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Swim Workouts

  1. Workout 11/17/15: morning

    by , November 17th, 2015 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend but it ended on a great note as Preston celebrated his 18th birthday. Had a small get together after I returned home after work that Lena put on. A fun afternoon. Also, Preston wad accepted to his first choice college, Cleveland State University. Hopefully I'll be able to swim their main pool on a future trip

    200 free/200 back/200 im drill
    600 shark swim
    100 easy
    Broken 1000 on 1:30 base
    100 loosen and out
    (Solo/Rec/2400 yds/40 min)
    ------------------------------------------
    Categories
    Swim Workouts
  2. Tuesday Nov 17

    by , November 17th, 2015 at 04:51 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill

    Warm up:


    400 various
    8 x 25 power kick @ :45
    100 EZ

    Main sets:

    3 rounds w/fins
    12 x 25, 3 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    6 x
    1 x 25 AFAP kick
    1 x 75 EZ
    1 x 50 scull

    Total: 2750


    ~~~~~~~~~~~~~~~~~~~~


    Good grief, I was sore and tired from the double yesterday. I was reminded of what Stewart said the other day: it takes forever to rest but no time at all to become fatigued. I was very glad that Bill was there today to do the IM/100 pace set with me. It was harder than it looked! Bill (who has been giving me breaststroke tips) encouraged me do the breaststroke legs with a flutter kick instead of dolphin kick. I can see the benefit of doing that -- it helps me move forward more and avoid too much undulation. But it is more exhausting than breast with dolphin kick.

    Tonight is Lil Fort's fall sport recognition night where she will receive her first varsity letter. She says after years of being dragged to her siblings' events, she is happy to have one of her own!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2015

    by , November 17th, 2015 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 2 3:30
    3 X 100 1:50
    1 X 50 fast 1:15
    Two rounds

    1 X 50 easy 1:15
    1 X 50 build 1:15
    1 X 100 fast 2:15
    Four rounds

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds--swim or pull.
    Descend 200's 1-3
    Swim each round of 100's faster

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Monday Double Nov 16

    by , November 17th, 2015 at 11:15 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    power wheel roll outs, 3 x 15
    TRX pike ups, 3 x 10
    rope: power slams, 2 x 10
    rope: alternating wave, 25
    toe taps on box, 2 x 25
    lunge jumps, 10
    standing broad jumps, 2 x 5
    knee tuck jumps, 5
    explosive fly pulls, 20 x 3 x 5
    extreme angle goblet squats on stacked steps, 50 x 4 x 5
    kneeling ab crunches, 160 x 3 x 8
    straight arm dips, 90 x 3 x 15
    hip abductors, 130 x 3 x 5
    face pulls, 60 x 4 x 12
    explosive leg extensions, 105 x 3 x 15

    15 minutes of yoga & stretching


    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    400 kick w/fins
    400 pull (no, did 5 x 50 of various drills, shooters, etc)
    8 x 25 power kick @ :40
    -- odds = back, evens = belly
    4 x 50 w/paddles & breathing pattern @ :55
    -- no, I did 3 x 50 EZ


    Main sets:

    10 x 100 free @ 1:30, long & smooth
    -- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
    -- I was going 24 mid-25 low on the 7 fast ones
    1 x 100 EZ

    8 x 100 free @ 1:40, beat time in previous set
    -- I did 8 x 50 done as 25 fast breast + 25 EZ
    -- I was holding 16s, pretty good for me from a push on this interval
    1 x 100 EZ

    4 x 100 free @ 1:50, beat time in previous set
    -- I did 4 x 50 done as 25 fast backstroke + 25 EZ
    -- went 14s
    1 x 100 EZ

    6 x 25 w/fins @ :45
    odds = power kick or shooter (no, I did them easy)
    evens = AFAP (did fly went 10s)
    1 x 100 EZ

    Total: 3000



    ~~~~~~~~~~~~~~~~~~~~~~~


    I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

    I booked my flight and signed up for NE Champs:

    5 Women 200 SCM Free 3:00.00 12/12/2015
    11 Women 100 SCM Back 1:11.50 12/12/2015
    17 Women 50 SCM Breast 0:37.30 12/12/2015
    35 Women 100 SCM IM 1:12.50 12/13/2015
    39 Women 50 SCM Free 0:28.47 12/13/2015
    45 Women 100 SCM Fly 1:40.00 12/13/2015
    47 Women 50 SCM Back 0:31.06 12/13/2015

    I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

    I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.

    Updated November 17th, 2015 at 11:32 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Week 164 - Tuesday

    by , November 17th, 2015 at 10:01 AM (After a long rest)
    Once again we had overnight storms and while I slept like a baby my wife was up most of the night with our dogs. I feel so bad for her but no matter how heavy the rain and how loud the thunder I seem to sleep. This morning she asked if I heard the thunder and honestly I did not even know it stormed. I am lucky I sleep solid and also lucky I am married to a saint!!

    This morning was tough and I really worked my core. I will be very sore tomorrow.

    5x(1:30 of vasa swim trainer, :30 rest)
    6x(5x(:45 seconds of abs, :15 rest/transition) 1 min between rounds) today we used both weights and 10lb medicine balls. Extended flutter kick, crunches, forearm planks with leg lift, vsits with medicine ball, leg lifts with weights, oblique sit-ups with medicine ball, etc
    2x(3 band exercises)

    400 free with snorkel
    6x50 catchup with snorkel on :45
    300 easy

    all I can say about the swim is uuggghhhh. My arms, legs and stomach were like jello and I had zero feel for the water.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2015

    by , November 16th, 2015 at 01:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    4 X (8 X 50)
    Round 1: kick on 1:10
    Round 2: free :45
    Round 3: stroke 1:05
    Round 4: 25 sprint/25 easy(choice) 1:05

    6 X 250 3:45
    1-4: last 50 fast
    5-8: last 100 fast

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  7. Week 164 - Monday

    by , November 16th, 2015 at 11:53 AM (After a long rest)
    We had storms last night and my poor wife was kept awake by one of our dogs and an amber alert that went off around 1am. I slept through the whole thing. On one hand I feel very guilty but on the other I love being a heavy sleeper. I honestly think the swimming makes me an even deeper sleeper since I am tired from the physical exertion.

    I woke feeling good this morning. I felt a little short of breath in the pool on the warmup and pull set but did just fine. The kids meet at our pool this weekend always leads to poor air quality; if only they would stop peeing in the pool

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    8x200 pull on 2:30 done as odds breathing every 5, evens descend
    100 easy
    8x125 kick on 2mins
    100 easy
    10x50 free with snorkel on :35

    Warm down
    200 easy

    I was holding 2:02/2:03 on the breathing every 5 200s, and went 2:02,2:00,1:59,1:55 on the descending 200s. The kick set was rough with my quads burning from the end of #1 to the end. Luckily one of my training partners is an awesome kicker and he kept me honest. We were coming in on 1:40-1:43. This was very fast for me and my legs were screaming at the end. I am likely going to feel this one for a few days. I was not anticipating an aerobic set of 50s but did fine on these. I held :30s throughout and even backed off my kick a little because my legs hurt so bad. Probably not what Tom wanted but I made the send off times. After he said I should have gone on :32.5s which would have been hideous today. By the end of the workout today I felt like mush but was happy with my feel for the water. I feel like the drop taper kicked me up another gear which is awesome. Another week or so of hard pushing and then a full taper for Boston.

    We are going to do a sanctioned inter-squad relay meet before Christmas followed by a team Christmas party at my house. Should be fun!
    Categories
    Swim Workouts
  8. Botch/Tear/PR, Miami Redfin Meet, Nov 14

    by , November 15th, 2015 at 10:58 AM (The FAF AFAP Digest)
    I travelled to Miami University of Ohio (nice pool, see pic below) for the Miami Redfin Meet. Kind of a mixed day, but never a waste for me to get racing experience in my "comeback."


    50 free, 28.7

    Not a great time. I decided to experiment more with my Lochte turn. I thought that I would do 13-14 kicks on my back and try to spin more quickly to my belly. This idea was intellectually appealing, but impossible to execute. I couldn't spin quickly enough and I was too deep before starting to spin. So I literally had to yank myself out of the water breaking out on my side to avoid a 15m violation. Really a horrible breakout, took forever, and must have cost me .5-.7. In retrospect, I should just have done a graceful breakout, taken 17-18 kicks and blasted by the 15m mark. In any event, this is good feedback for me. I need to allow 3 kicks when moving from back to belly and can't be too deep when I start the process. I did it exactly right at the Sprint Classic and botched it here trying to push the envelope.


    100 free, N/S

    I signed up for the 100 free on a whim, hoping perhaps to just get a TT time. I had planned to do all Lochte style turns @ 100 pace to amuse myself. Unfortunately, the strap of my Speedo suit exploded when I was pulling it up over my shoulder right before my heat. I had no time to change, so missed the event. I've never had a suit malfunction like that before ... And I think that was only my 4th meet or so with the suit. Oh well, I had a spare -- very ancient -- tech suit with me and put that on. As is often the case after a bad swim, I went on to have a really good one.


    100 breast, 1:22.0

    This was a huge PR for me, besting my previous (and only) time by 2.6 seconds. I haven't competed in a 100 in any stroke since March 2014, so was a bit apprehensive. I tried to swim it like the USRPT type sets I've done in practice. Seemed to work well, though I think that I could have wrung a few more tenths out of the race. And I had some fairly glidey turns. This time would have been #2 last year and, looking ahead, is more than a second under the 55-59 NR. I made a couple changes in my stroke starting this summer, and it seems to have paid off. I think it's time to stop thinking of breaststroke as "evil." It's a strong stroke for me.


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    After the 100 breast, I had thought about asking to jump into another event unofficially just for practice. But I decided I'd rather get home at a decent hour than wait around any further. Having only rested 3 days (and I'm not sure a 9 hour round trip to NoVa can be considered rest), I was pretty happy with the times. And it should be relatively easy to drop time in the 50 free. I think I need to start prioritizing the 50/100 breaststroke more in my meet lineups. I almost never swim them tapered.

    I'm having brunch with some friends soon, then off to the gym.
    Categories
    Swim Workouts
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  9. Week 163 - Friday

    by , November 13th, 2015 at 11:07 PM (After a long rest)
    Despite having a really long week I woke feeling much better this morning and this feel good feeling continued into the pool this morning. It's weird how I felt bad when we start to rest and as we are building back the intensity I have started to feel better in the water. Don't get me wrong I am achy but somehow my stroke felt smooth and strong today. Weird, but I will take it.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x(100 free with snorkel on 1:10, 2x25 fast kick on :20)
    100 easy
    16x25 free at 100 pace on :30
    100 easy
    6x100 IM on 1:30
    4x(200 back on 2:30, 2x50 on :45)

    Warm down
    200 easy

    The transition set was different to how Tom typically does his sets where the free is fast and the kick is fast but done as active recovery. The 100s i held 1:02-1:03s and kept the snorkel on for the 25s kick which I held :18s. On the 25s at 100 pace I was holding :11/:12s. Tom said to use the IMs as active recovery. I went very smooth on the fly and back but still went good times holding 1:07s. On the 200s back I went 2:15-2:17s and then came in on :42/:43s on the 50s kick. This was a tough workout but I felt good on most of this. As Tom said I was comfortably uncomfortable!!!!

    tomorrow I have a SCM meet in Dallas at Baylor hospital and I am swimming the 50 free and the 800 free. I am likely to have some competition in the 50 free and will likely be next to teammates in the 800. Hopefully I will be as quick or quicker in the 50 than last week end and hope to be considerably quicker in the 800. It's fun chasing the rabbits in my age group.
    Categories
    Swim Workouts
  10. Week 163 - Thursday

    by , November 12th, 2015 at 11:11 PM (After a long rest)
    I was again tired this morning but better than yesterday. It's amazing how long it takes to rest and feel good but how few tough workouts it takes to feel fatigued. Oh well I see light at the end of the tunnel and a full taper in the near future.

    Today i did abs and a short swim.

