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Swim Workouts

  1. 06.15.12 - Friday workout #12

    by , June 15th, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Short workout today. I struggled until the 200s on 2:45. Having trouble getting warmed up lately.

    SCY

    400 Warm up

    8 x 50 - 1:00 (1-4 Fly, 5-8 back; descend)
    5 x 200 - 3:00
    * Odds 1st 50 stroke (I did IMs on about 2:50)
    * Evens Free (2:30s)
    Break

    8 x 50 Pull - :50 (2 Easy/2 Hard)
    5 x 200 - 2:45 (2:25s, last one 2:20)
    8 x 50 - 1:00 (1-4 Br, 5-8 free; descend)
    Pull was good. Started getting some daylight under :30. Made a couple :27s. Descended Breaststroke down to :37.

    200 Cool down

    (3800 Total)
    Categories
    Swim Workouts
  2. Thursday, June 14, 2012 5:30pm

    by , June 14th, 2012 at 11:21 PM (Fast Food Makes for Fast Swimming!)
    I've been sick for the past two days, and still have a congested head and sinuses. It's really crappy when you have to go to work in the freezing cold as well (33 degrees). I'll tough through it though. I did wimp out and skip my swimming yesterday, which was probably a good thing. I just sat and watched tv all night while the kids trashed the house. DIdn't even care...

    This afternoon, I'm still congested, but it's starting to clear up, so I decided I'd head over to the pool at my normal time. Got there at 5:00 only to be told that the new summer hours are now in effect, and lap swim wouldn't start till 5:30pm. That was the longest 30 minutes ever sitting in the lobby looking at my feet. I'm sure if I knew what a book was, time would've gone by faster Once I finally got in, I felt great.

    Warmup:

    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    3 x 100 Free Kick w/ board @ 1:50

    Decided I'd bring my breaststroke fins with me to the pool to try them out again...still not convinced that they're worth the money I paid for them. They're very nice for BREASTSTROKE KICK ONLY, and actually have a negative effect on any other flutter/dolphining you attempt with them.

    12 x 25 Breast (3 Kicks 1 Pull) w/ fins @ :35
    It's cool to be able to go 25 yards with 7 kicks.
    4 x 25 Breaststroke Swim @ :35 (felt like BLAH)

    1 x 100 IM w/ br. fins just to test...
    Fly, dragging legs was better than kicking
    Back, same thing
    Breast, felt like an Olympian breaststroker
    Free, garbage swim

    Took a couple minutes to think of something useful to do (other than think about throwing the breast fins in the garbage)...


    10 x 100 Free Pull @
    • 1:10 (went 1:03)
    • 1:15 (1:04)
    • 1:20 (1:04)
    • 1:25 (1:03)
    • 1:30 (1:02)
    • 1:30 (1:01)
    • 1:25 (1:01)
    • 1:20 (1:02)
    • 1:15 (1:01)
    • 1:10 (1:02)
    My goal (at the midpoint) was to hold my fast pace through the remaining 5 as the rest got lesser. Tough, but did it. Now I just have to man up and do it without the buoy and paddles one day.

    100 EZ and out

    ------------------------
    2600 Yards

    This is good enough for maintinence swimming. I am swimming 1 day of a USAS meet the first weekend of July, which will include a 1500 LCM Free. Besides that, I don't really have any other major plans for the summer. I'm thinking about biking to and from work during the summer months, since I won't be able to swim in the mornings with the group in the summer months. But that would also take effort, so we'll see...
  3. Workout 06/14/12: evening

    by , June 14th, 2012 at 10:50 PM (Maple Syrup with a Side of Chlorine)
    100 FR/100 BK/200 RIM drill

    Go two times through:
    2 x 50 Might Mouse kicks
    4 x 50 FR on :45 DPS

    Gotwo times through:
    1 x Noah's Ark on 6:30
    4 x 50 skull/drill on 1:30

    200 loosen and out
    (Solo/Rec/2600yds/50 min)
    --------------------------

    What a busy day I ended up with. After the morning swim, my sister-in-law and her boyfriend stopped by the house to help me clear some brush piles in preparation for the graduation party on Saturday. Bonus: the dump didn't charge to dispose of the woody stuff!

    I got home to find my father-in-law, who is visiting from Tennessee and celebrating his birthday today, taking measurments in the basement for an electric hot water heater I have been talking about for a while. He was bored hanging around town so volunteered to help me put it in. With the help of some shark-bites, a mini geyser capped and small shower of sparks (yes, in that order), I was able to rig the new unit up. Success mostly due to non-reliance on the oil furnace for our hot water now.

    Then I joined my neighbor for a short motorcycle ride on some of the back roads near home. He just bought his sister's Vulcan and got his permit, so we took it easy cruising around. Always good to have another riding buddy.

    I felt better during the swim tonight, and only had one other swimmer in the pool. Mighty Mouse is a variation of the corkscrew drill from Pat's blog that I do while kicking - right arm in front while rotating from back to stomach every 5 or so seconds, in the opposite direction on the second lap -- left arm in front the next time. I really attacked the Ark's, going 6:16 on number one and 6:11 on number two. Felt strong and in control - nice.

    After the swim, we went to dinner at the brew pub in town, in honor of Emma's graduation. Some ice cream for desert and now I am ready for some sleep. Swim in the morning before work (more Sharkys, no doubt), then most likely dry through the end of the weekend.

    Happy Father's Day to all you dad's out there on the intertubes, and especially you men that do not have kids but serve as mentors and encouraging influences to the folks around you.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/18/12

    by , June 14th, 2012 at 05:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 150 2:30
    1 X 200 build to fast

    8 X 50 1:00
    25 fast/25 easy

    3 X 100 kick 2:30
    6 X 50 kick -evens build to fast- 1:15
    1 X 100 swim -

    2 X 50 build
    1 X 50 @100%
    1 X 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, break between rounds.
    Round 1 is stroke: 50's on 1:30
    Round 2 is free: 50's on 1:15
    100's are from the blocks

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  5. Thursday, June 14

    by , June 14th, 2012 at 05:13 PM (The FAF AFAP Digest)
    Swim/SCY/next to Speedo:

    Warm up:

    600 various
    12 x 25 shooters
    5 x 50 caterpillar fly drills
    5 x 50 torque drill w/paddles
    chatting

    Speed sets:

    12 x 25 burst + cruise @ 1:00
    -- 6 dolphin, 6 fast hand drills
    100 EZ

    1 x 50 AFAP fly w/fins
    -- 23 flat, saw a glimmer of a 22
    200 EZ

    1 x 100 AFAP backstroke kick w/fins
    -- 51 low
    -- Speedo went with me. Did free -- 53
    100 EZ
    chatting

    1 x 50 AFAP breast w/fins
    -- 28 mid
    -- ugh, should have warmed down more after the 100 kick, cramped a bit
    150 EZ

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

    hottub, 10 min

    Total: 2550


    ART, 30 min:

    Hadn't been in ages. Had him work on my calves, which have been cramping quite a bit lately. He is booked solid lately. Have to wait a month for an appt now. But he said he would sneak me in at the end of the day a few days before Nats for a tune up.


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

    It was great to see Speedo, fresh off his xterra tri and already talking smack about another one in August. Maybe we need more goofy looking people cheering us on at swim meets.

    I was planning to do more today. But it is probably just as well as I'm planning to swim LCM with Susan tomorrow and want to do some race pace work.
    Categories
    Swim Workouts , ART
  6. Sarasota Y Sharks Masters 5:30 AM Workout -06/15/12

    by , June 14th, 2012 at 04:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick-25 fast/25 easy- 1:15
    1 X 100 swim -

    4 X 100 FREE 2:15
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast
    2 X 100 SWIM DOWN 2:15

    4 X 100 BEST STROKE 2:30
    $$Swim same pattern as above$$
    2 X 100 SWIM DOWN 2:15

    4 X 50 blocks
    25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3400M
    Categories
    Swim Workouts
  7. Workout 06/14/12: morning

    by , June 14th, 2012 at 12:11 PM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/200 IM Drill

    100 FR EZ

    Repeat four times:
    2 x 50 Kick on 1:00
    1 x 200 FR pull with buoy on 3:00

    200 w/d
    (Solo/Rec/2000yds/40 min)
    ---------------------------
    I was feeling very unmotivated this morning, a lot of it I attribute to only eating a PBJ sandwich last night after that lake swim. I had a tough time getting out of bed so I muddled through a relatively low-key workout this morning. I did manage to descend the 200 FR by round (2:34, :31, :26, :23) - at least there is a positive.
    Categories
    Swim Workouts
  8. Swim Workouts

    by , June 14th, 2012 at 11:10 AM (Elise's Fitness Fun)
    Tuesday, got in a good swim down at the club pool. Love swimming in cool water and the outdoors! So much easier!

