View RSS Feed

Swim Workouts

  1. Sunday August 5th - PM Swim

    At home solo.

    Warm-up (1100)
    1 x 300 swim
    8 x 100 @ 1:30 odd catch-up, even swim

    Set I (800 / 1900)
    4 x 25 @ :40 underwater SDK
    6 x 100 @ 1:25 kick w/fins, odd dolphin, even flutter
    4 x 25 @ :35 underwater SDK w/fins

    Set II (1200 / 3100)
    6 x 200 @ 2:40 1-2 pull w/buoy and agility paddles, 3-4 pull w/buoy only, 5-6 swim

    200 easy

    ** 3300 yards **

    My quads are really sore from all of the squats yesterday so I almost skipped swimming today, but it was so nice when the sun finally came out from behind the clouds at about 3:00 that I walked over to the pool.

    The lap pool was full of Sunday afternoon noodlers and side-strokers, but eventually a lane opened up and I grabbed it. The kicking set was tough because of the sore legs, but they were less sore after working out so I am happy I dragged myself out of the house.
    Categories
    Swim Workouts
  2. Saturday, August 4, 2012 Longbridge OW Swim Recap

    by , August 4th, 2012 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    For TG - this is too long, don't bother reading it.
    For everyone else...enjoy!


    I left from Wenatchee yesterday after work around 5:30pm, after picking up a teammate for the race. We ended up making a "short" drive of just under 3 hours over to Spokane last night before checking into our motel, in time to turn on the Olympics on NBC to watch...volleyball...then somewhere we saw Missy Franklin's 200 Back WR Gold medal race. After that...wanted to see Phelps' 100 Fly and the 50 Free by Jones/Ervin, but somewhere during the women's track 100 Meters races I fell asleep (as did my teammate). Dang NBC for always putting swimming so late in the broadcast!

    This morning, we awoke at 4:45am, and were on the road by 5:00. It was about an hour and a half drive to Sandpoint, Idaho from there. We of course hit up a McDonalds for some good pre-race nutrition. Got checked in for the race, numbered up, and waited for the buses to take us to the starting end of the bridge for the race.


    Map of course: http://longbridgeswim.org/Long-Bridge-Swim-Map.pdf

    ********************************
    EDIT: Here is a picture shortly after the start of the race. CRAZY HELL, huh???
    I'm somewhere in the upper part of the picture...I believe I'm roughly right below the large boat in the shot, coming from the right side of the start line merging with the lead group.
    I'm glad I didn't see all this chaos behind me!!




    I ended up getting a wetsuit for this swim, though I probably didn't need to have it as the water was in the low to mid 70s...but since everyone else had one, why not? I didn't really care for swimming in the wetsuit, and it may have been a little loose fitting on my body as well. Oh well, what are you going to do mid race, cry?

    I started out off to the right side of the starting group, and had a clean breakaway from the large mass start group. Approx half of the 861 swimmers were in the water at the start. I met up with the leaders of the pack as we merged together a little ways down the bridge. Most of the top 10-15 were age group kids, or college kids. There were a couple a seriously hardcore masters swimmers (54M, 59M, and 56?F) in the group as well.

    The water was pretty rough today as well, as there was some wind from the north, pushing the waves directly against us, and a little from the side, so the swim wasn't exactly clean and easy. People said the times definitely reflected the conditions.

    I got dropped back from the original breakout group of back to the group that was the 15th placers or so. This was around the end of the bridge itself, which is 1.1 miles long of the total 1.76 mile swim. So even though you've crossed the lake, you still have another 1/2 mile to go before the finish line.

    I ended up struggling at this point. A little over 2/3 of the swim was completed, and I was exhausted. I'd been alternating between about 20-30 strokes of freestyle with about 3-4 breaststroke strokes throughout most of the race, but at this point, I was swimming more and more breaststroke. The waves were getting worse and worse in the finished leg of the race.

    Another group of 3 guys came up on me from behind, and I was going to try to stick with them. At this point I finally caught a glimpse of the large orange buoys at the finish wayyyyy up there, but seeing these got me even more determined to get the heck out of the water! I hung with these 3 guys, pacing right alongside the 3rd in line. As we began nearing the finish, I'd guess about 300 yards from the finishing chute, I began to pick up my pace (honestly I don't know where this drive came from) and moved up alongside the leader of the group of 3 guys. With about 200 yards to go, the whole mini group's pace had quickened, and with about 75-100 yards to go, we were in almost a drop dead sprint for the beach! None of us wanted to lose. Yeah this was supposed to be a "civil race", but when it comes down to it - GAME ON!! I ended up tied with the leader of our group as we came up on the beach, and the other 2 were a second or two behind us. Good race to the finish.

    I was just glad to be on dry land.

    Later I found my finishing time was 43:04 (overally winner was 39.xx), and that I'd placed 21st out of the 861 participants. I was first place in my age group: male 30-39, and I won a nice stainless steel enbossed water bottle for my efforts.

    Will I do this again? I don't know.

    Updated August 5th, 2012 at 12:59 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  3. 08.03.12 - Saturday workout

    by , August 4th, 2012 at 07:53 PM (Pete's swim blog)
    Swam /w Dave, Dave and Mary at HSA. Matt coached since Brook was on a bike ride. Long workout and a bit harder that usual for a Saturday.

    SCY

    Warm up
    300 Choice - 5:00
    4 x 100 - 1:40 (50 Catch-up/50 Kick)
    12 x 50 - :50 (Sliding IM)
    8 x 25 - :30 (odds hard, evens easy)

    Kick Set
    2 times through:
    * 4 x 25 - :30 (down uw shooters, back easy - used fins)
    * 4 x 100 Kick - 1:45 (used fins on 1st iteration and br kick on second)

    Main set
    3 Times through:
    * 400 free - 5:20 descend by iteration
    * 4 x 150 free - 2:15 (best avg.)
    Kept the 150s at 1:45-1:48.

    200 cool down

    (5700 Total)
    Categories
    Swim Workouts
  4. Friday August 3rd - AM Swim

    At home with Susan and Aly.

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:45, gentle descend free
    4 x 50 @ :50 free 1) build 2) reverse build 3) easy 4) fast

    Set I (200 / 1200)
    8 x 25 underwater SDK w/fins @ :45

    Set II (1000 / 2200)
    1 x 50 @ :45 free
    1 x 100 @ 1:30 pull with buoy and agility paddles
    2 x 100 @ 1:30 free
    1 x 300 @ 4:00 pull
    1 x 200 @ 2:40 free
    1 x 100 @ 1:20 pull
    1 x 50 @ :40 free

    Set I (900 / 3100)
    3 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, dolphin kick w/fins

    Wrap-up (400 / 3500)
    4 x 50 hypoxic @ :20 rest
    200 easy

    ** 3500 yards **

    As written, the main set intervals were 1:30 per 100 for swimming and 1:35 for pulling. Aly (a home-for-the-summer college swimmer who is much faster than I am) decided to switch to 1:20 at the 300 so I tagged along to give it a try, and was surprised that I made them all with time to spare. I guess I should give pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]3 x 300 Test Set[/ame] another try some time soon to see if my "base" interval can change.
    Categories
    Swim Workouts
  5. Friday, Aug. 3

    by , August 3rd, 2012 at 07:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters @ :40
    6 x 50 caterpillar fly drill @ 1:10
    6 x (25 easy speed fly + 25 EZ) @ 1:00

    10 x 100 w/fins @ 1:45
    odds = IM
    evens = flutter kick w/board, 2nd 25 fast
    50 EZ

    8 x 100 backstroke kick w/fins @ 12:00
    -- 15 meters UW each length
    100 EZ

    Total: 3350


    +++++++++++++++++++++++++++++

    Just an IG day for me. Sleep deprivation and getting ready for 2 weeks at the beach kept me from having the focus for HIT work.

    Van der Burgh admits stretching dolphin kick rules by doing 3-4 kicks:
    http://swimnews.com/News/view/9690
    [ame="http://vimeo.com/46681477"]Cameron van der Burgh golfinhou na saída on Vimeo[/ame]

    Should the 15 meter rule be abolished for the "free"style? (I vote yes.)
    http://online.wsj.com/article/SB1000...googlenews_wsj

    Turd in Olympic pool: LOL!
    http://www.sportspickle.com/news/133...-floating-turd
    Categories
    Swim Workouts
  6. Friday 8/3/12

    Friday 8/3

    AM only LCM

    600 swim (100 swim/25 kick/25 scull)
    5x100 @ 1:50 25 under H2O/25 kick/25 drill/25 build
    8x50 @ 1:00 V.S.

    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    3x100 @ 2:00 fast
    6x50 @ 1:00 25 drill/25 swim
    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    1x100 @ 2:00 fast

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  7. Thursday 8/2/12

    Thursday 8/2

    AM (run) and PM (Crossfit) [no swimming today]

    AM run

    5 miles @ 7:45 pace

    PM Crossfit

    assorted stretches and warm up followed by:

    150 x wall ball squats w/ 16 lb med ball for time
    final time: 8:20
    Categories
    Swim Workouts
  8. 08.03.12 - Friday workout

    by , August 3rd, 2012 at 10:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray and a couple others. Pool temp felt better than yesterday but I didn't check it. My speed is off some but I'm able to put more effort into my pull. Pretty much at 100% now.

    SCY

    600 warm up

    10 x 200 Various
    We did these on :30 seconds of rest. I led a lane and did free until I had enough cushion on the next person to swim IM. Ended up doing fr, fr, im, fr, im, fr, im, fr, im, fr. Free was on a 3:00 interval (made 2:30s) and IM was on a 3:20 interval (made 2:50s).
    200 Easy

    10 x 100 - 1:45
    * 1-3 Stroke
    * 4 Kick
    * 5-7 IM
    * 8-9 Free
    * 10 Kick
    100 Easy

    10 x 50 - 1:00
    Kick/Stroke IM Order, last 2 all kick

    Ended up chatting a good bit so we skipped the cool down.

    (4400 Total)
    Categories
    Swim Workouts
  9. Thursday, August 2

    by , August 2nd, 2012 at 06:29 PM (The FAF AFAP Digest)
    Swim/SCY w/Sewickley Masters:

    Warm up:

    500 various w/Jimby before the team practice started

    1 x 200 swim
    1 x 200 kick

    Main Sets:

    4 x 100 @ ?
    50 stroke + 50 free

    3 x 200 @ 3:00
    -- did backstroke kick w/fins
    -- lot of traffic in lane

    6 x 100 IM @ 1:50
    -- I was in fast lane with Water Rat and Jimby, but they were swimming on 1:30 and the 1:50 lane wasn't nearly as crowded

    8 x 50 @ :55
    -- 4 fly/back, 4 breast/free

    1 x 100 IM AFAP w/fins, :56

    100 EZ

    Total: 3100


    ++++++++++++++++++++++++++++

    Just did an aerobic workout except for the AFAP 100 IM at the end. That was fine after my speed effort on Wed. I am really not used to swimming with 5-6 in a lane. How does anyone do decent turns that way?! Though it was very nice to see my Pitt friends and have some company in the water and gossip in the steam room.

    I drove home today, stuck in massive traffic getting into DC. I had planned on getting home earlier and hitting the gym before getting my Mom at the airport. But I came home to a broken AC and house like an oven. I can't believe I have to take more of this abuse this summer ... Stuck at home waiting for AC repairman. I just hope they can fix it. I will be sleeping down on the first floor again tonight, I fear.

