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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. 06.08.13 - Saturday workout

    by , June 9th, 2013 at 07:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Mary at the HSV Nat. Matt coached.

    LCM

    600 Warm up

    2 rounds of:
    * 4 x 150 Pull - 2:30 Descend (2:05->1:50ish)
    * 4 x 100 Free - 1:45 Descend (1:25->1:17)

    4 rounds of:
    * 4 x 50 Kick, no board or fins :10 ri
    * :40 rest
    * 200 Choice stroke, 1st 100 Fast, 2nd 100 Brisk
    * :40 rest
    On the first 200, I did breaststroke. Next two were backstroke. Admittedly, I picked backstroke because a hard 100 lcm short axis stroke followed by a not quite so hard 100 lcm short axis stroke wasn't too appealing to me. But, I sucked it up for the final 200 and swam it fly. The first 50 was smooth and fast but whatever rhythm I had found on that 50 left me for the second. Ended up doing more survival fly for the last 100 but I made it.

    200 Cool down

    (4300m Total)
    Categories
    Swim Workouts
  2. 06.07.13 - Friday workout

    by , June 7th, 2013 at 06:38 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Back is feeling better but I'm still not 100%. Put a cylinder head back on my car last night. That wasn't the best thing for me but I need to get the car running again.

    SCY

    600 Warm-up

    4 Rounds of:
    * 50 Fastest kick/50 slowest stroke - 1:40
    * 50 #2 kick/50 #3 stroke - 1:40
    * 50 #3 kick/50 #2 stroke - 1:40
    * 50 slowest kick/50 fastest stroke - 1:40
    50 Easy

    5 Rounds of:
    * 100 IM - 1:30 (did 1:23s mostly)
    * 100 Free - 1:30 (1:10-1:12, last on 1:07)

    6 Rounds of:
    * 50 Scull w/ paddles - 1:10
    * 100 Hard pull - 1:20

    4 x 25 - :40, no breath
    4 x 25 - :35, kick
    4 x 25 - :30, IM Order
    4 x 25 - :25, stroke
    4 x 25 - :20, free

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  3. 06.06.13 - Thursday workout

    by , June 7th, 2013 at 06:31 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam.

    SCY

    600 Warm up

    4 Rounds of:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30
    50 Easy

    50 Kick - 1:00
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    100 Stroke - 2:00
    50 Kick - 1:00

    100 Cool down

    (5000 Total)

    Updated June 7th, 2013 at 06:39 PM by pmccoy

    Categories
    Swim Workouts
  4. 06.05.13 - Wednesday workout

    by , June 5th, 2013 at 03:48 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Back still hurts. My wife is threatening a dr appt. I really don't want to go that route but improvement has been slower than I like. In the pool it isn't so bad. I feel better swimming hard in the pool than I do laying around in bed.

    SCY

    600 Warm up

    8 x 50 Pull - :50 2 easy/2 hard
    100 Stroke - 2:00
    8 x 50 Kick w/ fins - :50
    2 x 100 Stroke - 2:00
    8 x 50 IM Order - :50
    2 x 200 IM - 3:00
    8 x 50 Pull - :50 2 easy/2 hard
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    8 x 50 Kick w/ fins - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    ~2:00 Rest
    400 Timed Free (4:46)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  5. 06.04.13 - Tuesday workout

    by , June 4th, 2013 at 05:06 PM (Pete's swim blog)
    Swam w/ Dave. Our first newly laminated workout sheet has vanished so we had to skip to workout #5. This one had lots of fly but the intervals weren't too bad. With a great deal of help, I was able to remove the cylinder head from my car last night. It was a complicated job but not as bad as the mechanics that were quoting me astronomical estimates made it out to be. This wasn't a good job for someone with a bad back and I don't look forward to putting everything back together in my condition. This morning, I was smarter and came to the pool armed with ibuprofen. I still don't have the flexibility I'm used to but I can do flip turns and swim fly now.

    SCY

    600 Warm up

    2 Rounds of:
    * 25 Fly - :30 / 25 Free - :30
    * 50 Fly - 1:00 / 50 Free - 1:00
    * 50 Fly/50 Free - 2:00
    * 150 IM (75 Fly/25 bk/25 br/25 fr) - 2:30
    * 100 Fly/100 Free - 3:00
    * 200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    * 300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    * 200 Fly - 4:00
    * 200 Free - 3:00
    * 50 Easy (Skipped on second iteration due to time)

    10 x 50 Pull - :45 2 easy/2 hard

    (4850 Total)
    Categories
    Swim Workouts
  6. 06.03.13 - Monday workout

    by , June 3rd, 2013 at 05:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Hurt my back pretty bad on Saturday and it was still painful this morning. I had no flexibility and flip-turns as well as any undulation hurt. Pretty much kept to freestyle and breaststroke but was able to do some fly near the end.

    SCY

    800 Warm up

    4 Rounds of:
    * 25 fly/50 Free - 1:10
    * 50 fly/25 Free - 1:10
    * 75 fly - 1:10
    50 Easy
    Didn't do any fly. Took it easy and mixed pull with free.

    16 x 100 - 1:40 Up/Down kick (:10)
    50 Easy
    Pushed a little harder here but kept open turns and mixed in some sculling when the kick began hurting.

    6 Rounds of:
    * 25 Kick/25 stroke (br) - :50
    * 50 stroke - :50 (alternate back/fly)

    100 Fly/50 Kick/100 Fly -> out of time

    (4250 Total)
    Categories
    Swim Workouts
  7. 06.01.13 - Saturday workout

    by , June 1st, 2013 at 09:41 AM (Pete's swim blog)
    Swam w/ Dave and Tess next to Tucker, Bob and Bob. Tucker got about a 600m head start on me. I eventually caught up by keeping my speed up and using shorter rest intervals. About the time I caught up, he left but Bob and Bob had joined him and Dave and Tess were getting in synch with what I was doing. The problem with pushing hard to catch up is that you get worn out. Tess led the lane which helps out but she is a good bit faster than me and was pushing a tough interval. I hung in as long as I could and switched to pull when I couldn't keep up.

    LCM

    200 Free
    200 Bk/Br
    200 Free

    200 Kick w/ Fins
    200 Pull
    4 x 100 - 1:30
    200 Kick w/ Fins
    200 Pull
    4 x 100 Free down/IM Order back - 1:45

    8 x 50 IM Order - 1:00
    4 x 100 Free - 1:30
    200 Pull

    4 x 50 IM Order - 1:00
    100 Free - 1:30
    4 x 50 IM Order - 1:00
    200 Free - 3:00
    4 x 50 IM Order - 1:00
    300 Pull - 4:30

    300 IM, No Free
    4 x 50 Free - 1:00
    200 IM
    2 x 100 - 1:45
    100 IM
    200 Cool down

    (5600m Total)
    Categories
    Swim Workouts
  8. 05.31.13 - Friday workout

    by , May 31st, 2013 at 11:20 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Both are back and all is well again with the team. Dave brought with him 88 laminated 5k workouts. Our previous ones were lost probably to an end of year swim team box purge. So, we started back at #1 today:

    SCY

    600 Warm up

    4 x 100 - 1:30
    4 x 100 - 1:25
    4 x 100 - 1:20
    4 x 100 - 1:15
    50 Easy
    Made these fairly easily and felt like I was warmed up just right for the next set:

    1650 Timed (20:53) Open turns on 300s, negative split
    3:48, 3:47, 3:46, 3:48, 3:50 - not quite a negative split. Apparently, I wasn't feeling as great as I had thought. Not sure if I'm just tired or if this is a stroke problem. I wasn't feeling that great yesterday either.
    50 Easy

    4 x 100 - 1:30 1st, 2nd, 3rd, 4th 25 kick fly
    4 x 100 IM (2:00, 2:00, 1:50, 1:40)
    4 x 100 - 1:30 1st, 2nd, 3rd, 4th 25 kick free
    50 Easy

    100 Timed free - 1:03 We don't do these a lot. Speed felt good. I need to kick more.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  9. 05.30.13 - Thursday workout

    by , May 30th, 2013 at 10:14 AM (Pete's swim blog)
    Swam w/ Sam and Roger. There were no Daves at the pool. Speed was not there today. I struggled through all of this even though I made most of the intervals.

    SCY

    600 Warm up

    5 x 200 Free: Odds - 2:40, evens - 2:30

    5 x (100 IM/100 Free) - 2:45
    100 easy

    4 Rounds of:
    * 25 Best kick/75 worst stroke - 1:30
    * 25 #2 kick/75 #3 stroke - 1:30
    * 25 #3 kick/75 #2 stroke - 1:30
    * 25 Worst kick/75 best stroke - 1:30
    * :30 Rest (Mostly catch-up time for me... I was lagging about :10s back)

    12 x 50 Pull - :45, 2 easy/2 hard

    50 Pull w/ Starfleet Paddles. Roger brought these and let me try them out. They certainly aren't the same as the trash can lids I strap on to my hands for normal pull sets but they give some extra pull. Probably more like sprint paddles. They make strange eddies that wash past your legs after the paddle exits.

