View RSS Feed

The Labours of SwimStud

Ah just my workouts and meets etc...
The odd random thought and I hope nugget of information from a non top ten/elite yukster, which might be useful to other regular guys in speedos!

  1. Friday 3/30/12

    by , March 30th, 2012 at 11:03 AM (The Labours of SwimStud)
    I did another of Fort's with a little twist. This week hit me hard...I am glad I can chill tomorrow...might do a recovery on Sunday.

    Warm up:

    500 various
    8 x 50 @ 1:15
    odds = free w/paddles
    evens = kick
    4 x 25 scull

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    50 EZ

    Swim smooth and focus on perfect technique & turns:

    1 x 25 fly @ :30
    1 x 50 fly/back @ 1:00
    1 x 75 fly/back/breast @ 1:30
    1 x 100 IM @ 2:00
    1 x 75 breast/back/fly @ 1:30
    1 x 50 breast/back @ 1:00
    1 x 25 breast @ :30

    100 EZ
    On the back half I did a reverse IMO sans Freestyle so it was a BR focus...erm...that was tough on the 75 finishing with fly...think this would make a great set 2 or 3 times through and prioritising your strong or weak strokes depending what you're after in the set.

    4 x 100 w/fins @ 2:00
    75 up tempo free + 25 shooter
    50 EZ
    On paper this scared the crap out of me:75 up tempo then a shooter...hmm I managed 2 in 1:15 and 2 in 1:20...

    4 x 75 kick w/fins @ 1:30
    1 = cruise
    2 = 50 cruise + 25 fast
    3 = 25 cruise + 50 fast
    4 = cruise
    100 EZ
    At least the aquacisers didn't yell at me to stop splashing when I kicked fast with my fins today...

    2 x through:
    4 x 25, from mid-pool
    drag race from mid-pool into fast turn, cruise back to middle
    100 EZ
    I did this as FR, BR, FL, FR. Got some angry glares from noodlers when I did fly but it is like applause in my mind..so I give 'em an encore!

    Total: 3000
    Categories
    Uncategorized
  2. Wednesday 3/28/12

    by , March 28th, 2012 at 10:41 AM (The Labours of SwimStud)
    I enjoyed this one from Fort's thread today...


    Warm up:

    500 various
    8 x 25 shooters w/fins @ :40/:45
    4 x 50 torque drill w/paddles @ 1:15/1:30
    4 x 25 titanic or zombie backstroke kick w/fins @ 1:15/1:30
    50 EZ

    Main Sets:

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

    3 x (4 x 100) @ 3:00
    1 = 25 AFAP fly + 75 EZ
    2 = 25 AFAP back + 75 EZ
    3 = 25 AFAP breast + 75 EZ
    4 = 25 AFAP free + 75 EZ
    100 EZ

    6 x (25 barge or tombstone kick w/fins + 25 EZ) @ 1:30
    100 EZ

    6 x 25 w/parachute @ 1:15/1:30
    3 free w/paddles
    3 breast pull

    200 EZ

    Total: 3400

    Thankfully the ear seems to have gottten better. Just as well b/c the ear plug was leaking this am...so I removed it.
    Categories
    Uncategorized
  3. Monday3/26/12

    by , March 26th, 2012 at 08:33 PM (The Labours of SwimStud)
    Bloody earache sprang up over the weekend...I went to the docs for some drops as I am not in the mood to nurse this thing...

    Anyhow put an earplug in this morning so I could swim without agitating the ear. I id one of Leslie's with my own warm up

    Warm up:
    I did 4 x 150 :r15 50 stick, 50 fulcrum, 50 swim

    5:00VK
    :R15
    4 x 25 fast K 1:00
    I wrote to do this 3 times but I realised I would not have time so I did just 1

    Main Sets:

    w/paddles & fins:

    16 x 50 free smooth/perfect technique @ 1:10/1:10
    1:00 rest
    1 x 50 strong build to fast @ 1:00
    1:00 rest
    12 x 50 free smooth/perfect technique @ 1:00/1:10
    1:00 rest
    1 x 50 strong @ 90-95% effort @ 1:00
    1:00 rest
    8 x 50 free smooth/perfect technique @ 1:00/1:10
    1:00 rest
    1 x 50 AFAP @ 1:00
    1:00 rest
    100 EZ

