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  1. Double, Wed. April 9

    by , April 9th, 2014 at 04:12 PM (The FAF AFAP Digest)
    Finally got in a double today. I used to do these fairly often in VA, but I've had difficulty fitting them in here with the pool being 30 minutes away. I'm guessing I'll feel it tomorrow.

    Drylands:

    RC/scap ex (I've been doing these daily since the shoulder problem started)
    kneeling ab crunch, 110 x 1 x 25, 110 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    seated row negatives, 80 x 3 x 8
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    good mornings, 65 x 1 x 8, 75 x 2 x 8
    altitude drops, 8
    standing broad jumps, 5


    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    Main sets:

    On Patrick's recommendation, I tried the Hackett set. Only I used fins, as my shoulder is tender and doing 40 x 50 wouldn't agree at all. I did the fast ones backstroke and the easy ones backstroke kick. With the SDKs on backstroke, that was a sh*t ton of kicking. I figure that my 200 pace is 28 (100 pace 26, AFAP 24).

    16 x 50 @ :45
    -- every 4th one fast @ 200 pace
    -- 27-28s
    -- this felt like such short rest
    50 EZ

    12 x 50 @ :50
    -- every 3rd one fast @ 200 pace
    -- held 27s on all of them
    50 EZ

    8 x 50 @ 1:00
    -- every other one fast @ 200 pace
    -- 27-28s
    50 EZ

    4 x 50 all at 200 pace @ 1:10
    -- held 27s, one was 26
    250 EZ

    Total: 3400


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

    The set was challenging, but I'd have to say a sprint workout is harder. But I guess it was good to use a different energy system.
  2. 3000-yard swims

    by , April 12th, 2014 at 06:00 PM (Alex's swim journal)
    In the interest of just getting in some low-intensity cardio to help my base I decided to do something I haven't done in a while: a couple of 3000-yard straight swims in the last couple of days.

    Yesterday I did 6 x thru 400 free + 100 back. Today I did 3 x thru 800 free + 200 Back. Both swims were right around 54 minutes (a little faster than that today). I also hit the weights again today after a 2.5k row on the machine (11+ minutes). Felt a lot better today than I did after drylands on Thursday.

    THE MOVE:

    So, as I mentioned about a month ago, I went back out on the academic job market this year... things at my home institution looking really bad (no raises, again; more benefits cuts; enrollment dropping; more cuts to the institution; increased workload; imminent bankruptcy--we've been running off our reserves since the crash; now they're looking at vacating buildings and shrinking the library space?--yikes!). In January and February I interviewed with Baylor University (in my native Texas) and was selected to head their division of Spanish and Portuguese, starting this coming fall semester. The position comes with tenure (so I don't have to go through that again) and is in a very vibrant department... it will be a little strange being in a place that's actually well funded and supports language and culture study, after all the years of struggle at a small state university.

    Needless to say, I'm pretty excited about this opportunity, but uprooting the family after fourteen years in the Chicago-Milwaukee area is tough. They are resigned to the move, but not happy about it. Sigh.

    Our real estate agent is coming over on Tuesday for a walk through to see exactly how much value our house has lost in the seven years since we moved into it (we got in high, right before the crash--Murphy's law!). Now we're only about 3 months out from our move and there is so much to do... argh! Guess I'll continue to chronicle the madness here.

    TOTALS YTD:
    Swimming: 94+ miles
    Rowing: 39 K
    Categories
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  3. Week 81 - Monday

    by , April 14th, 2014 at 09:17 PM (After a long rest)
    I had a decent nights sleep but woke two hours before my alarm was supposed to go off and struggled going back to sleep. I got up and headed to the pool a little early but half way to the pool realized I had given my key up last week because I was out of town and as a result I had to sit outside the pool until the life guard arrived.

    The pool was setup for long course again today and I had another good workout today. I generally felt pretty strong in the water. I have enjoyed swimming long course and I am feeling somewhat adjusted already.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    12x200 pull on 2.40
    10x50 with fins on 1 min swum 25 streamline kick on back and 25 sprint free
    10x50 free on 1.20 swum at 400 pace

    Warm down
    200 easy

    Total 4300 LCM

    I held 2.18-2.20 on the 200s pull and felt good throughout the set. On the 50s with fins I was holding 30s. On the fins at 400 pace I was turning at each 50 and holding 32s.

    Tonight i I lifted and focused on legs. I did 3 rounds with 10,8,6 reps per round at 80%, max, fail by round.

    3x(leg press, left leg extension, right leg tension, left leg curl, right leg curl, free weight left leg lung, free weight right leg lung)

    10 minute on vasa trainer.
    Categories
    Swim Workouts
  4. 4|19|14 SCM, drylands yesterday

    WARMUP
    20 x 25 on 0:30 free, S
    • 21 - 19


    KICK

    5 x (2 x 25 on 0:25 flutter kick) on 2:00
    • couple seconds late on last one


    10 x 25 on 1:00 single leg flutter kick

    10 x 25 on 0:45 single leg flutter kick

    12 x 25 on 0:40 single leg flutter kick
    • right leg odds / left leg evens for these 3 sets


    DRILL

    Installed fins and did 1350 of various kick based drills

    2900m
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  5. Monday, April 21

    by , April 21st, 2014 at 02:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- 6 dolphin kick w/board & fins, 2 backstroke
    100 EZ

    10 x 50 w/paddles @ 1:00
    odds = DPS free
    evens = DPS back
    150 EZ

    Total: 2650


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

    Still under the weather with this never ending malaise. Exercise really makes the hacking worse. At least I got in a few AFAP efforts today. I still have very little energy. If I'm not significantly better in a couple days, I'm going to start worrying about my fitness for the Buffalo meet.
    Categories
    Swim Workouts
  6. 4|21|14 LCM (with dryland edit!)

    WARMUP
    10 x 50 fr on 0:50 (shortfins)

    KICK
    50 FK for time - 0:45, S
    100 easy kick

    SET 1
    10 x 18-19m AFAP fr (:/) / 32 -31m easy fr on 1:00 (shortfins)

    SET 2
    10 x 15m AFAP fr and flip (:/) / 15m easy kick on 1:00 (shortfins)

    SET 3
    30 x 10m fast break to stroke / 10m easy kick on 1:00 (shortfins)

    2050m


    Did heavy drylands yesterday which included legs, chest, core and back - possible explanation for the 45 FK for time

    Went for a run:
    WARMUP
    4 x 200m run with arms fully extended front (like old style Frankenstein) on 1 min rest

    SET

    4 x 200m fast on 1:00

    • 43, 43, 46, 46


    Gym:
    Yoga stretches

    4 x lay belly down, balanced perpendicular on bench assuming the streamline position and hold for about 15 seconds

    RC with 3lbs

    5 x wrist curls

    I can tell if my swim was well pushed by how I feel with subsequent drylands. My run was completely empty so I'm confident the LCM was extreme for me.

    Updated April 22nd, 2014 at 12:35 PM by __steve__

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    Uncategorized
  7. Monday, April 21, 2014 9:10-10:10am or so

    by , April 21st, 2014 at 04:31 PM (Fast Food Makes for Fast Swimming!)
    It was semi-crowded in the pool today, 3 lap lanes available, and we ended up with 3 swimming in each lane. The normal 4th lap lane against the wall was occupied by a handicapped person who needed it because of the chairlift that is attached to that side of the pool. I still got in a good amount of swimming, getting a lane with 2 others who know how to circle swim, just not as fast as me.

    500 Free
    500 Flutter Kick w/ board
    500 Free Pull w/ Catalyst paddles
    (1500/1500)

    6 x 50 Flutter Kick fast w/ board @ 1:00 (:45s)
    4 x 50 Fly 1-arm drill @ 1:00, just going through the motions to test my shoulder
    (500/2000)

    8 x 50 Fly (80% effort) @ about 1:00-1:30 interval. Was just resting enough to be ready to go again. The last one I went hard on and did a :30.
    (400/2400)

    100 EZ

    -----------------------------
    2500 Yards


    Last night I sent in my entries for the Apple Capital USAS Meet from May 30-June 1. It's the first LCM meet of the season here in the Inland Empire, and only 2 miles away. One other masters swimmer that I know of from Bellevue is swimming as well, but only because his daughters are coming over. We tend to get a few adults swimming in this meet, most of them being coaches from the Seattle teams.

    I'm doing the 400 Free/400 IM on Friday, 100 Free, 50 Fly, 200 Fly on Saturday, and the 200 Free, 100 Fly, 200 IM on Sunday. Not quite as "gung-ho" as I usually do, but I don't really need to kill myself...this is my "Michael Phelps comeback meet".
  8. Week 82 - Monday

    by , April 21st, 2014 at 07:51 PM (After a long rest)
    I had a great nights sleep last night and woke about 10mins before the alarm went off. I headed to the pool hoping the pool was still setup for long course which it was. I was heading to Boston for the week after practice so hoped to get a good long aerobic workout in today which Tom delivered.

    Main set
    400 free with snorkel
    6x50 catchup


    Main set
    10x300 pull on 4mins
    8x100 kick on 2mins swum as repeat as needed 20seconds fast, 10seconds easy


    Warm down
    100 double arm back easy

    Total 4600LCM

    i felt very stiff today and the feeling never really went away. On the 300s I was holding 1.10 pace throughout. The 100s kick were tiring and I was holding 1.45s. It's surprising how the fast/slow hurt more than a consistent pace kicking at the same time on Saturday. I don't know why but these hurt.

    I am training with the BUMS team while I am in Boston this week. I spoke to one of the coaches last week and she seemed very nice and I am sure the team will be like other masters teams I have trained with recently and very friendly. I have a busy work schedule all week with tomorrow in particular pretty rough. I have a small window between the end of practice and my first meeting so fingers crossed traffic behaves itself. Today was the Boston Marathon so Boston is very busy as I walked around town today. Fingers crossed as the week goes by traffic will return to Boston norms. Luckily most of my meetings are downtown so not much driving is required other than tomorrow.
    Categories
    Swim Workouts
  9. Monday 4/21/14

    Monday 4/21

    PM only SCY

    2x
    400 swim every 4th 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    3x100 pull w/ buoy + paddles
    RD1 @ 1:15
    RD2 @ 1:10

    4x25 @ :40 FR drill w/ strapless paddles
    6x25 @ :25 FAST FR kick w/ board
    4x25 @ :40 FR drill w/ strapless paddles + snorkel
    150 @ 2:00 FAST (1:26)

    500 EZ kick w/ board + fins

    Total: 3000
    Categories
    Uncategorized
  10. Tuesday, April 22, 2014 9:30-10:20am IM-tastic!!

    by , April 22nd, 2014 at 02:27 PM (Fast Food Makes for Fast Swimming!)
    Decided to venture back into the IM training today...it was a bit scary, so I just started with 100s.

    Warmup:
    400 Free
    3 x 100 IM @ 1:40 (about 1:20s)
    3 x 100 Free Pull @ 1:25 (1:07s)
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00 (started :50s, descended to :43)
    (500/1500)

    8 x 100 IM @ Desc. Intervals:
    2 @ 1:40/2 @ 1:35/2 @ 1:30/2 @ 1:25
    I held them all around 1:18s or so...my back and breast definitely are a bit rusty
    (800/2300)

    8 x 75 Free Pull @ 1:00 (:53s)
    (600/2900)

    100 EZ

    ---------------------------------
    3000 Yards
  11. Workout 04/22/14: evening

    by , April 22nd, 2014 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    Spectacular Chapel at the college this morning, as the head of the Southern Baptist Convention, Fred Luter, came to preach - what a great sermon from John 10.

    Masters tonight: old taper workout:

    200 swim, 150 pull,150 kick
    4 x 50 Quarter's Strong on 1:15
    100 non-free swim

    2 x
    - 25 AFAP into 75 DPS
    - 25 DPS into 25 AFAP
    - 25 EZ, 25 Build, 50 DPS (drop one stroke on last 25)

    2 x 100 (100 stroke/IM into 50 kick at 75%
    4 x 50 Active Recovery and out
    (Masters/Rec/1900 yds/55 min)
    -------------------------------------

    Full pool, and Greg was going so fast on the AFAP that he lost his suit. He was like and we were all like and


    update 4/24: meet has 29 people right now, likely another 5 or so by Saturday. It's coming along ...
    Categories
    Swim Workouts
  12. FAST Fri April 25th, 2014 SCY

    by , April 25th, 2014 at 10:45 AM (Ande's Swimming Blog)
    FAST Fri April 25th, 2014 SCY

    Nats are a week away, I feel good. Been working on getting stronger faster and lighter

    Whitney Coached
    6:00 to 7:30 dove in at 6:00
    swam with Jim, Julie, & Ned
    beside Mike Todd Tyler & Alley cat
    main pool

    Warm up
    went around 900

    Main Set

    Assigned 10 x ? on 4:00
    my lane was doing 200's
    I did a few easy speed 100's, 50's and fast 25's

    Next Meet:


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  13. Back at the Y in 86 degree bath wate

    by , April 26th, 2014 at 06:52 PM (Mixing it up this year)
    It was way too hot for me today. I did wake up to a round of vertigo, but I was able to do the exercises to get the crystals back as they should be.

    I was even able to do easy flip turns today but did stay on track by doing 2000 of todays workout breaststroke.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    20x25@:45 breast pull w/zoomers
    500 breast kick w/br fins
    8x25@:45 breast scull drill w/snorkle
    8x25@:45 accordion drill w/snorkel
    8x25@:45 wipe the bowl drill
    8x25@:45 3-2-1 delay drill
    8x25@:45 breast
    500 free kick w/zoomers
    200 1 arm fly drill every 3rd lap fly
    3x100@:15RI free

    Total 4000 yards
    Categories
    Swim Workouts
  14. Monday, April 28, 2014 5:30-7:00am I.M. Crazy!!

    by , April 28th, 2014 at 11:27 AM (Fast Food Makes for Fast Swimming!)
    It was a crowded morning at the Y pool this morning, and I'm glad I had some others set up to do a good circle swim workout from the start. We did have some other guy get in with us for a bit, but he moved out quick enough.

    omFg, I am a hurting little boy right now!! And that's just from getting out of the pool an hour ago. In fact, I was pretty much done around 6:30am in the middle of the swim, and tried to keep going. I've already hit the Advil bottle early this morning, but probably should've done so prior to the workout! I'll try to make this Monday morning swim a habit though. I was able to swim with Jared (16yrs) and Jordan (a 14 yr. female) this morning. We did basically an IM workout, and it was a killer. This guy had to take a few extra breaks here and there, but I managed.

    Warmup:

    200 SKIPS (Swim, Kick, IM, Pull, Swim)
    (1000/1000)

    8 x 25 Fly @ :40 (SDK to center, 3 strokes, underwater SDK to wall)
    8 x 25 Free @ :30 (SDK to center, 3-4 stroke cycles, underwater SDK or flutter to wall)
    (400/1400)

    2 Rounds of:
    • 3 x 300 IM** (No Fly) @ 4:15
    • 6 x 50 Fly Fast @ 1:10

    (2400/3800) (2150/3550 my yardage)

    500 Free Pull EZ

    ---------------------------------
    4300 Yards (4050 Yards for Me)


    **On the 3 x 300 IM no flys, I did the first one as is, but came in right on the sendoff, and had to skip a 50 of the back on #2. I just went ahead and did this on the remaining 300s, so did (50 Back, 100 Breast, 100 Free)

    On the Fast 50s Fly, 1st round I went :30, :31, then held :32s
    On the 2nd round I went :31, :32, :31, :32, :31, :32
    Completely dead in the arms and shoulders after this workout! Definitely way harder than doing my normal "all-free cruise around the lap lane" workouts of late.

    I did enjoy swimming with the two others, as they definitely pushed me, even if I was playing the caboose for much of the swim! Jordan was surprised that I wasn't going in the lead. I told her I'm a year older, and way more out of shape than last year.
  15. Monday, April 28

    by , April 28th, 2014 at 09:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex, 15 min
    cable push pull, 17.5 x 4 x 15 ( )
    explosive leg extensions, 9- x 3 x 15
    good mornings 75 x 4 x 8
    flutter kicks on bosu, 100
    russian twists w/plate on incline bench, 25 x 2 x 25
    overhead squat , 45 2 x 8
    goblet squat, 60 x 3 x 8
    rear delt fly, 75 x 3 x 8


    Swim LCM @ Pitt

    I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.

    Warm up:

    400 choice
    4 x 50 drill-kick w/fins @ :10 rest
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
    50 EZ

    Main Sets:

    2 x (4 x 50 kick w/fins) @ 1:10
    1 = 15 m fast
    2 = 25 m fast
    3 = 35 m fast
    4 = EZ
    100 EZ

    Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.

    16 x 50 @ 1:00
    -- every forth one @ 200 pace
    50 EZ

    12 x 50 @ 1:10
    -- every third one @ 200 pace
    50 EZ

    8 x 50 @ 1:20
    -- every second one at 200 pace
    -- I missed 3 of these for a bathroom break
    50 EZ

    4 x 50, all @ 200 pace @ 1:30
    -- I did a :31 on the last one
    100 EZ

    Total: 3650


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

    I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.

    I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.
  16. Week 83 - Monday

    by , April 28th, 2014 at 10:02 PM (After a long rest)
    I had another early start this morning with a 6am flight to Los Angeles. Due to the early flight I could not make the team workout and get to the airport. My plan was to swim at the public lap session in Santa Monica this evening. Luckily one of my meetings got rearranged for tomorrow afternoon so I was able to head to the pool earlier than I originally planned. The pool was packed with a variety of speeds across the 6-7 people per lane in the public session which made it very difficult to do the workout Tom texted me. I was still able to do my workout but there was nothing of significance time wise today. I also felt really flat and energy less today.

    Warm up
    400 swim with snorkel
    8x50 on 45 catchup

    main sets
    12x100 on 1.10
    16x50 on 1min build to AFAP
    8x100 kick on 1.45 kicked as 25 easy, 50 fast, 25 easy
    16x25 at 200 pace on 30

    warm down
    200 easy

    Total 4000scy

    i was holding 1.03s on the 100s in traffic. The 50s I was holding 28s to my feet. The kick I was between 125-1.30 depending on traffic. The 25s I was holding 13-14s with a turn.
    Categories
    Swim Workouts
  17. Friday, May 2, 2014 11:15-12:00noon

    by , May 2nd, 2014 at 04:33 PM (Fast Food Makes for Fast Swimming!)
    Warmup
    200 Free/50 Kick
    150 Free/100 Kick
    100 Free/150 Kick
    50 Free/200 Kick
    (1000/1000)

    4 x 125 Free Pull @ 1:35
    4 x 100 Free Pull @ 1:17.5 <-- see what I did there??
    4 x 75 Free Pull @ 1:00
    (1200/2200)

    50 Fly fast
    50 EZ

    ----------------
    2300 Yards

    I would've gone more but I was already running on fumes of energy since my last meal was almost 18 hours earlier at my 6:30 lunch hour at work last night. Time for McD's!!!
    Categories
    Uncategorized
  18. Saturday 5/3/14

    Saturday 5/3

    PM only Weights + LCM

    Weights:

    1x10/2x15 Incline leg press (180, 270, 270)
    1x10/2x15 Lat pull-down (60, 105, 105)
    3x12 Toes-to-bar
    1x10/2x15 DB Incline bench press (20, 30, 30)
    2x (3x10) "empty cans" (10, 10)
    3x15 Hip abductor (110)
    3x15 Hip adductor (110)
    1000 Assorted abs

    Swim:

    400 swim w/ fins + paddles + snorkel
    4x100 @ 1:30 light D1-4 (1:18, 1:18, 1:16, 1:14)
    200 EZ

    Total: 1000

    First day back in the LCM pool. Water temp was 69 degrees and I had limited time to swim AND I was prepared (mentally) to swim SCY. I will use this week to get adjusted to LCM in preparation for my first LCM meet next weekend.
    Categories
    Swim Workouts
  19. Monday, May 5

    by , May 5th, 2014 at 03:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    5 x 25 shooter w/fins + 25 EZ @ 1:15
    100 EZ

    Main sets:

    4 x 25 burst + cruise
    100 EZ

    20 x 25 free @ 100 pace @ :40
    150 EZ

    10 x 25 dolphin kick w/board & fins @ 100 pace

    3 x 100 DPS free w/paddles

    8 x (25 AFAP breast w/fins+ 75 EZ) @ 2:30
    100 EZ

    Total: 3450

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

    My blog has been all gloom and doom lately. And, unfortunately, the forecast is still cloudy with no sunshine. I survived bronchitis and a stomach virus, but came down with another cold over the weekend. At least it feels like a cold: I guess it could be allergies. This spring is supposed to be one of the worst allergy seasons ever after a cold winter. So still congested, coughing and no energy. Geez. I was hoping to get some solid training in before the Buffalo meet on June 7, but now I feel like that meet is in jeopardy. I wasn't up to doing anything more than a bit of USRPT and some fast 25s today. Btw, I thought Bob Bowman's comments on USRPT were spot on. He said, "it's like spinach, it's good for you but you don't want it to be the only thing you eat."

    It was very nice following nationals over the weekend. Great swims by fellow bloggers. I was pleasantly surprised that my 100 IM (with botched turn) and 50 breast survived the onslaught and will be AAs along with 50 back/100 back and 50 fly. Not too bad for an off year where my only PR was the 100 breast.
    Categories
    Swim Workouts
  20. Week 84 - Monday

    by , May 6th, 2014 at 02:47 PM (After a long rest)
    Yesterday was a very long work day and I never got a chance to do my flog. I was a little sore after the long weekend but loosened up nicely and by the end did not feel bad at all.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 on 1.30 with snorkel
    6x200 on 2.45 pull
    12x50 kick on 1min
    3x300 on 4.30 with snorkel
    8x50 drill swim on 1min

    Warm down
    100 double arm back easy

    Total 4500 LCM

    There was nothing time wise that was particularly special today.

    Last night I headed back to the pool and lifted. It took me a round to really get going but then I pushed the weights very hard. I did my normal 3 rounds with 10,8,6 reps per machine by round and 80%,max,fail also by round.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pulldown hands outside, left leg leg extension, right leg leg extension, left leg rear leg extension, right leg rear leg extension)

    10 minutes on the vasa swim trainer with the last 3 minutes all out.
    Categories
    Swim Workouts