    100 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  10. 05.29.13 - Wednesday workout

    by , May 29th, 2013 at 10:16 AM (Pete's swim blog)
    Swam w/ Dave and Sam. We've had some changes this week. First, the swim team comes in at 7:00 so out time is more limited. Usually Dave and I stretch the workout to a little over 5K with some easier swims but we go way past 7:00. Can't really do that anymore. If we want a 5k workout, we have to pick up the pace. Second, the pool temp has dropped drastically. For pretty much the entire winter/spring, they kept it at 86 minimum. Suddenly, it is 82-84. No complaints from me and it has allowed me to swim longer without wearing out so much. Sam is getting back in shape quickly. I can't even keep up with his breaststroke anymore. He was doing backstroke on a lot of our main sets today and staying ahead of my freestyle. But, he swims in college and is in his early 20s. I'm in my mid 40s. I'm happy I was able to keep up while it lasted.

    SCY

    600 Warm up

    10 x 100 - 1:20 (held 1:15s)
    2:00 Rest
    5 Rounds of:
    * 3 x 100 - 1:20
    * 1 x 100 - 1:15
    50 Easy
    10 x 100 - 1:15, #4 and #8 on 1:20

    12 x 50 - :50, IM Order

    200 Cool down

    (5450 Total)

    Updated May 29th, 2013 at 11:33 AM by pmccoy

    Categories
    Swim Workouts
  11. 05.28.13 - Tuesday workout

    by , May 28th, 2013 at 10:13 AM (Pete's swim blog)
    Swam w/ Sam, Dave and Dave. Did a power hour workout today. 4K yds on a 1:30/100 interval. Felt pretty good as I was able to work a lot of stroke in.

    SCY

    600 warm up

    400 IM/400 Free - 6:00
    300 IM/300 Free - 4:30
    200 IM/200 Free - 3:00
    100 IM/100 Free - 1:30
    2:00 Break
    100 IM/100 Pull - 1:30
    200 IM/200 Bk Pull - 3:00
    300 IM/300 Kick w/ fins - 4:30
    2 x 400 IM - 6:00

    10 x 50 Kick w/ fins - 1:00 Odds underwater sdk down/easy back, Evens IM Order

    100 Cool down

    (5200 Total)
    Categories
    Uncategorized
  12. 05.27.13 - Monday workout

    by , May 27th, 2013 at 08:36 PM (Pete's swim blog)
    Dave, Dave and Roger met Carlile and myself at about 10:00 AM for a memorial day swim. Solid workout but nothing too special today.

    SCY

    600 Warm up

    2 Rounds of:
    * 100 IM - 1:30 (Second round I did 25 kick/75 free due to some confusion)
    * 75 Kick - 1:20
    * 50 Fly - :50
    * 25 Kick - :30
    4 x 50 Kick - 1:00, :55, :50, :45

    16 x 100 - 1:40
    * 1 - All fly
    * 2-5: 1st, 2nd, 3rd, 4th 25 kick, rest fly
    * 6 - K/K/F/F
    * 7 - F/K/K/F
    * 8 - F/F/K/K
    * 9 - K/F/F/K
    *10 - F/K/F/K
    *11 - K/F/K/F
    *12-15: 1st, 2nd, 3rd, 4th 25 fly, rest kick
    *16 - All kick
    100 Easy

    2 Rounds of:
    * 200 Free - 3:00 (2:26, 2:17)
    * 200 Fly - 4:00 (2:49, 2:49)
    * 200 Kick - 4:00 (3:10, 2:57)
    Took the first round easy. On the second, I was sucked into a race w/ Dave. Really wanted to break the 2:49 fly from the first round but after going at it with him on the free, I didn't have much left.

    4 x 25 - :40, no breath
    4 x 25 - :20, hard
    4 x 25 - :40, IM Order easy

    50 Br, Hard - :38

    (4650 Total)
    Categories
    Uncategorized
  13. 05.25.13 - Saturday workout

    by , May 25th, 2013 at 03:15 PM (Pete's swim blog)
    Swam w/ Dave, Mary and Carolyn. Eventually we got moved into a lane w/ Tess, Bob and someone else. I generally led the lane until near the end.

    LCM

    400 Warm up
    200 Kick
    200 Pull
    400 IM, Drill down, swim back

    8 x 150, Odds kick/drill/swim IM Order, evens 50 Kick/100 Free

    2 x 50 Free
    2 x 100 Free
    2 x 150 Free
    2 x 200 Free

    6 x 100 Pull

    200 Free/200 IM
    150 Free/150 Fly/Bk/Br
    100 Free/100 Fly/Bk
    50 Free/50 Br

    300 Cool down

    (5300m Total)
    Categories
    Swim Workouts
  14. 05.24.13 - Friday workout

    by , May 24th, 2013 at 11:25 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Phil and Carlile. Another short day. This was a mish-mash of everyone contributing 1000 yards to the workout.

    SCY

    700 warm up

    10 x 100 - 1:30, evens free, odds IM
    50 easy
    Did 1:12s to 1:13s on free, 1:20-1:22 on IM. Last IM on 1:18.

    12 x 50 Stroke - :55
    * Descend 1-4, Fly
    * Descend 5-8, Back
    * Descend 9-12, Breast
    1:00 Rest
    400 Timed IM kick (6:49 - Personal best)
    50 Easy

    100 Free - 1:20 / 75 Free - 1:20
    100 Free - 1:15 / 75 Free - 1:15
    100 Free - 1:10 / 75 Free - 1:10
    100 Free - 1:05 (1:09) / 75 Free - 1:05
    75 Free - 1:00 / 50 Free - 1:00
    75 Free - :55 / 50 Free - :55
    75 Free - :50 / 50 Free - :50
    75 Free - :45 (:50) / 50 Free - :45
    50 Free - :40 / 25 Free - :40
    50 Free - :35 / 25 Free - :35
    50 Free - :30 (:34) / 25 Free - :30
    25 Free - :25 / :25 Rest
    25 Free - :20 / :20 Rest
    25 Free - :15 / :15 Rest
    25 Free - :10 (:15) / 25 Easy

    10 x 50 Kick w/ Fins - 1:00 (Odds Underwater sdk, evens IM Order)

    100 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  15. 05.23.13 - Thursday workout

    by , May 23rd, 2013 at 11:11 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave, Andrey and Carlile. Shorter sprint stuff today. Probably not enough rest to call it a sprint workout but we had more rest than usual.

    600 Warm up

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - 1:00 From Dive
    4 x 75 - 1:15 Convert Free->Stroke (fly)
    25 Easy kick

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - From Dive, Relay
    4 x 75 - 1:10 Convert Free->Stroke (bk)
    25 Easy kick

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - 1:00 From Dive
    4 x 75 - 1:05 Convert Free->Stroke (br)
    25 Easy kick

    125 Easy
    6 x 50 Free - :45 from Dive
    25 Easy
    These were tough. 2nd one was fine. Third one, I was hurting dragging myself out of the pool. By the last one, I was so lightheaded, I wasn't sure which lane I was diving into.

    10 x 50 Kick w/ fins - 1:00 Odds underwater sdk down, easy back; evens IM Order
    100 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  16. 05.22.13 - Wednesday workout

    by , May 22nd, 2013 at 10:44 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Carlile. Felt pretty good today w/ a decent pull and some good stroke sets.

    SCY

    600 Warm up

    4 x 100 - 1:30 (50 Kick/50 Free)
    50 Easy - 2:00
    4 x 100 - 1:25 (50 Stroke/50 Free)
    50 Easy - 2:00
    4 x 100 - 1:20 (25 Stroke/75 Free)
    50 Easy - 2:00
    4 x 100 - 1:15
    50 Easy

    16 x 25 - :40
    I did these as 4 rounds of (No breath, Stroke-IM Order, Kick-IM Order, Free)

    400 Timed pull (4:18)
    Had some lousy turns on the last 100. Could have been closer to 4:15 if I had straightened up a little.
    50 Easy

    100 Pull w/ paddles/100 Pull w/o paddles/100 IM/100 Kick
    100 Easy

    4 x 50 Free - 1:00
    4 x 50 IM Order - 1:00
    4 x 50 Kick w/ Fins - 1:00
    4 x 50 Kick w/o Fins - 1:00

    4 x 25 Free - :20
    4 x 25 Stroke - :25
    4 x 25 IM Order - :30
    4 x 25 Kick w/ fins - :35
    4 x 25 Kick - :40

    100 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  17. 05.21.13 - Tuesday workout

    by , May 21st, 2013 at 11:09 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and my son, Carlile. Roger had told me yesterday that the summer swim team was looking for 15-18 year old boys. After talking w/ the coach, it seems that they are mostly interested in 15-18 year old boys that swim fast. My son took an interest in the challenge. They can't really teach him the strokes he doesn't know (butterfly and backstroke) and don't have room to accommodate him while he gets up to speed. So, for now he is going to swim with the old guys. The big test is whether or not he will wake up early in the morning. He was ready to go today. I think he did really well for his first time back in the pool in a couple years. Hopefully he will keep improving over the week and will be able to move on w/ the team soon.

    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 Up/Down Kick (:20) - add kick if more than :20s rest
    1:00 Break
    Timed 200 IM Kick (3:30)
    50 Easy

    3 Rounds of:
    * 25 Free - :40, no breath
    * 25 Free - :40, 1 breath
    * 50 Fly - :40
    * 100 Free - 1:20
    * 200 IM - 3:20 Up/Down Kick (:20)
    1:00 Break
    timed 200 IM Kick (3:23)
    100 Easy

    4 Rounds of:
    * 2 x 25 - :30 Hard, IM Order by round
    * 100 Pull - 1:30
    50 Easy

    4 x 25 No breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    10 x 50 Kick w/ Fins - 1:00, Odds underwater sdk

    50 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  18. 05.20.13 - Monday workout

    by , May 20th, 2013 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ended up taking Saturday off. Saturday morning just didn't start well and the day was packed with kid's events. I thought about swimming Sunday but a solo workout didn't seem appealing and I was short on time anyway. Turns out I really just needed some rest. Felt better this morning than I have in a long time. Gives me a lot of confidence going into a taper meet in a couple of weeks.

    SCY

    600 Warm up

    6 x 50 Free - :45
    Rest
    8 Rounds of:
    * 100 Free - 1:10 (1:05, 1:05, 1:05, 1:05, 1:03, 1:03, 1:03, 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Felt like I had paddles on for the 100 frees. Really strong today. Only problem I had was that I got sloppy when I tried to increase my stroke rate.

    400 IM Kick Timed (6:55)
    100 Easy
    400 IM Timed (5:21)
    50 easy
    I think 5:21 is a drag suit personal best. It's not far off my meet time of 5:08. Fly was very smooth and somewhere around 1:12-1:15. I was able to put a little distance on Roger but it didn't take him long to catch me on backstroke.

    4 x 25 No Breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    2 Rounds of:
    * 50 Fly - 1:00
    * 50 Bk - 1:00
    * 50 Br - 1:00
    Cruised the first round and then swam hard on the second (:34, :40, :37)

    200 Cool down

    (4850 Total)
    Categories
    Swim Workouts
  19. 05.17.13 - Friday workout

    by , May 17th, 2013 at 12:18 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in.

    SCY

    600 Warm up

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

    5 x 200 IM - 2:45 (did these as 175s except the last one - 2:40)
    150 Easy

    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 -> Br (original interval was 2:30 - we decided 3:00 was more realistic)

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  20. 05.16.13 - Thursday workout

    by , May 16th, 2013 at 11:04 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Andrey. Andrey led my lane until he got tired. It was kind of a mess because the workout switched up between each of our strengths and we were destined to get tangled up a bit. Near the end, another lane opened up which made things easier. I ended up racing Roger on a 300 backstroke. I got paddles and and buoy, he didn't. Even with my paddle advantage, it isn't a race I'm going to win but I kept up with him longer than I would have expected. I was even ahead at 200 yards.

    SCY

    650 Warm up
    5 x 100 - 1:30, Odds IM, evens free

    4 Rounds of:
    * 2 x 50 Hard stroke - :45 (did these fly except the last round when I came in :15s past the interval)
    * 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 - 4:00, convert free to stroke by round (rnd 2 - 100 Br/200 Free, rnd 3 - 200 br/100 free, rnd 4 300 bk pull)
    100 Easy

    4 x 25 - :40, no breath
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    8 x 50 Kick w/ fins - 1:00 Odds Underwater SDK, Evens IM Order

    200 Cool down

    (5850 Total)
    Categories
    Swim Workouts
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