    Total: 1950 + OYO warm up
    This was another workout that kind of weighed on you as you got through it. My AFAP was about :30 but I focused on keeping AFAP Form...I feel I over-spin in my races, so I'm trying to lengthen out my sprint stroke a bit.
    Categories
    Uncategorized
  4. Friday 3/23/12

    by , March 23rd, 2012 at 12:35 PM (The Labours of SwimStud)
    Did another of Leslie's today..I loved this one! Getting in the water, I felt I had no business swimming. I am zonked coming off of NEM and hitting the HIT plus 9 miles of running and weights...got 1 more weight session today, then I can sleep late tomorrow.

    Warm up/Transition:

    500 choice

    10 x 50 @ :20 RI
    odds = free w/paddles
    evens = kick
    50 EZ

    8 x 25 shooters w/fins @ :40/:45
    50 EZ

    10 x 25 burst to 15 m + cruise @ 1:00
    -- 5 kick, 5 swim or speed drills
    100 EZ
    I did 5 kick with snorkel and 5 free swims.
    Speed Sets:

    -- with fins
    -- complete recovery between efforts. as much "wall sitting" as you want after doing the EZ recovery swim

    1 x broken 200 AFAP choice
    -- choice: break :15 @ each 50 or :30 @ each 50
    -- 100/200 swimmers the former; 50/100 swimmers the latter
    400 EZ

    1 x 100 AFAP choice
    300 EZ
    did this BR with FLY kick. 1:14ish

    1 x 50 AFAP choice stroke
    200 EZ
    Fly around :31
    1 x 50 AFAP choice kick
    200 EZ

    1 x 25 AFAP choice stroke
    75 EZ
    BR :15ish

    1 x 25 AFAP choice kick
    75 EZ

    Total: 3350

    I did my BR with a fly kick today since I had fins on. Prior to today I only really did that as a drill for working the lunge. However, I noticed that speeding it up enabled me to hit near my racing speed so I'm a convert... I think it is a great pacing tool for me. Maybe I can work on my broken 200 and get the splits perfect...we will see. Normal BR is just so fatiguing that I can never replicate my meet speed in practice.
    Categories
    Uncategorized
  5. Wednesday 3/21/12

    by , March 21st, 2012 at 10:41 AM (The Labours of SwimStud)
    I did this one that Fort put out, witht he caveat that it's deceptively hard...It is but I didn't really feel it until I got out of the pool...I enjoyed I though.

    Warm up:
    500 choice
    8 x 25 shooters w/fins @ :35/:40/:45
    50 EZ
    8 x 25 no breath free w/paddles @ :35/:40/:45
    50 EZ
    Speed Sets:

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

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

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

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

    2 x burst + cruise @ 1:00
    50 EZ

    5 x 100 broken AFAP @ 6:00-7:00
    -- broken :30 rest at each 25
    -- fins optional
    -- 150 EZ after each 100

    100 EZ

    I threw in some BR and FLY to my repetitions for variety. I only did 4 x 100 (With fins) at the end due to time but I went FR,Fly, FR, BR (with fins and fly kick).
    Categories
    Uncategorized
  6. 200 BR Splits...what a great race!

    by , March 20th, 2012 at 11:30 AM (The Labours of SwimStud)
    4 Bell, Richard J M42 MESC 2:46.37 2:43.09
    36.34
    1:18.17(41.83)
    2:01.28(43.11)
    2:43.09(41.81)

    5 Abreu, Joel M31 BCTM 2:46.78 2:42.98
    36.50
    1:18.89(42.39)
    2:01.72(42.83)
    2:42.98(41.26)

    Joel if you're reading this...great race! Thanks Man!
    Categories
    Uncategorized
  7. NE Champs 3/16/12-3/17/12

    by , March 17th, 2012 at 09:36 PM (The Labours of SwimStud)
    Spents 2 days of the three in Boston. Went up Friday and returned Saturday night. Swam fairly well; wasn't tapered just a bit rested and clipped. Wore an Aquablade jammer for all events.

    Fri
    50 FR 27.06. My PB is 26.92 so I was happy with this swim--at this meet last year I went :27.1 so it's a little better
    50 BR 32.88 within a second of my PB. I was right at the wall with the guys that went 30 and 29...I think I just got a bit over-spinning on the last 10 yards...will have another shot at zones.
    100 FR (Lead-off) Posted a 1:01.15 not bad for me PB is only:59.39 fully tapered...I messed up the breathing after the last turn...so maybe a little more 100 for time practice to get settled before zones and nats is in order

    Saturday
    200 BR...this is a classic. I was watching from the bleachers as Mike Leake swam his 200 in Heat 9...I had it in my head I was heat 15...NO I was in heat 10...I only realised when heat 9 was approaching the 175 mark..how I made it dow to the deck from the top of the bleachers at Harvard and down to the blocks I do not know...but I did just...I went 2:43.09 for a PB. Pervious best in 09 was 2:45.47...and at Nats in 10 I was 2:46.37. I think I have found my stroke for the 200 and now need to not drift in the 3rd 50.
    After this it went downhill...I jumped on the relay but posted a 1:12-1:13 100 BR not bad on the back of the 200 (next event) then the 200 FR I went 2:18 from a 1:05...I had no legs...doing great on 2 200's in one day is probably a big ask when untapered.

    Overall happy...
    Categories
    Uncategorized
  8. Wednesday 3/14/12

    by , March 14th, 2012 at 12:30 PM (The Labours of SwimStud)
    So this was my last real workout before Harvard...I may do and easy broken 1000 tomorrow to keep ticking over.

    I slightly modified #5 of Fort's today:

    Warm up:

    400 FR
    4 x 150 Stick, Fulcrum, Swim EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ
    I alternated FR and BR

    16 x 25 @ :45
    odds = up tempo free
    evens = EZ
    100 EZ

    On this I did the Odds as 2 FR, 2 BR, 2 FR, 2 FL
    . I felt my Fly rhythm was good, I'm forcing my hips up more when I do Fly, which even though it feels like I am over doing it...I am probably hitting the right spot...Fly just isn't a natural action for me (possibly due to old back issues and what not).
    Categories
    Uncategorized
  9. Monday 3/12/12

    by , March 12th, 2012 at 01:50 PM (The Labours of SwimStud)
    I did this one today...felt a bit off which is OK after the time change, and for the first day of recovery/rest

    Warm Up
    500 choice
    8 x 25 shooters w/fins @ :40
    8 x 25 no breath free @ :40
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin kick, 4 swim
    50 EZ

    1 x 50 AFAP, from blocks if possible
    150 EZ

    1-2 x (5 x 100 w/fins + X yards EZ):
    1 = 25 fast + 75 EZ @ 2:00
    2 = 35 fast + 65 EZ @ 2:00
    3 = 50 fast + 100 EZ @ 4:00
    4 = 100 fast @ 90% + 200 EZ @ 6:00
    5 = 100 AFAP broken @ :15 each 25 + 200 EZ @ 6:00


    4 x 25 scull
    100 dolphin dive

    Total: 2500/3400
    Categories
    Uncategorized
  10. Friday 3/9/12

    by , March 9th, 2012 at 09:10 AM (The Labours of SwimStud)
    Warm up:

    500 various
    12 x 50 free w/fins & paddles @ :45/:50/1:00 -- DPS, perfect technique

    Main Sets:

    10 x 50 kick w/fins @ :50/1:00 odds = over/under (25 kick, 25 shooter) evens = under/over
    50 EZ

    1 x 100 kick @ 90% @ 2:00
    100 EZ

    8 x 25 tempo dolphin kick on back @ :35/:45 50 EZ

    1 x 100 kick w/fins @ 90% @ 2:00
    100 EZ

    8 x 25 breast kick on back @ :35/:45
    50 EZ

    1 x 50 AFAP kick @ 2:00
    100 EZ

    8 x 25 tempo flutter kick w/board @ :35/:45 200 EZ

    Total: 2800

    This was a good end too the week. I have a bit of a calf strain...I overdid it around the house, and then ran 4 miles yesterday...so out was a challenging finish to the week.

    Updated March 9th, 2012 at 01:18 PM by SwimStud

    Categories
    Uncategorized
  11. Wednesday Wipe Out 3/7/12

    by , March 7th, 2012 at 11:22 AM (The Labours of SwimStud)
    So this one was a killer. Maybe I'm still feeling a bit icky-dar from the Chinese buffet at the weekend. I think my body can no longer tolerate that amount of MSG/Junk anymore. I don't think it was "bad" just that I can't do the 3 plate "buffet binge" nowadays...my body is a temple, and the Gods were not pleased at my desecration of it!

    Warm up/Transition:


    500 choice
    8 x 25 shooter w/fins @ :35/:40
    VK w/dive brick or med ball, 10 x (:20 tempo, :10 AFAP, :30 rest) OUCH! Glad I didn't quit...I always look at those military shows where they are virtually torturing the new recruits into breaking and think "I could do that"...so I remembered how tough I think I am and didn't let myself quit...still not sure I could be a combat diver though. I wasn't sure if this was meant to be with fins or not. Fins would make this fairly easy...but then you could hold the brick aloft...
    50 EZ
    10 x 25 streamline glide as far as possible from a dive or side of the pool
    50 EZ

    Speed Sets:

    10 x (25 + 25 EZ) w/fins @ 1:30
    -- 1st 25 = breakout + 4-5 strokes fast free, then kick fast to the wall with arms in streamline, do not slow down feet!
    -- 2nd 25 = EZ
    100 EZ

    1 x 50 AFAP @ 1:00
    200 EZ @ 5:00

    2 x (5 x 37.5 fast + 12.5 EZ) @ 3:00
    -- 100 EZ after each round
    -- one round with fins & one without
    -- perfect breakouts, work turns
    I did mine on 2:00 as it was using up a lot of time. 3:00 would have been nicer but I still made a lot of effort on these.

    6 x 25 free w/parachute & paddles @ 1:15-1:30
    This just plain sucked monkey-butt after all the previous stuff...

    100 EZ

    Total: 2800 + VK
    Categories
    Uncategorized
  12. Monday March 5th

    by , March 5th, 2012 at 10:42 AM (The Labours of SwimStud)
    Did another speed workout today...still felt yesterday's a tiny bit but I felt pretty good through this one.

    Warm up:

    500 choice
    8 x 25 shooters w/fins @ :35-40
    5 x 50 free w/paddles @ :50/1:00
    50 EZ

    Speed Sets:

    10 x broad jump off side of pool & squat jump off bottom, dolphin kicking to top in streamline position

    3 x (5 x 25) @ :50/1:00
    1 = overkick free
    2 = burst + cruise
    3 = EZ
    4 = fast @ 90%
    5 = EZ

    125 EZ

    2 x through:

    -- take as much rest as needed after the easy swims to really punch the next fast effort. no hurry, rest is more important.

    1 x 75 @ 100 pace @ 2:30
    125 EZ
    1 x 50 @ 100 pace @ 2:00
    75 EZ
    1 x 50 @ 95% @ 1:30
    75 EZ
    2 x 25 AFAP @ 1:00
    100 EZ
    2 x 25 AFAP @ 1:00
    200 EZ

    Round 1 = swim
    Round 2 = kick
    One or both rounds with fins

    Total: 3050

    I used fins on round two of this one. I'm swimming NE Champs in 2 weeks...I'm going to train out this week as normal and just drop weights and running completely next week. I don't want to cut too early as it will make going back to running and weights difficult with a taper for Nats to come.
    Categories
    Uncategorized
  13. Sunday Speed Set 3/4/12

    by , March 4th, 2012 at 10:11 AM (The Labours of SwimStud)
    Warm Up
    600 FR

    Speed Work -- 12 minute interval each set
    4 x 25 1:30
    1 x 50 1:00
    1 x 200 FR EZ Recovery (3:20ish)

    Did as:
    4 x 25 Fly kick w/MF & 1x 50 Fly
    Worked on low amplitude and higher frequency kicks and then popped a 50 FLy on about :36

    4 x 25 BR w/fulcrums & 1 x 50 BR. Focused on not letting the arms interfere on the stroke went about :37

    4x 25 Fr w/chute (got some around :16) & 50 FR no breather. Nothing fancy here just worked on maintaining a good kick and using the core.

    Then continued on teaching wife to swim. For a near drowning victim who is still very scared and tense she does very well. A natural floater...ironic huh?
    Categories
    Uncategorized
  14. Recovery Friday

    by , March 2nd, 2012 at 05:19 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    12 x 25 Kick on :45 every 4th sprint.
    100 FR

    Twice through:
    4 x 75 K, D, S IMO R :15
    100 FR R :30

    4 x through:
    2 x 25 shooters :40
    1 x 150 Pull with paddles R:15

    6 x 150 FR 3:10 as Stick catch-up fulcrum, swim by 50

    As usual I felt battered by the end of the week so a nice recovery was just the ticket today.
    Categories
    Uncategorized
  15. Jeff Comings workout on Leap Day 2/29/12

    by , February 29th, 2012 at 11:05 AM (The Labours of SwimStud)
    This was a good workout that you had to keep your brain involved with. I drifted off once but there was lane sharing confusion that took me out of my zone.

    400 warm up

    4 x (2 x 100 IM, :15 rest)
    Round 1: 1 breath free/breast scull/back drill/fly kick
    Round 2: free kick/1 breath breast/back scull/fly drill
    Round 3: free drill/breast kick/underwater dolphin kick on back/fly scull
    Round 4: free scull/breast drill/back kick/fly 1 breath

    Four rounds, one each stroke:
    2 x (15 yds fast on :30/25 fast on :40/10 fast on :30)
    2 x 50 aerobic choice stroke on 1:00
    100 EZ

    Lactate Set:
    Four rounds:
    25 underwater kick or swim from a dive, straight into 12.5 fast swim
    10-15 seconds rest
    12.5 fast
    20 seconds rest
    25 underwater kick or swim
    10 seconds rest
    25 fast swim
    100 EZ
    I did this with fins for fun

    200 EZ

    Total: 3,100
    Categories
    Uncategorized
  16. Monday February 27.. The Eney Meanie!!

    by , February 27th, 2012 at 10:40 AM (The Labours of SwimStud)
    Took this one from Eney via Fort's thread. It was fun. Even though I had to battle noodlers in the last set...

    Warm up/Transition:

    400 choice

    2 x through:
    4 x 75 K/D/S @ :15 RI
    4 x 50 @ 1:00
    odds = EZ
    evens + build

    Speed Sets:

    6 x 50 w/fins @ 1:00
    odds = titanic or zombie backstroke kick
    evens = sail backstroke drill
    50 LAL ("long and lovely")

    4 x 25: EZ/90%/EZ/100% @ :45
    100 LAL

    6 x 25 w/fins "shoot to speed" (15 UW and sprint to wall) @ :45
    100 LAL

    8 x 25 shoot to speed @ 1:00
    100 LAL

    10 x 25 @ 1:15-1:30
    swim to mid pool and do a flip turn. swim to bottom of pool and squat jump off bottom dolphin kicking to top. from dead start, immediately sprint to wall
    200 LAL

    Total: 2800

    Updated February 27th, 2012 at 01:39 PM by SwimStud

    Categories
    Uncategorized
  17. Recovery Sunday 2/26/12

    by , February 26th, 2012 at 11:30 AM (The Labours of SwimStud)
    WORKOUT #3 -- RECOVERY

    10 minute choice warm up

    2 x through IM progression kicks @ :10-:15 RI
    -- work on DPK

    1 x 25 dolphin
    2 x 25 back
    3 x 25 breast
    4 x 25 flutter

    Ladder: 2 x through:

    25-50-75-100-200-100-75-50-25 @ :30 RI

    Round 1: first 25 scull
    Round 2: first 25 drill
    On 200s, alternate kick/swim or drill/swim
    25 & 50s should be hypoxic

    Total: 1900 + choice warm up

    This was Ideal today after feeling so achy and beat up...it was a good workout week.
    Finished my swim and then spent 30 minutes teaching my wife to swim...better.
    Categories
    Uncategorized
  18. TGIF 2/24/12

    by , February 24th, 2012 at 10:14 AM (The Labours of SwimStud)
    OMG I am happy the week is over. Yesterday I ran for 30 minutes and got back to the gym to do some core work...I had the whites dots in the periphery of my vision after the run. I think that was partly due to cold outside then coming inside, and partly due to fueling inadequately...either way my legs felt hammered last night. I got the massage stick out and gave my legs a going over before I slept and I think it helped as they felt ok this morning, where I did aas per Fort:

    WORKOUT #4: SPEED

    Warm up/Transition:

    500 choice
    8 x 25 shooters @:40
    8 x 25 no breather free w/paddles @ :40
    4 x 50 torque drill w/paddles @ 1:15
    8 x broad jump off side of pool & squat jump off bottom in streamline position with AFAP dolphin kick
    50 EZ

    Speed Sets:

    4 x 25 drag race shooters: from dead start at mid-pool, fast shooter to wall, no fins, cruise back to middle, full recovery between reps
    50 EZ

    6 x 25 burst + cruise @ 1:00
    -- 2 back spin drill, 2 fast hands breast, 2 fast doggy paddle
    100 EZ

    3 x (5 x 50 w/fins) @ 1:30
    -- 50 EZ between rounds

    1-5: free, 6/7/8/9/10 strokes fast
    6-10: choice stroke or dolphin kick, 6/7/8/9/10 strokes or kicks fast
    11-15: free, 6/7/8/9/10 strokes fast
    100 EZ

    1 x 50 AFAP @ 1:00 did a no breather.
    100 EZ

    4 x 25 dolphin kick shooters w/parachute & fins @ 1:15
    50 EZ
    4 x 25 free w/parachute & paddles @ 1:15
    2 x100 EZ


    Total: 3125

    I was fairly happy with this one today especially on 5 hours sleep and at the end of the week.
    Categories
    Uncategorized
  19. Wed 2/22--Zombie Backstroke...WTF?

    by , February 22nd, 2012 at 11:04 AM (The Labours of SwimStud)
    Another of Fort's...I liked this one apart from Zombie Backstroke Kick (why it has this name IDK)

    Warm up/Transition:


    500 choice
    5 x 50 free w/paddles @ :50/1:00
    6 x 25 dive from side, power dolphin kick to 15 m + cruise free to wall @ :45
    6 x 25 zombie backstroke kick -- kick on back with med ball or dive brick in one hand in air, other hand at side @:45/:50 I have determined this is not physically possible without fins unless you do not need to breathe...
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Back Half Lactate Set:

    6 x broken 125 @ 5-6:00
    --pick interval to allow approximately 15 seconds rest at break points

    6 x through:
    50 @ 80-85% @ :45/:50/:55
    50 @ 90% @ :45/:50/:55
    25 @ 100%
    125 EZ

    200 EZ

    Total: 3100

    I enjoyed this one...not quite hitting the speed points on the 6 x 125 but it was better than Monday's effort. Ran 4.6 and did 30 mins core yesterday. Weights and plyos today.
    Categories
    Uncategorized
  20. Speed work 2/20/12

    by , February 20th, 2012 at 12:51 PM (The Labours of SwimStud)
    Did one of Forts today...I am disputing her yardage but I guess I could be misreading.
    I did not like this one so much but I put that down to me being sick last week and my energy systems being a bit blah still. Will try again soon.

    Warm up/Transition:


    400 choice
    5 x 50 free w/paddles @ :50/:55/1:00
    5 x 50 kick @ :55/1:00/1:10
    6 x 25 no breath free w/fins @ :35/:40
    50 EZ
    6 x 25 burst + cruise @ 1:00
    50 EZ

    Speed Set:

    2 x through:

    8 x 25 @ :40/:45
    1 x 100 fast free
    200 EZ
    Did both as FR

    6 x 25 @ :40/:45
    1 x 100 fast choice stroke broken @ 50 & 75 for :15
    200 EZ
    Did as FL on the 100.

    4 x 25 @ :40/:45 with chute
    1 x AFAP 50 choice BR
    100 EZ FR


    2 x 25 @ :35/:40
    1 x broken AFAP 50, :15 rest @ 25
    100 EZ
    Did all shooters with fins...this was when I realized I had done it wrong.

    Round 1: 25s = easy speed/perfect technique --fly(8)/back(6)/breast(4)/free(2)
    Round 2: 25s = shooters w/fins
    Use fins on one or both rounds


    Total: 3350
    I counted 4100 as written but I didn't have that much time would have taken me 2 hrs nearly. I only did the 8x25, 100 fast, 200 EZ part twice, which I think was wrong (but I only figured it out at the end) this took my total to 3200.

    Updated February 20th, 2012 at 01:33 PM by SwimStud

    Categories
    Uncategorized
Page 3 of 22 FirstFirst 123456713 ... LastLast