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Swim Workouts

  1. Tuesday, Dec. 20, 2011 5:00am & 5:30pm

    by , December 20th, 2011 at 10:35 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    9 x 200 Free
    (3 rounds of 1 @ 3:00, 1 @ 2:40, 2 @ 2:20)

    4 x 100 IM @ 1:30 (1:18s)

    10 x 50 Kick w/ board @ :55

    12 x 25 @ :30 Odds Fly, Evens Free

    4 x 50 Free @ :40 (:32s)

    100 EZ
    ----------------------
    3300 Yards

    ==============================

    P.M. Workout

    **Borrowed this one from Tom Patterson

    Didn't quite do as much of the workout as he did, but I'm not the distance kind either!

    Warmup
    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    8 x 50 Free @ :50
    2 rounds of rotation (EZ/Fast, Fast/EZ, EZ/EZ, Fast/Fast)

    4 x 100 Kick w/ board (no fins) @ 1:50 (1:40s)

    8 x 25 Free @ :30 Odds fast, Evens EZ

    4 x 125 IM @ 1:50 (rotate the extra length of IM) (1:35-1:40)
    Fly Fly Back Breast Free / Fly Back Back Breast Free / etc.

    8 x 50 Fly @ :45 (:33-:36s)

    1 x 300 IM...then

    3 x 100 Free Pull @ 1:15 (1:05s)

    100 EZ and out
    ---------------------
    3600 Yards

    I was wiped out at this point. I would've loved to have done Tom's entire set, but it wasn't happening tonight. A combo of the double swim today, in addition to the P90X workouts has drained my tanks. I'll hit the 500 Mile mark in the morning for sure, provided I get out of bed.

    499.39 miles swum (=878,930 yards, =803,694 meters). View my progress | Go The Distance 2011 results.
    Most recent milestone achievement: 400 miles on 10/29.
    0.61 miles (= 1,070 yards, = 978 meters) to next milestone (500 miles milestone).
    That'll be my standard 1000 yard warmup, and I think I'll hit my 500 Miles in style with a 100 Fly for time from the blocks!
  2. Sarasota Y Sharks Masters 5:30 AM Workout -12/21/11

    by , December 20th, 2011 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    2 X 150 2:45 2:45
    2 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 6:40
    3 X 100 1:40
    1 X 300 5:00
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:40

    SCY

    1 X 100 easy swim

    1 X 300 kick 6:00
    10 X 50 kick 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  3. Tue Dec 20 2011 FRIED

    by , December 20th, 2011 at 11:30 AM (Ande's Swimming Blog)
    Tue Dec 20 2011 FRIED

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    Whitney Coached
    scy UT Swim Center: diving well
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside tyler & Dakota

    Warm Up

    200 fr 150 br 100 bk 50 fl
    100 100 100

    Main Set:

    20 x 50 fr on 40 right into
    20 x 25 fl on 25 (best ave, don't break stroke & didn't) did 5 SDKs on each one

    1:00 rest

    10 x 100 fr on 1:15 right into
    20 x 25 bk on 25 (best ave)
    started hurting on the fr, felt like my left thigh was going to cramp

    assigned 5 x 200 on 2:25
    did 2 did 150's on 3
    really hurting and fried from yesterday's double

    20 x 25 br on 30 (best ave)
    Categories
    Swim Workouts
  4. 12.20.11 - Tuesday workout

    by , December 20th, 2011 at 09:18 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 83. Felt the aftermath of yesterday's hard effort. Mostly just a bit sore but didn't slow me down too much. We did this workout straight through. I mixed in some IM since we are now getting used to a 1:10 pace.

    SCY

    500 Warm up

    3 x 100 - 1:25 (I did first two IM)
    2 x 100 - 1:20 (I did first one IM)
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 - 1:25 (Every other one IM)
    2 x 100 - 1:20 (Every other one IM)
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25 (Last one IM)
    16 x 25 - :30 Easy free/Hard stroke IM order

    200 Easy fly (3:00)
    100 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  5. Monday - longer workout

    by , December 19th, 2011 at 10:49 PM (Dan's hobby/obsession)
    I've been focusing on getting pool time for the past couple of weeks. A bit of a knee injury has kept me from running, so I've put a bit extra time into swimming and I feel like I'm starting to get back into swim shape.

    Today many of my training buddies started their 36 week training plan for Ironman Canada. I've got a bit of ADHD when it comes to competition, so I decided not to join them on a 36 week single-event plan.

    But I did decide to acknowledge the beginning of their journey by putting together a double-ironman distance swim workout (my math was off so I ended up being 200yds short, oops)

    600 warm up (2 x 100sw/100k/100pull)
    3 x 500 swim @ 6:40
    100-500 pull ladder with paddles @ 1:20/100yds interval
    20 x 75 @ 1:20, 1-5 fly/ba/br, 6-10 ba/br/fr, 11-15 br/fr/fly, 16-20 fr/fly/ba
    500-100 pull ladder, no paddles, @ 1:20/100yds interval
    4 x 300 swim @ 4:00
    400 cool down

    8,200 SCY

    I was pretty happy with this effort. The yardage was bordering on "garbage," but I think I kept the pace fast enough to call this a quality workout. I've managed a few sets of 100s at 1:15 and am hoping to take a shot at 1:10 either this week or next - sticking with my strategy of gaining speed through strength instead of flailing.
    Categories
    Swim Workouts
  6. Workout 12/19/11

    by , December 19th, 2011 at 08:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50
    - #5/10 BK

    5 x 50 Kick on :60
    - FR with board, BK w/o, SDK, FR, BK

    2 x Noah's Ark PULL WITH BUOY on 7:00
    - 1st one all FR
    - 2nd one all BK

    200 w/d and out

    (2550, 45 min)
    -----------

    Feeling crummy all weekend - started to get the head cold going around on Friday and I tried to sleep a lot and eat a little as the endless streams of snot drained from my head. Gross, I know.

    Feeling better today, not so tired but still some sinus pressure. Wanted to get in a good workout without anything super difficult. This was a nice compromise. I wasn't really concerned on times, but came in around :37 on the 50's.

    I did time the Noah's Arks' with my Speedo finger stopwatch/lap counter thingy ...
    - FR was 6:13.00 (fastest 50= 34.87, avg 50= 37.30, 200= 2:28.21)
    - BK was 6:54.00 (fastest 50= 37.10, avg 50= 41.40, 200= 2:44.71)

    A question for your forumites out there: anyone have success with the Neti-Pot sinus cleanser system? My brother tried it and inhaled/swallowed a dose of the saline/mucous that he was supposed to drain out, so he was not very supportive of me trying it.

    Updated December 19th, 2011 at 11:38 PM by rxleakem

    Categories
    Swim Workouts
  7. Monday, December 19, 2011 5:00am

    by , December 19th, 2011 at 08:27 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull

    5 x 100 Kick w/ board @ 1:50 (~1:40s)

    Hill Set (:30 base + :15 per addt'l 25)
    25 Free @ :30
    50 Free @ :45
    75 Free @ 1:00
    100 Free @ 1:15 (I knew this was going to suck when I came it at 1:12 here)
    125 Free @ 1:30
    150 Free @ 1:45
    175 Free @ 2:00 (missed it)
    200 Free @ 2:15 (missed it)
    rest to put on pulling gear
    200 Free Pull @ 2:15
    175 Free Pull @ 2:00 (missed it)
    150 Free Pull @ 1:45
    125 Free Pull @ 1:30
    100 Free Pull @ 1:15
    75 Free Pull @ 1:00
    50 Free Pull @ :45
    25 Free Pull @ :30

    I was a little rusty this morning. I guess it happens to everyone.

    3 x 200 Free @ :15 rest

    ----------------------
    3400 Yards

    I did the P90X-2 "Plyocide" DVD workout yesterday, and while similar to the 1st series "Plyometrics" DVD, it brings a little added "fun" to the workout.
    Tonight will be the "X2 Total Body & X2 Ab Ripper" workouts...should be fun
    I'm going to go through the P90X2 series, though my 90 day cycle will be a little more stretched out to 120-150 days with some rest days in there & of course time off prior to meets. I figure this is a good addition to just swimming alone.

    As for swimming in my little informal gridge with AZTIMM:
    From my FLOG: My actual current pace: 495.47 miles as of today
  8. Aerobicizing, Monday, Dec. 19

    by , December 19th, 2011 at 05:16 PM (The FAF AFAP Digest)
    Bike, 40 minutes

    -- Felt much easier today than yesterday.

    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills

    20 x 100 w/fins @ 1:30
    --just cruised

    5 flutter kick w/board (keep under 1:15, legs felt that last 2 days of biking)
    5 free (1:09-10)
    5 backstroke kick (1:12-13)
    5 free (1:09-10)

    50 EZ

    Total: 3050

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

    Only had 50 minutes to swim so did, for me, a short rest main set. I haven't felt like going fast yet anyway, so this was fine. Though it felt rather odd. Even the noodlers commented that I was doing a short workout!

    Updated December 19th, 2011 at 06:45 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  9. Double Mon Dec 19th 2011

    by , December 19th, 2011 at 03:41 PM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Whitney Coached
    scy UT Swim Center: main pool
    NOON - 1:00 dove in 12:04
    wore Speedo endurance jammer
    trained beside Jim & Bob

    Warm Up

    3 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    assigned: 2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    1 x 50 fr on 40

    DID: all of round 1 & made it
    skipped a 50 in the 400 & 300 on round 2
    started to hurt & feel fried
    did close to 9k today
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -12/20/11

    by , December 19th, 2011 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    5 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    6 X 200 Free 3:15

    2 X 100 kick 2:20
    4 X 50 kick 1:10

    SCY
    1 X 100 swim

    1 X 100 IM 1:45
    4 X 50 1:00
    1 X 200 IM
    4 X 50 1:00
    1 X 300 IM 5:15
    4 X 50 1:00
    50's: swim 1 of each stroke, IM order

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  11. Mon Dec 19th 2011

    by , December 19th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Did not swim or lift yesterday but got most of our christmas shopping done.

    Subscribe to Ande's Swimming Blog
    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore Speedo endurance jammer
    trained with Korey tyler and todd
    beside Larry Pat & James

    Warm Up

    4 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    pretty challenging but made it

    assigned 8 x 125 on 1:50
    odds 100 k 25 no breath
    evens 25 fl 1 breath 100 fr dps
    did 3 reps then started skipping a 50 on each

    16 x 25 4 strokes fast off each wall
    did 6 SDKs fast

    100 easy

    25 SDK FAST from a roll dive whitney timed
    went 10.6
    Categories
    Swim Workouts
  12. 12.19.11 - Week 5 Challenge day

    by , December 19th, 2011 at 09:09 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~83. After being cramped in a gym with 250 Lego crazy kids, I've manage to contract a cold. Also enjoyed my last afternoon of soccer yesterday for the next couple months. So, things weren't looking great for the week 5 challenge: 5 x 100 on 1:10. Last February, I swam a 500 on 5:54.08. Today, the goal was to break that. Despite my afflictions, I did accomplish that today. I went 1:07, 1:09, 1:09, 1:09, 1:08. The last one could have been a bit faster but I jammed myself up on one of the turns. The good thing is that I still had something left on my last 100. I should be good for 6 next week (or maybe the following week if we take next Monday off).

    550 Warm up

    Challenge set
    6 x 50 - :45
    2:00 Break
    5 x 100 - 1:10 (Made it!)
    50 Easy

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Free/25 Fly - 1:10
    * 75 Fly - 1:10
    100 Easy

    4 x 75 - 1:10 (I did 25 Stroke/50 Free)
    4 x 75 - 1:05 (I did 25 Stroke/50 Free)
    4 x 75 - 1:00
    4 x 75 Pull - 1:10 Easy/hard
    4 x 75 Pull - 1:05 Easy/hard
    4 x 75 Pull - 1:00 Easy/hard
    50 Easy

    8 x 50 Kick - :50

    200 Cool down

    (4850 total)
    Categories
    Swim Workouts
  13. Sat Dec 18th 2011. LCM

    by , December 17th, 2011 at 06:37 PM (Ande's Swimming Blog)
    Sat Dec 18th 2011

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] went over 300,000 views today!



    Subscribe to Ande's Swimming Blog
    Whitney Coached
    LCM UT Swim Center: main pool
    7:30 - 9:00 dove in on time
    wore speedo endurance jammers
    trained with
    Tyler chris jim Korey & Kelly
    Robert Killeen

    Warm up
    2 rounds of 300 100 100

    Main Set:

    4 x 100 fr desc on 1:30
    Went 1:10

    4 x 50 done 25fl fast 25 drill

    4 x 150 fr desc on 2:15
    Went 1:48

    4 x 50 done 25 bk fast 25 drill

    4 x 200 fr desc on 3:00went 2:24

    4 x 50 done 25 bk fast 25 drill

    Assigned 4 x 300 fr desc on 4:30
    Did 200 on 2
    300's on 3 & 4
    went 3:48

    4 x 50 done 25 fr fast 25 drill
    Categories
    Swim Workouts
  14. Sat., Dec. 17

    by , December 17th, 2011 at 05:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x (4 x 50)
    8 fly drills
    8 25 shooter + 25 nubber drill
    8 breast w/wiffle ball*
    8 free, kickoff back on turn**
    50 EZ

    * This was amusing. It took a few 50s to even get the hang of this drill. I wish there was a rubber band attached to the ball. Still, with my head down further, I got into a streamline more quickly.
    ** Bad breakouts. It'll take awhile to figure out exactly when to start spinning around.

    5 x smooth 200 IM w/fins @ 3:15
    -- drilled fly
    100 EZ

    Total: 3350

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

    Just another easy workout. But I enjoy drills and technique work.

    I woke up this morning with a very swollen ankle despite icing last night. Guess I sprained it ... At least I have the ankle brace from the last time I sprained it. This poses somewhat of a training dilemma. I had intended to focus on lower body work at the gym, but the ankle may restrict some of that. And I can't exactly kick hard with it either. Or do one legged yoga poses. I don't feel like doing much intensity right now anyway. Guess I'll have to be creative for a bit.

    Off to another high school swim meet, which means I'll be on and not off my feet. Teen Fort won the 200 IM and 100 breast last night after a week sick with the flu. Despite looking just like me, she's such a different swimmer -- all short axis, no SDK and a slower turnover. Funny how that works.
    Categories
    Swim Workouts
  15. Saturday, December 17, 2011 11:15am

    by , December 17th, 2011 at 04:12 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ :55 (held :44-:45s)
    10 x 50 Kick w/ board @ :50 (held :45-:46s)

    This second part was tough, but I made it.

    5 x 200 @ 3:00 IM build
    • 200 Free (went 2:19)
    • 50 Fly, 150 Free (went 2:20)
    • 50 Fly, 50 Back, 100 Free (went 2:25)
    • 200 IM (went 2:27)
    • 200 EZ
    raced another guy in the pool, he did 50 Free vs. my 50 Fly.
    I placed 2nd. :28 vs. :29

    ------------------------
    3050 Yards

    Now time to be a good daddy and going to take my kids to see Happy Feet 2.
  16. Friday, December 16, 2011 5:30pm

    by , December 16th, 2011 at 10:02 PM (Fast Food Makes for Fast Swimming!)
    I skip one morning masters practice and I'm getting messages on my Facebook page asking what happened?? WTH???

    I made up for it at the YMCA tonight though. Swam next to a fellow lap swimmer who is fairly regular there. I think I've got him convinced to join USMS and also sign up for the local masters meet in January.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    300 IM Drill
    200 Free Pull


    16 x 100 in 4 sets of 4 (no rest between sets)
    • 4 @ 1:20 (held 1:09s)
    • 4 @ 1:30 (held 1:08s)
    • 4 @ 1:40 w/ last 25 Fly (held 1:08s)
    • 4 @ 1:10 Pull (held 1:04/1:05s)
    Cooldown set:
    16 x 25 Free @ :30
    did 4 SDKs on each, then had 9 strokes per length on each, holding :18s

    --------------------
    3000 Yards


    Going to do another one of the P90X2 DVD workouts in a couple hours after the McDonalds digests a little bit. I know...my workout and food choices contrast each other slightly.
  17. Sarasota Y Sharks Masters 5:30 AM Workout -12/17/11

    by , December 16th, 2011 at 03:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    During the holidays we will be swimming the first hour LC then moving to the SC pool to finish. Must exit the pool at 7:00.

    LCM
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:20
    1 X 100 swim

    3 X {3 X 100 free 1:45
    Descend in groups of 3

    SCY
    1 X 100 easy

    1 X 200 IM 3:30
    3 X 50 1:00
    Three rounds.
    50's: Round 1:fly 2:back 3:breast

    WARM DOWN: 4 X 50 easy 1:00

    4150 Y/M
    Categories
    Swim Workouts
  18. Workout 12/16/11

    by , December 16th, 2011 at 02:03 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    funkyfish 1000 pyramid base as follows:
    50 Kick on :60 (flutter with board)
    100 IM on 1:30
    200 Back on 3:00
    300 Pull with buoy on 4:00
    then back down the way you got up

    10 x 50 FR on :45
    - 25 drill/25 swim

    300 w/d and out
    (2200 yds, 35 min)
    --------

    Woke up today with a sore throat and feeling a tad crummy. Probably from swimming every day this week, a change from my usual 3-4 days per week schedule. I wanted something longer, and went with one of funky's ideas, adding some stroke-work in.

    I tried to descend on the way down, so my times for the pairs were: 44/46 (missed on the kick), 1:17/1:16 (by the hair on my chin), 2:39/2:33 (nice!), and I pulled the 300 at the u-turn at 3:38. All in all it felt good.

    Looking at the clock, and not wanting to do it a second time (lasy, I know), I decided on some 50's free with drills. I came in just on :40 on all, so not a lot of rest. The idea was to drill the first half, then increase turnover (~85%) on the way back thinking about the drill.

    Back to work tomorrow. I am still planning to watch (part of) the high school swim meet this afternoon. 20 years ago we didn't have a school team, just the town team. Now the kids can swim on both teams since the coach's collaborate. Some of the kids are my daughter's friends, and after hearing that they were told to sprint a 100 Fr from start to finish I need to check out what's going down. *creepy guy with stopwatch taking splits for kids that aren't his*

    Updated December 26th, 2011 at 11:15 PM by rxleakem

    Categories
    Swim Workouts
  19. FAST Fri Dec 16th 2011

    by , December 16th, 2011 at 11:12 AM (Ande's Swimming Blog)
    FAST Fri Dec 16th 2011

    Doubled yesterday but didn't blog 2nd practice, similar to the morning but did more on 1:10, swam over 8k yesterday

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] went over 300,000 views today!



    Subscribe to Ande's Swimming Blog
    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore FS II legs
    trained with Korey & David Van Dam
    beside Tyler Tod, Ned, Keith and Katie



    Main Set:

    40 x 100's on 2:00
    5 easy
    5 fast best average
    didn't do so great on the fast best average
    held 59 - 1:03's

    100 easy

    100 fast from a dive
    went 55

    Updated December 16th, 2011 at 02:20 PM by ande

    Categories
    Swim Workouts
  20. 12.16.11 - Friday workout

    by , December 16th, 2011 at 09:35 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~83. More fly today but regulated a bit with the up/downs. Had some good hard 50 frees today. Went :28 off a push on one... :30s for the others. The 200 in the middle of the workout had us kind of scratching our heads. Might have been there for active rest. I tried to go 2:20 but I was still a bit worn out from the hard 50s and made 2:25. Dave and I went at it hard on the last 4 100s. Since the up/down was saturated from backstroke, we did 100 br, 75br/25fr, 100 br, 75br/25fr on 1:40. We were making the 100 br just under 1:30 and the 75/25 at about 1:25. On the last one, I pushed a little harder and built a body length or two at 75 yards knowing Dave was going to be coming for me on the 25 free. As I took my second breath off the wall, I saw him cranking his arms up... it was ON! It's amazing how quickly I started losing distance but in the end I had enough lead to hold him off. Good to get a win every once in a while. Especially since Dave had been beating me to a pulp all practice long. We made 1:20 which I doubt I would have done on my own. Nice to have competitive teammates to drive you sometimes.

    SCY

    500 Warm up

    8 x 100 - 1:30 (:10) Up/Down fly (0, 1, 2, 3, 2, 1, 2, 1 fly lengths)
    4 x 100 - 1:40 (:10) Up/Down fly (2, 3, 4, 3 fly lengths)
    8 x 50 IM Order - 1:00 Easy/Hard (last 50 - :28)
    50 Easy

    8 x 100 - 1:40 (:05) Up/Down Kick (0, 1, 2, 3, 4, 3, 4, 3 kick lengths)
    8 x 50 - :50 (easy/hard) Hards were :30-:31
    200 Free - 3:00 (2:25)
    4 x 100 - 1:40 (:10) Up/Down back (0, 1, 2, 3)
    4 x 100 - 1:40 (:10) Up/Down breast (4, 3, 4, 3)

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts