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Swim Workouts

  1. Tuesday, July 2, 2013 6:30-8:00pm

    by , July 2nd, 2013 at 11:55 PM (Fast Food Makes for Fast Swimming!)
    Hot hot hot day today. While it is common for us to reach over 100 degrees, it usually happens much later into the summer - beginning of August or so...not the first of July. And today wasn't just a little over, it was way over - at 106!! Just last week we had highs of 70 and rain rain rain. Not even a transition period at all to get ready for it. Just over the weekend it went straight to the high 90s, and then 100s, and now
    The water was hot too. It seemed to change almost overnight too!

    Warmup:

    600 Free
    (600/600)

    Kick Set:
    3 rounds of:
    • 1 x 200 SDK w/ long fins @ 3:20
    • 2 x 100 SDK w/ long fins @ 1:35
    • 2 x 50 SDK w/ long fins @ :45

    I made them all, but took my fins off for the final round of 50s at the end. Blisters were killing me.
    (1500/2100)

    Lane Rotation Day:
    started with the bucket pulling - paddles, buoy, and bucket
    12 x 50 @ 2:00
    Of course I got one of the "new" buckets, that only had six 3/8" holes drilled in the bottom!! Still, I rocked it!! Old guy still has muscle power over the kids.
    (600/2700)

    next lane:
    16 x 50 @ 1:30 Odds Drill, Evens Sprint, 4 of each stroke
    I did the 4 Fly, and 4 Back, then got out...It was 8:00, so I did get 90 minutes in...
    (400/3100)

    ------------------------------
    3100 LC Meters
  2. Workout 07/02/13: morning and evening

    by , July 2nd, 2013 at 09:16 PM (Maple Syrup with a Side of Chlorine)
    I slept in a bit and made my way over to Hoosick Falls to the outdoor pool. I was able to get 1300yds in 25 minutes of relatively easy swimming as the rain stopped falling. I hopped in near the wall, but the pool (which has a vinyl-type liner over concrete) had a huge bubble, like three feet wide. I was able to move over after about ten minutes, so it was all good. No lanes, ropes, or clocks, just nice swimming.

    After a nice hot, humid day around the house, I went to a leadership meeting with the new church before heading to Masters practice. Actually caught the tail end of the kids summer league swim meet and timed a bit, then got in with 25 minutes left of our practice to do:

    - 100 Fr/100 Bk/200 IM drill

    Repeat x 2:
    -50 EZ
    - 100 Fast
    - 50 EZ
    - 150 Fast
    - 200 EZ

    200 loosen and out
    (Master/Rec/1700 yds/25 min)
    -------------------------------

    The fast swims were good, and the easy stuff was nice. Still trying to catch up on sleep. Only need to work tomorrow, then off Thursday for the holiday so that should be easy to accomplish.
    Categories
    Swim Workouts
  3. Tuesday, July 2, 2013

    by , July 2nd, 2013 at 06:32 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85, Water temp 78
    Partly cloudy, humidity at 80%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 FR Kick w/bd

    *Set 1*
    1200 FR Swim w/Bolster Paddles, Snorkel, Fins
    Done as 4(50RA/50LA, 100 CU, 100 Swim)

    *Set 2*
    1000 FR w/Buoy, tube, agility paddles
    Done as 4(100 Steady, 100 Strong, 50 Fast)

    *Set 3*
    1200 FR Swim
    Done as 4(50RA/50LA, 100 CU, 100 Strong)

    Warm Down
    200 FR Smooth

    Comments
    Mega scattered thunderstorms with lightening and hard rain kept me out of the pool all day until late afternoon. I was able to get in 45 minutes of basic recovery swimming. LCM was not an option as the USAS clubs start up there 4pm, so it was SCY in the diving pool. I tried out my new Finis Bolster paddles, and first impression is they are excellent for reinforcing EVF technique.

    Updated July 2nd, 2013 at 06:46 PM by fdtotten

    Categories
    Swim Workouts
  4. Tue July 2nd 2013 LCM

    by , July 2nd, 2013 at 03:31 PM (Ande's Swimming Blog)
    Tue July 2nd 2013 LCM

    signed up for the Rockwall meet and signed up for Nationals,
    now I need to make my travel arrangements
    I'm kind of resting for Rockwall

    did not swim Sat or Sun
    Swam Mon
    Lifted Sun

    Whintey Coached LCM
    6:00 - 7:30 arrived around 6:30
    Swam with Larry & Gull
    beside Chris, Eric, Todd, Ned, & Tyler

    Warm up
    missed it

    Main Set
    assigned: 20 x 50 on 1:00 odds 200 pace evens easy K
    did: 6x50

    assigned: 7 x 100 odds on 1:20 evens on 1:30
    did: odds 100's evens 50s

    assigned 400 IM 25 fast 25 easy
    did 25 strong 25 easy (skip a 50)

    assigned: 7 x 100 odds on 1:20 evens on 1:30
    did: odds 100's evens 50s

    assigned 8 x 50
    did bk & some spin drill

    Next Meets:

    just found out about a meet on
    Sat July 6th in
    Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  5. Tuesday 7/2/13

    Tuesday 7/2

    AM only LCM

    3x
    400 @ :15 rest w/ paddles + fins + snorkel
    6x50 @ 1:00 drill/swim
    4x25 @ :10 rest kick under H2O

    2x
    4x150 @ 2:15 pull w/ buoy + paddles 3-5-7 breathing
    200 @ 4:00 kick w/ fins for time (2:23/2:16)

    100 EZ

    20x50 AE, but increase effort with decrease in intervals
    13 @ :45
    5 @ :40
    2 @ :35

    400 EZ

    Total: 5500
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -07/03/2013

    by , July 2nd, 2013 at 12:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    6 X 100 3 on 2:00 3 on 1:50
    4 X 150 2:40
    2 X 300 5:00

    SCY
    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 x 100 swim

    4 X 50 1:00
    4 X 100 2:00
    8 X 25 :45
    50's/100's: #4 is at 100%
    25's: sprint
    All choice

    4 X 250 3:45
    Swim or pull
    Last 50 is fast

    WARM DOWN: 4 X 50 easy

    4400 M/Y
    Categories
    Swim Workouts
  7. Monday, July 2

    by , July 2nd, 2013 at 11:29 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    15 x 50 smooth w/agility paddles
    1-5 = free @ :50
    6-10 = back @ 1:00
    11-15 = free @ :50
    100 EZ

    3 x (3 x 50 kick w/fins) @ 1:00
    1 = backstroke, UW 15m+ each length
    2 = dolphin kick w/baord
    3 = flutter kick w/board
    50 EZ

    6 x 50 fly drills @ :15

    1 x (25 AFAP + 75 EZ)

    150 EZ

    Total: 2950


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

    Just hopped in for an hour to do an easy workout before it was back to errands and packing. I am looking at a long to do list today, but hope to make it to the gym later.

    I may need to be in town the weekend of August 3-4. I am vaguely contemplating popping in for this meet: https://www.clubassistant.com/club/m...1605&smid=4841. I really don't plan on swimming much in July, so it would be 100% just for fun. I would swim off events.
    Categories
    Swim Workouts
  8. Another day of sore muscles

    by , July 2nd, 2013 at 07:23 AM (Mixing it up this year)
    The muscles are still sore but I can rest some over the holiday since I have to swim in an outdoor community pool on the 4th.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50 free/50 back w/paddles & bouy went 1:50, 1:48, 1:48, 1:47, 1:46, 1:45, 1:46, 1:45, 1:43, 1:41

    300 free kick w/zoomers
    200 breast kick
    300 free w/snorkle maintain 6 beat kick
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  9. Monday, July 1, 2013 AM & PM (yep...a DOUBLE, my first)

    by , July 2nd, 2013 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    That's right, I threw in a double today, which I believe is my first daily double swim workout with Velocity Swimming since I joined them last September. Normally I don't get to swim in the mornings with my summer work schedule, but the cherry season just isn't what it normally is. This morning I didn't have to start till 9:00am, so I was able to swim for an hour and a half...then had time to return for more punishment in the evening. My coach John didn't expect to see me there tonight at all!!

    A.M. Workout/Warmup
    400 Free
    400 Kick w/ long fins
    400 Free Pull
    (1200/1200)

    5 x 200 IM @ 4:00 (still warmupish)
    (1000/2200)

    w/ Paddles and Long fins:
    8 x 350 broken into:
    • 200 IM cruise @ 3:30
    • 100 Stroke Fast @ 2:00
    • 50 Stroke Fast @ 1:30

    The 100s stroke went Fly, Back, Breast, Free
    The 50s stroke were reverse, going Free, Breast, Back, Fly
    (1400/3600)

    I only did 4 of the 350s before I had to get out. I wasn't using any paddles at all with the IM/Fly stuff involved, and I just suck at swimming with fins on. I bet the YMCA lap swimmers could even swim faster than me with their fins on.

    ------------------------------
    3600 LCMeters

    ....then about 8 hours of work done, and...
    well over 100 degrees as well (about 103)

    P.M. Workout/Warmup:
    1000 Choice (all Free for me)
    (1000/1000)

    8 x 150 Kick w/ long fins @ 2:20
    I did 2 x 150s, 2 x 100s, 2 x 150s, 2 x 100s
    (1000/2000)

    **team water break**

    6 x 200 Choice (did Free) @ 4:00 (Desc. 1-3, 4-6)
    came down to a 2:28 on the final 200
    (1200/3200)

    **team water break**

    16 x 50 Odds V-sit scull @ 1:45, Evens Front Scull @ 1:30
    not fun at all!!!
    (800/4000)

    Sprinting with a partner - we matched up with someone in our lane who was approximately our same speed - I got Henry, who is now faster than me, but I once was able to cream him. Ahhh...the youth...gotta love them.

    6 x 50 All Out @ 1:30
    4 of them Free, 1 Fly, then 1 Free
    I was around Henry's shoulder or so on each on at the finish, so I was able to hang with him at least.
    (300/4300)

    200 EZ

    -------------------------
    4500 LCMeters
    +
    3600 from the a.m.

    ===================
    Wow...8100 LCMeters!!!
  10. Monday 7/1/13

    Monday 7/1

    "Taper starts today!"

    AM LCM and PM SCY + Crossfit

    AM swim:

    300 swim
    300 pull w/ buoy + strapless paddles + snorkel
    200 swim
    200 kick
    100 swim
    100 I.M.

    2x
    4x75 @ 1:30 I.M. no FR
    3x100 @ 1:20 AE

    100 EZ

    2x
    4x50 @ :50 FL w/ fins
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :50 BK
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :55 BR
    200 @ 2:45 pull w/ buoy + paddles + snorkel

    100 EZ

    2x
    4x50 @ 1:00 FR kick w/ board
    50 @ :50 FR w/ overkick
    50 @ :50 STRONG

    400 EZ

    Total: 6000

    Crossfit:

    4x (for time)
    10x candlesticks
    20x grasshoppers
    30x sit-ups
    Time: 7:36

    5x5 back squats
    set #1 - 95
    #2 - 115
    #3 - 135
    #4 - 155
    #5 - 175

    3:00 max knees-to-elbows (I got 50, and that was the longest 3:00 of my life)

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.
    4x50 @ :50 D1-4

    22x25 @ :15 rest
    6 - BK spin drill
    6 - BR 2x under H2O strokes/2 regular strokes
    6 - FL flick drill w/ under H2O recovery
    4 - spin drill again (started over after 18)
    100 EZ

    6x25 @ :15 rest w/ fins
    odd - power tower 25 kick under H2O
    even - 25 under H2O FAST
    4x 6 strokes FAST (no fins)
    50 FAST from blocks (BR, 28.9)
    100 EZ

    600 EZ

    Total: 2750
    Categories
    Swim Workouts
  11. Workout 07/01/13: morning

    by , July 1st, 2013 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    100 kick
    4 x 50 Quarter's Strong on :45
    100 kick

    50 EZ and out
    (Solo/Rec/1050 yds/20 min)
    ---------------------

    Sometimes, it is what it is. Needed to get into the water today before work to make sure I still remembered how to.

