technique. Did some sculling and a dozen or so turn drills.

    Not sure if it was from low effort, but started shivering near the end. The water was warm (82).

    Shoulders feel nice.
    Categories
    Uncategorized
  7. Sun, Feb. 3, 2013 1:00-2:00pm got the boot!

    by , February 3rd, 2013 at 06:47 PM (Fast Food Makes for Fast Swimming!)
    I went to the YMCA for an afternoon lap swim session, with plans to get up over 5000 or so yards. I knew it would be interesting with the typical swimmers there, and I'd have to manipulate my swims based on who or what I was sharing my lane with. Things for the most part were good...and then at 2:00, while I was doing an easy kick between sets, a boy in the public swim area decided it was time for all of us to get booted from the pool. He threw up his lunch all over! Well, close enough to getting to my 5K goal for the day. At least I'd gotten in a decent swim first. That's one disadvantage of lap swims sharing with public swims at the Y.


    Warmup:

    200 Free
    200 Kick w/ board
    400 Free Pull
    200 Free
    (1000/1000)

    Kick Set:
    20 x 50 Flutter Kick w/ board @ ~1:00, or :50, or :53, or 100s straight...depending on where my lanemates were. They don't understand interval training even if I give a basic lesson about it, so I just swim
    (1000/2000)

    6 x 150 Free @ ~2:00, again depending on lane space. I had some interesting passing attempts at times.
    (900/2900)

    300 Free Pull stretch out
    (300/3200)

    4 x 100 @ 1:50 (75 Back, :10 rest, 25 Free Sprint)
    (400/3600)

    200 Kick EZ w/ board
    on the 175 turn is when the boy unloaded himself, and we were done with the pool.

    -------------------------
    3800 Yards
  8. 02.03.13 - Sunday workout

    by , February 3rd, 2013 at 06:36 PM (Pete's swim blog)
    Decided to squeeze in an extra workout this afternoon. Dave had the same idea and we happened to show up at the exact same time. Worked out perfect since we tend to push each other a little harder than we would solo.

    SCY

    600 Warm up

    5 x 300 - 4:30, descend (4:00, 3:45, 3:42, 3:35, 3:30)
    100 Easy

    6 rounds of:
    * 50 Free - :50
    * 25 Fly, no breath - :20
    * 50 Free - :50
    50 Easy

    3 rounds of:
    * 25 Kick free/25 free - 1:00
    * 25 Free, no breath - :20
    * 25 kick free/25 free - 1:00
    * 25 free/25 kick fly - 1:00
    * 25 fly, no breath - :20
    * 25 free/25 kick fly - 1:00
    50 Easy

    Timed 400 (4:47 - really shocked I could do this considering the yardage I've put in over the last couple days)

    100 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  9. Workouts: 2/2-3/12

    by , February 3rd, 2013 at 06:09 PM (Maple Syrup with a Side of Chlorine)
    Still under the weather with the nasal crud. Thinking back, same thing was bugging me last spring. Hmmm ...

    Sat:
    w/u: 200 FR/200 BK/200 IM

    4 x 50 on :45 FR (descend)
    2 x 300 on 4:15 FR (descend)
    2 x 100 on 1:40 IM (descend)

    200 loosen and out
    (Soloe/Rec/1800 yds/30 min)
    -----------------
    Sun:
    w/u: 200 FR/200 BK/200 IM drill

    10 x 100 on 1:35 (50 Swim,50 kick)
    100 DPS Free
    200 IM
    100 Loosen and out
    (Solo/Rec/2000 yds/30 min)
    ---------------------

    Still not pushing things too much. After coaching the masters practice yesterday Lena joined me with the group for lunch at Maddison's, the local brew pub. Good time, and our first real social in over a year. Preston and I went to catch Williams College men's hockey, one of the best free things to do in our area, before I swam last evening.

