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Pete's swim blog

My Team
I swim on a small team (Madison Titans) with 4 regulars and a couple others that can't make the morning workout. On Saturdays and occasional weekdays, I drop by HSA in Huntsville for a swim in the big pool.

  1. 04.30.13 - Dave's birthday

    by , April 30th, 2013 at 10:32 AM (Pete's swim blog)
    Swam w/ Dave and Dave. It is Dave's birthday today. Dave can read this blog but can't reply so feel free to say happy birthday to him. I graciously allowed him to beat me on all sets today. Ok... Dave usually beats me anyway but he did take a few diving starts just be sure I didn't have a chance of going back on my gift. Had some cake, donuts and chocolate milk afterwards.

    SCY

    700 Warm up

    4 x 200 - 3:30 Convert Free->IM
    8 x 50 Pull - :50 2 easy/2 hard (:29-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Covert IM->IM Kick (start w/ 50 kick/150IM)
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Odds 50 free/150 kick, Evens IM Kick
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    (4450 Total)

    Updated April 30th, 2013 at 12:44 PM by pmccoy

    Categories
    Swim Workouts
  2. 04.29.13 - Monday workout

    by , April 29th, 2013 at 09:05 AM (Pete's swim blog)
    Swam at Hsv Nat with Daves, Bobs, Mary Lous and a few others. I rested a lot this weekend and was feeling much better this morning.

    SCY

    400 Warm up

    300 Kick
    2 x 200 IM - 3:30
    300 Pull (made 3:18)

    300 Free - 4:30 (3:45)
    200 IM - 3:00 (2:43)
    100 Free - 1:30
    8 x 50 IM Order - 1:00
    300 Free - 4:00 (3:35)
    200 IM - 3:00 (2:48)
    100 Free - 1:30
    8 x 50 Free - :50

    8 x 50 Kick w/fins - :50 to :55 (Odds underwater down/easy back)
    3 x 100 Free - 1:20
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    3 x 100 Free - 1:20
    8 x 50 Pull - :50

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  3. 04.27.13 - Saturday workout

    by , April 27th, 2013 at 11:29 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary and a few other HSA swimmers. Gave blood yesterday and I haven't been feeling great so I was content to drop it down a notch and more or less recover today.

    LCM

    Warm up:
    400 Free
    4 x 100 IM Order (Drill down/swim back)
    200 Free
    200 IM

    Main Set
    200 Kick w/ fins
    200 IM
    2 x 100 Free - 1:45 easy/hard
    200 Kick w/ fins
    200 IM
    4 x 100 Free - 1:45 easy/hard (only did 3)
    200 Kick w/ fins
    200 IM
    6 x 100 Free - 1:45 easy/hard (did these pull)

    200 Cool down

    (3800m Total)
    Categories
    Swim Workouts
  4. 04.26.13 - Friday workout

    by , April 26th, 2013 at 02:44 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Andrey and Andrew. Looks like I've got the oddball name again. Strength lasted longer today but I'm still not 100%. Maybe I'll be better next week.

    SCY

    600 Warm up

    8 x 75 free - :59->:52
    50 Easy

    400 IM (4 x 100 IM) - 7:00
    8 x 75 pull - :57->:50
    50 Easy

    400 IM (2 x 200 IM) - 7:00
    6 x 100 - 1:20 (1st 25 stroke)
    50 Easy

    400 IM - 7:00
    4 x 100 Kick - 2:00, descend (1:35->1:26)

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  5. 04.25.13 - Thursday workout

    by , April 25th, 2013 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt better today but I pushed it a little hard. Should have backed off a little and pushed later in the week.

    SCY

    600 warm up

    2 Rounds of:
    * 100 IM - 1:30
    * 75 Kick - 1:20
    * 50 Free - :50
    * 25 Kick - :30
    4 x 50 Kick - 1:00, :55, :50, :45

    16 x 100 - 1:40 Convert Stroke -> Kick (I did fly for stroke, br for kick)
    #1 - All stroke
    #2-5 - K/S/S/S, S/K/S/S, S/S/K/S, S/S/S/K
    #6-11 - K/K/S/S, S/K/K/S, S/S/K/K, K/S/S/K, S/K/S/K, K/S/K/S
    #12-15 - S/K/K/K, K/S/K/K, K/K/S/K, K/K/K/S
    #16 - All Kick
    100 Easy