    Extra hours at work on Thursday and today are throwing off my routine a bit, but I am flexible (although I have a hard time touching my toes). I'd like to get out to Hoosick Falls tomorrow to the outdoor pool then Masters tomorrow night. Kingdom Swim on Saturday!
    Categories
    Swim Workouts
  12. Monday, July 1, 2013

    by , July 1st, 2013 at 08:08 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 80, Water temp 78
    Cloudy, humidity at 97%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 FR Kick w/snorkel
    4x50 on 1:00 FR-CU, *40-36

    *Set 1*
    2000 FR Swim
    Done as 4(25RA/25LA/150 SPL-28/100CU/200 SPL-28)
    ---200 BR Kick
    ---2x100 BR as 50DR/50Swim on 1min rest

    *Set 2*
    4(3x50 FR on 1:00), 100 FR CU)
    *34-33-31, 34-33-30, 35-34-30, 34-33-30
    ---200 DK
    ---300 Fly as 2(50DK/bk, 25RA/25LA, 50Swim)

    *Set 3*
    3x400 FR on 1:00 Rest
    Done as 2(25RA/25LA/50CU/50Strong SPL-28, 100 K/bd) w/fins
    ---200 BR Kick

    *Set 4*
    3(3x50 FR on 1:00), 100 FR CU)
    *35-33-30, 35-32-30, 36-33-30,

    *Set 5*
    800 FR w/Agility paddles-fins-snorkel, SPL-24/26

    *Set 3*
    8x50s FR on 1:00, Odd# FAST, Even# EZ Choice; w/agility paddles-fins
    *28, 27, 27, 27

    Warm Down
    1000 FR Smooth, SPL 28
    Dryland Bands

    Comments
    There were moments in the workout where I felt "strong in the water" and some other moments where I was riding with the flow of the water under my hands when swimming strong long Freestyle doing fast CU or quality 50s.

    Coming out of the locker/shower room later I realized I finished my workout just in time. It was raining, pouring down so hard I could barely even see the pool. Everyone was huddling in the semi-enclosed lobby area trying to stay dry as the wind was blowing the rain everywhere. Rather than wait, I became drenched during the five minute walk/run to my car, but it continued to rain hard off and on for the next 2-3 hours, so getting out of there ASAP was the right choice.

    I am still considering entering the indoor LCM meet in Clearwater early August, but my main goal is to train consistently as possible, particularly during the remaining five weeks until school starts again. If I can hold on my current endurance level, and also develop some efficient speed during July and August, I would like to swim in several SCM meets leading up to the Rowdy Gaines SCM in Orlando later in the fall.
    Categories
    Swim Workouts
  13. Week 40 - Monday

    by , July 1st, 2013 at 07:53 PM (After a long rest)
    Nothing eventful today, just a straight forwaRd workout.

    400 free with snorkel
    6x50 catchup on 50
    6x200 pull with paddles and bouy on 2.30
    100 easy
    12x50 on 1 min swum as 25 streamline kick with snorkel, 25 swim with over kick
    100 easy
    4x(2x50 on 35 free, 50 back on 40, 50 easy on 1min)
    400 free breathing every 5

    Total 3900 meters

    I held 2.20s on the 200 pulls. 45s on the 50s kick/over kick. The set of fast 50s was surprisingly hard but I held 32s on the free and 38s on the back.
    Categories
    Swim Workouts
  14. 07.01.13 - Monday workout

    by , July 1st, 2013 at 01:51 PM (Pete's swim blog)
    Swam w/ Dave and Sam. Swam Saturday w/ Dave, Dave and Mary. I've been fighting a cold over the last couple days. It was better this morning but I felt really awful Saturday. Long course just wasn't be best thing for me Saturday.

    Saturday workout:

    LCM

    500 Warm up
    3 x 200 (100 kick/100 swim, 100 swim/100 kick, 200 kick)

    4 x 50 IM Order
    4 x 50 Free
    3 x 100 IM Order down/free back
    3 x 100 Free
    2 x 200 IM
    2 x 200 Free
    Most of this was touch and go. I was trying my best just to keep up. I was able to keep closer to Dave on the Free but he was leaving me on the IM.

    2 x 400 Pull (Made about 5:05 on these)

    2 Rounds of:
    * 4 x 100 drill down/swim back, IM Order
    * 3 x 50 fast (Most of these were on :38-:40, made the last on :35)

    200 Cool down

    (5000m Total)

    Monday workout

    SCY

    600 warm up

    125 Free - 2:00 (1st 25 bk)
    50 easy fly - 1:00
    125 Free - 1:55 (1st 25 bk)
    100 easy fly - 2:00
    125 Free - 1:50 (1st 25 bk)
    200 easy fly - 4:00
    125 Free - 1:45 (1st 25 bk)
    250 easy fly - 5:00
    125 Free - 1:40 (1st 25 bk)
    350 easy fly - 7:00
    125 Free - 1:35 (1st 25 bk)
    450 easy fly - 9:00

    5 rounds of:
    * 100 Free - 1:20 Hard (1:05-1:07's)
    * 50 easy kick w/ fins - 1:10
    5 rounds of:
    * 100 Pull - 1:20 Hard (1:00-1:02's)
    * 50 easy bk pull - 1:10

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -07/02/2013

    by , July 1st, 2013 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    4 X 50 Kick 1:15
    Two rounds

    4 X {3 X 50 1:15 #3 on 2:00
    Choice. Alternate moderate, 85/90%, 100%

    2 X 300 5:00
    3 X 200 3:20
    2 X 100 1:40
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  16. Still hurting from 2 hard days in a row

    by , July 1st, 2013 at 07:35 AM (Mixing it up this year)
    After Friday and Saturday having great workouts today I was hurting but still maintained the effort level.

    500 free
    500 free kick w/zoomers

    100@1:45 free w/paddles & bouy
    200@2:30 free w/paddles & bouy
    300@4:15 free w/paddles & bouy
    400@6:00 free w/paddles & bouy
    500@7:45 free w/paddles & bouy

    10x50@1:15 back w/zoomers odds swim evens kick lay into the thighs on kick
    500 free maintain 6 beat kick w/snorkle
    200 breast kick

    Total 3700 meters
    Categories
    Swim Workouts
  17. Week 39 - Saturday

    by , June 29th, 2013 at 09:36 PM (After a long rest)
    Internet issues at my house delayed me posting this workout. Saturday mornings workout was one of the best practices I have had since I got back in the pool. The warmup was a little different than usual and my heart rate was up after about 4 of the opening 100s. I felt strong throughout the workout.


    8x100 on 1.20 swum as 75 free, 25 back
    12x50 swum with snorkel, 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 50
    100 easy
    8x100 on 2mins best average instructed to hold under 1min
    100 easy
    5x100 kick with fins on 1.30
    100 easy
    8x50 shark fin free drill on 1min


    Total 3400 yards


    The warmup set of 100s I held about 1.10s. I felt strong on the kick set holding 40s. The main set of fast 100s was great. Initially I was instructed to do 6 x100 but coach changed this after 5(this felt like a kick in the you know what's) to 8. I held 56s until I was told about the extra 2x100s. I went 57 on number 6 and then went back to 56s on the last two. Needless to say 7 out of 8 100s holding 56s was very pleasing to say the least. My kick in particular feels strong at the moment and I seem to finally be able to not just kick in a kick set but i am now able to bring the kick into my free swimming and feel somewhat comfortable with a 6 beat kick.
    Categories
    Swim Workouts
  18. Saturday, June 29, 2013 8:00-10:00am

    by , June 29th, 2013 at 03:49 PM (Fast Food Makes for Fast Swimming!)
    Wow, what a difference it makes when you don't have to work 11+ hours prior to a swim workout! Yeah, I was still tired from the overall week, but having a day off from being on my feet has been great! I can only hope the work hotline says we're off tomorrow, but probably not.


    Warmup:

    1000 Swim - did all Free
    (1000/1000)

    Kick Set:
    2 Rounds of
    • 4 x 50 SDK w/ long fins @ :50
    • 4 x 50 SDK w/ long fins @ :45
    • 4 x 50 SDK w/ long fins @ :40

    I made the first 4, and then after that just started taking 5 seconds or so rest
    ** James did 22 of the 24 x 50s because he was lapped in the set...those intervals were insane!!
    (1100/2100)

    5 x 200 Free Pull @ 3:30 breathe every 5 (...or 3...or when needed)
    (1000/3100)

    2 x 400 @ LIFO + :30
    1st one IM (50 EZ speed/50 Fast) went 5:55
    2nd one Free (50 EZ speed/50 Fast) went 5:10
    (800/3900)

    8 x 100 @ 2:00 2 of each stroke All Fast
    Flys I did 1:18 and 1:22
    Frees came down to 1:15s

    200 EZ
    (1000/4900)

    8 x 50 w/ long fins @ 1:30 ALL OUT - 2 of each stroke - breast w/ flutter kick
    (400/5300)

    200 EZ

    -----------------------------
    5500 LCMeters


    Some of the kids must've heard about a rumor that I'm going to leave them team next month, 'cause a few of them were asking me about it. Word spreads fast around here I guess. They want me to stay, but I have my reasons. It's been good training with them, and seeing their development. Many are now starting to approach my training speeds, and a couple have now passed me up. Ahhhh...youth. I told them I'm not quitting swimming, I'm just leaving from the team environment to be a little more relaxed in what I do. I had a huge void in my life for about 8 years, and swimming filled that with happiness. I can't let that go again, but I can pick and choose when I want to step it up again.
  19. Another tough one today

    by , June 29th, 2013 at 10:55 AM (Mixing it up this year)
    With the 4th coming I have to get my workouts in.

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy
    #1-5@1:35 went 1:28,1:28,1:26,1:25,1:25
    #6-9@1:30 went 1:23,1:22,1:21,1:20
    #10-12@1:25 went 1:20,1:20,1:18
    #13-15@1:20 held 1:18

    500 free EZ w/snorkel
    500 kick alt by 100 breast/free
    200 torque drill
    300 back
    500 free kick w/zoomers high, medium, low
    500 free EZ

    Total 5000 yards
    Categories
    Swim Workouts
  20. Friday 6/28/13

    Friday 6/28

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 I.M. kick/drill

    4x75 @ 1:30 k/dr/bld
    8x50 @ :45 AE

    25x100 @ 2:00
    3 FAST (AVG: 1:08.8)
    1 EZ

    4x400 @ :10 rest w/ snorkel
    # 1 - buoy only
    # 2 - strapless paddles only
    # 3/4 - opposite fin/opposite paddle switching every 200

    Total: 6800

    Crossfit:

    12:00 AMRAP
    5 burpees
    10 wall balls
    15 grasshoppers (basically a ridiculously crazy modified version of mountain climbers)

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.

    8x25 @ :40 V.S.

    4x75 @ 1:20 BEST AVG (43.0)
    3x100 @ 1:05 AE
    4x50 @ :50 200 PACE (28.0)

    100 EZ

    Total: 2100
    Categories
    Swim Workouts