    Warm-up: 1000 - 200 kick, 200 swim, 200 pull, 200 kick, 200 swim

    4 x 50 fly with fins: 25 kick/25 sprint on 1:15

    100 easy

    4 x 50 back with fins: 25 kick/25 sprint on 1:15

    100 easy

    4 x 50 free with fins: 25 kick/25 sprint on 1:15

    200 easy

    2000 SCM

    Followed by 2 mile run/walk - Alternated 4 minutes run with 1 minute walk

    Wednesday - 1.5 mile walk

    Thursday - A busy day ahead, so just got in the pool to warm-up basically:

    200 kick on side with fins

    200 breast pull with fins

    4 x 50 fly 3 rt/3lt/3 full

    200 back with paddles

    4x 50 fly: 3 rt/3 lt/3 full

    1000 SCM

    Updated June 15th, 2012 at 05:56 PM by elise526

    Categories
    Swim Workouts
  9. 06.14.12 - Thursday workout / challenge set

    by , June 14th, 2012 at 10:07 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Roger has been coaching long course at another pool in the mornings so it was great to have him drop by for a workout. After our challenge set, I suggested we do jbs' set that I had done solo earlier last week. Due to time constraints, we had to start on 2:00 with 150 free hard/125 free easy. It was just as fun to do w/ a group as it was to do solo.

    SCY

    450 Warm up

    Challenge Set:
    6 x 50 Stroke - :50 (Fly, Bk, Br x 2)
    1:00 rest
    3 x 100 IM - 1:25
    50 Easy
    I struggled on this. Made it (1:19, 1:22, 1:23) but it hurt and 4 would have been questionable. Probably should go closer to 1:25 on the first one and save a little energy.

    Main Set:
    150 Hard, 125 Easy - 2:00
    150 Hard, 125 Easy - 1:55
    150 Hard, 125 Easy - 1:50
    150 Hard, 125 Easy - 1:45
    150 Hard, 125 Easy - 1:40
    125 Hard, 100 Easy - 1:35
    125 Hard, 100 Easy - 1:30
    125 Hard, 100 Easy - 1:25
    100 Hard, 75 Easy - 1:20
    100 Hard, 75 Easy - 1:15
    100 Hard, 75 Easy - 1:10
    100 Hard, 75 Easy - 1:05
    75 Hard, 50 Easy - 1:00
    75 Hard, 50 Easy - 0:55
    75 Hard, 50 Easy - 0:50
    50 Hard, 25 Easy - 0:45
    50 Hard, 25 Easy - 0:40
    50 Hard, 25 Easy - 0:35
    50 Hard - 0:30
    I did better on this set than last time. Only one I hated to miss was the 75 on :50. I should be able to do that but I did make the 150 on 1:45 this time. Enjoyed the set again!

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  10. Workout 06/13/12

    by , June 14th, 2012 at 12:04 AM (Maple Syrup with a Side of Chlorine)
    Drove to Monterey this evening to join the PaceMakers for their Wednesday evening OW swim. Not California, silly, but rather Massachusetts (a much more reasonable 80 minute drive.

    I arranged with Brent to carpool, as he works on the way to Lake Garfield and is also doing the Kingdom Swim. Great to get the chance to know him better, and prove that I can get lost even while following the GPS with someone besides my wife in the car.

    Meet Bill and a total of five others for a swim in this gem of a lake: 70.5 degree water, visibility ten feet, and buoys making key sections throughout. I tried out my new Safe Swimmer orange buoy and found no problems with it at all, actually having to stop from time to time to make sure it was still attached! I had my sandals, shirt, shorts, keys, and phone secure and dry the whole swim.

    We swam to the big rock after the dogleg, stopping a couple of times to regroup before meeting two of the late-comers on the return trip. We went at a leisurely pace, enjoying the full blue canvas dotted with fluffy white clouds above the small chop and glistening evening sun of the surface. Not a boat to be seen, but plenty of birds sailing through the air and singing to us. Glorious Creation!

    All told, a great 2 mile swim in 70 minutes, followed by a small potluck if bbq chicken, fresh greens, potato salad and Tabouli, and some cookies! Some goof from Vermont only brought granola bars, but he seemed to get the hint that more is expected next time.
    Click image for larger version. 

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    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/14/12

    by , June 13th, 2012 at 03:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Omaha starts three weeks from today. Consider today day 1 of the taper.

    LCM
    WARM UP:
    1 X 250 4:15 4:15
    1 X 150 2:45 2:30
    1 X 100 2:00 -
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 free 2:15
    #1-7: swim @ 80/90%
    #8: swim @ 100%
    #9-10: swim down easy

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim -

    8 X 50 1;30
    Choice stroke.
    Swim @ 80/90%
    IM'ers: 2 of each stroke

    2 X 100 easy 2:15

    4 X 50 1:30
    25 sprint/25 easy
    Blocks optional

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  12. Wednesday June 13th - AM swim

    At home with Susan.

    Warm-up (1300)
    100 easy
    2 x
    * 2 x 50 @ 1:00 drill
    * 1 x 200 @ 3:20, 3:00
    * 2 x 50 @ 1:00 drill
    * 2 x 100 @ 1:40, 1:30

    Set I (1000 set / 2300 total)
    3 x 100 @ 1:30 dolphin kick w/mono fin on back
    4 x 50 @ 1:10 kick with board, 25 easy + 25 AFAP
    4 x 50 @ 1:30 w/fins 25 underwater SDK + 25 easy dolphin on back
    3 x 100 @ 1:30 dolphin kick w/mono fin on back

    Set II (1400 set / 3700 total)
    12 x 100 free
    - 2 @ 1:45
    - 2 @ 1:40
    - 2 @ 1:35
    - 2 @ 1:30
    - 2 @ 1:25
    - 2 @ 1:20
    - went 1:14 - 1:16 on all

    4 x 50: active recovery on :45, :50, :55, 1:00

    Wrap-up (300 / 4000)
    4 x 50 @ 1:30 hypoxic, made them all without any breaths
    100 easy

    ** 4000 yards **

    ************************************

    I was surprised and pleased to make it through the mono fin kicking without cramping today, and also surprised but not as pleased to find that I had rubbed the skin off in several places on both feet. Oh well, I would rather have calluses (eventually) than incessant foot cramps. I planned to swim the main set, but my legs were wiped out after the kicking and yesterday's squats so I pulled it with just a buoy.
    Categories
    Swim Workouts
  13. 06.13.12 - Wednesday workout #11

    by , June 13th, 2012 at 10:00 AM (Pete's swim blog)
    Swam w/ Dave and Dave.

    SCY

    400 Warm up

    16 x 100 - 1:15 (Option skip #5 and #10)
    50 Sprint
    100 Easy
    We usually do 6 x 50 on :45 to get up to speed for stuff like this. Didn't do that today and I had trouble getting going. I ended up skipping #6 and then held 1:12 to 1:13 for the rest of the set. The final 50 was faster than normal but nowhere near a sprint.

    20 x 25 Kick - :30

    4 Times through
    * 5 x 50 - 1:00
    * 1, 3, 5 Hard stroke (Fly, Bk, Br)
    * 2, 4 Easy free
    100 Easy
    Pretty tired through this whole set. The hard breaststroke followed by hard fly kind of wore me out.

    200 Timed IM Kick - 3:20 (I think this is a personal best)

    200 cool down

    (4150 Total)
    Categories
    Swim Workouts
  14. Tuesday, June 12, 2012 5:00pm

    by , June 12th, 2012 at 10:39 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    200 Kick w/ board
    300 Free Pull
    200 IM Drill

    Main Set: (borrowed this from T.G.'s blog a week or so ago)

    Go "fast"
    1 x 100 IM @ 1:30 (1:15)
    1 x 200 IM @ 3:00 (2:35)
    1 x 300 IM @ 4:30 (3:51)
    1 x 400 IM @ 6:00 (5:05) ouuchyyyy This one was tough

    100 EZ

    16 x 25 Kick w/ board @ :30 (basically I did a 400 straight kick)

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

    2500 Yards

    The IM set took it out of me, and I was unable to add any more on at the end.
  15. Tuesday, June 12

    by , June 12th, 2012 at 05:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ 1:20

    Main Sets:

    5 x broad jump off side + squat jump off bottom
    50 EZ

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 speed play drills, 4 dolphin
    1 x 50 easy kick @ 1:00
    5 x 50 smooth free w/fins & paddles @ 1:00

    10 x 25 burst + cruise, no fins @ 1:00
    -- all dolphin kick on back, 15 SDKs to 15 m mark
    1 x 50 easy kick @ 1:00
    5 x 50 fly drills @ 1:00

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 dophin kick on belly, 4 fast hands drills
    1 x 50 easy kick @ 1:00
    5 x 50 backstroke w/turtles @ 1:00

    10 x 25 w/parachute @ 1:00
    -- 6 breast pull, 4 shooters on back w/fins (16 kicks to the wall)
    100 EZ

    Total: 3350


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

    I had contemplated doing workout #1 from the HIT forum, [ame="http://forums.usms.org/showthread.php?t=20835"]U.S. Masters Swimming Discussion Forums[/ame], but I knew during warm up this wasn't going to happen. Or at least it wouldn't happen well. My arms were tired from just swimming long course and my quads were tired from yesterday's 400 meters of fast kicking. So I settled for shorter, explosive sets. I have no problem dedicating a day to training for the first 15 m of my races.

    Right after swimming, I went to PRP. This was the worst, most excruciatingly painful session that I can recall. I can't move my arm right now without pain. Short term pain long term gain. At least that's what I'm telling myself. Hope it doesn't kill my sleep tonight.
    Categories
    Swim Workouts
  16. Tue June 12th 2012

    by , June 12th, 2012 at 05:17 PM (Ande's Swimming Blog)
    Tue June 12th 2012

    Nats are 3 weeks & 3 days away
    Entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05ish
    swam with Jim, Larry, & Paul
    Beside Tyler, James, Chris, & UT swimmer Alex Hooper


    Warm Up (LCM)
    went around 700

    Main Set (LCM)

    2 x 100 fr on 1:25 aerobic

    2 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    4 x 100 fr on 1:25 aerobic

    4 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    6 x 100 fr on 1:25 aerobic

    6 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    8 x 100 fr on 1:25 aerobic

    8 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    then I got out and missed the last 15 minutes

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  17. Tuesday 6/12/12

    Tuesday 6/12

    AM only LCM

    400 swim

    200 drill/DPS by 50

    4x100 @ 1:30 cruise

    Total: 1000

    Comments: Ankle hurt a lot from yesterday's practice (the most I have done since the injury). Unsure whether I will continue to train with the goal of competing this summer, or just rest my foot (I think it is going to need a good 4-6 weeks to be 100%) and keep a decent aerobic base.
    Categories
    Swim Workouts
  18. Monday 6/11/12

    Monday 6/11

    AM only LCM

    5x300 @ ~ :10 rest swim/pull/drill/pull/swim by 300

    16x100
    odd @ 2:00 kick/drill
    even @ 1:40 DPS/build

    3x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -06/13/12

    by , June 12th, 2012 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    1 X 100 2:00 1:45
    Three rounds. Round 1 intervals left, 2&3 right.

    SCY
    8 X 50 kick 1:10
    1 X 100 swim -

    1 X 50 1:00
    1 X 100 2:00
    1 X 150 3:00
    1 X 200 4:00
    Four rounds, all choice.
    Round 1: 50 is fast
    Round 2: 100 is fast
    Round 3: 150 is fast
    Round 4: 200 is fast

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Categories
    Swim Workouts
  20. 06.12.12 - Tuesday workout #10

    by , June 12th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool heater is back on full blast . Didn't check the temp but it was much warmer than yesterday. Not great for the workout we did today.

    SCY

    400 Warm up

    3 x 100 - 1:25 (Optional stroke - I skipped the option)
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (2nd 100 optional - I did it!)
    1 x 100 - 1:10 (made it!)
    50 Easy

    3 x 100 - 1:20 (Optional stroke - I skipped the option)
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:15
    2 x 100 - 1:10 (2nd 100 optional - Skipped second 100)
    1 x 100 - 1:05 (made it!)
    50 Easy

    3 x 100 Fly - 1:40 (made 1:35's)
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35 (Optional IM - just did free)
    2 x 100 Fly - 1:30 (1:25, 1:33 - burned out on second one)
    1 x 100 Free - 1:25

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts