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  1. Friday, August 31, 2012 5:30pm - Fly for Peony

    by , August 31st, 2012 at 11:05 PM (Fast Food Makes for Fast Swimming!)
    I decided to make this a tribute workout to my teammate Peony Munger, who passed away early this morning after over a year of battling pancreatic cancer. Many of you already know her story about the 1000+ miles of butterfly that she's done over the past few years, and tonight I wanted to do one for her. She will be missed. Love you Peony! Rest in peace.

    News article: http://www.wenatcheeworld.com/news/2...wimmer-passes/

    -----------------------------------------------

    Warmup:

    200 Free

    Peony's Mile

    1650 Fly
    I originally planned on this being a straight swim, but 1/2way through it plans changed.
    Went: 800 Fly then 1:00 rest (500 split was 6:25)
    200 Fly then :20 rest
    200 Fly then :20 rest
    100 Fly then :10 rest
    100 Fly then :10 rest
    100 Fly then :15 rest
    100 Fly then :15 rest
    50 Fly

    My total time was 24:30, so minus the breaks I was around 22:00 for the mile fly. I used my first break to stretch a little, and the smaller breaks gave me enough time for a few sips of Gatorade and time to keep going. Felt like a marathon swim, but can't compare to one the same way.

    150 EZ Backstroke slooooooooooooow

    500 Free EZ Pull (my neck and left shoulder were stiff here)

    Now swam with Jared who was in the next lane over:

    500 Free Swim
    This turned out to be a race, though neither of us knew it going into the swim. We both started off easy, side by side. At the 150, Jared increased pace, I matched him. 250 increased pace again. At this point we knew it was a race to the finish. At the 350 Jared began to build even stronger, and I had to work to stay up. Going into the 425/450 we were about a 90% sprint, and the final length was no holding back. We pretty much tied at the finish (but I think I got him)
    I was eyeballing the clock for our splits along the way:
    200 - 2:30ish
    300 - 3:40ihs
    400 - 4:48ish
    500 - 5:55
    To be 2:30 at the 200 and finish under 6:00 was great.
    At the end we both said to each other "I didn't know that was a race, but it ended up that way." That's what you get with competition, even in practice!

    5 x 100 @ :15 rest
    Odds Back w/ 4-5 SDKs each length
    Evens Free w/ 4 SDKs off final turn

    100 EZ

    ----------------------
    3600 Yards

    Now I just have to prepare myself for the 2 hour beatings that will be coming my way next week as I join the age group team for the first time in...uh...well since college...13 years.

    Updated September 1st, 2012 at 12:16 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  2. Friday August 31st - AM Swim

    At home with Susan and Josh.

    Warmup (700)
    1 x 200 @ 3:10
    3 x 100 @ 1:40 - descend (1:16 .. 1:12)
    4 x 50 @ :45 - descend

    Set I (1250 / 1950)
    Lifted from fort's WORKOUT #4 in this week's [ame="http://forums.usms.org/showthread.php?t=21283"]High Intensity Training[/ame]


    5 x 100 kick w/fins @ 1:45 descend to fast (went 1:11 on the last one)
    50 easy

    8 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater
    50 easy

    200 AFAP kick w/fins for time (went 2:24, not so fast)
    50 easy

    Set II (1200 / 3150)
    2 x 200 pull @ 3:00
    2 x 200 pull @ 2:50
    2 x 200 pull @ 2:40
    Breath every 5 strokes. Went ~2:30 on all.

    100 easy

    ** 3250 yards **

    I often do underwater SDK with fins as part of a kick set, so when I saw the under/over 50s in fort's "Monster kick day" workout I thought it would be fun to do them instead of my usual 25s. I assumed they would be easier than doing back-to-back 25s but I was wrong - they were much harder.
    Categories
    Swim Workouts
  3. Friday, August 31 - 400 miles

    Reached 400 miles for the year today. Well on the way to 500 for the year even though my pace has slowed down over the summer.

    Swam with Peter, Dave B, Dave M, Ray, Kyle, and Glenda from Florida. Did sets of three which was a little unusual. Pretty good pace for me throughout.

    2 times through
    3x200 on 3:00 (1st set warm up - 2:45's, 2nd set 2:40's)
    3x150 Free/Back/Free on 2:30
    100 Free/Back
    3x100 on 1:45 (1st - 1:16's, 2nd - 1:18's)
    3x50 on :45 (:37's; :40's)
    200 Kick

    5x100 Back w/paddles on 1:45
    5x50 Back w/paddles on 1:00 (:37's)

    4350 yards
    85 minutes
    Categories
    Uncategorized
  4. Friday, 8/31/12

    by , August 31st, 2012 at 05:45 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I'm finally starting to feel better in the water and some of my speed is coming back.

    Warm-up
    300 swim choice - did 150 free/150 back

    200 IM Kick
    4 x 75's @ 1:30 as:
    50 swim/build to 90%/R:10/25 power kick
    4 x 50's @ 1:00 descend 1-4 to 200 pace

    Main Set
    2x, #1 back, #2 free
    1 x 100 max effort back = 1:31, free = 1:18
    1 x 100 recovery @ 2:00
    2 x 50's = #1 max effort, back = 43, free = 37

    #2 the last 50 of 200 race pace back = 44, free = 38
    1 x 100 recovery @ 2:00
    4 x 25's @ :45 at 200 race pace back = 22-23, free = 18-19
    1 x 100 recovery @ 2:00


    Cool Down
    400 easy

    Total: 2600 meters
    Categories
    Uncategorized
  5. Thursday August 30th - PM Weights

    TRX Planks
    front 1:00
    left side 1:00
    right side 1:00

    TRX Hamstrings Curls
    2 sets of 30

    TRX Hip Press
    2 sets of 30

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Chin-ups
    5 sets of 3 @ body weight (172 lb.) + 20 lb. @ 1:00
    5 sets of 3 @ body weight + 25 lb. @ 1:00

    Squats
    1 set of 5 @ 115 lb.
    3 sets of 5 @ 205 lb.
    2 sets of 5 @ 225 lb.

    My arms and shoulders were still tired from this morning's workout so I started chin-ups with only 20 lb. but that wasn't terribly hard to I went to 25 lb., which I could just barely do.
  6. Friday, Aug. 31

    by , August 31st, 2012 at 02:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 25 shooters w/fins @ :40
    50 EZ

    8 x 50 @ 1:00
    odds = flutter kick w/board
    evens = free
    50 EZ

    Speed Sets:

    Did a slightly modified version of workout #2 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. I didn't have time for as much recovery swimming on the main set.

    8 x 25 burst dolphin kick + cruise @ 1:00/1:10
    50 EZ

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    2 x through:
    1 round free (12s), 1 round kick, with fins
    kicks were flutter kick w/board, dolphin kick with board and backstroke kick (ranges from 10 high to 12 flat)

    6 x 25 @ 100 pace @ :40
    100 EZ
    5 x 25 @ 100 pace @ :40
    100 EZ
    4 x 25 @ 100 pace @ :40
    100 EZ
    3 x 25 @ 100 pace @ :40
    100 EZ

    50 EZ

    Total: 3550


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

    Very happy to have gotten 3 solid speed workouts in this week. And so excited to be on the cover of Swimmer magazine SDK-ing!!! I haven't received my mag yet, but Ande kindly emailed me a photo of the cover. Looks like I bend my knees quite a bit on the SDK.
    Categories
    Swim Workouts
  7. Workout 08/31/12:

    by , August 31st, 2012 at 11:32 AM (Maple Syrup with a Side of Chlorine)
    Ah, finally back to some water. This marks my second trip to a pool (with 3 OW swims), so August was not very active in the Green Mountains. It has been a time of relaxation that I will dub "recovery" to make myself feel better.

    Anyways, not too exciting today ...

    200 FR/200 IM Drill w/u

    400 FR
    200 kick
    200 drills FR
    200 drills stroke
    4 x 50 Quarter's Strong FR
    200 DPS fly stuff (thinking of That Guy's helps)
    100 float
    (Solo/Hoosick Falls/1900yds/40 min)
    ------------------------------------

    So marks the end of the outdoor pool over in Hoosick Falls. Is was my first time in an outdoor pool since high school in the 90's, when we would swim meets in Manchester, Rutland, Burlington, Springfield, and Brattleboro, VT, as well as Charleston and Walpool, NH. They used to have the VT Summer meet outdoors in Vergennes, which was a great meet because in '86 they started to park a Ben and Jerry's ice cream truck in the parking lot, fueling us little ones on Mint Oreo Cookie (my favorite: ), and my folks would stop at the A&W just south of Middlebury on the way home. I am happy to report that swimming still involves dining for me to this day.

    As I was saying, today was the last day of swimming at HF. Latest word on the Rec Center in town is ok I suppose: our local indoor pool has been closed since the first of July for rebuilding of the pool wall, and that construction appears to be complete. A friend mentioned that the planned reopening is not this coming week but the following, so that is a bummer. I still have some OW possibilities that are open, so I will just keep taking it easy until the Rec reopens and I can refocus for the short course season(s) to come.

    I am also dabbling with some ideas towards taking a more central role in the Masters program in town, as in coaching. It would involve giving up some of my own swimming time , but I would really like to see not only the training but also competition side of things increase. We are a workout group under the New England Masters umbrella, and I am thinking of introducing a new team name and logo (the Bennington Area Master's Comets isn't doing it for me). I am thinking Monument Masters (an ode to our beloved Bennington Battle Monument), or the other option is to branch out from the Age Group team in town. Anyone have any thoughts of either option?
    Categories
    Swim Workouts
  8. Thursday 8/30/12

    Thursday 8/30

    PM only SCY

    Time to test my fitness with the Dave Salo 3x300 set (thanks PWB)

    400 swim (100 FR/200 IM k/dr/100 FR)
    4x100 @ 1:20 D1-4
    4x100 @ 1:45 kick D1-4 25 FR/25 FL
    6x50 @ :50 #1 and #6 EZ FR, #2-5 IMO build to fast
    4x25 @ :30 w/ fins 4/5/6/7 fast strokes off the wall
    100 EZ

    3x300 @ 4:30 AFAP consistently through all 3 (3:19, 3:21, 3:24)
    6x50 A.R.
    2 @ :40
    2 @ :45
    2 @ :50

    12x25 @ :30 w/ strapless paddles, odd: R arm only, even: L arm only

    100 EZ

    Total: 3300

    Average 100 pace for the 3x300 was 1:07.1 so my BASE interval for the next few weeks will be 1:15. What that tells me is that I am way out of shape right now :/
    Categories
    Swim Workouts
  9. Friday, August 31, 2012

    by , August 31st, 2012 at 09:05 AM (Grandma Got Run Over By A Swim Team)
    Water was much warmer today - swam yesterday at noon at Meyers Park again - water was bordering on hot. Why was it I wanted to swim over there at lunch again? Geez. So yesterday I did a grand total of 2600 SCY - I was totally uninspired - and it was also rather disturbing to see how much fast I am at 5:30 in the morning now. I remember not too long ago, when I started swimming in the mornings, how I would complain that I was faster at lunch, and had to modify my interval (add 5 sec/100) for mornings. Not any more, apparently. Now it's the other way around!

    Today's workout:

    400 back/free
    400 P
    200 kick
    500 P
    400 Reverse IM
    300 P
    200 Reverse IM
    100 P
    100 EZ
    10 x 50 K
    100 EZ
    12 x 25 - one drill, two 4-cycle speed play, one sprint
    200 EZ
    6 x 100 "steady state" - wearing fins and snorkel - working on 6 beat kick
    4 x 150 breast/free
    Total: 4900 SCY

    Current plans for the weekend include swimming with ATAC for Saturday morning & Labor Day morning practices (2-1/2 hours each) - for a total of 6000/practice & no more. If they do Goal Sets, all bets are off.
    Categories
    Uncategorized
  10. 08.31.12 - Friday workout

    by , August 31st, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Glenda, Ray, Kyle, and Keith. We pretty much went through two 1500 yd blocks. I tried to alternate sets of lower speed, less rest with higher speed, more rest. It got pretty intense w/ Dave pushing me in the next lane. Eventually, I couldn't keep up anymore.

    SCY

    600 Warm up

    3 x 200 IM - 3:00 (made 2:48-2:50)
    3 x 150 Fr/Kick/Fr - 2:30
    100 Easy
    3 x 100 Stroke - 1:45 (IM Order)
    3 x 50 Free - :45

    200 Easy

    3 x 200 Pull - 3:00 (2:05, 2:12, 2:13)
    3 x 150 Stroke/Kick/Pull - 2:30
    100 Easy
    3 x 100 Pull - 1:45 (1:05, 1:05, 1:02)
    3 x 50 Stroke - :45 (IM Order)
    This is where things picked up. 2:05 is pretty much meet times w/ a drag suit. Dave ripped off three of them. I couldn't hold the pace. We went at it again on the 100s. I was closer on these and didn't fade but Dave was making 00s. The 50s stroke was painful after that. Fortunately, there were only three.

    200 Cool down

    (4200 total)
    Categories
    Swim Workouts
  11. distance day and what a day

    by , August 31st, 2012 at 08:14 AM (Mixing it up this year)
    Felt good over all. Probably not as strong as I wanted but good anyway.

    1000 as 200swim/200pull/200swim/200kick/200swim

    5x200@3:30 free w/paddles & bouy descend 1-5 went 3:08,3:06,3:06,3:04,3:00

    300 EZ
    500 kick for time 13:41
    200 EZ

    Total 3000 meters
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    Uncategorized
  12. Thursday, August 30, 2012 6:15pm - I'm going for it!

    by , August 30th, 2012 at 10:34 PM (Fast Food Makes for Fast Swimming!)
    Yep, I've decided that I'm going to join up with the local USAS team which starts their new season next week. The costs have all added up to where I'm just about breaking even with the:

    Masters Workouts + YMCA Membership = USAS Senior Group dues

    It'll be great to swim consistently with the same group of people, and have a coach to work with. Now I just have to fill out the paperwork and sign my life away. Oh yeah, can I ask anyone to sponsor me for the swim-a-thon later in the year?


    ------------------------

    My swim tonight was brief, but effective. Had soccer pictures for my daughters team, and then stopped by the pool for a quick dip.

    5 x 100 Free @ 1:30 w/up (1:10s)

    Main Set:

    10 x 100 @ 1:25
    • Odds IM (went 1:19/1:20 avg.)
    • Evens Free (went 1:13 avg.) swam these recovery
    10 x 50 SDK w/ long fins on back @ 1:00 (held :28-:29s)
    avg'd 6-7 SDK underwater each length.

    100 EZ and out

    --------------------
    2100 Yards


    Hmmmmm....wonder what 2 hour workouts are going to be like?
  13. Thursday, Aug. 30

    by , August 30th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters
    8 w/fins, 8 w/o fins
    50 EZ

    6 x 25 no breath over kick free @ :45
    50 EZ

    Speed Sets:

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

    1 x 100 AFAP IM w/fins, :56 mid
    300 EZ

    1 x 50 AFAP fly w/fins, :23 low
    200 EZ

    1 x 100 IM w/fins, 56 high
    300 EZ

    1 x 50 AFAP breast w/fins, :28
    200 EZ

    1 x 100 AFAP IM w/fins, :55 high-56 flat
    300 EZ

    50 EZ

    Total: 3450


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


    I wasn't bold enough to do Tim's 5 x 100 AFAP set. I goofed off too much in August for that. But I was still pleased to pound out 3 x 100 + 2 x 50 AFAP. Hopefully, starting to round into shape for the fall. Wish I didn't have this elbow issue. But c'est la vie. I'd prefer that to a shoulder injury any day.
    Categories
    Swim Workouts
  14. Long time no blog!

    by , August 30th, 2012 at 03:26 PM (Chowmi's Blog)
    I have 12 extra minutes before school pickup, so here it is!

    Today:
    LCM, SMU on my own
    Baylor has been closed for 2 weeks due to annual maintainance.

    400 warm up
    4 x 100 kick
    8 x 50 pull

    4 x 50
    2 build
    2 as first and last 12.5 fast

    easy 50

    all out 50
    could be anywhere from 29 high to 33
    stupid clocks are not aligned and they aren't uniform (slow movement then a click up 3 seconds). if I had to guess, i'd round it to a 31.

    easy 100

    The End
    ++++++++++++++++++++++++++++++
    I am just going to ride out the off-schedule until Baylor pool opens again. I don't like swimming with a bunch of weirdos at SMU and there is always some lecher trying to talk to me and share my lane.

    Great news! Baylor is finally going to screw everyone else over and have 1 uniform fee - $55 per month. The spread of "group rates" really turned a lot of people off. Some were paying $40 while I have been paying $85 for 20 years. Anyway, now everyone has to pay $55 and I get the reduced rate!

    Other: I have been doing a mini-Insanity workout, which is 7 exercises for 30 seconds and you do it 3 times. I read it wrong the first time around and thoughtyou do 30 sec on 30 sec off with 30 sec between rounds. Boyw as that easy!Duh1 It was as little rest as possible, then 30 sec between rounds. I have modified to 30 sec on, 10 sec rest, 2 minutes between sets. I marvel at my modificationess.

    See you later!
    Categories
    Uncategorized
  15. Thursday, 8/30/12

    by , August 30th, 2012 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (1000)
    3 x 200 swim-kick-pull - all free
    4 x 75/2:00 kick - on back

    4 x 25/40 15m #1-3 fast, choice of stroke, #4 ez
    - fly-back-free

    Pull Set (800)
    Backstroke with paddles and bouy
    200 went 3:35 (10sr) - 100 went 1:43 (10sr) - 50 went :49 (10sr)

    Now with paddles and fins
    200 went 3:15 (10sr) -100 went 1:31 (10sr) - 50 went :44

    100 easy free

    Sprint Set
    4 x 50/3:00 FAST as possible

    - free: went 35-37 on all
    200 easy freestyle

    There was more but was out of time so stopped here

    Total: 2200 meters
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    Uncategorized
  16. Thursday August 30th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1500)
    3 x 150 free @ ??
    1 x 100 IM @ 1:50
    3 x 100 free @ 1:40
    1 x 100 IM @ 1:45
    3 x 50 choice @ 1:00
    4 x 100 kick @ 2:10, descend

    Set I (1200 set / 2700 total)
    3 x
    * 4 x 50 @ 1:00 free, odd focus on technique, even fast (:36 .. :38)
    * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:42 .. :44), breast (:44 .. :47), back (:43 .. :47) by round

    Set II (1500 set / 4200 total)
    3 x 200 pull @ 3:10
    3 x 150 pull @ 2:25
    3 x 100 pull @ 1:40
    3 x 50 pull @ :50

    ** 4200 meters **

    My legs held up much better today, I didn't get any cramps until the end of the pulling set and they weren't severe. My shoulder muscles and triceps hit the wall at about the same time, so the end of the last set was not exactly fast.

    Updated August 31st, 2012 at 10:22 AM by eric.carlson

    Categories
    Swim Workouts
  17. 08.30.12 - Thursday workout

    by , August 30th, 2012 at 09:46 AM (Pete's swim blog)
    Swam /w Roger, Dave, Dave, Danny and Glenda. Another challenge day. We did 8 x 100 IM on 1:25. It was hard but easier than last week. Instead of 1:20s, I kept it to 1:20-1:22. Made 1:18 on the last one. With my backstroke fixes I'm able to relax the second leg and still maintain a good pace. Felt good and I'm pretty confident I can make 10 of these.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 (IM Order/free)
    1:30 Rest
    8 x 100 IM - 1:25
    100 Easy

    From here, we modified Glenda's workout:

    4 x 125 - 1:45 Descend (1:35, 1:33, 1:27, 1:24)
    1:00 Break
    4 x 100 IM Kick - 2:00 Descend (last one was 1:38)
    100 Easy

    6 x 50 - 1:00 (Fr, IM Order, FR; Odds 2nd 25 hard)
    6 x 50 - :55 (Fr, IM Order, FR; Evens 2nd 25 hard)
    6 x 50 - :50 (Fr, IM Order, FR)
    Roger got to the wall before the last 2 50s and called out "2 breaths per 25 on the remaining 50s". I completely mismanaged my first breath wasting it half-way through the 1st 25. Needed another a few strokes later which left me about 4 strokes to the wall + a flip turn + a glide before I got another breath. Barely made halfway through the last 25 before I burned my last breath and the wall seemed like miles away. I made it but I was hurting badly. The last 50 wasn't nearly as bad. I stretched my first breath a lot further which put me in a better position at the wall.

    8 x 25 - :40 (Odds no breath, evens sprint)
    DPS no breath free was really good. Got down to 12 strokes. I'm usually about 15-16.

    5:00 Easy fly - made 350 yards

    100 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  18. aerobic/speed hybrid or just call it KICK!!!!

    by , August 30th, 2012 at 07:34 AM (Mixing it up this year)
    This was alot of kicking fo me and it gave me an idea of how much I have improved over this year.

    500 free
    4x25@:45 scull w/snorkle
    8x50@1:00 IM order
    100 EZ

    5x100@2:00 kick w/zoomers went 1:47,1:47,1:44,1:41,1:39
    50 EZ
    8x50@1:00 w/zoomers odds under/over, evens over/under
    50 EZ
    200 AFAP kick for time w/zoomers 3:07
    200 EZ
    8x25@:45 shoorters w/fins
    100 AFAP kick no fins for time 1:58!
    200 EZ

    Total 3000 yards
    Categories
    Uncategorized
  19. Wednesday August 29th - PM Swim

    At home with Susan.

    Warm-up (1400)
    2 x 200 @ 3:10
    2 x 200 @ 3:10, 50 drill / 50 swim
    6 x 100 @ 1:50, 1:45, ... 1:25 easy descend (didn't really descend, all were 1:11 .. 1:14)

    Set I (600 set / 2000 total)
    4 x 25 @ :30 flutter kick w/fins and board, odds AFAP, evens easy
    4 x 100 @ 1:30 dolphin kick with fins
    4 x 25 @ :35 underwater SDK w/fins

    Set II (1200 / 3200)
    3 x
    * 2 x 100 @ 2:10 free no breather, broken @ 25s for :10
    * 4 x 50 odd fast @ :40 (went :31 .. :33), even recover @ 1:00

    Set II (800 / 4000)
    4 x 100 @ 1:30 pull w/buoy and agility paddles
    2 x 200 @ 2:50 pull w/buoy and agility paddles

    100 easy

    ** 4100 yards **

    I had lots more cramps today, this was the third workout in a row . Yesterday I had a bottle of GU electrolyte drink but I never stopped to have any during the workout, so today I made sure to drink half a bottle before starting and downed the rest during the workout, but it didn't appear to make any difference.
    Categories
    Swim Workouts
  20. Tuesday, August 29 - Another Decent Workout

    Swam with Dave B., Dave M., Peter, and Ray. First 5 200's were ok and I held pace, my 100's were good though not quite as fast as yesterday. Then I struggled with the 2nd set of 200's. After that I was actually very pleased with my 100 backs. Last winter and spring I was swimming more 500's and even longer distances - I'm wondering if I need to do distance work to get my body used to longer swims and I can get my speed and endurance back in 200's and up. Swam by myself from 3600 yards on.

    3x100 on 1:40
    5x200 on 3:00
    100 Back
    5x100 on 1:45 (1:17's and 1:18's)
    200 IM (mixed the strokes up but still did 50 of each)
    5x200 on 3:00
    5x100 Back w/paddles on 1:45 (1:20, 1:23, 1:21, 1:21, 1:18)
    100 Kick
    2x50 Fly/Back
    100 Kick
    5x100 Free w/paddles on 1:30
    5x100 Back w/paddles on 1:40
    100 Kick
    6x50 Back w/paddles on :50
    100 Free
    100 Back

    5500 yards
    120 minutes
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