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  1. 02.04.12 Saturday workout

    by , February 4th, 2012 at 12:59 PM (Pete's swim blog)
    Swam w/ Dave and Dave at the Huntsville Nat. Pool temp down to 79 for a meet this weekend. It was nice! Wore my Nike jammer without a drag suit. Did more than I wanted to but I think I learned a lot today. Hopefully it will be useful at the meet.

    SCY

    400 warm up

    8 x 25 kick w/ fins underwater - :40 I could only make 3/4 of the way. We were in the 3 1/2 foot deep section. On the first one, I went too deep and my back literally stuck to the bottom of the pool. Came to a complete stop. Dave saw it and started laughing. That blew his underwater 25 as well. We never quit laughing enough to recover our breath.
    200 Kick w/o fins
    200 Kick w/ fins

    8 x 50 - 1:00 Easy/Hard IM order

    3 x 200 pull - 3:00 DPS, bilateral breathing

    8 x 50 - 1:00 choice. Start/finish in middle of pool. Work walls. Brook helped a lot here. I'm not tucking my head enough on flip turns. Worked on that a little. Need to quit pulling my head up early on breaststroke turns. Found I was sweeping my left arm back (instead of pulling it straight back) on br truns as well.

    100 Cool down.

    (2500 total)
    Categories
    Swim Workouts
  2. Another of the HIT workouts

    by , February 4th, 2012 at 02:29 AM (A comfort swimmer's guide to easy swimming)
    Friday, 2/3/12

    SCY with swim buddy

    Warm up (1000)
    300 choice
    6 x 50 kick @ 1:10

    4 x (4 x 25) @ :40
    1 = drill 2 = build
    3 = EZ, fast 4 = cruise

    Lactate Production Set (1100)

    Drop Down Superset:
    3 x through:
    (was supposed to do 4 rounds but didn't have enough time with the one hour lap swim time available. 3x through was painful enough!)
    25 AFAP @ 1:00
    50 @ 100 pace @ 2:00
    100 @ 200 pace

    -- 5:00 rest between rounds, 200 EZ during rest period
    - was consistant on this: 25's were at 14. 50's were :32 and 100's were1:08

    Warm Down (200)

    4 x 50/1:00 ez

    Total: 2300 yards
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  3. Friday Feb 3rd

    by , February 3rd, 2012 at 09:23 PM (The Labours of SwimStud)
    Warm up:

    600 FR/BK by 100
    8 x 25 burst + cruise @ 1:00

    LP Set:

    3 x through:

    2:00 VK dolphin kick straight into (or short break to get on fins as quickly as possible and check clock)
    1 x 100 fast stroke/90% @ 2:00 (2 x BR 1 x 50 FL/50BK)
    100 EZ
    2:00 VK
    4 x 25 AFAP @ 1:00
    fly/back/breast/free
    100 EZ
    6 x 25 tempo kick w/board or fast shooters @ :45
    50 EZ
    Fins on Round 3 only

    100 EZ

    I credited myself about 800-900 yards of swimming for the VK. I also dislike fly with fins...throws off my rhythm but maybe I should keep at it to see what I can learn from it. I thought the 50FLY/50BK is a good 100 for me to practice though as it's my weaker half of the IM....so I may add that more often into my rep.
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  4. Friday, Feb. 3

    by , February 3rd, 2012 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 25 shooters w/fins @ :30
    5 x 50 free w/paddles @ :50
    5 x 50 torque drill w/paddles @ 1:15
    50 EZ
    4 x 25 kick w/board
    odds = build
    evens = easy

    Speed Sets:

    10 x 25 burst dolphin kick to 15 m + cruise @ 1:00
    -- 5 back, 5 belly
    100 EZ

    10 x 25 burst speed play to 15 m + cruise @ 1:00
    -- 5 fast hands breast, 5 fast doggy paddle
    100 EZ

    3 x (broken 100s IMs AFAP w/fins + 200 EZ)
    -- broken at 50 & 75 for :15
    -- out in 23 on all of them, 23 high on 3rd one
    -- 48/48 high/49

    Total: 3000


    ART, 30 minutes

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

    So glad I had an ART appt today as my left shoulder/lats/scapular area is hurting. He worked it over good. My left side is naturally weaker and the tendons are very loose. Lifting keeps the muscles activated and strong, and helps hold the tendons in place. Without that, they cause me pain. More scapular/thoracic stabilizing for me. Groan. He told me to check out Gary Cook's exercises.

    It occurred to me that substituting kicking does not necessarily mean less shoulder related pain for me. I spend an enormous amount of time in a streamline position in the water. That seems to really stress the lats/rhomboid areas.

    I was looking at the PV meet schedule today. They've added a meet on March 3 in Warrenton. As much as I'd like to see Geek and the Greensboro pool, I'll skip the travel and swim at this meet. I think I may do all four 50s. Two weeks later is the Albatross meet where I'm tentatively planning to swim the 50 back/100 IM/50 free.

    Normally, I would be due for a recovery week next week. But without the upper body lifting, I'm not sure I need one. That tends to be the most fatiguing aspect of my training.
    Categories
    Swim Workouts , ART
  5. Sarasota Y Sharks Masters 5:30 AM Workout -02/06/12

    by , February 3rd, 2012 at 05:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 150 2:30
    4 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick 4:15
    8 x 50 kick 1:00
    8 X 25 kick :45
    25's: 12.5 blast free kick/12.5 easy swim
    1 X 100 swim

    12 X 50 1:05
    Alternate easy-build-fast
    IM'ers: 3 of each

    1 X 50 easy
    1 X 200 @ race pace-choice
    1 X 50 easy

    CHOICE OF FOLLOWING 2 SETS:

    1 X 400 free 6:00
    4 X 100 1:30
    1 X 300 4:00
    6 X 50 :40
    1 X 200 2:30
    4 X 50 :35

    OR

    1 X 400 IM 7:00
    4 X 100 IM 1:45
    1 X 300 IM 5:00
    6 X 50-2fly/2back/2breast 1:00
    1 X 200 IM 3:15
    4 X 50-1 of each IM order- :50

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  6. February 3, 2011

    Warm-up (1400)
    4 X 100 free @ 2:00 DPS (1:18 - 1:21)
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:50 DPS (1:14 - 1:18)
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:40 DPS (1:12 - 1:15)

    Kicking (900 set / 2200 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 flutter w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Main Set (2200 set / 4500 total)
    pull with buoy but no paddles, breath every 5 strokes

    4 x 200 @ 2:55
    50 easy, DPS

    3 x 200 @ 2:50
    50 easy, DPS

    2 x 200 @ 2:45
    50 easy, DPS

    1 x 200 @ 2:40
    50 easy, DPS

    Wrap-up (500 set / 5000 total)
    6 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,1 4: 1,1 5: 0,1 6: 0,0
    200 easy

    * 5000 total *

    ************************************************** **********

    I don't know what was different today, but this workout felt really good! I was a bit nervous about the last couple of 200 intervals, but went sub 2:40 on all of the 200s without killing myself. I did get leg cramps in three of them, but I was able to continue after 20 seconds or so of stretching. Nice to feel like I am finally starting to get in shape after 30 years of little or no exercise!

    I do need to wean myself off of the pull buoy. I wasn't planning to use it for the 200s, but I could feel twinges of cramps in both legs and feet after the kicking so I decided to use it. Today it was probably just as well that I used it, but one of these days I will do an entire workout without it.
    Categories
    Swim Workouts
  7. Workout 02/03/12: the battle must be won

    by , February 3rd, 2012 at 02:50 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick
    - 4 x 100 FR Pull with buoy on 1:20

    then ...
    -100 kick
    - 4 x 100 build a 100 fly (but I swam an IM on the last one - went 1:11.21).

    1 x Noah's Ark pull with buoy
    100 w/d
    (2700 yards, 45 minutes)
    ------------------------

    Well, that swim on Wed am did not happen - had a sleepless night before and hit snooze. It's been a busy three days at work, even with the warm temps here in VT - lots of ear aches and even some flu. Happy to have the weekend off.

    Today's practice was not very motivated at all, and there were up to six people in the lane with me at times so I took it easy. I will be getting in good practice tomorrow with the team as we will get in a good workout the first hour, then run some sprints for the final 30 minutes. Should be fun!

    Oh, did you guys catch this story? http://www.burlingtonfreepress.com/a...-adorns-decals

    Updated February 3rd, 2012 at 03:00 PM by rxleakem

    Categories
    Swim Workouts
  8. Finally back to 5000 LCM in a workout 02/03/12

    by , February 3rd, 2012 at 12:50 PM (Workout Swimmer)
    Just realized yesterday AM that I have gained at least 4lbs since Christmas. Or the New Year, whatever. I personally believe this is due to a) eating too much junk food; b) having a job where I sit on my behind all day long; and c) workouts having been cut down to one hour. I need to reverse this quickly! I am swimming a little bit longer in the AM, but it is difficult to swim all by myself (literally, sometimes I am the only person in the pool) with a clock to help me pace myself properly (guess I need to dust off my Tempo Trainer), especially knowing that I have someone I have to take somewhere by 8am before I go to work myself. Be that as it may, I have committed myself to a) no carbonated drinks until Easter - starting "Lent" earlier this year, I guess, b) swimming an extra 1000 minimum in the mornings, even if it is just a straight swim, c) dusting of my bicycle to "cross train" on my days off.
    Wednesday's workout:

    600 back/free
    3 x 200 pull on 3:15
    3 x 100 quality kick on 2:00 (w/zoomers)
    5 x 100 on 1:40, descend 1-3, 4 mod, 5 sprint - pathetic, but true: my "sprint" was the same speed as every thing else
    100 easy
    3 x 300 breast/free by 50's on 5:30
    200 "cool down" (kids got out here)
    500 pull w/paddles
    500 pull w/out paddles

    Total: 4200 LCM

    Woke up with minimal pain in my elbows this morning - wore the "compression sleeves" anyway. Pleasantly surprised to see Jennifer, & Chuck there, and some kid named Tommy who's 22/23 years old. Today's workout:

    800 back/free
    800 pull
    400 kick (75 fast, 25 easy)
    12 x 100 on 1:40 last 6 pull (kids got out here)
    200 easy
    300 breast/free
    200 pull no paddles
    300 breast/free
    200 pull no paddles
    300 breast/free
    200 pull no paddles
    6 x 50 on 1:00 w/paddles & fins
    Total 5200 LCM

    Went really easy on the last 3 200's pull, was sort of tired.

    Updated February 3rd, 2012 at 12:54 PM by Celestial (complete)

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  9. LCM distance day

    by , February 3rd, 2012 at 10:45 AM (Mixing it up this year)
    I am sore from this one but it was a good one. I did set my heart rate up too high during my last 400 but I just pushed thru it and it returned to normal in :30 sec.

    10x50@1:00 free
    500 free kick w/zoomers every 3rd 25 fast
    10x50@1:15 fly drills w/zoomers 1-5 stoneskipper 6-10 scull
    2x400@8:00 free w/paddles & bouy went 6:24 and 6:03
    200 free w/snorkle kick from 15m mark into and out of wall

    Total 2500 meters
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  10. 02.03.12 Friday workout

    by , February 3rd, 2012 at 10:14 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Roger. Pool temp 83. Wore my Nike jammer. No drag suit.

    Taper continues. Felt like a sprinter's workout today. Lots of rest in between hard swims. Overall, it was good and I'm optimistic about dropping time in just about every event. I'm growing my fingernails out again. Decided not to do it again after last year but I can't help it. I've got 1/8" to 1/4" past each fingertip so far. Can't hurt. Actually it does hurt. Not sure I can take it for another week.

    SCY

    400 Warm up

    4 Times through
    * 50 Free - :50 no breath on first 25
    * 50 Kick - 1:10 descend
    No breathers hurt bad. As I got to the wall, my lungs felt like they would explode but I still had to do a flip turn. Oddly, as I turned, it got better. Then as I stretched out to streamline, the pain came back. Ouch!

    Lots of rest
    4 Times through
    * 50 Free - 1:00 descend
    * 50 Kick - 1:10
    Descended :35 down to :27.5. Bit surprised at the :27.5. I probably pushed off a second or so early.

    50 Easy + lots of rest

    5 x 100 - 3:00 Maximum sustainable pace
    Went 1:02.5, 1:02, 1:01.5, 1:01,5, 1:01. First one felt great. The rest felt progressively worse. Very surprised to hear Roger calling lower times. Supposedly, the second 100 is comparable to the second 100 of a 200 in a meet. So, if I can go out in :57 for my 200 free, I've got a half chance at breaking 2:00.

    200 Cool down

    (Total 1950)
    Categories
    Swim Workouts
  11. Thursday, February 2, 2012 5:00am & 5:00pm

    by , February 2nd, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Warmup:
    300 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board

    Did set with 2 others (1 wearing fins to keep up):

    4 x 150 Free @ 2:00 (1:40s)
    1 x 200 IM @ 3:30 (2:35)
    4 x 125 Free @ 1:40 (1:26s)
    1 x 200 IM @ 3:30 (2:35)
    4 x 100 Free @ 1:15 (1:07s)
    1 x 200 IM @ 3:30 (2:35)

    100 EZ
    -------------------------
    3200 Yards


    ===============================

    P.M. Workout:

    Got this idea from PWB's "More Freestyle" workout, but switched it up for my own @ss kicking!

    Warmup:
    300 Free
    200 Kick w/ board
    2 x 50 Free :10 rest

    Main Set (Base is 1:15)
    Rules:
    IM @ (Base + :15) FAST
    Pull @ (Base) Hold Strong
    Free @ (Base + :05) "EZ" - kinda

    Stay on Interval all the way thru:
    1 x 400 IM Fast @ 6:00 (went 4:59 w/ 1:06 Fly / 1:04 Free)
    2 x 200 Free Pull @ 2:30 (2:16s)
    4 x 100 Free EZ @ 1:20
    approx 1:00 rest

    1 x 300 IM Fast @ 4:30 (3:46) this one hurt! OUCHY
    2 x 150 Free Pull @ 1:52.5 (1:40/1:42)
    4 x 75 Free EZ @ 1:00
    approx 1:00 rest

    1 x 200 IM Fast @ 3:00 (2:28) kinda OUCHY
    2 x 100 Free Pull @ 1:15 (1:05s)
    4 x 50 Free EZ @ :40
    approx 1:00 rest

    1 x 100 IM Fast @ 1:30 (1:12) It was only a 100, but it hurt!
    2 x 50 Free Pull @ :37.5 (:33s)
    4 x 25 Free EZ @ :20

    100 EZ and out
    -----------------------

    3800 Yards

    **I had this completed in just under an hour, and my body is thanking me for it right now...

    7000 Yards for the Day!!
  12. Lucky Sevens

    I swam outdoors this morning at the Panama City Beach Aquatic Center. The fog was so thick you could almost chew the air. I waited a bit to wait sure the lane I was going to get in was empty—I couldn’t tell if there was a swimmer at the other end of the pool or not—then got in and looked underwater just to be sure. Here’s what I did:

    1000 warmup

    2 x 700, 1/1/2/1/3/1/4/1 (lengths) pattern, first one with snorkel combining FR and kick; 2nd one no snorkel combining FR and BK

    200 warmdown + play

    Current injury report: The lungs seem to be off my body’s DL for good and are once again performing well in some early season starts; intercostals muscles still have a few cobwebs after their extended injury break; neck and left shoulder are day-to-day with limited playing time. Hoping to get the whole team healthy and playing well together soon!

    Updated February 3rd, 2012 at 11:29 AM by swimsuit addict

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  13. Thursday, Feb. 2

    by , February 2nd, 2012 at 04:45 PM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/elbow/scapular exercises
    good mornings, 75 x 3 x 8
    explosive leg press, 270 x 3-4 x 12
    extreme angle step ups, 20 x 1 x 20
    leg extensions, 120 x 4 x 7
    total ab machine, 120 x 1 x 15, 130 x 2 x 15

    power wheel roll outs, 25
    power wheel pike ups, 2 x 15 (I've only done 10 in the past, so this was a big improvement)
    long arm crunches, 2 x 50
    captains chair leg raises, 2 x 25
    knee tuck jumps, 10
    standing broad jumps, 10 (jarred ankle a bit)


    Swim/SCY/Solo:

    1500 EZ, recovery swim


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

    I was pretty bushed after yesterday's workouts. I think the stretch cordz are deceptively hard.

    Not getting headaches anymore from the nitroglycerin patches. I'm not prone to headaches at all, but I still feel very lucky as I know some people who always had headaches. The elbows are feeling a bit better, but I'm still not going to touch an upper body weight until after my next doc appt in March. I wish I hadn't touched on in January!

    Off to HS Regionals soon!
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/03/12

    by , February 2nd, 2012 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 swim

    4 X {3 X 50 1:10
    Descend 1-3 #3 is fast
    All choice

    1 X 50 easy
    4 X 50 @ 100% 3:00
    1 X 50 easy

    CHOICE OF SETS, IM or FREE

    1 X 200 free 2:50 2:40
    2 X 100 1:25 1:20
    4 X 50 :40 :35
    Two rounds. Round 1 intervals left, 2 right.

    OR

    1 X 200 IM 3:30 3:20
    2 X 100 IM 1:45 1:40
    4 X 50-1 of each- 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  15. Not Quite Yet

    by , February 2nd, 2012 at 02:17 PM (Nobody Special)
    * I was hoping I could get back in the water by tomorrow but as of now the shoulder is still hurting a bit and I don't want to take any chances. As of now I'm looking at Monday to pick it back up - though it will be light yardage and light workouts for awhile.

    * Thankfully I'm able to get back to a normal routine at work - was u/w again yesterday to swing one of my boats' compass. Light chop on the water but the shoulder felt good.
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  16. Wed Feb 1, 2011 Had surgery out of water for ...

    by , February 2nd, 2012 at 02:13 PM (Ande's Swimming Blog)
    Wed Feb 1, 2011

    I had surgery to remove a growth from the back of my right forearm. They wheeled me in and knocked me out. Doc says I'm supposed to stay out of water for the next 4 days. I have about a 1 inch incision. It hurts a bit.

    Tuesday afternoon I had a root canal done on my lower right side molar and after he completed the proceedure his conclusion was the base of the tooth is cracked and it must be removed.

    Not much fun.

    It's a good time to switch to sprints.
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  17. 2/2/12 Backstroke day with the team

    We are getting ready for our state meet next week and have been working a lot on changing speed and some fine tuning. We have optional stroke sets and IM sets but this was mostly backstroke. We did as a team so there was plenty of rest while some of our backstroke haters caught up.

    100 EZ
    300 Done as
    (25 fr build/ 25 ez/ 25 bk build/ 25 ez)

    The following was all backstroke

    2 times through

    4 x 50 drill w/10 swim
    350 swim
    --50 build
    --100 build
    --200 build
    4 x 50 drill w/10
    350 swim
    --50 build
    --100 AFAP
    --50 ez
    --100 AFAP
    --50 ez

    4 x 200 Done as
    --25 build/ 25 DPS/ 25 build rest 5
    --25 sprint kick rest 5
    --25 build rest 5
    --50 drill rest 5
    --25 sprint rest 30
    odds free
    evens chioce ( I did 1 bk and 1 br)

    100 w/d

    3600

    Felt pretty good especially with the work overload that seems to stay on my mind. I haven't swam in a meet since the beginning of Dec. so we will see how next week goes. I am swimming well at practice but don't feel smooth in the water. I am sure it is all in my mind.
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  18. Thursday, 2/2/12

    by , February 2nd, 2012 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 choice
    12 x 50/1:00
    3x: #1 drill, #2 kick w/10-12 SDK off each wall, #3 swim build, #4 easy

    Main Sets (1400)
    10 X 50/1:15 Odds: fast Evens: smooth
    - did 1-4 free, fast ones were 32; 5-8 kick, fast ones were 47; 9-10 back, fast one was 37
    2 x 100/2:15 Swim - drill - kick - swim (backstroke)
    5 x 50/1:30 1 & 4 FAST
    - #1 fast free at 32, #4 fast back at 37, others free at 38-40
    2 x 100/2:15 swim -drill - kick - swim (breast + free)
    1 x 50 AFAP/2:00
    - fast fly at 36
    2 x 100/2:15 swim - drill - kick - swim (fly + free)

    Kick: (200+)
    1 x 200 continuous effort - kicked on back
    Tabata kick w/fins and board for 4:00
    8 rounds of 20 sec AFAP + 10sr
    - this wasn't any fun at all. I think I went 300

    Warm Down
    100 ez

    Total: 2800 yards

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  19. Wednesday, 2/1/12 - 2nd workout

    by , February 2nd, 2012 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (500)
    400 choice
    4 x 25/10 sr - alternate 25 scull - 25 swim

    Main Set (1500)
    2 x 50 drill/1:00 - did 1 arm and fist free
    1 x 100 pull w/bouy only/1:45 - free around 1:20
    3 x 50 kick/1:10 - flutter w/board
    3 x 100 pull bouy + paddles/1:45 - free around 1:20
    4 x 50 swim build/1:00 - free around 40
    4 x 100 swim w/paddles only/1:45 - free around 1:22
    5 x 50/1:00 DPS swims - free around 40 with 15 spl

    Breaststroke Set: (250)
    10 x 25/:45 - around 23 on these

    Warm down
    150 easy free & back

    Total: 2400 yards




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  20. 02.02.12 - Thursday workout

    by , February 2nd, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Roger. Pool temp still hanging around 83. Wore my Nike jammer w/o a drag suit. Second day of taper. Slept in 30 extra minutes.

    SCY

    400 Warm up

    8 x 25 - :30 IM Order (I did fly/br/br/fr) moderate pace
    Lots of rest
    8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard
    Lots of rest
    8 x 25 Kick - :40 IM Order (I did fly/br/br/fr) easy/hard
    Lots of rest
    100 Pull - 2:00 Moderate (Get arms ready for heavier load)
    8 x 50 Pull - 1:00 Easy/hard (I did Fr/Fr/Fr/Br)
    Lots of rest
    8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard
    75 Easy
    Lots of rest

    100 Breast timed off blocks (1:13 - love it when I do a personal best in practice!)

    125 Cool down

    (1800 Total)
    Tags: 100, breast, dive, timed
    Categories
    Swim Workouts