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Swim Workouts

  1. Week 20 - Monday am

    by , February 18th, 2013 at 02:00 PM (After a long rest)
    I felt a little congested at the start of practice today. Tree pollen has been bad in Dallas the past week and I guess is a sign that Spring is really close(at least here).
    I felt better as the workout went on.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 on 1.20 holding 1.05 pace

    Main Set
    3x(3x300 pull on 4 mins descend, 200 IM on 3min)

    Warm down
    300 easy

    Total 4700

    My descending 300s felt good and went 3.15, 3.05, 3.00, 3.15, 3.10, 3.03, 3.15, 3.05, 3.03.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/19/2013

    by , February 18th, 2013 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 4:30 4:30
    4 X 50 1:00 :45
    Three rounds. Round 1 intervals left, 2&3 right.

    1 x 200 kick 4:15
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 150 free 2:15
    1 X 150-fly,back,breast by 50- 2:45
    Six rounds. Each round faster.

    1 X 100 cruise 2:00
    1 X 75 build 1:15
    1 X 50 fast 1:15
    Four rounds, all choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. 02.18.13 - Back to work in the pool

    by , February 18th, 2013 at 11:17 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. With my back hurting still, I was anxious to get a long workout behind me. Swimming helps a lot and the more the better. Plus, why waste my taper on rest?


    600 warm up

    25 fly/75 free - 1:30
    3 x 100 - 1:20
    25 fly/75 free - 1:30
    50 fly/50 free - 1:30
    3 x 100 - 1:20
    25 fly/75 free - 1:30
    50 fly/50 free - 1:30
    75 fly/25 free - 1:30
    3 x 100 - 1:20
    25 fly/75 free - 1:30
    50 fly/50 free - 1:30
    75 fly/25 free - 1:30
    100 fly - 1:30 (made 1:19 <- that's the taper working!)
    50 easy

    4 x 75 fly/bk/br - 1:20
    10 x 75 25k hard/50 easy - 1:15

    5 x 100 kick - 1:50

    6 x 150 Pull - 2:15 (50bk/50fr/50bk)

    200 Cool down

    (5200 Total)
    Swim Workouts
  4. Another warm water swim at the Y

    by , February 18th, 2013 at 07:33 AM (Mixing it up this year)
    Managed to get 2500 yards in in 55 minutes. Due to how far I have to drive I am limited to how long I can swim when I am at the Y on a workday. My normal cold pool is closed for the holiday. I wish Robin was still running the CCAC pool. He always catered to the swimmers and kept the place open on holidays, atleast for the teams.

    500 free
    500 free kick w/zoomers
    10x100@1:40 w/paddles & bouy was stiff today #1-5 held 1:30 then went 1:28, 1:25, 1:25, 1:26, 1:25
    500 free w/snorkle

    Total 2500 yards
    Swim Workouts
  5. Sunday, Feb. 17, 2013 Kirkland Meet Results

    by , February 17th, 2013 at 08:27 PM (Fast Food Makes for Fast Swimming!)
    I took off this morning around 5:15am for my trip over the mountains to the west side of the state again. I checked the pass report and viewed the Dept. of Transportations webcams for the mountain passes, and everything looked okay and good to go, so I didn't bother much in my vehicle selection. I took my normal '83 Toyota pickup (100% 2007 rebuild by me) that I drive on a daily basis, figuring it would be no problem. Well, I got to the base of the mountain pass, and the pass report sign was flashing so I tuned in on the radio to find that my pass was Traction Tires Required.
    Great!! "Too late" to turn back and get my wife's car, that would put me over 1 1/2 hours off my schedule and would've made for issues, so I just forged on with plans to take it easy if needed. Well, the snow got heavier and heavier, not really a lot on the roadway yet, but I knew the west side of the slope would get thicker...this is also the downhill side for the direction I was traveling.
    Well, I was going slow and easy, and on the downhill had a left turn coming ahead. My foot barely touched the brake pedal, and WHHHHEEEEEEEE!!!!!! I was skiing! In my truck!! Fortunately swimmers are the only ones up this early on a Sunday morning (and quite a few insane skiers), so I had the whole highway to manuever my truck around to get it under control. No problems, other than raising my heartrate to the EN3 level really quickly!!
    I'm sure I left those tracks in the snow of a spinning, sliding vehicle that we've all seen before and wondered how it ended up.
    Good news is that I made it down okay, swam the meet, and the return trip home at 1:00 in the afternoon was without incident. No snow at all on the roadway in fact!


