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  1. Tuesday 9/24/13

    Tuesday 9/24

    PM only LCM

    400 swim

    6x50 @ :50 swim w/ strapless paddles + snorkel
    4x100 @ 2:00 FR kick w/ board
    300 @ 4:20 swim last 25 FAST w/ fins
    6x50 @ :50 swim w/ strapless paddles + snorkel

    100 EZ

    Total: 1800

    Between coaching the college team, a high school team, and a late high school coaches meeting tonight, I only managed a short swim. I'll chalk this one up in the "recovery" column!
    Swim Workouts
  2. I don't want to share

    by , September 25th, 2013 at 07:35 AM (Mixing it up this year)
    I don't like having to share a lane with slow lap swimmers. I had 2 today but lucky for me it was not at the same time. All that does to me is makes me want to show the CCAC that they need a second lap lane. Yes I ran over them a time or two. When kicking on my back I don't have eyes in the back of my head, though my kids might think so.

    I need my own pool.

    500 free
    500 free kick w/zoomers

    200 fly 1 arm drill alt rt/lt
    200 torque drill w/paddles
    100 fly kick on back w/zoomers

    5x100@1:30 free w/snorkle holding 1:27's
    10x100@1:30 free w/paddles & bouy holding 1:20's

    5x100@1:45 free w/snorkle
    500 free kick w/zoomers

    Total 4000 yards

    Updated September 27th, 2013 at 08:46 AM by Donna

    Swim Workouts
  3. Tuesday, September 27, 2013

    by , September 25th, 2013 at 07:30 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 81
    Partly cloudy, humidity at 71%

    Warm Up
    400 REV IM
    4x25 Fly on 5 bobs, DPS
    4x25 BK on 5 bobs, DPS
    4x25 BR on 5 bobs, DPS
    4x25 FR on 5 bobs, DPS

    *Set 1*
    3(4x50 FR on 1:20) desc 1-4
    *33-32-31-30 FR CU w/snorkel
    *30-29-28-27 FR w/snorkel
    *28-27-27-26 FR CU w/fins
    ---200 BK

    *Set 2*
    6x150 FR on 2:20 w/snorkel, agility paddles,buoy-tube, build by 50 1-3
    *1:50, 1:46, 1:42, 1:45, 1:42, 1:41
    ---200 DK/bk

    *Set 3*
    8x50 K/mf on :50 (25 SDK bc-0, 25 DK/bk) *32-26
    4x100 FR-CU w/f-sn on 1:30, 59-57
    400 FR^ w/f-sn-ap) on 6:00, 400 as 4(75 CU/25 FAST) *4:20, 4:17

    Warm Down
    200 IM EZ DPS
    2x50 FR SPL-9
    4x25 FR SPL-9

    First week of all SCY swimming, and still becoming adjusted. The water is on the warm side due to all the daily heavy thunderstorms the last 10 days. Will be doing a 3K OW swim October 5th in Sarasota, and then a SCM meet in Sarasota early November.

    Updated September 25th, 2013 at 09:03 PM by fdtotten

    Swim Workouts
  4. Workout 09/24/13: evening

    by , September 24th, 2013 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    Went for another job before exchange student one's soccer game yesterday, 2.17 miles in 28 minutes. Felt a little tightness across my left knee to start, but it eased up and I felt pretty good. Still no major residual leg fatigue or soreness the next day, so my plan is to keep up with jogging every four days.

    Got into the pool tonight after supper for Masters swim. Just me and GregJS again tonight for:

    300 Swim/200 pull/100 kick (did 250 pull)

    12 x 100 on :15 sr (did 15 on 1:30)
    - 75 swim, 25 kick no board

    5 minutes extra here, so we did some pulling with buoy:
    I did 350 (Greg rocked out 300)

    10 x 50 on 1:00
    - 25 Kick/25 swim
    1-6 = FAST
    7-10 = EZ (warmdown)
    (Masters/Rec/3000 yds/60 min)

    It was great to get back into the water tonight. We were cranking along with the main set, and used the extra time to get some pulling in. My plan is to get wet again on Friday and Saturday.
    Swim Workouts
  5. 50s set improving...

    by , September 24th, 2013 at 04:45 PM (Alex's swim journal)
    I was supposed to do a recovery swim yesterday, but didn't leave the office until 8PM and thought I might be better off just adding a day of complete rest after the time trials on Sunday. So yesterday was a scratch and I felt like today needed to be extra difficult. I'm continuing the 50s sets la Rushall this week, but ramping up the number of reps slowly. Last week I did 10 x 50 on each stroke at 200 race-pace on Tuesday and Thursday, with some improvements already by Thursday's session. Today I decided to move up to 12 x 50 at 200 race-pace. Here's how the workout went:

    WU (950):
    400 EZ (alternated 100s fr/pull)
    4 x 100 IM on 2:00 (these felt really slow, but I was also trying to stretch out my stroke)
    3 x 50 on 1:00 (:40-:42)

    MS (3150):
    --12 x 50 fly on 1:10 (mostly :48s in the first half, :49s in the last half; one :50, so I skipped rep 11= 11 x 50 at race pace... last week I only made 9 on target!)
    --200 recovery (mixed bk and fr)
    --12 x 50 bk on 1:10 (started out with :45s, mostly :46-:47, one :48 in the last half, but I never saw :49, so I made all 12)
    --200 recovery
    --12 x 50 br on 1:10 (the first three were right at :50, then I gradually dropped back to a :55 pace... I was hurting toward the end of the set and dropped back to :56 in my last two reps, but went ahead and did them... my turnover has gotten quicker, but my stroke length hasn't gotten any better, so only slight improvements in time for all the extra effort.. my stroke count when I was hitting :53 was 15 per length, when I dropped back to 11-13 I was hitting :55... I still HATE br!
    --200 recovery
    --12 x 50 fr on 1:00 (:36-:38, there may have been a :39 or two in there, but I started and ended at :36, so my avg. was right at :37-:38 pace... 2:28-2:32 for a 200 fr, which is my goal at this point. I'm especially happy with this set given how late it came in the workout! Big improvement over last Tuesday)
    --200 recovery

    CD (400):
    8 x 50 in 400 IMO on 1:00

    TOTAL: 4500 SCY

    Scotty and I were talking afterward and I really think that adding two reps to the set for each stroke every week, it will only be abut a month before we're doing the workout as 20 x 50 on 1:10... at which point, we'll start bringing the rest interval down; maybe to 1:05 for the strokes and :55 for free.
  6. Channeling Chowmi, Tues., Sept. 24

    by , September 24th, 2013 at 04:17 PM (The FAF AFAP Digest)

    RC/scap, 15 min
    core, 15 min
    spin, 40 min


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    10 x 25 shooter w/fins @ :40
    100 EZ

    Main sets:

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

    Chowmi Set:
    4 x (50 AFAP from the blocks + 150 EZ) @ 5:00, one of each stroke
    back = 28 high
    breast = 35 flat
    fly = 27 low (terrible breakouts)
    free = 26 low

    I was rolling on the 59+, but I am still pretty darn happy with these times. I am going to have to do more off the blocks breakout work in fly. I think I need to angle upward more quickly than I currently do. I don't seem to sense the water very well.

    100 EZ

    3 x (AFAP broken 100s w/fins + 200 EZ)
    -- back (hold 11-12), IM (11/12/14/12), dolphin kick (11-12s)
    -- I started bonking on these from lack of food and lack of sleep

    Total: 3000


    Not much yardage today, but 650 of it was AFAP.

    Interesting article on Cross Fit. Yep, I agree.

    Updated September 24th, 2013 at 09:08 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/25/2013

    by , September 24th, 2013 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 X 50 swim

    4 X 250 IM 4:30
    #1:100 fly, 2:100 back, 3: 100 breast, 4: 100 free

    4 X 50 descend 1:00
    1 X 200 3:00
    Four rounds freestyle, swim or pull.
    Descend 200's 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. 09.24.13 - Tuesday workout

    by , September 24th, 2013 at 11:03 AM (Pete's swim blog)
    Swam w/ Dave and Carole @ Dublin park.


    600 Warm up

    3 Rounds of (Fly/Bk/Br by round)
    * 12x Stroke/Pull/Kick - 1:15
    * 100 Easy
    Did the bk/pull/bk kick w/o a drag suit.

    4 x 50 Drill - 1:00
    12 x 25 Pull - :30
    12 x 50 - :50, odds kick/stroke; evens free

    200 Cool down

    (4900 Total)
    Swim Workouts
  9. Week 52 - Tuesday

    by , September 24th, 2013 at 08:25 AM (After a long rest)
    It was hard getting up this morning. We had some drama last night with my son related to us finding out he had not turned in some homework and now has detention later this week. That part was fine but his continued refusal to do the makeup homework caused a massive argument between him and my wife. She believes he should do the homework, he believes he has accepted the punishment and as such should not have to do the homework. On one hand I like his logic but on the other he needs to do his homework. We have so much drama over his stubbornness. I don't know where he gets it from. Anyhow back to the swimming, I could have done with an extra hour in bed but powered through and hauled mself out of bed and headed to the pool. Today's workout was tough but I was under instructions to ease off on intensity and just make the times and that's what I did.

    Warm up
    6x200 on 2.45 swum 150 free, 50 back
    10x50 streamline kick with snorkel on 50

    Main set
    8x150 on 1.45
    100 easy
    4x(200 free on 2.15, 4x50 back on 45)

    Warm down
    100 easy

    Total 4700scy

    I ended up getting about 7 seconds rest on the 150s. On the 200s I swam with no equipment on the first two and then put my paddles on the last 2 and focused on long strokes, strong kick and breathing and went 2.08, 2.05, 2.03, 2.01. I had quite a lot left in the tank and resisted the urge to go for it and by the end I actually felt quite good.
    Swim Workouts
  10. Work the 100's a good one for me

    by , September 24th, 2013 at 08:05 AM (Mixing it up this year)
    This was mostly easy but had a great set for me to build up my 100's.

    500 free
    500 free kick w/zoomers

    4 times thru
    100@2:00 Free FAST went 1:20, 1:18, 1:16, 1:15
    200@4:00 Free EZ recovery held 3:09's

    5x100@1:45 free w/paddles & snorkle maintain a 6 beat kick held went 1:28, 1:28, 1:27, 1:26, 1:24
    200 breast kick
    100 free kick
    5x100 free EZ

    Total 3500 yards
    Swim Workouts
  11. Monday 9/23/13

    Monday 9/23

    PM only SCY

    300 swim every 4th 25 scull
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O kick

    300 @ 3:20
    200 @ 2:15
    100 @ 3:00 BEST AVG

    100 EZ

    12x25 @ :30 FL w/ fins
    #1 - flip drill
    #2 - 3 kick/1 pull
    #3/4 - swim

    8x25 @ :30 FL kick under H2O w/ fins

    400 EZ

    Total: 6000

    Today was tough, fun, and frustrating all at the same time. I really liked the main set and got really into the 300s and 200s, but when the 100 rolled around, I found it difficult to really get going. A large part of this was going last in the lane and being swamped by the wake of the two people ahead of me (for reference, swimmer #1 is a sub 4:30 500 freestyler and placed 7th this summer in the 1500 at Juniors). The best I could muster was a 59.1 on #1, and finished with 1:00, 1:01, 1:02, 1:01. This was doubly frustrating because on the 300 and 200 each round, I was usually out at 1:00/1:01, then shut it down and cruised to 3:13-3:15 and 2:08-2:10 each time. I need to find a way to bring myself further out of my comfort zone. I don't feel like I held back physically, but I think mentally I could step up my game more.
    Swim Workouts
  12. 9|23|13 piecemeal buildup to lower back shutdown

    by , September 23rd, 2013 at 04:28 PM (Blog)
    I did squats about 2 weeks ago. Felt tolerable after, but the following day during fast swims from the block I had a sharp jolt of high current lumbar pain as my feet pushed off. I cautiously continued on for the week hoping it would heal, and in fact it was on my way, then I decided to run continuously for 30 minutes. This was 84 hours ago and at times I've been in some pain. Sometimes I'm OK, other times I'm incapable of walking upright or barely at all, but I believe the worst is over.

    I had today off, which is good since I've only had 2 other days off this month. I couldn't let this beautiful day go to waste on my back and had to get out. Since I was doing a little better after an hour of soaking in hot Mg salts, 1g ibuprofen, 2 hours on my belly with a gallon bag of ice on top I decided to go to the gym. The water was too cold to loosen up and swim and the lower back would probably go into spasm as it did last week. So I therefore decided to take the dryland (lower back friendly workout) route.

    I did 9 sets of the following block of exercises in circuit style, without rest between:

    1. Pullups (bodyweight) 8 reps
    2. Dips (bodyweight) 10 reps
    3. Leg extensions (flutter extensions) (increasing weight per set) 20 - 10 reps
    4. Seated calf raises 7 reps

    Though I did not take time to rest between exercises, my HR did not climb, for the extra time it took me to move from station to station was more than enough to recover being miserable and slow. I managed the workout fine and feel better both spiritually and physically, accomplishing a rather awesome workout. I also discovered when I'm in pain my tolerance to the workout experienced pain increases.

    Off to DC tomorrow for my wife's abctec Teacher of the Year award reception. She is scheduled to meet with some senators and other important people in the board of education. I will be going with her for the events, primarily for the food, however I'm starting to get the butterflies like I do before a meet lol. I just hope my back will be improved by then. That reminds me, I need to buy some shoes. About shoes, last week when I dropped my jacket and pants off to get tailored and cleaned, I find a moth has chewed a 1mm hole into the sleeve of my jacket! That sucks, I paid almost a grand several years ago on this outfit and have worn it once! It was even zipped up inside its cover bag. WTH. It's not noticeable but it needs repairing. There's a dude in Chicago that can weave spare fabric in when we get back. But Yes, moths do eat clothes

    Updated September 23rd, 2013 at 05:44 PM by __steve__

  13. 09.23.13 - Monday workout

    by , September 23rd, 2013 at 12:03 PM (Pete's swim blog)
    Swam w/ Roger, Jonny, Chris and Andrey. Chris and Andrey are High School Swimmers joining us. I don't really have much chance against them in short swims but I can keep up for workouts. Lucky for me, I don't have to come back for another workout this afternoon like they do.


    600 Warmup

    8 x 75 - :59, :58, :57, ... :52
    100 Easy
    I got off the clock somewhere by 2 seconds but I held the pace through the set. Finished at :26 instead of :24. I think I messed up around #4 or #5.

    400 IM Kick - 7:00
    4 x 100 Pull - 1:20
    400 IM Kick - 7:00
    4 x 100 Pull - 1:20
    400 IM Kick - 7:00
    100 Easy
    Dropped the drag suit for this set. Made the kick on 6:45 or so. Probably should have left the drag suit on but it gave me time to switch to paddles.

    400 timed pull (4:18)
    50 Easy
    Kind of disappointed in this since I didn't have my drag suit. I had one bad entry early in the pull that messed up my right paddle but I should still be quicker than this.

    4 x 50 - :45 IM Order/Free
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 IM Order/Free
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 IM Order

    200 Cool down

    (5050 Total)
    Swim Workouts
  14. Monday early morning, September 23, 2013 6:30-7:35am

    by , September 23rd, 2013 at 11:28 AM (Fast Food Makes for Fast Swimming!)
    Yeah, that's early in my book now. I have to get a few things done this morning, so wanted to get my chlorine fix beforehand. Plus with not having to work yesterday, it was a little easier to get going this morning.

    I got in the pool as the morning rush crowd was leaving, so I had a lane to myself, as did most of the other people. There tends to be a second wave of people that comes in during this period though, and my lane was the last one to try to be double occupied. Nice. Once I was in the middle of my IM/Kicking set, and an older fellow was going to join me. He asked, and I said "it doesn't bother me". It was at that point that I was pushing off to start a 200 IM. On my return length I noticed he moved over to another lane. What is it with butterfly that scares people off, or is it me? I also overheard some "Michael Phelps" comments from a few folks this morning.

    400 Free
    200 Flutter Kick w/ board
    8 x 100 Free Pull @ 1:30

    3 Rounds:
    • 200 Flutter Kick build w/ board @ 4:00
    • 2 x 200 IM @ 3:15 (2:40-2:45s) again, my back and breast are just horrible now


    200 EZ and out

    3400 Yards
  15. A decent meet and a rough morning

    by , September 23rd, 2013 at 08:30 AM (Mixing it up this year)
    I just didn't feel as rested today as a normal Monday. Had a smooth 500 free only went 6:29 on Friday night but I have to say it did not hurt as much as normal and was only 9 seconds off my best last year. The 200 fly saturday went well with a normal 3:15 pace but I only had 2 heats of 200 fly and 1 heat of 50 free then I did a horrid 50 Free in 31.

    Today was recovery.

    500 free
    500 free kick w/zoomers
    8x25@:40 fly w/zoomers & paddles
    10x50@1:00 free holding 40's
    200 free EZ w/6 beat kick
    6x100@1:40 free w/snorkle & paddles maintaining 6 beat kick
    500 free fast kick w/zoomers
    5x100@2:00 free EZ w/6 beat kick

    Total 3500 yards
    Swim Workouts
  16. Week 52 - Monday

    by , September 23rd, 2013 at 08:15 AM (After a long rest)
    I woke feeling good this morning, although a couple of extra hours sleep would have been great. When I got to the pool the water level was down more than a foot and the pool pump was not running. The coach turned the pump back on but the water level was low the entire workout which made it a little choppy. I felt really good during the main set but by the end was beat.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    4x(300,200,,100) pull with paddles on 1.10 base
    100 easy
    6x200 with snorkel overkick on 2.40
    3x100 kick on 1.50

    Warm down
    100 easy

    Total 4800scy

    We ran out of time on the kick set or else I believe we would have had about a 5500 yard workout. The 3,2,1 set felt really strong and I held 1min pace throughout, except the last 200 where I went 1.57, and the last 100 where I went 57. The 200s with snorkel were active recovery And I held 2.15s, but my legs really hurt.
    Swim Workouts
  17. Sunday, Sept 22

    by , September 22nd, 2013 at 07:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    4 x 50 free, descend to 200 pace @ 1:00
    50 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 burst SDK + curise @ 1:00
    4 x 30 burst + cruise from the blocks
    100 EZ

    3 x (25 AFAP from the blocks + 75 EZ)
    -- 2 free (11 flats even with poor breakouts), back (12)
    50 EZ

    3 x broken 100 fly + 100 EZ
    50 EZ

    10 x 50 backstroke kick w/fins, under 12.5 each 25 @ 1:00
    50 EZ

    4 x 50 caterpillar fly drill @ :15 RI
    10 EZ

    Total: 3575


    Made it to Pitt in the early afternoon. Better to come after 2:00 when the club team isn't there. But I had a lovely hike in the woods planned later with Jimby and Lil Fort and our dogs and Jeremy/Jocely and their new puppy. The puppies loved it! I'm a bit surprised our 9 week old puppy made it that far and was still ready to play. She's sleeping hard now! No swim tomorrow as I have to spend all afternoon waiting at the house for a delivery. I will try to squeak in some scarce drylands. I ordered a 25 lb kettleball. I need to hang my TRX too ...
    Swim Workouts
  18. 2013 Corporate Challenge

    by , September 22nd, 2013 at 06:47 PM (After a long rest)
    This was the event last year that got me back in the pool. We had a low team turnout with only six of the twelve swimmers who signed up actually showing up. Despite that we had a great time and swam well as a team. The event is part of the City of Richardson Corporate Challenge in which companies in the Dallas/Fort Worth area compete in a variety of events over a three month period with money being raised for the special Olympics. It's a great event and an even greater cause.

    The swimming is 50scy free, 50scy back and a mixed 200 free relay. The event is separated into men and women swum ages 29 and under and then in 10 year age groups. They award 1-3 in each age group and then rank individuals independent of age by company division based on time, where companies are grouped by size and number of employees.

    Thee electronic timing did not work today so I don't have official times but the timers gave me 22.7 on the 50 free and 27.x on the 50 back. I was very pleased with the free because I had a slow start a poor break out of my turn and did not really get going. I really think when shaved, tapered and focused I have a 21.x In me. I was 22.6 at Spring Nationals. Since I never swam this in college this one is fun because it's an opportunity at a life time best. The 50 back was pretty poor. My start felt good, but I misjudged my breakout and took my first stroke under water. Then on the turn i was too close to the wall and did not get a push off. Despite both of these I was pleased with the time and will be swimming more back in the future. I have a lot of room for improvement on these short races.

    We had a great relay and ended up lapping all bar one team and won our division by 13 seconds.

    The event was a lot of fun and it's nice to swim some short races every now and again. Back to base training this week!

    Updated September 22nd, 2013 at 07:52 PM by StewartACarroll

    Masters Swim Meets / Events
  19. Finally, some signs of life!

    by , September 22nd, 2013 at 03:23 PM (Chowmi's Blog)
    I am finally actually almost unbelieveably feeling pretty good! You won't believe this is me posting, maybe someone hijacked my blog and posted in my place. Anyway, set your faces to stun!

    On Friday, I got a haircut and an eyebrow wax. Then I had an awkward amount of time, too much hang around, so I decided to swim a quick sprint workout on my own. I went nearly exactly the same times as the week before, but my fly is finally starting to come back:

    From the blocks:
    fly 32
    back 35 high
    breast 40
    free 29

    then the team came in. I decided to stay for a bit and loosen up. But then, I stayed for the entire workout since I really liked the sprint sets! So I was actually in for a whopping 1 hour and 45 minutes!!!!

    The main sets I liked were
    8 x 75's, 2 rounds
    fast/easy 50
    all easy
    all fast
    I did these IM w/o free

    6 x 50's
    all fast
    I did these fly and/or breast

    I'm bummed out I won't be racing until Nov. There there are too many choices over limited weekends! I have also decided that during the school year, drylands/vasa once a week would be good. I just can't do more without bumping into recovery days! So here's my plan:

    Mon - strong/sprints
    Tues - strong/sprints
    Wed - easy swim or off
    Thurs - off; stretch only
    Fri - strong/sprints
    Sat - drylands/vasa
    Sun - easy swim or off
  20. 200s Time Trial

    by , September 22nd, 2013 at 03:08 PM (Alex's swim journal)
    After a hard week and a couple of recovery days, Scotty and I figured it was a good time to time-trial some 200s to get a benchmark. Friday I was still pretty stiff from the Thursday set of 50s and the strength training in the weightroom so I only did 2000 in drills. Saturday I went in to get another recovery workout in... didn't want to swim too hard, so I could save it for today's time trials, but I did want to get in a little bit of up-tempo work. Here's what I did:

    400 EZ swim
    4 x 100 IM
    4 x 50 fr fr
    8 x 50 on 1:00 in 4IMO (:45, :48, :50, :50, :53, :53, :46, :44)
    200 recovery
    8 x 50 on 1:00 in 4IMO (:46, :48, :47, :47, :53, :54, :45, :43)
    200 recovery

    I wasn't too disappointed with this effort, wasn't pushing 100%...felt more like I was at 85%. The 400 IMs were both under 6:30 when you add up the times... so it was good pace work for me; a bit of a confidence builder going in to today. After two days without doing any weights, I hoped to be recharged enough to put in some good times. Here's what I did today:

    400 EZ swim (alternated 100s, fr and pull)
    4 x 100 IM on 2:00 (not blazing at all swam thee in mid 1:40s; last one in 1:39-40)
    4 x 50 fr on 1:00 (:37-:43)
    Master's minute

    200 FLY (off the blocks, 3:22)
    200 recovery
    200 BACK (off the blocks, 3:08)
    200 recovery
    200 IM (off the blocks, 3:13)
    200 recovery

    200 pull
    4 x 100 IM on 2:00
    200 pull

    I was a little disappointed in the 200 fly (I swam 3:21 from push at the beginning of August), but given that this was done without any sort of taper and after some hard drylands over the last few weeks, I'm not entirely displeased. I tried to relax as much as possible, I felt a little slow, but at least now I know what my target pace in practice should be now.

    I was much happier with the 200 bk... I started losing steam in the last couple of lengths, but my average pace of :47 was right where I thought it would be... hoped it would be, honestly. I can work to improve that over the next few weeks too.

    For the final time trial I did 200 IM while Scotty did 200 breast. His breast was on fire today and I couldn't keep up. Still, I matched my 200 IM personal best from last spring.

    Now that I have a benchmark, we'll see if I can keep up the pace work in practice and retest again in about three weeks.

    Got into the weight room afterward, but only had twenty minutes, so I did one set of everything instead of three... probably needed a "step-down" session anyway.