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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. 12.10.11 - Saturday HSA workout

    by , December 10th, 2011 at 09:55 AM (Pete's swim blog)
    Swam at HSA. Shared a lane w/ Bob. Brook coached. Supposed to start at 5:00 AM. Through a series of unfortunate events, Brook opened up at 5:35. Did a quick workout and then headed to a local restaurant to have a Christmas breakfast w/ Brook. Lots of fun.

    Pretty tired today after yesterday's workout. I held up for the shorter workout but I'm feeling it bad now. Will be good to get a day off.

    SCY

    400 Warm up

    6 x 50 Kick w/ fins
    300 IM (Kick/Drill/Swim each stroke)
    300 Free (3:35)

    6 x 50 IM
    3 x 100 Free - 1:30 (1:07s)
    4 Times through
    * 75 IM - 1:10
    * 100 Free - 1:20
    6 x 50 Free
    6 x 50 Pull

    (3200 Total)
    Categories
    Swim Workouts
  2. 12.9.11 - Friday workout

    by , December 9th, 2011 at 09:04 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool @ ~84. I'm pretty worn out after this one.

    SCY

    450 Warm up

    3 x 100 - 1:35 (Did stroke IM Order)
    3 x 100 - 1:30 (Did IM)
    3 x 100 - 1:25 (Did 50 Stroke/50 Free)
    3 x 100 - 1:20 (Did 25 Stroke/75 Free)
    50 Easy

    1650 Timed (20:20) Open turns every 300
    Started 10s behind Roger and did 3:40s for the first 3. Caught Roger but never had enough to pass him. Held 3:45s on the last 2. He dropped me on the last 150. By far, my fastest 1650 ever even if I did get a draft most of the way.
    100 Easy

    4 x 100 - 1:30 (Kick fly on 1st, 2nd, 3rd, 4th 25)
    4 x 100 IM - 2:00 (1:25, 1:25, 1:20, 1:18)
    4 x 100 - 1:30 (Kick free on 1st, 2nd, 3rd, 4th 25)

    200 Cool down

    (4850 Total)
    Categories
    Uncategorized
  3. 12.8.11 - Thursday workout

    by , December 8th, 2011 at 08:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Looks like Roger is slowly ramping up to 5 days a week. Pool still a tad warm ~84.

    SCY

    500 Warm up

    6 x 50 - :45 Worked down to :33s
    8 Times through:
    * 25 Stroke/75 Free - 1:10 (Stroke IM order)
    * 50 Kick - 1:10
    * 2 x 50 pull - 1:05
    100 Easy
    Kind of a different set for us. We don't typically do this much rest. I pushed the 100s hard - fly 1:06, 1:05; back 1:07, 1:07; Breast 1:08, 1:08, free - 1:01, 1:02 - and treated the remaining 150 as active recovery.

    400 IM Kick Timed - 6:50 Might be the first time I went under 7:00. Kick continues to improve significantly.
    100 Easy

    400 IM Timed - 5:35 Not my best effort but not too bad considering it was at the end of practice. Went out a bit fast on fly and started hurting bad at 75 yds. Was still able to hold even w/ Roger and trailed slightly behind Dave. Backstroke is the killer for me. By the time I turned for breststroke, Roger was 20 yards ahead.

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  4. 12.7.11 - Wednesday workout

    by , December 7th, 2011 at 09:18 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 84. Another excellent workout. Mostly IM stuff today. I'm getting more comfortable with 2:45s for my 200 IMs.

    500 Warm up

    2 x 100 Free - 1:30 (Tiger tumblers)
    2 x 100 IM - 1:30
    2:00 break

    5 x 200 IM - 2:45
    I did these IM (2:40)/Free (2:30)/IM (2:42)/Emergency potty break/IM (2:44). Went hard on the IM and easy on the free. I remember not so long ago when 2:30 was pretty much a sprint - especially after a hard IM.
    100 Easy

    5 times through
    * 100 - 1:30 (:05) up/down kick
    * 100 Pull - 1:30
    * 100 - 1:30 (:05) up/down kick
    * 200 - 2:45 convert free to IM (2:25, 2:30, 2:44, 2:43, 2:44)

    200 Cool down

    (4700 total)
    Categories
    Uncategorized
  5. 12.6.11 - Tuesday workout

    by , December 6th, 2011 at 09:01 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Good workout. Some of the intervals were just outside my reach but I was able to recover and catch up.

    SCY

    450 Warm up
    2 x 100 - 1:30 (did Tiger tumblers on flip turns - see yesterday)
    3 x 100 IM - 1:30 (1:22-1:25)

    4 times through (IM order on stroke):
    * 2 x 50 - :45 hard stroke
    * 2 x 50 - :45 easy free
    * 2 x 50 - 1:00 hard kick
    * 2 x 50 - 1:00 easy kick
    * 2 x 50 - :45 hard pull
    * 2 x 50 - :45 easy pull
    * 300 - 4:00 convert free to IM (3:40, 3:50, 4:02, 4:07)

    200 Cool down

    (4750 Total)

    Updated December 6th, 2011 at 11:07 AM by pmccoy

    Categories
    Swim Workouts
  6. 12.5.11 - Challenge day

    by , December 5th, 2011 at 09:03 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 84.

    SCY

    400 Warm up

    Challenge Set
    6 x 50 - :45 (worked down to :33s - :34s)
    3 x 100 - 1:10 (1:07, 1:08, 1:07)
    Still going too fast on #1. Tried hard to not chase Dave but apparently, I did a little. Was easily good for one more 100 on 1:10... maybe 2. 6 is going to be tough.
    50 Easy

    4 times through
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:15 (no free)
    1:00 Break

    4 times through
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:15 (no free)
    1:00 Break

    4 times through
    * 75 Pull - :50
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:20 (no free)
    100 Easy

    10 x 100 - 1:30 (:05) Up/Down Kick - Did "Tiger tumblers" on all flip turns. At flags, dive underwater and pull to the wall. Flip underwater and glide past flags before breathing again. Got these from an Auburn swimmer - hence the "Tiger" in the name - so insert your favorite mascot. On the other hand, after a couple of these, I started not liking tigers so maybe insert your most hated mascot.

    100 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  7. I'm king of the nerds!!!

    by , December 3rd, 2011 at 10:22 PM (Pete's swim blog)
    Warning: completely swimming unrelated.

    Early last year, I was conned into coaching a group of homeschoolers (my son included) in a Lego Robot competition. I was picked mostly because I already owned a Lego Robot kit and the parents were fed up with thier team through a local science musem. No... it isn't my son's robot... it is mine and I like it! The attraction (for the nerds) is the obstacle course the kids get to program the robot through. But there are scores for a theme related project, teamwork and a bunch of other stuff. I had high expectations for the year. We were going to have 2 robots, 2 practice tables, tons of help (from a friend who convinced me to do this in the first place), and 10 months to get everyone ready. We ended up with 1 robot, 1 table, a late start on getting project materials together and a revolving door for team members. I ended up coaching 2 soccer teams, one of which went to state championships and lots of business trips for my friend stretched everyone's time thin. So, last night, our last minute practice for the event today was looking pretty sorry. Nobody was organized or coordinated and the robot wasn't doing much at all. The top 10 out of 23 teams today moved on the State finals. I gave us a 50-50 chance of being in that top 10. Tried my best to sugar coat the efforts of the team members and encourage them to have fun no matter how badly things go. Things did start very badly. If you just place the robot on the table and do nothing, you get 72 points. We scored 60 on our practice round. Still, things were working better and the team was starting to coordinate their efforts. Even better, the judging for the project and teamwork seemed to go awfully well even though we didn't know the actual scores. After round 1 we were in 3rd place with the robot obstacle course and ended up 5th at the end of the day. At the awards we sat behind a team that had raked in Best Coach, Best Robot Design and Highest Points in the robot obstacle. I'm thinking "these guys pretty much have it sewn up but on the other hand, I have underestimated our chances at making the State finals". Turns out I severely underestimated our chances... we won the overall first place! My assistant and I looked at each other in complete shock when they called us down for the award. As the team went down to recieve our trophy, I realized "I'm king of the nerds and I'm completely ok with that". I'm king of the local nerds for now anyway and aspire to be king of the state ones as well .

    Updated December 4th, 2011 at 05:24 AM by pmccoy

    Categories
    Uncategorized
  8. 12.2.11 - Friday workout

    by , December 2nd, 2011 at 08:30 AM (Pete's swim blog)
    Swam w/ Dave today. Roger and other Dave are at the State meet in Auburn this weekend. Kent and Teresa will be swimming in the meet. Hope they do well. We modified the sendoffs for today's workout. Even with easier intervals, it was still pretty tough.

    SCY

    400 warm up

    2 x 100 - 1:30
    3 x 100 IM - 1:30
    16 x 25 - :30 1/2 under water
    50 Easy

    5 Times through
    * 4 x 50 IM Order - 1:00 (1, 3, 5 - 1/2 under water; 2, 4 - Kick)
    * 2 x 200 Pull - 2:20 (2:18-2:22 only made the last iteration)
    * :20 rest

    200 Cool down

    (4550 total)
    Categories
    Swim Workouts
  9. 12.1.11 - feeling better again

    by , December 1st, 2011 at 08:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. All had our own lanes. Feeling much better today. I was able to stomach more food yesterday. That seems to make a difference. Power and endurance are back. Figured they would be but once it goes away for a couple days - no matter the reason - I always start doubting myself.

    SCY

    400 Warm up

    4 Times through
    * 50 Stroke - :50 (1st iteration free)
    * 50 Stroke - :50 (1st & 2nd iteration free)
    * 50 Stroke - :50 (1st, 2nd, 3rd iteration free)
    * 50 Kick - :50
    Break

    4 Times through (For each 100, pick 4 from Fly, Bk, Br, Fr, IM):
    * 100 - 1:30
    * 100 - 1:25
    * 100 - 1:20
    * 100 - 1:15
    On the first iteration, I went Br (1:25), Bk (1:25), IM (1:23 - ut oh....), Fr - 1:15. Sensing I was going to get behind quickly, I switched to Bk, IM, Fr, Fr. That helped and eventually I got back on pace.
    100 Easy

    7 Times through
    * 75 Pull hard - :50 (:45-:48)
    * 25 Pull easy - :40
    * 25 Kick hard - 1:05 (1:00-1:03)
    * 25 Kick easy - :45

    100 Cool down

    (4400 Total)
    Categories
    Uncategorized
  10. 11.30.11 - Solo today

    by , November 30th, 2011 at 09:20 AM (Pete's swim blog)
    Swam alone. No idea where the rest of the team was. Don't much like swimming alone but our workouts are already pre-made so at least I had something to challenge me. Problem is that it is so easy to modify the intervals and with me not feeling my best right now, it was hard not to. I resisted temptation and only modified the no-breather fly.

    SCY

    400 Warm up

    6 x 100 - 1:30 2 x Free, 2 x IM, 2 x stroke (back)
    4 Times through
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breather... right! Treated these as recovery)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breather - see above)
    * 75 Pull - 1:00
    100 Easy

    Missed the first stroke on 1:30 send off so I was already 5 seconds in the hole when I started the 1st iteration. Caught up by the end. Last iteration, I couldn't make the 200 IM on 3:00. Just couldn't find any endurance today. I did catch up on the pull though.

    800 IM Kick (15:25) Mostly painful. Kicked through all sorts of nasty cramps. Despite the pain, this was a good set for me. I don't do a lot of kick other than beast stroke so I had lots of time to focus on doing things better.
    1:00 break
    16 Times through
    * 25 Easy Free - :30
    * 25 Hard stroke - :20

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  11. 11.29.11 - 1 Million Meters!

    by , November 29th, 2011 at 09:51 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. It is Dave M's 50th birthday so we had a little party afterwards. Somewhere along the way today I crossed 1 Million meters. Guess that's kind of an interesting milestone. It was enough to get me going this morning. I've got some sort of mild stomach virus that won't go away. Feel rotten at night and can't get much sleep but I feel much better in the morning. Yesterday, I swam fine but today I had no energy and more or less just tried to make the intervals. Kind of disappointing given all the recent improvements I've seen. Hopefully I'll feel better tomorrow.

    SCY

    450 Warm up

    2 x 100 Kick - 1:45 (Fr/Br)
    2 x 100 Kick - 1:45 (Fl/Br)
    2 x 100 Kick - 1:45 (Br)
    2 x 100 Kick - 1:45 (Bk/Br)
    4 x 50 stroke - :50 descend

    6 x 100 - 1:15 1st 25 of 1st 100 stroke, last 25 of last 100 stroke
    100 Easy

    10 x 100 Pull - 1:20
    2 x 100 Kick - 1:45
    50 Easy

    2 x 100 Kick - 1:45
    100 Pull - 1:20
    100 Pull - 1:20 (1st 25 fly)
    100 Pull - 1:20 (1st 25 back)
    100 Pull - 1:20 (1st 25 breast)
    100 Pull - 1:20
    2 x 100 Kick - 1:40

    100 Cool down

    (4400 total)
    Categories
    Swim Workouts
  12. 11.28.11 - Challenge Day 2

    by , November 28th, 2011 at 08:51 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Wasn't sure I would make it this morning. A stomach bug had me down most of the weekend but I woke up feeling much better... and hungry for a change. Monday is our challenge day. Not so bad this week. 2 x 100 on 1:10. I made 1:05, 1:07. Not sure how I'm going to get past 4 of these but it isn't going to happen if I keep going out on 1:05. Going to have to hold back a bit and try to make the first 3-4 before I get in that 1:07-1:08 groove.

    SCY

    400 Warm up

    6 x 50 - :45
    1:30 Rest
    2 x 100 - 1:10 (1:05, 1:07)
    50 Easy

    6 Times through
    * 200 IM - 3:00 (2:45 or better, substitute 50 stroke w/ 50 kick)
    * 6 x 25 Stroke - :40
    I ended up w/ 100 stroke/100 kick. If I substituted with anything other than br kick, I couldn't make 2:45. On the last one, I did 50fl/100br kick/50fr and made 2:40.

    4 x 100 IM - 1:45 (0/25/50/75 Kick)
    1:00 Rest
    4 x 100 - 1:45 (25/50/75/100 Kick)
    50 Easy
    100 Timed kick (br - 1:23)

    200 Cool down

    (4200 Total)
    Categories
    Uncategorized
  13. 11.26.11 - Saturday workout

    by , November 26th, 2011 at 11:29 AM (Pete's swim blog)
    Swam w/ Dan, Mary and Bob. Billy showed up late but didn't work out with us. Matt provided the workout which is what is HSA kids are doing for taper. Not feeling great today but it didn't slow me down much. My fly was on for some reason... usually it isn't. Right shoulder started hurting near the end. I think I tweaked it doing backstroke "blasts".

    SCY

    400 Warm up

    50 Fly/50 Back/50 Br - 2:15
    50 Back/50 Br/50 Fr - 2:15
    50 Br/50 Fr/50 Fly - 2:15
    50 Fr/50 Fly/50 Back - 2:15
    Everyone else did 50 Fr/50 Bk/50 Fr on 2:30(?). Not sure why they increased the interval short since they were ahead of me on after the first one.
    6 x 100 IM - 1:30 Descend 1-3, 4-6 (1:25 -> 1:18)
    8 x 50 Kick - :50 (Br)

    3 times through:
    * 100 Fast - 2:00 (1:05, 1:05, 1:08 - slowed down to protect my shoulder some)
    * 2 x 300 Pull - 4:00 (All on about 3:31-3:33)
    * 8 x 25 - :30 drill down/15M blast back (I did IM order)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  14. 11.25.11 - Friday workout

    by , November 25th, 2011 at 03:54 PM (Pete's swim blog)
    Swam at Hsv NAT with Roger, Dave and Mary. Each had our own lane. Matt drew up the workout. He said it was the taper workout for his HSA swimmers and we could make it harder if we wanted. It was plenty hard enough as-is.

    SCY

    500 Warm up

    6 x 100 - 1:20 Descend 1-3, 4-6 (1:15-> 1:05, 1:18 -> 1:08)
    12 x 50 - :50 Drill down/Fr back
    16 x 25 - :30 Easy/Hard (Roger and I did IM order x 2)

    2 Times through (I had to leave early - everyone else did 3x)
    * 4 x 100 Kick - 2:00 Descend
    * 100 Fly/100 Fr - 3:00
    * 100 Bk/100 Fr - 3:00
    * 100 Br/100 Fr - 3:00

    No cool down - had to go early

    (4100 Total)
    Categories
    Swim Workouts
  15. 11.23.11 - Wednesday workout

    by , November 23rd, 2011 at 08:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83.

    SCY

    450 Warm up

    10 x 50 Fly - 1:00 (:40-:45)

    3 Times through
    * 4 x 75 - 1:00 Pull 2nd time through (:52-:55)
    * 50 - :35 (:30-:32)
    50 Easy

    3 Times through
    * 2 x 200 IM - 3:30 (2:50, 2:46; 2:47, 2:44; 2:46, 2:40)
    * 200 Pull - 3:00 (2:25, 2:23, 2:17)

    200 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  16. 11.22.11 - Tuesday workout

    by , November 22nd, 2011 at 09:03 AM (Pete's swim blog)
    Just Dave and myself today. Pool temp ~83. Felt tired today. Got some speed back on the last set but otherwise, I was relatively slow.

    SCY
    400 Warm up

    3 x 25 Fr/Bk/Fr - :30
    3 x 25 Fr/K/Fr - :30
    3 x 25 Fr/Br/Fr - :25
    3 x 25 Fr/Fl/Fr - :25
    3 x 50 - :45 Convert 50 Fr -> 50 Fl
    3 x 50 - :45 Convert 50 Fr -> 50 Bk
    3 x 50 - :45 Convert 50 Fr -> 50 Br
    5 x 50 - :45 Convert 50 Fr -> 50 K -> 50 Fr
    50 Easy

    7 x 75 - 1:10 Convert 75 Fr -> 75 K -> 75 Fr
    7 x 75 - 1:10 Convert 75 Stroke1 -> 75 Stroke2 -> 75 Stroke1
    This was supposed to be on 1:00 but that's not realistic for me. Workout was probably written for High School kids. I did Bk->Fl->Bk and barely made it on 1:10.
    100 Easy

    Set 1 - 9 x 100 - 1:40 Convert Kick -> Free ->Kick
    Set 2 - 9 x 100 - 1:20 Convert Free -> Stroke -> Free
    1st 100 set1, 1st 100 set2, 2nd 100 set 1 ... last 100 set1, last 100 set2 (sprint)
    Kind of confusing but it makes sense. Alternating makes it easier with the free from set1 on 1:40 matched with the stroke on 1:20. I converted Free -> IM -> Free. Original intervals were 1:30 for the kick conversion and 1:15 for the stroke conversion.

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  17. 11.21.11 - New challenge

    by , November 21st, 2011 at 09:14 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Started a new challenge this morning. There's a 30x100 on 1:10 challenge floating around the blogs. I'm not there yet but I'd like to be one day. So, the challenge - for now - is to work up to 10x100 on 1:10. We started w/ 1x100 on 1:10 this morning and will add another each week for 10 weeks. That will get us to taper time for the Auburn SCY invitational.

    SCY

    450 Warm up

    6 x 50 - :45 (Get up to speed for the 100 on 1:10)
    1:00 Break
    100 - 1:10 (1:02)

    4 x 200 - 3:00 Convert Free to IM
    50 Easy

    50 Kick/150 Fr - 3:00
    100 Kick/100 Fr - 3:10
    150 Kick/50 Fr - 3:20
    200 IM Kick - 3:30 (3:20)

    4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 Kick)

    4 x 200 Kick - 3:30 descend (3:12, 3:09, 3:04, 3:00 br)
    50 Easy

    500 Timed pull (5:57) - very tired at this point... couldn't turn the paddles over anymore.

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  18. 11.19.11 Saturday workout

    by , November 19th, 2011 at 09:10 PM (Pete's swim blog)
    Swam w/ Mary, Bob, Bob, Dave and Dan at HSA. Brook coached.

    SCY

    500 IM warmup

    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free
    75 IM - 1:20
    25 Fr - :30
    75 IM - 1:20
    50 Fr - 1:00
    75 IM - 1:20
    75 Fr - 1:30
    75 IM - 1:20
    100 Fr - 2:00
    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free

    3 Times through (IM Order for Stroke)
    * 100 Pull - 1:30 (1:05-1:10)
    * 100 Stroke
    * 100 Pull

    4 Times through (IM Order for Stroke)
    * 100 Fr - 1:30 (1:10s)
    * 25 Stroke - :30
    * 100 Fr - 1:30 (1:10s)
    * 75 IM - 1:15

    100 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  19. 11.18.11 Friday workout

    by , November 18th, 2011 at 08:25 AM (Pete's swim blog)
    Just me and Dave today. Pool temp ~84. Wore speedo brief.

    SCY

    400 Warm up

    200 fr - 3:00
    200 fr - 2:55
    200 fr - 2:50
    200 fr - 2:45
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:40
    200 fr - 2:35
    200 fr - 2:30
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:20
    50 Easy
    My plan for this was to go 2:30 on all but the kick. On the first one, I did 2:25 so I tried to hold 2:20 to 2:25. Made them all on between 2:20 and 2:23. Last one I did on 2:15. Very happy with that.

    5 Times through
    * 4 x 50 Kick/stroke - 1:00 IM Order
    * On the 3rd and 5th ones I did all kick. Probably should have tried kicking them all.

    150 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  20. 11.17.11 Thursday workout

    by , November 17th, 2011 at 09:05 AM (Pete's swim blog)
    Swam w/ Dave and Jeffrey in between Kent & Roger and Dave and Teresa. Pool temp ~84... warmer. Wore speedo briefs. Last workout for Kent, Teresa and Jeffrey. They are tapering for state.

    400 Warm up

    200 Fr - 3:00 (2:20)
    3 x 50 Fly/bk/br - :50
    3 x 50 Fly/bk/br - :45
    6 x 75 - 1:15 (:10) Up/down stroke 1 -> stroke 2 (I did back to breast)
    6 x 75 - 1:15 (:10) Up/down stroke 2 -> Kick
    50 Easy

    Kent's farewell set
    200 timed (4:05) - no breathing except on walls. I cheated and took a breath on 5 and 6.
    800 IM (11:40)
    50 Easy

    Teresa's farewell set
    She didn't come up w/ anything so we got the default set:
    6 x 100 - 1:10 Master's option - make any 2 a 50. I made #4 a 50 and made all the rest.

    2 Times through
    * 100 Kick - 1:45
    * 100 Kick - 1:40
    * 100 Kick - 1:35
    * 100 Kick - 1:30 (Master's option swim stroke)
    I declined the master's option and made these swimming br kick.

    150 Cool down

    (4450 total)
    Categories
    Swim Workouts