    I saw an Olympic spoiler that made me
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -08/20/12

    by , August 2nd, 2012 at 05:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The Shark Tank will be closed until Aug 20 when we return. The pool will get a major facelift in preparation for Pan Am 2013!

    I am going to go ahead and post the workout for our first morning back Aug 20. I will not post any workouts during our break, if you need one there are over 800 archived.

    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 1:15
    1 X 50 1:30
    Four rounds.
    Round 1: 75:fly-back-breast 50:fly
    Round 2: 75:back-breast-free 50:back
    Round 3: 75:breast-free-fly 50:breast
    Round 4: 75:free-fly-back 50:free

    1 X 600 free
    Pull or swim

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  11. Thursday August 2nd - AM Swim

    Santa Clara Swim Club Masters - SCY

    500 SKIP (swim, kick, IM, pull, swim)

    6 x 50 @ 1:00 descend 1-3, 4-6

    10 x 75 @ 1:15, 25 relaxed + 25 strong kick + 25 sprint

    600 w/fins, 25 dolphin kick + 25 free

    8 x 50 @ 1:00 breathe 5, 7, 9 by 50

    5 x 100 @ 1:30 75 long, :05 rest, 25 sprint

    500 pull

    200 easy

    ** 3750 **

    My flight from PIttsburgh was delayed last night so I didn't get home until after midnight, but I figured a morning workout would probably help me acclimate to the time zone change more quickly so I set the alarm for 4:30 before passing out.

    This was a good basic practice, just what I needed to wake me up before sitting down to deal with the 4,200 unread emails that piled up in the six days since I last checked
    Categories
    Swim Workouts
  12. 08.02.12 - Thursday workout

    by , August 2nd, 2012 at 11:03 AM (Pete's swim blog)
    Swam w/ Dave, Roger, Ray, Ray's wife and Cameron. Pool temp is 88 right now. Pretty hot. I've been bringing water to keep from dehydrating. Chest strain is much better now. I put a lot of load on it today and everything seems to be fine. I'll lay off the paddles for at least another week.

    SCY

    600 warm up

    Challenge set
    6 x 50 - :50 (get up to speed)
    4 x 100 IM - 1:25 (1:23, 1:23, 1:22, 1:20)
    Felt pretty good through the whole thing. I'm probably good for at least 6 of these.

    6 x 125 - 2:00 (1:30-1:35)
    100 Easy - Recovery from the heat
    6 x 75 - 1:15 Sliding IM
    8 x 50 Kick - 1:00
    8 x 25 - :30 One breath per 25
    100 easy

    10:00 Free - One breath per 25 breathe as much as you want on walls. Maximize distance over 10 minutes. I made 550 yards. Mostly kept on a :25 interval per 25 yards. Slipped to :30 when things got a little tough.

    75 Free - 1:15; 50 Free - 1:15
    75 Free - 1:10; 50 Free - 1:10
    75 Free - 1:05; 50 Free - 1:05
    75 Free - 1:00; 50 Free - 1:00
    75 Free - 0:55; 50 Free - 0:55
    75 Free - 0:50; 50 Free - 0:50
    75 Free - 0:45 <- missed the interval

    125 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  13. Wednesday 8/1/12

    Wednesday 8/1

    AM only SCY

    500 swim 100 FR/100 BK/100 FR/100 BR/100 FR
    5x100 @ 1:40 kick/swim/drill/build

    300 @ 4:00 N.S. w/ buoy + paddles
    3x100 @ 1:40 kick w/ board D1-3

    200 EZ

    Total: 1800
    Categories
    Swim Workouts
  14. Wednesday, August 1, 2012 5:30pm at the Y

    by , August 1st, 2012 at 11:42 PM (Fast Food Makes for Fast Swimming!)
    Decided to take it easy this week after my 1500 LCM race last Sunday. That evening, and the next day, I was feeling a little twinge of something different in my shoulder when I moved around in various positions. Hmmmmmm...