    Started off with a nice stretched out 1000ish worth of Freestyle, with a few lengths of Fly drill mixed in near the end. One pace 50 Free, which I did a :30. Zero diving, just a little stretch out in the hot showers.
    I hadn't done much fly at all this past week, let alone the past month since I began having shoulder soreness a while back. But I never really did a lot of fly in practice to begin with, so I figured I'd be okay.

    200 Fly - 2:07.50 - New LMSC Record 35-39
    27.75 / 32.09 (59.84)
    32.98 / 34.68 <--- UGH!! at the 175, and That Guy was coming, but thankfully it was SCY, not SCM
    I looked back at my swim results database, and this is actually my 4th fastest 200 Fly for me, with my fastest being a 2:06.30. I was on track to better that today, till somebody was throwing pianos in the pool. I got hit with a small one, but a few other big ones hit too!

    200 IM - 2:11.14
    27.57 / 34.76 / 39.37 / 29.44
    My fastest time in over 2 years. I know I can improve on this race all around. I was really only happy with the final split.

    7 heats of 50 Fly rest, then...

    50 Fly - 26.23
    Right on par with where I've been when I swim this event...the one 50 I don't mind swimming. I almost kissed the wall on the turn taking a short stroke and almost regretted it.

    Afterward, I did a 300+ straight swim at a quick pace during the 10 minute break. I was probably going around 1:10-12 per 100 during it. My body needed to get a little jump start to it for the last couple events, rather than just having some EZ swimming in the 14 yard long cooldown area.

    100 Fly - 57.77
    27.03 / 30.74
    I would've like to go faster, but you can't have everything all the time. At least my kick respond to my brain's command on the final 25, so I could drive through the waves of the leader next to me who went a :53

    200 Free - 1:55.81
    26.75 / 30.03
    30.12 / 28.91
    I was happy with this race, and it was the fastest 200 Free I'd done in years too! I need to be able to bring down the middle two 50s into the :28 range as well, but that will come later in the season. My kicking training is what brought me home on this race.
  6. Workout 02/16/13:

    by , February 16th, 2013 at 07:46 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill w/u

    "Build a 200 IM:" 5 x 200 on 2:50
    - 1-4: 50 stroke fast IMO into 150 DPS Fr
    - 50 EZ
    - #5: Fast 200 IM (went 2:30)

    150 loosen and out
    (Solo/Rec/1800 yds/30 min)

    I coached the team this morning and was able to get back this evening for a quick swim. That fast IM is a good time first me, which is encouraging. Watching some British comedies tonight with food from the chippy in our town.
    Swim Workouts
  7. In warm water at the Y still fast though

    by , February 16th, 2013 at 12:16 PM (Mixing it up this year)
    Swam at the Y this morning. The little old lady hunched over and could barely stand up was there. She fell in the pool and after about 200 yards her swimming and flip turns started looking more normal.

    Yes that is me on a bad back day.

    500 free Ez
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkel
    200 1 arm fly alt rt/lt w/zoomers
    200 dolphin kick on back w/zoomers
    8x25 torque drill w/paddles & bouy
    200 fly for time went 3:27
    500 free pull w/paddles, bouy & snorkel
    500 free kick w/zoomers moderate pace
    200 EZ

    Total 3200 total

    Updated February 16th, 2013 at 04:23 PM by Donna

    Swim Workouts
  8. Week 19 - Saturday distance swimmers sprint workout

    by , February 16th, 2013 at 11:49 AM (After a long rest)
    As I blogged yesterday the pool is hosting a small college division swim champs this weekend and as such many of the normal training sessions have been canceled. I was asked yesterday if I wanted to join the high school swimmers at there morning practice. I was the oldest by at least 25 years which really brought home how old I am and how young the kids I swam with are. There were a couple of really quick middle distance boys swimming and it was fun training with them and I was proud I held my own.

    Warm up
    500 swim with snorkel
    400 Reverse IM swum drill, swim by 50
    300 kick
    200 swum as 4x50 free 25 easy, 25 fast
    100 swum as 4x25 fast 12.5

    Main set
    5x(100 with flippers on 1.10 90% effort, 75 with flippers on 55 90%, 50 with flippers on 35 90%, 25 with flippers on 20 90%, 250 pull on 3mins)

    Second set
    400 IM drill/swim by 25, 10 seconds rest
    300 IM fast in and out of the flags
    200 IM fast with 10 seconds rest
    100 IM fast broken at 25 with 10 seconds rest

    Warm down
    500 free with snorkel

    Total 5500

    The main set was hard but once I got going in set 2 I felt pretty good. I held 54s on the 100s. I was holding 2.40 on the 250s.
    Swim Workouts
  9. Friday, Feb. 15, 2013 4:00-5:45pm

    by , February 15th, 2013 at 10:39 PM (Fast Food Makes for Fast Swimming!)
    This workout was basically "The Calm Before The 200 Fly Storm" which is coming up in Kirkland on Sunday morning. Besides my 200 Fly at Mesa Nationals, I believe this is going to be the fastest, most competitive 200 Fly heat I've ever done in a masters meet setting:

    Event 4 Mixed 200 Yard Butterfly

    Heat 2 of 2:

    1 Lautman, Scott M60 Blue Wave Aquatics 2:17.17
    2 Yung, Cejih M27 Lake Washington 2:06.00
    3 Chapman, Chris M25 Lake Washington 1:56.52
    4 Adams, James M35 Hydropower Masters 2:05.35
    5 Guy, That M39 Gold's Eastside 2:07.30
    6 Rogers, Randy M54 Bainbridge Aquatics 2:26.51

    It should be a very good race across the pool, and I hopefully don't get "dropped" from the pack.

    The profiles:
    Scott recently set the Masters WR in the 200 SCM Fly for 60-64s.
    Cejih and I duke it out for the first 100 of the 400 IM (after the first 100 he leaves me in the dust), so I can just imagine.
    Chris is a top of the line sprinter, who recently did a :49 100 SCY Fly, and a 1:53ish (??) 200 SCY Fly in a USA-S meet.
    James is a wanna-be swimmer.
    That Guy is an insane wanna-be swimmer.
    Randy is probably very excited to be in our heat.



    1000 Free 50 breathe @ 3/50 breathe @ 5 - James did breathe only to the right side.

    10 x 100 SDK w/ short fins @ 2:00 MAX REST (ranged from 1:10-1:17)

    400 Free Pull (50 EZ/50 Fast) @ :30 rest
    300 Free Pull EZ @ :30 rest
    200 Free Pull FAST @ :30 rest (went 2:03)
    100 Free Pull EZ

    John split us up at this point, and made most of the kids do a lactate 100s set off the blocks...something like 5 x 100 @ 5:00 or so. Glad I wasn't doing that.
    He had the two "masters folks" (me and a Jen, 39F) and another girl do:

    4 x 300 Choice EZ @ 4:30
    I did all freestyle and just stretched them out holding ~3:45s.

    The younger girl got out, and then Jen and I did 3 x 200 Free Bucket Pulls @ 1:00 rest.
    I hadn't really done buckets in any length more than a 25 or 50 at a time. You can't really do flip turns while pulling a bucket, so I felt like a YMCA lap swimmer on the turns but with paddles and bucket I was going ~3:20s for my 200s. I wasn't trying to rip my shoulders off, but was giving a good amount of force.

    200 EZ

    5000 Yards

    No practice for us tomorrow, as John is heading to Ellensburg to join the rest of the coaches for the Jr. Champs meet that is going on. We have 60 or so kids in the meet, and this is a prelim/final meet for all the swimmers who don't have the "A" qualifying times in our LSC. Our A Champs is coming up in 2 weeks when the rest of the team will go to that one. I have to miss it (darn).
  10. Workout 02/15/13:

    by , February 15th, 2013 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 BK/200 IM drill

    10 x 100 with snorkel, done as:
    - odds = flutter kick with board on 1:50
    - evens= fr on 1:20 (descended 1:14 -> 1:06)

    1 x 50 EZ
    1 x Noah's Ark with pull buoy and agility paddles

    6 x 75 on 1:15
    - 50 DPS fr into 25 Fast stroke IMO

    5 x 50 Bk on :50
    - 1-4 = Quarter's Strong
    - 5 = Fast! (went 32 low)

    200 with snorkel, dolphin dives in deep, as loosen and out
    (Solo/Rec/3050 yds/60 min)

    After a dentist appointment in the morning I was able to get in a good swim at lunch time. As is often the case, Friday can be an extreme as far as adult swim goes - today there was only two others in the lane the whole time I was there = bonus. After the swim, I helped out at my son's school with their school spirit carnival (before February break), then watched his final basketball game of the season. His team won in a nail-biter! Tonight Lena and I went to a dinner at a nearby church to benefit their youth group's trip to summer camp - good food, some dancing, and a photo booth!
    Swim Workouts
  11. Friday 2/15/13

    Friday 2/15

    AM and PM SCY

    AM swim:

    500 swim
    9x50 @ :45 D1-3 to FAST

    4x25 @ :35 scull w/ buoy
    300 @ 4:00 50 bld/50 FAST pull w/ buoy only
    3x100 @ 1:20 D1-3 to FAST w/ paddles only

    200 EZ

    6x50 @ 1:15 25 FAST/25 EZ on power tower

    150 EZ

    Total: 3000

    PM swim:

    300 swim

    4 @ 2:30 D1-4 pull w/ buoy + paddles (2:16, 2:09, 2:03, 1:57)
    4 @ 2:15 D1-4 swim w/ paddles + fins (2:11, 2:03, 1:55, 1:47)

    8x50 @ 1:00
    4 - build FR
    4 - V.S. FL

    400 @ 6:00 200 FR/200 BR
    5x50 @ 1:00 smooth BR

    150 EZ

    Total: 3100
    Swim Workouts
  12. 02.15.13 - Friday taper double

    by , February 15th, 2013 at 09:12 PM (Pete's swim blog)
    Settled in @ Auburn and headed to the pool w/ Roger, Danny, Dave and Teresa. Met our new teammate Pat. Did some light stuff mostly getting used to pool markings.


    400 Warm up

    2 x 50 - ??

    100 @ 1650 Pace (1:09)

    200 Cool down

    (800 Total)
    Swim Workouts
  13. Friday, February 15, 2013

    by , February 15th, 2013 at 05:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 70, pool at 78, 100% water clarity.
    Cloudy skies with rain, humidity at 92%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    3x50 FR on :45 desc 1-3

    *Set 1*
    4x400 FR on 6:00, all strong (#1-2 w/snorkel)
    *4:36, 4:31, 4:27, 4:25
    ---300 BK as 50DA/50 DPS

    *Set 2*
    4x200 FR on 3:30, all strong (#1-2 w/snorkel)
    *2:09, 2:10, 2:07, 2:06
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    8x100 FR on 2:30, all strong (#5-8 w/agility paddles on 3:00)
    *1:03, 1:03, 1:02, 1:02/1:00, 1:00, 59, 58
    ---400 FR Kick/fins, snorkel

    *Set 4*
    16x50 FR on 1:30/2:00 w/fins-agility paddles
    #1-4)28, #5-8)27, #9-12)26, #13-16)25 ...on 2:00
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    32x25 FR on :40/1:00, timed on the flip turn touch
    #1-16)14, #17-26)13, #27-32 on 1:00)12

    Warm down

    Coach Chuck was on deck to get splits, times and offer encouraging words/hand signals. A hard punishing workout today with steady rain most of the time. Arms/shoulders ached afterwards, but as of writing this post, they have calmed down with the various recovery processes one must do daily.

    Set 1 - On the second half of 400s #1-2 with the snorkel I was gasping for air feeling uncomfortably clustophobic. Swimming #3-4 without snorkel was better breathing and faster. #1-3 were negative split by 1 second each, and while #4 was even split at 2:12, it hurt the most.

    Set 2 - Swam 200s #1-2 with the snorkel, then did #3-4 as normal FR breathing for tighter, longer streamlining off the turns, versus swimming slower shallow flip turns and increased drag with the snorkel. The final 200 resulted in totally red zone exhaustion, clear evidence of a lot more work ahead to swim quality 400s & 200s in training.

    Set 3 - Struggled with the 100s as thighs/feet became increasingly affected by minor nagging cramps. Swimming with the agility paddles, increasing the interval, and a moderate streamlined kick helped me to complete the last four.

    Set 4 - Surprisingly slow fin kicking with the snorkel seemed to diminish the cramping. Just to be sure I started the 50s as steady swimming gradually building up through #1-12 to strong #13-16. Coach called out high 24s on the last three, but I saw 25s on the scoreboard.

    Set 5 - Started out the FR 25s as steady swimming again and built the pace. I like 25 FR/BK swims timed on the flip turn feet touch as a better indication of actual pace. The last six FR 25 times were 12.3-12.0, and coach wanted an 11.8 or so, but not today. With little or none "fast twitch" muscle fibers anywhere in my body, trying to spin the arms faster or something like that would result in flailing/thrashing and would not be sustainable off the flip turn anyway.

    Updated February 15th, 2013 at 08:14 PM by fdtotten

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/18/2013

    by , February 15th, 2013 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    1 X 200 kick 2:10 -

    1 X 600 -50 stroke/50 free-

    3 X 200 broken(choice) 7:00
    Broken :10 @ the 100

    9 X 200 pull freestyle
    3 on 3:00
    3 on 2:40
    3 on 2:30
    Each group of three should be faster

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Week 19 - Friday

    by , February 15th, 2013 at 08:53 AM (After a long rest)
    There is a small college conference meet at the aquatic center this week so several sessions have been canceled. Last night My wife and I hung out with kids which was fun. This morning was a normal Friday with a nice 1000 set in the middle. I tweaked my back a little on the kick so while everyone else did 2 x 100 from the blocks I did an easy 500.

    Warm up
    400 with snorkel
    6x50 catchup
    8x150 on 2 min, 50 free, 50 back, 50 free
    100 easy

    Main set
    20x50 on 50 holding 30
    100 easy
    12x75 kick on 1.15
    100 easy

    Warm down(while everyone else did sprints)
    500 free with a snorkel

    Total 4600

    I held 30's comfortably on the 50s and went 28 on the last one. Only issue was the kick set where my back got sore and then I tweaked it on number 7. I dropped the board and went with the snorkel and by the end it just felt stiff. I did the warm down and my back felt ok. I will watch it today. I tend to arch my back on the kick with a board and somehow twisted on the turn and felt like I caught something in my lower back.
    Swim Workouts
  16. The Friday Flyer had to share with the fast kids

    by , February 15th, 2013 at 08:42 AM (Mixing it up this year)
    Today the lap lane was populated by myself and 3 kids from one of the teams and one slow lap swimmer. Their coach was filling in as coach for the triathaletes so they came. Thankfully it was long course today.

    500 free
    500 free kick w/zoomers moderate pace
    5x200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim the interval varied from 4-5 minutes as I was trying not to run them down or get run down by them, then add a slow lap swimmer to the mix. went 3:51, 3:36, 3:34, 3:36, 3:35
    10x50@1:15 easy free w/strapless paddles & bouy

    300 free eazy
    200 as 50 back/50 free easy

    Total 3000 meters
    Swim Workouts
  17. Thursday 2/14/13

    Thursday 2/14

    AM Crossfit and PM SCY


    Strength W.O.D.
    "Hang Cleans"
    2x3 @ 45 lbs warm-up
    6x3 @ 65, 85, 95, 105, 115 (fail on #3), 115 lbs

    "21-15-9" (21 reps of each exercise, then 15, then 9)
    Russian-diamond sit-ups w/ 25 lb plate
    goblet squats @ 44 lbs

    Total time: 4:48

    (I then followed that up with 2 more rounds at 9 reps because I finished so fast and needed to kill time.)

    PM swim:

    500 swim

    3x (one round each BK, BR, FL)
    3x100 @ 1:45 kick D1-3
    4x50 @ 1:00 drill
    2x150 @ 2:15 50 STRK bld/50 FR/50 STRK bld

    8x50 @ 1:00 25 bld/25 FAST (2 each stroke I.M. order)

    50 EZ

    3x300 @ 4:15 (200 I.M. D1-3 to FAST/100 FR AE)
    3x100 @ 2:00 side kick AE
    RD1: 2:33, 2:22, 2:15
    RD2: 2:32, 2:22, 2:12

    3x100 @ 2:00 scull/sw/dr/sw

    Total: 5850
    Swim Workouts
  18. Thursday, February 14, 2013

    by , February 14th, 2013 at 08:03 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 72, pool at 78, 100% water clarity.
    Dark cloudy skies with rain, humidity at 94%

    Happy Valentines Day!

    Warm up
    800 REV IMO by 200

    *Set 1*
    6x100 Fly on 1:40 as 50DK/Scull,50Swim, snorkel
    8x25 Fly on :40, 85% effort, #1-4/snorkel, #5-8/breath each stroke
    *not timed, ABPT

    *Set 2*
    6x100 BK on 1:40 as 50DA/Scull,50 DPS Swim
    8x25 BK on :40, 85% effort, #1-4/agility, #5-8/15 SDK
    *not timed, ABPT

    *Set 3*
    6x100 BR on 2:00 as 50K,50Swim, snorkel
    8x25 BR on :40, 85% effort, #1-4/snorkel, #5-8/Strong DPS
    *not timed, ABPT

    *Set 4*
    6x150 FR on 2:15, desc #1-3/#4-6, snorkel, agility
    4x100 FR on 1:30, desc #1-4, snorkel
    4x50 FR on :45, steady 85%

    Warm down

    A solid recovery session with moderate effort. Joel and I swam most of the workout together. No drylands last night with good sleeping, lots of protein, etc., along with band PT and stretches, are facilitating good preparatory progress towards doing a strong Friday workout tomorrow.
    Swim Workouts
  19. 02.14.13 - Thursday workout

    by , February 14th, 2013 at 04:24 PM (Pete's swim blog)
    Light stuff today w/ a couple sprints. Feeling much stronger and I'm no longer sore from piling on the miles.


    600 Warm up

    4 x 50 Fly - 1:45 (:37, :35, :31, :32)

    100 Easy

    16 x 25 - :40 Swim Easy/Swim Hard/Kick Easy/Kick hard

    50 Fly from dive (0:30.15 )

    (1350 Total)
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -02/15/2013

    by , February 14th, 2013 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right

    1 x 300 kick 6:45
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 100 fly 2:00
    1 X 100 IM 1:45
    1 X 100 back 2:00
    1 X 100 IM 1:45
    1 X 100 breast 3:00
    Two rounds

    8 X 150 free 2:15
    100 cruise/50 fast
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts