Swam w/ Ray, Dave, Dave, Dave, John and Keith. Played soccer yesterday after a couple weeks off. It was short sided 4 v 4 and the field was a little big for the number of players. Humidity was stifling with little to no breeze. Almost immediately, I was out of breath and wondering how I was going to make it 90 minutes. After about 20-30 minutes, it got better but I was unable to recover in 10-15 seconds like I'm used to. Took more like 2-3 minutes and I was often taking turns on defense to get a breather. With 10-15 minutes to go, my legs were seizing up and I was reduced to a slow trot. Fortunately, everyone else seemed to be having the same problem. Got home, took a shower and crashed pretty hard for a couple hours. Woke up feeling a lot of back and leg pain. Took some ibuprofen and went back to sleep. This morning, things weren't much better but I pried myself out of bed and headed to the pool. Warm-up was miserable. Eventually, the adrenaline started to flow and things weren't so bad. Made another 5k or so.
400 warm up
6 x 100 - 1:30 descended 1:15 down to 1:05
4 x 400 - 6:00
#1 - 50 Hard/150 Easy/50 Hard/150 Easy
#2 - 100 Hard/100 Easy/100 Hard/100 Easy
#3 - 150 Hard/50 Easy/150 Hard/50 Easy
#4 - 200 Hard/200 Easy
Didn't seem to matter how much hard/easy we did, I came in about 4:55 to 5:00 on all of them. I was in a lot of trouble on #4 though. The hard 200 was only a 2:25 and I took it pretty easy for the remainder of the 400.
6 x 100 IM - 1:45
Pushed hard on these. Made 1:20s and 1:15 on the last one. Good drag suit times for me.
10 x 50 - :50 (IM Order + 50 Kick) x 2
16 x 25 - :40 IM Order Hard down, No breath back
16 x 25 - :40 Sprint kick, IM Order
100 Cool down
At home with Susan.
10 x 100 @ 1:30 gentle warm up
10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter
10 x 100 @ 1:25 pull with buoy and agility paddles, maintain consistent pace (went 1:12 & 1:13)
10 x 100 swim #1-4 @ 1:35, #5-7 @ 1:30, #8-9 @ 1:25, #10 @ 1:20 maintain consistent pace (went 1:12 - 1:14)
10 x 50 @ :45 free
5 x 50 @ :45 back
5 x 50 @ :45 breast
** 5300 yards **
My birthday was earlier in the week, but Susan and I did a traditional Masters birthday swim today: 100 yards for each year (plus one for good luck).
At home with Susan.
1 x 400
5 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
Set I (1500 / 2400)
6 x 25 @ :40 underwater SDK with monofin
6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 50 @ :45 back flutter with fins
6 x 25 @ :40 underwater SDK with fins
Set II (1400 / 3800)
8 x 25 @ :35, long breaststroke pullout and cruise to wall
4 x 50 @ 1:00, drill IM order
3 x 100 @ 1:45, IM swim with fins, gentle descend
8 x 25 @ :40, no breath DPS free
4 x 50 @ :50, 25 fist drill + 25 free
3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns
** 4000 yards **
I woke up tired this morning so I wrote a this drill-heavy workout.
I picked this workout from PWB's workout forums: [ame="http://www.usms.org/forums/showthread.php?t=21373"]Monster of the Week[/ame].
Got into the Y lap lanes right away at 1:00pm to get started on this. On Sunday there is one lane with the handicap ladder for the walkers, 2 lanes for lap people, and 3 lanes worth of the pool for public swim. I knew it may get nutso in my lane, so I wanted to get through as much of this as possible. Did pretty decent.
10 x 100
#1/2 75 Free, 25 Fly @ 1:40#3/4 50 Free, 25 Fly, 25 Free @ 1:35#5/6 25 Free, 25 Fly, 50 Free @ 1:30#7/8 25 Fly, 75 Free @ 1:25#9/10 100 Free @ 1:204 x 125 IM (25 Fly, 50 Back, 50 Breast) @ 2:00 (went 1:47ish)
PWB wrote this as 25 Fly/50 Back/75 Breast, but that's not 125, so I dropped a length of breast.
5 Rounds of:
200 Free (I did pull) @ 2:25 (going 2:16-2:20s)100 IM @ 1:30 (1:15-1:18s)50 Free cruise @ 1:15In the middle of this I ended up having 4 people in my lane of varying speed, and I'm not sure if it was me or them that was getting more about everyone doing different stuff, and me constantly passing people age group style (anything goes).
At this point, I had to stop the PWB training, and talk with the lane to try to get us all doing the "same thing" at least. 2 of the guys I knew and the other was some tri-guy who was of decent speed. When I asked him what kind of interval he could do 100s on, he responded with "you mean how much rest between each one?" That's when I remembered that tri-guys don't actually know how fast they're going, only take :30 rest and go again, or however they work.
I just forgot about trying to coordinate, and told them I was just going to do a 500 straight pull.
1 x 500 Free Pull (went 5:40) with traffic
250 EZ and out
Swam w/ Dave, Dave, Dave, Bob, Bob, Sally and Joe. Had to squeeze a workout in before soccer games started at 8:00 this morning. I was pretty slow today. Very tired from the week.
400 Warm up
4 x 25 - :30 IM Order
4 x 50 - :55 IM Order down/Free back
4 x 75 IM - 1:15
4 x 100 Free - 1:30
4 x 200 - Odds IM on 3:15, Evens Free on 3:00
4 x 50 Kick
8 x 100 - 2 IM, 2 Free; IMs on 1:45, Free on 1:30
4 x 100 Pull
200 Cool down
After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!
w/u: 300 choice
Pick a distance pyramid (and your rest):
A B C D
50 2 2 3 3
100 2 2 3 3
150 1 2 2 3
200 1 1 1 2
150 1 2 2 3
100 2 2 3 3
50 2 2 3 3
1100 1400 1700 2200
I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!
I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!
In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
There is still no swim team practice throughout the weekend as the outlook for the smoke in town was questionable at the least. Well, overnight the smoke began to thin a bit, and throughout the morning it got better and better. It's still not anywhere near normal, but I decided to go check out the conditions at the pool, and they were excellent, in fact, almost normal conditions inside there.
YMCA Lap Swim time:
I joined up with another masters swimmer (Tom) who was there, and we did a little something to get the blood flowing.
500 Free (I bet I was under 6:00 for this)
(Tom did a 400 Pull while I warmed up, he was already warmed up)
The remainder of workout we did together:
12 x 50 Flutter Kick w/ board @ 1:00 cruised about :50s w/ final one fast did :39
I made up the base of the set
Tom selected the intervals and did all Free
so I modified with the strokes mixed in to keep intervals challenging
4 x 100 @ 1:30 (25 Fly/25 Free/25 Back/25 Free) did minimum 3 SDKs on each
6 x 75 @ 1:10 (50 Free/25 Breast)
8 x 50 @ :50
Fly/BackBack/BreastBreast/FreeFreeFreeFree/BreastBreast/BackBack/Fly10 x 25 Free @ :20
200 EZ and out
2800 Yards - good maintinence workout
The radio is reporting that we should be getting 10-15 mph winds later today and tomorrow, which should do a pretty good job of getting rid of this smoke.
I can only cross my fingers and pray that the winds are from the east to push this stuff over to KNelson and That Guy for a while.
Well, the swim team practice was cancelled yesterday due to the increased smoke in the valley, along with every other sporting practice/event. I got another message this afternoon that said tonight's as well as tomorrow morning's practices will be cancelled too, due to poor conditions at both the Wenatchee High School pool, and the Eastmont YMCA pool.
For the heck of it, I called the YMCA pool to see if they were open. They were (but shouldn't have been). I should've taken a clue from the coach's emails, but stupid me decided that I'm a tough guy, and can handle a little swimming in the conditions present. Well, about 200 yards into my workout, I found out that I'm not so tough.
5 x 100 Free @ 1:30
I couldn't hold any faster than 1:13s on these, swimming with the same effort that used to get me in the 1:08/1:09 type of speed. It's amazing how much the air quality can really mess with your performance.
Well, just so the workout wasn't all for nothing, I decided to throw in:
1 x 100 AFAP from a push Free.
Went :58 which I figured was pretty good for the day.
Did a 50 EZ and out to the $#!++y conditions outside.
650 Yards <--- quite the contrast on my FLOG page alongside all the 5500, 6000, etc. workouts.
After a few hours of work tomorrow morning, I'm thinking about rounding up the kids and my wife, throwing a few soccer balls in the back, packing some $$$ for McDonalds, and taking a road trip a few hours away to find some random park with toys, and possibly a lake (for me of course) that is away from the smoke. While it sounds like a good idea, there are so many wildfires in Eastern Washington, that apparently most of the area is so blanketed with heavy smoke, that this idea may not be worth the effort involved.
w/u: 200 FR/200 BK/200 IM drill
400 snorkel playing around
5 x 100 kick on 2:00
- FR, BK, dolphin, IM, Mighty Mouse
6 x 75 on :10 sr
- 1-2: FR (56's)
- 3-4: BK (60's)
- 5-6: FR (55's)
400 snorkel playing around/warming down
Can you tell that I recently got a new toy?
Figured I would try it out today on some easier portions of practice like the instructions suggested. Yeah, I read instructions (most of the time). It is wobbly during flip turns, and I determined that it is more of a choking hazard when swimming fly. Fun to play around with it.
I am still just easing back into workout mode again and just increaseing duration of swims at this point (both time in the water and also distance). Masters practice tomorrow, which should be fun.
Also fun is the annual Bennington Car Show happening this weekend in town. Lots of great old cars and bikes rumbling through town. I saw four of these today!
Updated September 14th, 2012 at 07:35 PM by rxleakem
rehab ex, 15 min
rear delt fly, 55 x 3 x 15
squats, 200 x 1 x 8, 220 x 2 x 8
super pullover machine, 80 x 1 x 10, 90 x 1 x 10, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
extreme angle squats w/bar on steps, 25 x 3 x 10
extreme angle squat jumps w/bar, 1 x 10, 2 x 5 (these are taxing, better to do in sets of 5)
resisted track start jumps, 50 x 2 x 15
resisted standing long jumps, 25 x 1 x 10
altitude drops, 10
Only had time for a mini speed workout!
10 x 25 back shooters w/fins @ :40
4 x 25 burst + cruise @ 1:00
6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
-- went 10 high-11 flatish
I experimented a bit at the gym today to see which upper body machines wouldn't hurt my elbows. The super pullover machine (which I've never used before) seemed like a winner. I limited the range of motion somewhat. I may start some tricep kickbacks with low weight too.
And 6 days in a row of swimming! I almost never do that. But I will be dry this weekend as the fam is journeying to Deep Creek MD for the Savageman Triathlon to do our relay. No! I am not doing the swim leg; Teen Fort is and it will be her first open water swim. Since, like me, she is not a distance freestyler, I expect her to dislike it. I am looking forward to spectating this time around. Probably safer anyway with cold air and cold water expected. I'm bummed that they've completely closed off the Westernport Wall though. We may have to track Mr. Fort down on Killer Miller after the swim instead. Mr. Fort and Runner Boy have researched the relays and fear they might not win again. There are apparently 3 serious triathletes doing the relay instead of the half iron distance. I have urged them to recruit a real swimmer, but they want to keep it all in the family.
2 X 150 2:30 23:15
4 X 75 1:15 1:10
4 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 300 kick 6:30
8 X 50 kick-25 fast/25 moderate- 1:10
1 X 100 swim
1 X 50 fast 1:00
1 X 100 easy 2:00
1 X 50 fast 1:00
1 X 50 easy 1:00
4 X 25 sprint :30 --#4 25 on 1:00
Three rounds. Choice.
4 X 150 2:15
1 X 200 fast 4:00
Two rounds, swim or pull.
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Dave, Dave, Dave, John, Ray and Keith. I was going to take it a little easier today but it never seems to work out like that. It has been a pretty big week for yardage. This is 5 days straight of 5300+ yards.
600 Warm up
5 x 300 - 4:30 Odds IM (4:!5-4:20), Evens Pull (3:30)
5 x 150 - 2:30 (Stroke/Kick/Pull)
5 x 100 - 1:30 Convert free to fly
I thought I was doing really well to make the interval and finish on a 1:25. Dave M one-upped us all by doing these all fly and making 1:20s.
5 x 50 Kick - 1:00
16 x 25 - :40 Down Hard stroke, back no breath
We've been doing this set a lot and I really like what it has done for my stroke. No breathers really force me to focus on efficiency. Good streamlining, long stretched out strokes and good body position can make or break that 25. If I don't get it right, I'm gasping for breath. If I do, it isn't so bad.
7 x 100 - 1:30 Descend (1:20, 1:18, 1:15, 1:12, 1:10, 1:08, 1:05)
I'm a little surprised I got down to 1:05 especially with the drag suit on this late into practice.
200 Cool down
PM only LCM
300 swim long & smooth
400 strong (5:14)
3x200 @ :10 rest kick w/ board + fins 50 FR/50 FL
100 @ :10 rest kick w/ board FR
100 @ :20 rest pull w/ buoy + strapless paddles
100 @ :10 rest FAST (1:08, 1:05, 1:06, 1:07)
100 swim w/ strapless paddles
50 FAST FL (:32)
16 x 25 shooters w/MF @ :35-:40
(8 back, 8 belly)
5 x 50 fly drills w/MF
I did a variation of Workout #2 from the HIT forum: [ame="http://forums.usms.org/showthread.php?p=274909#post274909"]U.S. Masters Swimming Discussion Forums[/ame]
5 x 100 @ 1:45
-- smooth free, but shooter on third 25
-- not that easy
2 x 25 burst + cruise @ 1:00
-- decided I really didn't need to do these
8 x 50 BA kick w/fins @ 1:30
-- I used the MF on the first two then switched over to fins bc it kept falling off.
odds = dolphin kick w/board (24 w/MF, 25, 26, 26)
evens = 2 double shooters, 2 backstroke kick UW 12.5-15 m (20 high, 21 high, 24, 24 low)
100 EZ kick
10 x 50 EZ various @ 1:00-1:10
I hate best average sets. In retrospect, I should not have attempted to combine a lactate set with hypoxic work (the double shooters). I just need more oxygen with the shorter intervals.
I've gotten in 4 speed workouts since Sunday. Yes, I do count my 2 x 50 meet as a speed workout.
I'm glad to be back in my usual pool, Spring Hill Rec. They were closed for a few weeks for renovations -- and they made such a difference! The replaced all the ceiling and pool lighting and now the pool is very bright. It was a bit of a dungeon before.
Will try to do some stretching and rehab amidst the car pooling and back to school night.
Updated September 13th, 2012 at 04:50 PM by The Fortress
Thu Sep 13th, 2012
Swam Wed but didn't blog
Main Set 4 rounds or:
3x150 on 2:00 right into
200 Fr on 2:20 right into
3 x 50k on 50
attempted to double on Wed, felt tired in 2nd practice, started skipping 50's in the set & did more of a sprint practice
~ ~ ~
went to bed late last night
didn't sleep much but went to practice anyway
UT Diving Well, was warm
6:30 - 8:00
swam with jim, keith, & jeff
beside todd, Marcio, larry, & sloan
7 or 800 easy
Drop 2 sec each round
Break 1:00 at 1:30
I sucked at this today, pool was warm, wasn't real into it, think I skipped 4 50's
couldn't keep up with Jim & Keith, Jeff moved up, hated it, don't want to do long stuff in the diving well they keep it at a temp that keeps divers comfortable
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg ChampionshipsDAYS TILL
3 X 100 1:40 1:30 1:25
1 X 200 3:00 3:00 -
Three rounds. Round 1 interval left, 2 middle, 3 right.
1 X 200 kick + 100 swim
1 X 100 2:00
1 X 50 1:00
4 x 25 fast :30 #4 on 1:00
Four rounds, choice.
IM'ers 1 round of each stroke.
1 X 400 5:30 5:30
5 X 100 1:25 1:20
Two rounds free, swim ir pull
WARM DOWN: 4 X 50 easy 1:00
Santa Clara Swim Club Masters - SCY
1 x 300 @ 4:30
2 x 150 @ 2:00
3 x 100 @ 1:40 25 drill + 75 swim
2 x 50 @ 1:00 choice
Set I (550 / 1600)
6 x 75 @ 1:20 kick, build (I was just making this interval, so there wasn't a lot of "building" going on)
Set II (1000 / 2600)
6 x 150 @ 2:00 pull, odds breathe 5,7,5, evens cruise
Set III (1000 / 3600)
* 2 x 25 @ :25 AFAP
* 1 x 50 @ 1:10 recovery
* 3 x 25 @ :25 AFAP
* 1 x 75 @ 1:15 recovery
* 4 x 25 @ :25 AFAP
* 1 x 100 @ 2:00 recovery
Set IV (1200 / 5000)
5 x 100 @ 1:40 breathe every 5, concentrate on technique
4 x 50 @ 1:00 25 drill + 25 stroke (went breast and back)
4 x 50 @ :50 stroke (went two breast and two back)
4 x 100 @ 1:40 IM (went 1:21 - 1:23)
** 5000 yards **
I don't think I have ever tried to do 1:20 pace swimming during warm-up, but it definitely got the workout off to a brisk start!
The main-main set really hurt. I think it was a combination my arms being tired from weights yesterday and the fact that I am not at all used to sprinting. I was doing 13s at first, then 14s and a few 15s - my arms felt like noodles by the end. This kind of set, very intense effort followed by something on a slow interval, is the perfect setup for leg and foot cramps. Knowing this, I tried really hard to stretch and massage my calves on the recovery swims and it mostly worked. One calf cramped on the very last AFAP 25, but it wasn't severe and I was able to finish.
I used a pull buoy for 5 x 100s to let my calves relax. I tried to stretch out and concentrate on technique, and found that the more I relaxed and really thought about my stroke the faster I went. I wasn't trying to go fast, and I didn't, but I descended from 1:15 to 1:11 which is decent for me.
Swam w/ Dave, Dave, Ray, Kyle and Danny. Sad day yesterday. My 8 yr old greyhound had to be put down due to quickly spreading bone cancer in his shoulder. 6 years ago, the greyhound rescue people brought Comet over with 3 other dogs for adoption. The other 3 explored the house anxiously. Comet jumped up on the couch, laid down and fell asleep. He really picked us more than we picked him. He was a very gentle dog. He tolerated 3 toddlers in the house and never did more than an annoyed whine to let us know he'd had enough. He never chased after cats, rabbits or other small animals as we were warned he might do. When he was younger, he would do solo runs around the back yard. After about 5 laps he was ready for a nap. He loved racing at the dog park. Once a pack of dogs started running somewhere, he would be clear out in front after about 4 steps... and then have to slow down because he didn't know where they were actually going. Comet was an awesome dog and will be sorely missed.
With the dog situation and a cold coming on, I wasn't exactly 100% into swimming today. It took a little time to get things off my mind and focus on swimming. The challenge set today was great for that. This was our last day: 10 x 100 IM on 1:25.
600 Warm up
6 x 50 - :50 IM Order/Free
10 x 100 IM - 1:25
Really stretched out the first one and took it as easy as possible. Came in at 1:20... faster than I thought. Second one had a little more effort - 1:22. Might be a problem. I didn't panic, just kept the pace and was prepared for touch and go for #4. Ended up back at 1:20 again. The whole set seemed to got like that. I'd come in at 1:22 and then back down to 1:20 and back up to 1:22 again. Had plenty left in the tank to finish on 1:15. Set complete! Now off to the next challenge.
10 x 150 - 2:30 (Stroke/Kick/Stroke)
* 1-4 IM Order/Br Kick/IM Order
* 5-7 IM Order/IM Order Kick/Pull
* 8-10 IM Order/(Bk, Br, Fly) Kick/IM Order
16 x 25 - :40
* down IM Order hard
* back no breath (3 x free, 3 x fly, 2 x br pullouts)
5 x 200 - 3:00 Convert Free to Stroke
I converted free to back. Made 2:48 on the last one which I think is a personal best for backstroke. We don't do a lot of backstroke sets so I'm not completely sure. Dave converted to fly. Made me look bad .
8 x 25 Kick - :40 IM Order, sprint
200 Cool down
Wow...tired after tonight's swim with the team.
We got to the pool today and it was a very light showing for the group. In the fast lane, we had 1 (ME), the second lane had 4 in it, and the 3rd lane was completely MIA. ???
Part of this may be from the immense fire that is happening in the Wenatchee area, and has blanketed most of the town in thick smoke. All outdoor sporting team events/practices have been cancelled until further notice. Lucky for us, we swim indoors (because this is Washington). Still, I think a lot of parents have their kids staying at home vs. going out and exerting themselves in this stuff. I understand completely.
This picture was taken by one of the Wenatchee World (local paper) photographers a day or two ago. This is more toward the north end of town, and I live out of the shot to the left side of the photo. Well, the new fire that has begun showing itself is now coming over the hill directly west of my house a few hills back. I'm honestly not too worried, but it's in the back of my mind. My house does have insurance, and I could use an 'upgrade' from my ol' 1922 baby.
This is the picture of the fire above my house (note this shot was taken by another person from a better vantage point of the fire across town). I can't see the fire from here, but it's out there. If I travel to the nearby city park I can see it clearly in the hills.
Well, on to my swim:
500 Choice DPS
did 75 Free/25 Back
12 x 50 Kick w/ board (except back) IM Order 3x thru @ 1:10
10 x 100 Pull w/ paddles @ 2:00 (50 sculling out front/50 Pull breathing every 5) took 11 strokes per length
600 (25 V-sit scull/50 Streamline back kick) also did 5-6 SDKs on each length of kick
This was tough by the end of it.
5 rounds of:
200 IM cruise then :30 rest (went 2:40s)100 Free build to sprint then 1:00 rest (went 1:02/1:02/1:04/1:04/1:01)
Assigned 6 x 200 Kick w/ fins (odds flutter or dolphin/evens all dolphin)
#1/#2 @ 3:00#3/#4 @ 2:50#5/#6 @ 2:45Well, I began to cramp in the first 100 of the first one, and removed my fins, then continued on doing the rest of them without fins. Didn't make the intervals, but I did get them done.
300 EZ and out
Well, I'm tired, and the coach suggested that I take one night off a week, at least for a little while until my body can fully build into these more intense, lengthier workouts. I agree with him, and have decided that tomorrow will be that day.
AM LCM and PM SCY
5x100 @ 1:30 pull w/ buoy + paddles
400 kick w/ board + fins 50 FR/50 FL
3x200 @ 2:45 pull w/ buoy + paddles + snorkel
6x100 @ 1:25 opposite fin/opposite paddle switching feet/hands after first 3
12x50 @ :50 aerobic FR concentrating on catch and pull + even stroke count
100 swim w/ strapless paddles
200 kick w/ fins on back in S-line 50 FR/50 FL
600 swim (200 FR/100 kick on back)
400 pull w/ buoy only
300 (25 R arm/25 L arm/25 swim BK)
2x (RD1: 75s FR, RD2: 75s BK)
4x75 @ 1:15 25 R arm/25 L arm/25 swim
4x100 @ 1:15 swim
4x75 @ 1:20 kick
4x100 @ 1:10 swim
6x100 @ 1:30 IM aerobic
4x50 @ 1:00 EZ odd: BK, even: FR