    5x(1:30 on vasa swim trainer)
    6x(5x:45 abs, :15 rest/transition) and 1min between rounds. I did my normal exercises despite Forts post, thinking I did not want to change so close to my meet in December.
    2 rounds of bands

    400 free with snorkel
    6x50 catchup on :45
    8x25 with fins on :40 done as open, close, easy, fast
    100 easy

    Updated November 13th, 2015 at 11:09 PM by StewartACarroll

    Categories
    Swim Workouts
  11. Thursday Nov 12

    by , November 12th, 2015 at 05:28 PM (The FAF AFAP Digest)
    Wednesday:

    I made a round trip drive to NoVa yesterday to see my thyroid dr. I know it sounds crazy, but I refuse to switch drs having found one that finally got me. So once a year, I have to make the trek. Blood work was all good, and I still have an HDL of 91, which sounds pretty snazzy except that Mr. Fort's is even higher. While there, I popped into a gym and did 30 minutes of core and 30 minutes of yoga before driving home.


    Thursday:

    1650 EZ @ LA Fitness with a few 25s @ 100 pace

    40 minutes of foam rolling/stretching/yoga


    ~~~~~~~~~~~~~~~~~~~~


    Tomorrow, I'm going to do an easy 1000 and then drive to Miami University of Ohio for a small short course meters meet on Saturday. After trips to Hershey PA and NoVa, I am less than thrilled about getting in a car again ... Swimming 50 free and a couple off events that I haven't swum in 3 years, which should be interesting. (Sorry Patrick, no 200 IM. ) Very little time between events, unfortunately.

    Updated November 12th, 2015 at 07:20 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2015

    by , November 12th, 2015 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    MONDAY
    LCM
    1 X 300 5:00
    6 X 50 1:00
    1 X 150 kick 3:45
    1 X 100 kick 2:30
    Two rounds

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    2 X 50 stroke 1:15 #2 on 1:45
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    1 X 300 5:00
    6 X 100 1:40
    6 X 50 1:00
    Pull.
    300: negative split
    100's and 50's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/13/2015

    by , November 12th, 2015 at 03:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be gone this weekend so I will post Friday and Monday workouts.

    LCM
    2 X 150 2:45
    3 X 100 1:50
    3 X 100 kick 2:30
    2 X 150 2:30
    3 X 100 1:40

    15 X 100--choice-- 2:10
    #3-6-9-12-15 are strong--85/90%

    1 X 400 6:30
    2 X 200 3:20
    8 X 50 1:00
    Pull.
    400/200's: negative split
    50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  14. Workout 11/11/15: evening

    by , November 11th, 2015 at 09:09 PM (Maple Syrup with a Side of Chlorine)
    A special thanks to all that have served or are currently serving our country this Veterans Day. We were able to attend our town's annual parade, here are a couple of pics...



    I was able to get in a long swim tonight...

    200 free/200 back/200 im drill

    3 x through with snorkel
    -100 kick with AK
    -150 strong swim with AP
    -100 Pull

    50 easy
    Two times thru: (25's fast IMO into the second swims DPS free, :10 between)
    25
    25 25
    25 50
    25 75
    25 100

    50 easy

    4 x 50 on :45 Quarter's Strong
    4 x 25 on :30 burst and cruise (6/8/10/15)
    200 easy and out
    (Solo/Rec/3000 yds/60 min)
    --------------------------------
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/12/2015

    by , November 11th, 2015 at 12:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick
    5 on 1:15
    5 on 1:05
    1 X 100 swim

    8 x 100 IM
    4 on 1:45
    4 on 1:35

    1 x 500 6:45
    3 X 100 1:30
    1 X 400 5:30
    3 X 100 1:30
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  16. Week 163 - Wednesday

    by , November 11th, 2015 at 09:58 AM (After a long rest)
    I did a short but intense lift after I coached last night and I was hurting pretty bad when I P got home and was as stiff as could be when I went to bed last night. I slept heavy and woke up feeling a little better this morning, but could have done with another 2-3 hours of sleep.

    I surprisingly felt ok in the water today. I was tired but but this did not seem to affect my workout until the last round of the last set.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    12x75 kick, drill, swim on 1:05 with snorkel
    100 easy
    16x50 free on :55 at 200 race pace
    100 easy
    4x(2x100 on 1:05, 100 kick on 1:35)

    warm down
    100 easy

    i held :50-:52s on the kick,drill,swim 75s. The first 4 felt pretty smooth but by the end these got tougher. On the 16x50s I held :26s throughout and despite being tired felt strong throughout. As the last set was described I had to ask for clarification since these are aggressive times. It did not help that one of my training partners blasted the first one going :55. I made the set but the whole thing was touch and go. The last round in particular was rough. I am pooped. I don't coach tonight so I am looking forward to some sleep.

    Updated November 13th, 2015 at 11:08 PM by StewartACarroll

    Categories
    Swim Workouts
  17. Week 163 - Tuesday

    by , November 10th, 2015 at 10:03 PM (After a long rest)
    My flight back from Phoenix was delayed and I got back to Dallas at 12:30am which made it almost 1:30am before I got to bed. After the meet on Sunday I had arranged with my team mates that I would be at practice at 5am this morning. This was not going to happen with the early morning arrival so I made alternate arrangements to swim. When I found out the flight was delayed I texted my team mates and Tom. Tom sent over the workout and I found out the pool opened to the public at 10am today and went into rearranging my calendar mode to make it happen. Luckily today is a pretty easy meting day with lots of followup activities from my trip but few meetings so it was not too bad a task to move things around.

    I was tired this morning but coffee and a shower really helped wake up me up.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    6x500 pull with paddles on 6 mins, odd breath every 5, evens build by 100
    8x100 kick 1:35
    10x50 drill/sprint on :50

    Warm down
    100 easy

    OMG this one hurt. It was a combination of being tired, feeling fast and trying to ramp up the yardage ahead of a last 2 week push before taper for Boston. I held 5:08-5:10s on the 500s which I was very happy with. I felt good through #3 and then I really hurt. I was able to hold 1:25s on the kick set but fought cramp in my quads the entire set. The 50s I used as active recovery. This is the first time I have done a 5k workout for a long time and really felt it.

    Updated November 13th, 2015 at 11:08 PM by StewartACarroll

    Categories
    Swim Workouts
  18. Tuesday Nov 10

    by , November 10th, 2015 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 25 power kick @ :30
    50 EZ

    Main sets:

    4 x 50 stroke rate drills + cruise @ 1:30
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :40
    -- ack, too tired for fly
    100 EZ

    3 x
    10 x 25 @ 100 pace @ :45
    150 EZ

    20 x 25
    odds = free @ 100 pace @ :30
    -- a tad slow
    evens = EZ @ :45
    150 EZ

    6 x 50 EZ
    50 DAB

    Total: 3500


    ~~~~~~~~~~~~~~~~~~~~~~


    I'm still feeling pretty bushed and sore. Don't know if I'm still making up for that sleepless night or I coming down with something. May just take it easy tomorrow. Off to Lil Fort's cross country banquet soon. They have a three week break until winter track starts and, interesting, their coach told them not to run at all during break. I feel like masters could probably use more mental and physical breaks like that.

    Registration for NE Champs/Zones opens today: scmchamps.blogspot.com

    Updated November 10th, 2015 at 06:14 PM by The Fortress

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2015

    by , November 10th, 2015 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    2 X 50 1:00
    Two rounds

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    All swims choice on 1:15

    3 X 200 3:20
    8 x 100 1:40
    200's: negative split
    100's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  20. Workout 11/09/15: morning

    by , November 9th, 2015 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great visit with the family to Philly over the weekend to visit our daughter, including my first ever trip to IKEA and a 76ers game. Traffic was heavy on Friday as we arrived, but light on Sunday as we returned to VT. We stayed at a Courtyard on the Navy Yard, a real treat.

    Quick swim today before work ...
    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with ak
    - 150 swim with AP strong
    - 100 pull with buoy

    100 easy and out
    (Solo/Rec/1400 yds/25 min)
    --------------------------------
    Told you it was quick! Long week at work but I hope to swim on Wed and Thursday.
    Categories
    Swim Workouts