    Today I hopped in the water again after church, and before heading up to the nursing home to lead the service - my friend Aline, the first missionary I have ever met (served the Lord in France for a few decades before coming home in the early 2000's for cancer treatment), was able to rejoin us to tickle the ivory and help to drown out my not so wonderful voice on the hymns. I just have to remember; joyful noise. The residents prefer good music! haha
    Categories
    Swim Workouts
  10. Working off Super Bowl splurge in advance...

    by , February 3rd, 2013 at 05:37 PM (Alex's swim journal)
    Got into to the Y early this afternoon for a 40-minute conditioning session; my warm-up was a 9:00 mile on the treadmill which felt really comfortable. The core and strength exercises are not as torturous now... am able to do about 20 reps of everything. They also don't leave me unable to do much afterward anymore... instead of the soreness setting in right away I just have a nice warm feeling.

    After the drylands I got into the pool just to stretch out... here's what I managed to do:

    500 EZ free on 10:00 (9:00)
    500 back on 11:00 (10:30)
    500 breast on 11:00 (10:15)
    3 x 200 on 4:00 (2 free in 3:15-3:20; 1 bk in 3:50)
    2 x 50 EZ free on 1:00

    Everything felt very comfortable, not pushing at all, just going for an "active rest" feel for this recovery day. Tomorrow and Wednesday will be my hard days this week, I'm going to try to taper a little better for this weekend's meet. I'm going to run my registration by the post office tonight, so it will go out tomorrow morning. Here's what I'm signing up for w/ seed times:

    Event 3 = 50 breast, :47
    Event 7 = 50 free, :31
    Event 11 = 100 back, 1:40
    Event 14 = 50 fly, :45
    Event 17 = 200 IM, 3:20

    These are all close to my fastest practice times, except the 50 breast. For that event I used my first 50 split from the 100 breast I did at the last meet. I have a hard time swimming any faster than :50-:55 per 50 in breast in practice, but I wasn't sure how the block start would affect the time until I went back to the splits from that 100 BR. I suspect the same for the fly, though my 50 splits in practice are in the :48-:52 range I feel pretty confident with a seed time of :45. I really like the fact that the order of events is such that I'm going to get to swim a good hard 50 (or 100) of all the strokes before I get to the 200 IM (my "focus" for this meet). Am hoping it all comes together for that, realistically I could hit 3:10, I'd love to go 3:00, but am sending in 3:20, which is just a second off my fastest practice 200 IM, just to be safe.
    Categories
    Uncategorized
  11. Meet, Sunday Feb. 3

    by , February 3rd, 2013 at 03:03 PM (The FAF AFAP Digest)
    Tropical Splash Meet:

    50 fly, 26.8


    Fast start with 10-11 dolphin kicks. My legs felt tired kicking off the turn (7-8 kicks) and I had a tiny glide at the finish. But overall, well executed. I was expecting a 27 low, so was exceptionally pleased with this time. I've never broken 27 without my usual recovery week before a meet approach.

    50 breast, 33.5

    Fast start again, but a major glide into the turn which killed momentum and probably cost me a few tenths. Legs felt tired during the race. Still a solid time for me unrested.

    100 breast split in 200, 1:15.0, PR

    This was probably my worst effort of the day, though I'll certainly take the time. I felt dead tired by the third lap and I had to short stroke every single turn. I suppose that was preferable to major glides, but it's not fun or fast to eat the wall. I rested at the wall a bit after the 100, but it was torture to finish the 200 legally. I just wanted to flop on my back and breath. I don't think I'll do this particular split request again. Still, I hadn't swum 100 evil since 2009 with the floaty B70 suit when I went 1:15.9. So it's technically a PR and should be good enough for TT. It seems fairly comparable to the 1:24 that I swam in SCM last November when I only had a few days rest. I'm sure I could go faster tapered, though this will never be a taper event for me.


    ++++++++++++++++++++++++++++++++++++

    I didn't get home until 10:30 last night from Teen Fort's meet and Lil Fort's late soccer game, and fell asleep around 1:00. Seriously considered bagging the meet and sleeping in. But I'm trying this new thing where I actually go off the blocks in Jan. and Feb., so dragged myself out of bed early this am. Times were very good, considering I had no rest and my shoulders and quads were still sore to the touch from training and the deep tissue massage. I was especially happy with my 50 fly time. There doesn't seem to be any meets on the horizon until the Albatross meet. I hope Warrenton Masters decides to host their meet again, but it's not on the calendar yet.

    I am really glad I promised Lil Fort we would watch House at the End of the Street this afternoon. The couch beckons after that effort.

    Updated February 3rd, 2013 at 10:15 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  12. 200s Day; 400 IM PR

    by , February 3rd, 2013 at 01:06 AM (Alex's swim journal)
    It's been a 6K weekend already. Last night I got in late for an EZ 2100, all freestyle. The Y was nearly deserted, but I had to swim off a pint. Probably could have taken the day completely off, but didn't want 2/1 to go by without doing something. Ground Hog day would have to be something more extraordinary. 2/2: Anthony's birthday... we celebrated by going out for a burger at lunch. Swimming this afternoon with a burger in my belly... pretty out of the ordinary!

    I needed to have a good distance day, but I did not want to overdo it. I woke up this morning feeling really tired, and since doing a couple of 6000-yard+ Saturdays in a row I figured I could hold back this week. I still wanted to do 4-5K. What to do? Since most of the week I've been doing 25-, 50-, 100-yard segments of 200 IM... trying to increase speed, I decided on straight-up 200s, with a smattering of longer IMs. Here was the plan I finally went to the Y with this afternoon after the hamburger went down:

    3 x thru
    5 x 200 on 4:00
    400 IM

    And here's how I did:

    5 x 200 on 4:00 (desc. 3:15-2:58--basically the warm-up)
    400 IM (7:20)
    5 x 200 on 4:00 (2:53, 2:53, 2:52, 2:44, 2:44--Scotty joined me for this set and I started pushing pretty good)
    400 IM (6:58*)
    5 x 200 (first 2 backstroke, broke 3:30! last 3, free 3:06-3:10)
    400 IM (7:10)
    Cool-Down:
    6 x 50 EZ free w/ a lot of dolphin kicks

    Total: 4500 SCY

    *I've probably done fewer than a dozen 400 IMs lifetime, so I was super stoked about breaking 7:00. My free leg was pretty strong (1:28), which means that my endurance is getting better on the strokes (I wasn't dog-a$# tired after 100 of each!) and, though the times on the strokes weren't blazing, they also weren't terrible... breast is now definitely the slowest. So, actually, the 400 IM PR was not that surprising... I've only been putting the pieces together for about a month and I should be improving it all the time. What did surprise me was the two 200 frees in the mid 2:40s in the second set. That's pretty close to a PR in 200 free for me and I haven't been doing 200 frees very much lately. The 200 Back in 3:29 surprised me too... I've been doing that in 2:40s-2:50s of late, so my technique and endurance is getting a lot better in that stroke. A couple of months ago my back stroke was ok, but very slow turnover... I would usually give myself 5:00 to finish a 200 back in my warm-ups and cool-downs, for example.
    Categories
    Uncategorized
  13. 2|2|13

    by , February 2nd, 2013 at 07:24 PM (Blog)
    Weights then SCM at club

    Worked everything except abdominals and core briefly and explosively. In the water I did easy swimming of mostly free and drills. Also tried my first pair of sweedes. There is no going back to $20 goggles now, the vision is unbeatable, comfort and leak proof is above average. It did take a few hours of custom fitting using 600 grit sand paper, 0000 steel wool, then polishing with a dremmel cloth, but it's worth it.
    Categories
    Uncategorized
  14. 02.02.13 - Saturday double

    by , February 2nd, 2013 at 05:03 PM (Pete's swim blog)
    Swam at the Hsv Nat w/ Dave, Dave and Hunter. A bunch of others were there but they were on different intervals and most truncated the workout. Swam solo at Dublin this afternoon. Pretty much found my limit. On my last 50 kick, my calf seized up and I was done. Felt strong for the yardage put in.

    Morning - SCY

    600 Warm up

    12 x 50 Kick w/ fins - :50 odds on side, evens choice
    12 x 25 - :30 2 easy/2 hard
    6 x 100 - 1:20
    6 x 100 - 1:15
    100 Easy

    12 x 25 - :30 2 easy/2 hard fly, back, br
    12 x 100 Stroke - 1:40 (IM Order x 3)
    200 Cool down

    (4500 Total)

    Afternoon - SCY

    600 Warm up

    Only had an hour so I packed in as much as I could. Did a lot of IM so I could practice my back/breast turns.

    20 x 100 IM - 1:30 (Made all on 1:23-1:25)
    50 Easy - 2:00
    16 x 100 - 1:20 (These got tougher as I went but most were 1:15-1:16)
    50 Hard - 1:10 (Made :35)
    6 x 50 Kick w/ fins - :45
    100 Cool down

    (4700 Total, 9200 for the day)

    Updated February 2nd, 2013 at 05:28 PM by pmccoy

    Categories
    Swim Workouts
  15. Week 17 - Saturday

    by , February 2nd, 2013 at 04:50 PM (After a long rest)
    I was hurting pretty bad last night after yesterday's workout. Beat, is the only word that really described how I felt. Today was my birthday(43) and I felt much better. My wife(who really should be nominated for saint hood due to her ability to look after her three kids - my daughter, my son and me) brought me breakfast in bed. As the morning went on I felt much better. Even my English premier league team, Arsenal, won. I had an early lunch and headed to the pool. I took one of Pat Brundages workouts and adapted it.

    Warm up
    400 free with snorkel
    6x50 catchup drill

    Main set
    All done with bouy and agility paddles
    100 on 1.10
    200 on 2.20
    300 on 3.30
    400 on 4.40
    500 on 5.50
    500 on 5.50
    400 on 4.40
    300 on 3.30
    200 on 2.20
    100 on 1.10

    Warm down
    300 done in 50 back, 50 free

    Total 4000

    I always seem to feel better pulling and held 1.03 pace again. Unlike yesterday this was much easier. I was excited to hold 5.15 and then 5.12 on the two 500s. The extra rest on the longer sets felt great too. I feel a little tightness in my right shoulder so will take some ibuprofen at home.
    Categories
    Swim Workouts
  16. Trying to get it in before the kids meet

    by , February 2nd, 2013 at 03:18 PM (Mixing it up this year)
    A desent workout, stronger than expected.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy long and strong went 2:50, 2:46, 2:45, 2:44, 2:41
    300 breast kick
    300 catchup at hips w/snorkel
    400 drills

    Total 3000 yards
    Categories
    Swim Workouts
  17. Thwarted, Feb. 1-2

    by , February 2nd, 2013 at 02:18 PM (The FAF AFAP Digest)
    Friday:

    Drove to the pool to try to get in an easy swim before prelims of the HS Regional Champs. But I got a call that I had forgotten to leave my dome cap for Teen Fort, so I had to bring it back home. No swim. It was well worth it though as Teen Fort had an awesome meet. She dropped almost 2 more seconds in 100 evil, clocking in at 1:07 to make her State and Sectional cuts. This is a kid who hasn't swum USS in 3 years and only has a few months of masters coaching under her belt. Happily, our master coach, Cheryl Ward, was there watching her own kid, so got to see Teen Fort race. Teen Fort was very touched to get a slew of congratulatory emails from the team. I told her that masters swimmers are the best!

    I did get in a massage today. I asked for it not to be too deep, but I feel pretty beat up today.


    Saturday:

    Drove to SpringHill Rec and it was closed for a swim meet. Grr ... I did not have time to make it to the gym pool. Have to feed Teen Fort and stand in line to get into Regional finals. Oak Marr has a strict capacity limit with a cop there to enforce it. Last year, there were parents would couldn't see their kids swim. Not ideal to be out of the water 2 days before a meet, but it's just a fun meet so no big deal.

    Updated February 2nd, 2013 at 02:52 PM by The Fortress

    Categories
    Uncategorized
  18. Sat., Feb. 2, 2013 8:00-10:00am

    by , February 2nd, 2013 at 02:11 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    Insane Kick Set: (I used long fins today...had to just to make the intervals!!)

    4 x 100 SDK on back @ 1:20
    3 x 100 SDK on back @ 1:15
    3 x 100 SDK on back @ 1:10 (made the 1st one, missed the other 2)
    (1000/1600)

    Main Set:
    I had a lane to myself, so I modified the set today and did bonus yardage

    4 x 200 IM @ 5:00 MAX REST [4 x 300 IM @ 5:00] held just under 4:00
    1:00 extra rest
    4 x 200 Stroke @ 5:00 MAX REST [4 x 300 Back @ 5:00] held 4:05s
    1:00 extra rest
    4 x 200 Free @ 5:00 MAX REST
    [2 x 400 Free Pull @ 5:00] went 4:30/4:32
    [1 x 300 Free Pull @ 5:00] went 3:30 I knew I had to move over to combine lanes for the incoming workout group...
    [1 x 200 Free @ 5:00] went 2:10

    200 EZ
    (3900/5500)

    Team then went to deep tank to do:
    16 x cross pool sprints ~12.5 yards @ 1:00
    I did 4 Rounds of:
    • 75 Free Pull @ 1:00 (:49/:50s)
    • 50 Free Pull @ 1:00 (:35s)
    • 25 Free Pull @ 1:00 (whatever)


    After that I joined the group for the final 4 cross pool sprint 12.5s @ 1:00
    (650/6150)

    250 EZ cooldown

    -----------------------------
    6400 Yards
  19. 7500, Can I Nap Now? 2/2/13

    by , February 2nd, 2013 at 01:16 PM (Workout Swimmer)
    Nice and chilly this morning at 35 degrees (7:30am). Water a warmish 83. As promised, no goal sets. Relays instead, which I politely declined - which 15 year old really wants a 50!+ year old lady on their relay? Talk about a handicap!! Got in -7500yds anyway, kids probably did 8000.

    600 back/free
    3 x 200 IM twitch on 2:50
    8 x 100 Pull on 1:20
    200 easy
    500-400-300-2x200-4x100 DeMont set on 1:20 base interval
    300 easy, stroke/free by 50
    8 x 100 Kick on 2:00
    200 easy choice
    20 x 50; free, choice by 5's; 3 on :50, 2 on 1:00, #4 drill/swim, #5 hard - he stopped us a couple of times and gave us some great stroke technique advice & drill ideas
    100 easy
    Relays, which I skipped
    2 x 300 Pull
    300 breast/free cool down
    Total 7500SCY

    **very tired now. On the bright side, back on pace for the GTD!
    Categories
    Uncategorized
  20. Saturday, Feburary 2, 2013

    by , February 2nd, 2013 at 10:52 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 48, pool at 78, 100% water clarity.
    Sunny sky with humidity at 42%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    2(250 FR K, 250 FR S/snorkel) build 250 100-100-50
    8x25 FR on :30 Rest, Fast Kick with Fast EVF Scull
    4x50 FR on 1:00, 2(12.5 Fast K/Scull, 12.5 Strong FR Swim)
    6x12.5 FR Bursts on :20 rest, 1-3-5 K/Scull, 2-4-6 FR Swim

    *Set 2*
    250 DK
    6x50 Fly on :15 rest, as 2(12.5 DK, 12.5 DK/Scull) w/snorkel
    300 Fly DR/S as 8(12.5/RA, 12.5/LA, 12.5/FAST w/snorkel
    6x12.5 Fly Bursts on :20 rest, 1-3-5 DK/Scull, 2-4-6 Fly Swim

    *Set 3*
    250 BR K
    5x50 BR on :30 rest, steady tempo

    *Set 4*
    2(4x12.5 Bursts on :30 RI, 1:00 Rest)
    a round each of FR, FLY,

    Warm Down
    400 FR DPS ABPT, 200/snorkel, 200/without

    Comments
    No paddles, lots of band stretching before-during-after, fast sculling with kick.
    Categories
    Swim Workouts