    2 x (200 Kick/200 Stroke/200 Free) - 4:00
    2 x 200 Pull - 2:45 (2:20, 2:15)
    50 Easy

    16 x 50 - 1:00
    #1-4 - Free
    #5-8 - IM Order
    #9-12 - Kick w/ fins
    #13-16 - Kick

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  6. 04.24.13 - Wednesday workout

    by , April 24th, 2013 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty bad this morning. I was queasy yesterday afternoon and skipped dinner thinking I might have some sort of virus. Woke up this morning feeling fine but still not hungry. At the pool, I just didn't have any energy. Sometimes I snap out of it after the warm-up but not today. After 4000yds, I was done.

    SCY

    600 Warm up

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - 1:00 IM Order, Dive from blocks
    4 x 75 - 1:15 Covert Free -> back
    25 Easy kick

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - IM Order, Relay dive from blocks
    4 x 75 - 1:15 Covert Free -> fly (actually felt pretty good here)
    25 Easy kick

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - 1:00 IM Order, Dive from blocks
    4 x 75 - 1:15 Covert Free -> breast
    100 Easy
    6 x 50 - :45 Free, dive from blocks
    25 Easy kick

    200 Cool down

    (4050 total)
    Categories
    Swim Workouts
  7. 04.23.13 - Tuesday workout

    by , April 23rd, 2013 at 09:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. This was a good workout for me. The descending interval let me slowly work into a faster pace. Felt pretty good aside from a couple bad turns on the walls.

    SCY

    600 warm up

    4 x 100 - 1:30 1st 25 kick
    50 Easy - 2:00
    4 x 100 - 1:25 1st 25 stroke
    50 Easy - 2:00
    4 x 100 - 1:20 1st 25 of #2 and #4
    50 Easy - 2:00
    4 x 100 - 1:15 1st 25 of #4 fly
    50 Easy

    16 x 25 - :40 Odds no breath, evens easy

    400 Timed pull - 4:18
    50 Easy

    100 Pull/100 Pull, no paddles/100 IM/100 kick
    50 Easy

    9 x 100 Up/Down Kick - 1:40 (:05) base stroke fly
    100 Timed IM Kick - 1:35

    12 x 50 IM Order - 1:00
    Descended by round. Last round I went :31, :42, :38, :29

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  8. 04.22.13 - Monday workout

    by , April 22nd, 2013 at 09:45 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Swam w/ my kids yesterday. Ended up doing more workout than I had planned because I had extra time waiting for my wife to drop one of them off. Did some drill and fin work with a couple 200 IMs and pulls thrown in. About 1200 yards total. I don't do a lot of sculling drills so I was kind of sore from that this morning. Started off ok but I was pretty worn out by the time we were done.

    SCY

    600 Warm up

    3 rounds of:
    * 25 Fly - :40 (no breath)
    * 25 Fly - :40 (1 breath)
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40 (add 25 kick each round)
    1:00 Break
    200 IM Kick timed - 3:19
    50 Easy

    3 Rounds of:
    * 25 Free - :40 (no breath) <- after round 1, I had to go 1 breath
    * 25 Free - :40 (1 breath)
    * 50 Breast - :50
    * 100 Fly - 1:30
    * 200 IM up/down kick - 3:20 (:20) start w/ 150 kick
    1:00 Break
    200 IM Kick timed - 3:20
    50 Easy

    4 Rounds of:
    * 2 x 25 Hard - :30 (did these IM Order by round)
    * 100 Pull - 1:30

    6 x 100 - 1:20
    10 x 50 kick w/ fins - 1:00 (Odds underwater sdk down, easy back; evens IM Order)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  9. 04.20.13 - Saturday workout

    by , April 21st, 2013 at 08:27 AM (Pete's swim blog)
    Swam @ Huntsville Nat w/ Dave and Brandon. Long day. My wife and her friend ran a yard sale to raise some money to bring a Chinese orphan to the US to study for a year. It was more successful that I had imagined, After swimming, I was quickly put to work loading heavy items. I was relieved of duty to go coach my daughter's soccer game. That went great. The team passes really well and plays smart soccer. Score was 3-2 but we had three times the shots on goal. I stuck around to referee a game after that and headed home to be put on yard sale clean up duty. Finished that just in time to coach my son's U19 team. Somehow we blew a 4-0 lead but this was a team that clobbered us 2 weeks ago. We are better so I'll take it.

    Matt coached the workout. First set was pretty tough. We were supposed to get :15s rest but Brandon was pushing off on a fixed interval so it ended up being more like :05-:10. The set felt more like a broken 1500... except we actually swam 2100m.

    LCM

    300 Easy 100 Fly/100 Free/100 Back
    300 Easy 100 Free/100 Br/100 Free
    200 IM Kick
    200 IM
    4 x 50 - Descend to 200 pace (whatever that is... I've never raced a 200m free)

    3 Rounds of:
    * 3 x 200 descend - 3:00 (Supposed to be :15s rest - I was coming in at 2:45-2:55)
    * 100 fast - 2:00 (Supposed to be :45s rest - I was making 1:20-1:25 which seems slow)

    2 Rounds of:
    * 400 Pull/Kick w/ fins by 50s. Use pull buoy as kick board.
    * 2 x 50 Fast w/ fins
    * 200 IM Smooth
    On the second round, my calf cramped horribly on the fast swim w/ fins. Too much kick-not enough hydration. It finally worked out enough that I could finish the set. Still hurts now.

    6 x 50 Fly w/ fins - 1:00

    200 Cool down

    (5200m Total)
    Categories
    Swim Workouts
  10. 04.19.13 - Friday workout

    by , April 19th, 2013 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Got more sleep last night. Maybe I'm finally getting through this sinus infection. Workout today was modified from a workout 3 years ago when I turned 40. It probably made more sense back then. Instead of 3 rounds of 40x25, we did 10 rounds of 3x100.

    SCY

    600 Warm up

    5 rounds of:
    * 100 Stroke - 1:45 (fly,bk,br,fly,bk)
    * 100 Pull - 1:15 (made 1:05s, 1:00 on last one)
    * 100 Kick - 2:00 (fly,bk,br,fly,bk)
    2:00 rest
    5 rounds of:
    * 100 Stroke - 1:45 (br,fly,bk,br,im)
    * 100 Pull - 1:15 (made 1:03-1:05, 1:01 on last one)
    * 100 Kick - 2:00 (br,fly,bk,br,im)

    12 x 50 - 1:00 (IM Order x 3)
    Did these hard. Fly was :33-:35, Bk was about :45 , br was :38-:40 and free was :31s
    50 Easy

    12 x 50 Kick w/ fins - 1:00
    Odds underwater sdk down, easy back
    Evens Fly,bk,fr

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  11. 04.18.13 - Thursday workout

    by , April 18th, 2013 at 10:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. My allergies have morphed from sniffles to a full blown sinus infection. It isn't impacting my swimming much but the lack of sleep is wearing on me.

    SCY

    500 Warm up

    8 x 75 Free on :59, :58, :57, :56, :55, :54, :53, :52
    50 Easy
    By the time I calculated when the next send-off was, it was usually time to go. I did make these but a :51 was going to be a stretch if I had to do more.

    400 IM Kick - 8:30 (6:59)
    4 x 100 Pull - 1:15
    400 IM Kick - 8:30 Faster than last one (6:52)
    4 x 100 Pull - 1:10
    400 IM Kick - 8:30 Faster than last one (6:48)
    100 Easy
    400 Timed Pull - Faster than last 4 x 100 (made 4:20)
    150 Easy
    Kicks were good. Until last week, I don't think I had ever broken 7:00 on a 400 IM kick. Dave set a blistering pace for the first 200 of the timed 400. I focused on long strokes and pushed the tempo high enough to stay in contact. @ 300 yards, I shortened my stoke a little and upped the tempo. Wish I had splits to see if that made any difference.

    12 x 25 - :30 IM Order
    12 x 50 Kick w/ Fins - 1:00 Odds Underwater SDK down, easy back, evens IM Order

    200 Cool down

    (4900 Total)

    Updated April 18th, 2013 at 01:20 PM by pmccoy

    Categories
    Swim Workouts
  12. 04.17.13 - Wednesday workout

    by , April 17th, 2013 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. I've contracted what is turning into a sinus infection. That kept me from scrimmaging w/ my U19 soccer team yesterday and didn't provide for the best sleep. Despite my sniffles, I didn't feel too bad after warm-ups. I got into a groove and had a few really strong pulls.

    SCY

    600 Warm up

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th 25 fly
    * Evens Fly, 1st, 2nd, 3rd, 4th 25 free
    100 Pull - 1:10 (1:04)
    50 Easy
    Definitely the hardest of the 4 sets we did today. The 75 fly/25 free hurt but I was able to hold 1:23-1:25 on all of them.

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th 25 Kick
    * Evens Free, 1st, 2nd, 3rd, 4th 25 Breast
    100 Pull - 1:10 (1:01)
    50 Easy

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th Back
    * Evens Bk Pull, 1st, 2nd, 3rd, 4th Free Pull
    100 Pull - 1:10 (:59)

    8 x 100 - 1:30
    * Odds Bk Pull, First 25, Outside 25's, Inside 25's , Last 25 pull
    * Evens Free, First 25, Outside 25's, Inside 25's , Last 25 fly
    100 Pull - 1:10 (1:00)
    50 Easy

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr


    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  13. 04.16.13 - Tuesday workout

    by , April 16th, 2013 at 09:28 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Knees are better.

    SCY

    600 warm up

    5 x 100 - 1:45 Convert Free -> 3rd fastest kick (bk for me)
    :15 rest
    5 x 100 Free - 1:30, 1:25, 1:20, 1:15, 1:10
    50 Easy

    5 x 100 - 1:45 Convert 2nd fastest stroke (fly) -> 2nd fastest kick (fr)
    :15 rest
    600 @ 1:20 pace. Open turns @ 100, add 25 fly if ahead of pace.
    50 Easy
    Got up to 75 fly before the 1:20 pace started unraveling.

    5 x 100 - 1:45 Convert 3rd fastest stroke (br) -> fastest kick (br)
    :15 rest
    16 x 50 Pull - :50 2 easy/2 hard
    150 Easy
    Hard pulls were :29-:30. Last 2 were :26 and :27.

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  14. 04.15.13 - Monday workout

    by , April 15th, 2013 at 10:06 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. Normal Monday aches and pains. I didn't have to referee Saturday but I coached 3 games. Sunday soccer was 7v7 so not quite so much running but we played for an extra 20 minutes or so. This morning, my left knee hurt pretty bad. Pushing off the walls and breaststroke kick both hurt. Once I got going, the pain wore off.

    SCY

    600 Warm up

    8 x 50 - :45
    break
    8 Rounds of:
    * 100 Free - 1:10 (started @ about 1:07 and descended to 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy

    400 Timed IM Kick (6:50)
    100 Easy

    400 Timed IM (5:25)
    250 Easy
    IM wasn't too bad for me. 1st 50 fly was a little too fast and I started paying for it on the 2nd 50. Lived through the backstroke and finished strong w/ a decent second 200.

    10 x 100 - 1:20
    Dave pushed me through these. Started @ 1:18 or so and we slowly descended. By #9, we were making 1:10s. Finished the last one on 1:08.

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  15. 04.13.13 - Saturday workout

    by , April 13th, 2013 at 10:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Brandon at the HSV nat. Not sure what the intervals were exactly. Most of this was just last in, first out.

    LCM

    800 Easy IM warm-up

    400 Free
    50 Kick
    4 x 50 Fly
    50 Kick
    400 Free

    200 Free
    200 IM
    200 Free
    100 Pull
    4 x 50 Back
    100 Pull
    200 Free
    200 IM
    200 Free

    8 x 100 odds free, evens IM Order (the fly hurt really bad but I made it)
    2 Rounds of:
    * 4 x 50 IM Order smooth
    * 4 x 50 Free fast

    (5100m Total)
    Categories
    Swim Workouts
  16. 04.12.13 - Friday workout

    by , April 12th, 2013 at 09:36 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Didn't sleep well last night. Kind of dragging this morning and didn't get going very quickly.

    SCY

    600 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    Break

    5 x 200 - 2:45 Convert Free->IM
    100 Easy
    This was supposed to be all IM. We changed is so we would have a chance at making the set. The last 2 were all IM. I made 2:48 and 2:50 . I should be able to do this set but something wasn't working right today w/ my strokes.

    5 Rounds of:
    * 100 Up/Down kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down kick - 1:30 (:05)
    * 200 - 3:00 Convert Free->Fly
    50 Easy
    Made 200 fly on 2:55. Not too bad but it wasn't as smooth as it was earlier in the week. Maybe I'm just tired.

    6 x 25 Free - :30 One no breath
    6 x 25 IM Order, no free - :30 One no breath
    :30 Equipment break
    6 x 25 kick w/ fins - :30 One no breath
    6 x 25 kick w/o fins - :30 One no breath

    200 cool down

    (5450 Total)
    Categories
    Swim Workouts
  17. 04.11.13 - Thursday workout

    by , April 11th, 2013 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Felt stronger today than yesterday. It helps when you don't practice soccer the night before you swim. Had a good 300 IM.

    SCY

    600 Warm up

    2 x 100 Free - 1:30
    3 x 100 IM - 1:30
    Break

    4 Rounds of (Stroke = IM Order by round):
    * 2 x 50 Hard Stroke - :45
    * 2 x 50 Easy Free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 swim - 4:00 Convert free -> IM (Made the 300 IM on 4:07)
    50 Easy

    6 x 50 Kick w/ fins - 1:00 (odds underwater sdk down/back easy, evens IM order)

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  18. 04.10.13 - Wednesday workout

    by , April 10th, 2013 at 03:22 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Scrimmaged w/ my sons U19 soccer team last night. I used to be able to run circles around these kids. Now they just make me look bad. And the leave me tired for the next day of swimming.

    SCY

    600 warm up

    4 Rounds of:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:15
    2:00 Break

    4 Rounds of:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:15
    2:00 Break

    4 Rounds of:
    * 75 Pull - :50
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:20
    100 Easy

    10 x 100 Up/down kick - 1:30 (:05)
    Best I could do is get up to 75 kick/25 free. Skipped one to chat w/ Dave.

    16 x 25 - :30 Odds no breath, evens easy free
    10 x 50 kick w/ fins - 1:00 odds underwater sdk down/easy back, even easy

    150 Cool down

    (5450 Total)
    Categories
    Uncategorized
  19. 04.09.13 - Tuesday workout

    by , April 9th, 2013 at 09:06 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Knees are feeling better this morning. That helped a lot. Felt pretty good overall today.

    SCY

    700 Warm up

    5 x 100 - 1:30; Odds IM (1:20s), Evens free (1:15s)
    16 x 25 - :30; IM Order, half underwater
    Break

    5 Rounds of:
    * 4 x 50 - 1:00; Odd rounds half underwater, even rounds kick
    * 2 x 200 Pull - 2:30
    50 Easy
    Half underwater stuff was painful. My sdks just aren't strong enough to get me to mid-pool very quickly. Kicks weren't too bad. Did mostly 2:15s on the pull with some a little faster and some a little slower. Dave and I raced the last one for a 2:08. Big set... was very tired after this.

    4 x 100 Kick - 1:45, descend (IM - 1:46, 1:44, 1:42, 1:40)
    Break
    100 Timed kick (Br-1:22)

    200 Cool down

    (5350 total)
    Categories
    Swim Workouts
  20. 04.08.13 - Monday workout

    by , April 8th, 2013 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My knees are shot from soccer yesterday. It didn't feel so bad playing but I was in bad shape this morning. Other than push-offs and any type of kicking, I was fine. After a couple thousand yard, it became more manageable.

    SCY

    700 Warm up

    16 x 50 - :50
    * 3 free + 1 kick
    * 1 Stroke/2 Free + 1 kick
    * 2 Stroke/1 Free + 1 kick
    * 3 Stroke + 1 kick
    Break

    4 Rounds of:
    * 4 x 100 on 1:30, 1:25, 1:20, 1:15 (Pick 4 from Fly, Breast, IM, Free, Free)
    * 1:00 Rest
    We added the 1:00 Rest. It was tough cycling back into 100 stroke after 100 free on 1:15. I might have made 2 or 3 but 4 was going to be pretty tough without the extra rest. I did mine Fly (1:18-1:20), IM (1:22-1:23), Free (1:12-1:15), Free (1:10-1:12). Knees hurt too much to do breaststroke.
    100 Easy

    7 Rounds of:
    * 75 Hard Pull - :50 (Made :47-:48)
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05 (Made 1:04-1:07)
    * 25 Easy Kick - :45

    16 x 25
    * 1-8 odds hard IM order, evens easy free - :30
    * 9-12 No breath - :40
    * 13-16 Easy (cool down) - :30

    (5000 Total)
    Categories
    Swim Workouts
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