    Monday Off

    Tuesday Off besides getting into the 88 degree YMCA water for parent/child class last night

    Wednesday - at the Y pool (83 degrees)

    Thursday - will be Off, besides parent/child class again

    Friday - travel toward Sandpoint, Idaho for the swim on Saturday.


    --------------------------------

    I decided that it was now or never for testing out my wetsuit in the water, both to see how it fits, and how it feels with swimming.

    https://www.swimoutlet.com/ProductDe...e=26092&CartID=
    That is the one I got. I don't care if it's the best/worst/or whatever, because I got it on such a good sale a few weeks ago, that it doesn't matter.

    I felt sooo floaty in the water, and swimming wasn't too bad. I got into the deep tank first, and just floated vertically, no kicking and hands out of the water. My head stayed up. What buoyancy!!

    I ended up swimming 5 x 100s @ 1:30, my standard warmup. I was easily cruising 1:05s to 1:07s on minimal effort, where I'm usually around 1:10s in my normal swimwear.

    After this I decided it was time to unzip and get "naked". That cool 83 degree water felt like 70 degrees on my skin as it hit me! Ahhhhhhhhh...the relief. Now I see why they have temperature rules for OW swimming with wetsuits. You can easily get overheated in one.

    I just cruised another 500 of various 50s and 100s just to cool down and stretch out. This will be my one and only swim of the week prior to the Longbridge Swim on Saturday. As of a few days ago, there was just at 800 swimmers signed up for the race. With a semi-mass start set up, this will be interesting. I got a tip from my former college teammate as to where to lineup for the start, and with my speed I shouldn't have a problem with getting ahead of the pack at the start.
  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/02/12

    by , August 1st, 2012 at 03:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    3 X 50 fast 1:15/1:30
    Four rounds, choice.
    50's 1&2 on 1:15 #3 on 1:30

    15 X 100
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  16. Wed Aug 1st 2012

    by , August 1st, 2012 at 01:06 PM (Ande's Swimming Blog)
    Wed Aug 1st 2012

    Zones are 1 week & 2 days away

    Lifted: Yesterday

    LCM, Main pool
    Brie coached Whitney went to a meet
    swam with Marcio, Mike, chris, Chris, Ned, Paul & Todd
    6:00 - 7:30 dove in around 6:20

    ~ ~ ~ ~

    WARM UP
    skipped it

    Main Set

    4 x 50 on 50 swam easy free

    400 swam easy to warm up

    4 x 100 swam easy to warm up

    assigned: 400
    did: 125 skip 50, 200 moderate

    assigned: 4 x 150
    did: 4 x (50 easy with a turn in middle, rest on wall, 50 easy speed)

    assigned 400
    did: 50 easy turn around in middle rest on wall
    50 easy turn around in middle rest on wall
    200 easy speed went 2:33

    assigned: 4 x 200 IM with fins
    did:4 x (100 easy done 50, 25, turn in middle, 25, rest on wall, 50 easy speed, did 3 fr, 1 bk)

    100 easy

    Stretched feet for 5 minutes (improve foot & ankle flexibility / range of motion)


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  17. 08.01.12 - Wednesday workout

    by , August 1st, 2012 at 10:04 AM (Pete's swim blog)
    Swam w/ Dave, Cameron, Ray, Charlie and a couple others. Felt pretty good today. Had some good 200s at about 90%-95% of my normal effort. Still sore but no signs of things getting worse.

    SCY

    550 Warm up

    4 times through:
    * 2 x 200 Free - 3:00 (2:25 - 2:30)
    * 2 x 50 Free/50 Kick/50 Free - 2:30 (1:55-2:05)
    * 2 x 100 Free - 1:45 (Did some stroke on the first round and then backed off to free only - 1:12s to 1:15s)
    * 2 x 50 Free - 1:00 (:33s)
    * 100 Easy

    50 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  18. Tuesday 7/31/12

    Tuesday 7/31

    AM (SCY) and PM (Crossfit)

    AM swim

    3x200
    1 @ 3:00 swim
    1 @ 3:15 50 kick/50 drill
    1 @ 3:00 50 drill/50 swim

    12x100
    4 @ 1:50 kick w/ board D1-4
    4 @ 1:40 kick no board D1-4
    4 @ 1:50 25 kick no breath/50 side kick/25 FL kick on back

    16x50
    4 @ :50 V.S. swim FR
    4 @ :55 V.S. swim non-FR
    4 @ :50 4/6/8/10 fast strokes off each wall
    4 @ :50 4/3/2/1 breath per 50

    100 EZ

    **Olympic "Grab-Bag"
    1x1000 FR (Kate Ziegler)
    1x100 BR (Brendan Hansen)
    1x200 BK (Elizabeth Beisel)

    100 EZ

    Total: 4100

    PM Crossfit

    Max out on bar squats!
    5 @ 95 lbs
    3 @ 145
    3 @ 165
    2 @ 195
    1 @ 205
    1 @ 215
    1 @ 225

    5:00 break followed by the WOD (workout of the day)

    3x (for time)
    10 burpee-box jumps
    10 handstand push-ups
    800 meter run

    Time: 17:35

    ** Olympic Grab-Bag: coach put the names of all Olympians on Team USA into a bag with their events listed by each name. Draw a name and choose one of their events, except in cases where the swimmer has just one event, in which case you are stuck with that event (we did the 1000 instead of the 800 because it was SCY).
    Categories
    Swim Workouts
  19. Tuesday, July 31

    by , July 31st, 2012 at 09:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters @ :40
    50 EZ

    Speed sets:

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

    1 x 50 fly w/fins AFAP, 23 low
    150 EZ

    1 x 50 back kick AFAP, no fins from push, 31 high
    200 EZ

    1 x 100 broken AFAP backstroke kick, no fins
    -- broken for :15 @ 50 & 75
    -- 1:04
    -- 32/16/16
    300 EZ

    1 x broken AFAP dolphin kick w/fins & board
    -- broken for :15 @ 50 & 75
    -- :49 -- 25/14/14
    300 EZ

    8 x 25 w/fins & parachute
    -- 4 shooters @ 1:10
    -- 4 dolphin kick w/board
    100 EZ

    Total: 2900

    +++++++++++++++++++++++++++++++

    I felt pretty beat after that. Maybe in tandem with yesterday's weights. Legs dead.

    Drove to Pittsburgh after. I only had one spoiler on the way -- the fact that Phelps won his 19th medal. Since the radio host didn't specify which color, I'm worried he didn't win gold.

    Just started watching synchronized diving. No idea why this should be a sport. Diving yes. Copycat diving no.
    Categories
    Swim Workouts
  20. 07.31.12 - Tuesday lunch workout

    by , July 31st, 2012 at 03:33 PM (Pete's swim blog)
    Swam solo at lunch today. With the morning lightning flashes, I rolled over and went back to sleep. When I got to the pool about 10:30, the sign-in sheet had a couple of my teammate's names on it. I thought I'd missed practice but under it in yellow highlighter, someone scribbled that the pool was closed due to lightning. Looks like I made the right call . Tried to push my injury a little more today. Seems to be holding well but I'm not putting 100% on it yet.

    SCY

    400 Warm up

    20 x 100 - 1:20; First 10 were 1:15 to 1:18, last 10 were 1:14-1:16. Kept long smooth strokes.

    200 IM Kick (3:45)

    10 x 100 - 1:30; Odds IM, evens free

    200 Br Kick (3:10)

    20 x 50 - 1:00
    * 1-4, 9-12, 17-20 IM
    * 5-8, 13-16 Hard Free

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts