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  1. Workout 12/29/15: evening

    by , December 29th, 2015 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    I finished out with physical therapy yesterday and have been happy with the results. I am still using the kenesio tape and my homework exercises, and also purchased an Ankle Board that was developed by my PT for strengthening every muscle from the toe to the lower back. He had a used model that I was able to get at a discount so I will be able to continue this work at home. Here is what it looks like (a little unassuming but a great tool):

    Today I made it to the pool with the Masters crew, borrowing one of the main sets that TxTim posted earlier

    200 free/100 kick/100 pull [did an extra 100]
    4 x 25 burst and cruise

    3 x
    - 2 x 50 on 1
    - 1 x 100 on 2
    - 2 x 50 on
    - 1 x 200 on 4 pull
    [used snorkel on all 200s, first round with AP, back on 50s with 100 IM on second, fly on 50's on third round

    300 loosen and out
    [Masters/Rec/2400 yds/60 min]

    Shared the pain with Greg, Matt, Jim and Beth. Tim was on his own. A great workout. Since my knee is doing better I am planning to add in more kicking, as well as continue using the bike and elliptical a couple of times a week. It has been nice hitting the gym with my son again.

    Last night our region had the first snow storm of the year, which was more of a mixed bag with snow, sleet, ice, and rain. It turns out that it broke a record for the latest first snow of the year and also marked 272 days (March 31st) since the last snow fall, which is second longest stretch of days (first place is 275) in history since they started tracking these things in October of 1884. That meant that I was able to get some drylands in this morning as I shoveled the walkway and end of the driveway.

    Updated December 29th, 2015 at 10:16 PM by rxleakem

    Swim Workouts
  2. 12|29|15 LCM Ca⁺⁺

    by , December 29th, 2015 at 04:05 PM (Blog)
    200 easy drills with fins

    4 x 50 on 5:00
    • 34
    • 30
    • 31
    • 31

    Wanted to try a leaking calcium set. Bottom line, it's just an acid production set.

    Yoga for swimmers core in the evening - accomplished about 93% of it

    Updated December 29th, 2015 at 08:35 PM by __steve__

  3. Sarasota Y Sharks Masters 5:30 AM Workout 12/30/2015

    by , December 29th, 2015 at 10:33 AM (Sarasota Y Sharks Masters GOLD Workout)
    ##### 75 minutes #####
    WARM UP:
    3 X 100 1:50
    1 X 150 2:45
    1 X 200 3:30
    1 X 150 2:30
    3 X 100 1:40

    3 x 100 kick 2:30
    Second 50 fast

    1 x 200 IM 4:00
    1 x 100 stroke 2:15
    1 X 50 stroke 1:30
    Three rounds.
    50's/100's: stroke--no free

    5 x 250 pull 4:15
    Last 50 fast on 1-4
    swim #5 is warm down
    Swim Workouts
  4. Week 170 - Tuesday

    by , December 29th, 2015 at 09:45 AM (After a long rest)
    I slept much better last night and felt good when I woke up. Today's workout was a dryland workout. My ab power roller arrived on Saturday so today was test day. No doubts about it, it brings a whole new dimension to my abs. My only concern is that it significantly increases the pressure on my lower back which right now is very sore. I think I over did it today and will grow this in my core program. Today I used it twice per round of core exercises and on round 5 I was mush!!!!

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out
    5 mins on stationary bike
    5 mins on elliptical machine
    5 mins of one leg pushes on vasa against the wall(10 pushes per leg)

    i am tired!!!
  5. Mon Dec 29

    by , December 28th, 2015 at 06:24 PM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:

    500 (did 400)
    8 x 50 kick w/fins @ 1:10
    -- some easy, some 25-35m shooters, some burst + cruise
    50 EZ

    Main sets:

    4 x 100 free w/paddles with some breathing pattern @ 1:45
    -- I did 4 x 50 free w/paddles @ 1:45
    odds = free @ 200 pace
    evens = free @ 100 pace
    50 EZ

    6 x 50 power kick + cruise w/fins @ 1:00
    -- I did 4, interval was too hard, and then a 50 EZ

    5 x 100 free with some breathing pattern @ 1:40
    -- No, I did 6 x 50 @ 1:40
    odds = fly with fins @ 100 pace (28s, maybe a tad fast for 100 pace)
    evens = EZ
    50 EZ

    5 x 100, 8 SDK off each wall then build each 50 @ 1:40
    -- I couldn't even do this in short course, much less long course ...
    -- I did 6 x 50 @ 1:40
    odds = breast w/fins (33s)
    evens = EZ
    50 EZ

    6 x 150 done as: :30 AFAP kick, cruise to wall and then 100 EZ @ 4:30
    -- I only did a 50 EZ
    -- This was the same set that I did yesterday ... ouch
    -- Did backstroke kick, got about 8 meters or so from the wall

    4 x 50 SDK as far as possible w/fins @ 1:30
    -- No, I was toast and skipped this set
    200 EZ

    Total: 2850 m


    The intervals were way too hard for me today -- distance day -- but it seemed to work well to chop most distances in half. I still feel like it was a hard workout with 8 x 50s @ 100 pace (collectively) and 6 x :30 AFAP kick. I'll probably have to do some sort of recovery workout tomorrow.
    Swim Workouts
  6. What's My Time?

    by , December 28th, 2015 at 03:55 PM (Rules Committee Blog)
    What's My Time? It is the question that every swimmer wants to know as soon as the race is over. But, with different types of timing systems, the possibility of malfunctions, and the requirements for records to be established, the answer can be more complicated that many swimmers realize. Determining official time is one of the key jobs for officials and one that we all take seriously since every swimmer is entitled to the most accurate time that we can determine for each race. Much of the work to determine official times and get the results published takes place behind the scenes at a meet.

    USMS rules define different types of timing systems and levels of timing systems that can be used for different official purposes (103.17.1, 103.17.2, and 103.18.4). A "fully automatic" system is one which uses an automatic start (activated by the starter when the starting signal is given) and a touchpad finish. The term "fully automatic" means that the timing system does all of the work and no human action (like pressing a button) is required. A fully automatic system is considered the most accurate type of timing system and is therefore the highest level of timing possible. Times obtained from a fully automatic system are good for any purpose, including world records, USMS records, LMSC records, and USMS top ten rankings (103.18.4). If everything is working correctly, the time recorded by the touchpad at the end of your race becomes your official time (103.17.8-A). With modern electronic scoreboards, swimmers often have the luxury of seeing the official time as soon as the race is completed - for better or worse!

    But, the scoreboard times are not official times until reviewed by an official (103.7.2-C). Sometimes swimmers are surprised when their posted time in the results does not match the scoreboard. Why would that be the case? Sometimes touchpads can malfunction, either by failing to record a touch, recording a late touch, or (rarely) an errant early touch. More often, swimmers fail to touch the pad with enough force to record a touch at the finish or touch some other part of the wall. If you finish your race and look up at the scoreboard only to see the clock still running, that is a pretty good indication of a malfunction! The officials will use both observations and comparisons of primary and backup times to identify malfunctions.

    Because automatic timing systems can malfunction, the rules require backup systems (103.17.2-B). Most commonly, timers stationed at the finish end use buttons (which are also connected to the electronic timing system) to record a backup time. A timing system that uses an automatic start and a human-recorded finish is known as a "semi-automatic" system (103.17.1-B). Because human reaction times are involved (and buttons can also malfunction), we usually need more than one button time to ensure accuracy. Volunteers are hard to find, so many times it depends on how many timers are available.

    If the pad time is invalid, do we just use the button times to determine your official time? Not necessarily. Remember that button times are not as accurate because there is human reaction time involved. So, the rules define several different methods to correct for this inaccuracy (10317.3-C through G). The referee may determine that a consistent average difference could be added to (or subtracted from) all of the button times at a single meet. Some timing systems already apply a standard correction factor and others do not, so it may depend on what brand of timing system is being used. The referee may also determine that a specific correction factor is needed for an individual lane malfunction. This is typically done by calculating the difference between all of the good pad times and the button times for every other lane in the same heat. The average difference is then used as the correction factor. Even more accurate would be to calculate the average pad-button difference for several heats on the same lane before and after the race in question. If the buttons fail, watch times can still be used for this purpose, but more often watch times are simply used for comparison to help identify malfunctions.

    A recent innovation in elite meets is the use of stationary overhead cameras, which may be used instead of backup buttons provided they are fully integrated with the primary timing system. (103.17.2-B)

    Why do we go to all of this trouble? Because the rules say that any corrected time (using any of these methods) is just as good a fully-automatic (pad) time, whether one, two, or three buttons are used as backup system. Corrected times can used for any official purpose, including records and Top Ten. (103.18.7)

    If touchpads are not available, a semi-automatic system can still be used as the primary timing system for the meet. But, for records to count, you must have three buttons (which means three timers) for each lane. USMS top ten rankings can still be achieved with a semi-automatic system using two timers per lane. And, if no electronic timing system is available, hand-held watches can still be used, but three watches are necessary for records and two watches for top ten rankings.

    One rule every swimmer will be glad to know exists is 103.18.6. "No swimmer shall be required to re-swim a race due to equipment failure that results in unrecorded or inaccurate time or place." That is another reason for multiple backup systems and procedures to ensure that every swimmer receives a fair and accurate time.

    In response to changes in USA Swimming rules, USMS will have a task force studying the rules for official time determination in 2016 that could result in some changes, but any changes would not occur until 2017.
  7. Week 170 - Monday

    by , December 28th, 2015 at 12:05 PM (After a long rest)
    I slept horribly on Saturday night and last night(3 days and counting). I must have got up 4 times last night and each time struggled to get back to sleep with my mind thinking work; even though I am off for a week. I felt hideous in warmup and the transition set but felt much better on the main set but was still tired. Today was a 90+ min workout

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    10x50 drill, swim on :50
    6x(100 free with paddles on 1:05, 50 kick on :45, 100 stroke on 1:15) start on next top
    200 easy
    4x(100 kick with fins on 1:30, 2x25 no breathers with fins on :30)
    8x100 IM on 1:40
    3x(4x25 with fins on :30 done as open, close, easy, fast)
    8x50 drill on :50

    warm down
    200 easy

    i held :54/:55 on the 100s free with paddles, :42s on the kick on 1:05/:06s on the 100 back. I was really hurting on this set but somehow held on with no real slippage time wise. The kick with fins I was holding 1:00 and made all the under waters. On the IMs I went 1:09/10s.
    Swim Workouts
  8. Week 169 - Saturday

    by , December 28th, 2015 at 11:58 AM (After a long rest)
    Friday night I had a bad night of sleep continually waking up through the night. I was ok during practice but was generally quite tired(back to normal I guess). Mr Unruh was in town visiting family and despite not spending a lot of time together, it's always fun training with Steve. We did our 500 race pace set and it's always a tough set.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    10x50 drill, build by 25 on :50
    16x100 on 2mins at 500 race pace(:57)
    200 easy
    8x50 drill

    warm down
    200 easy

    i was out in a :56 and was able to hold :57s until #10. I skipped 11 and 12 and then got back on it and went :57s on the last 4. The times were fine but I don't like skipping and this was a mental failure today rather than a physical failure. After practice I had to run to coaching the seniors so unfortunately did not get much time to talk to Steve. Next time my friend!
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/29/2015

    by , December 28th, 2015 at 10:12 AM (Sarasota Y Sharks Masters GOLD Workout)
    ----- 75 minutes -------
    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20

    12 X 50 1:10--choice
    odd: easy even: fast

    2 x 100 strong 2:00
    1 x 200 fast 4:00
    Three rounds--pull or swim
    Negative split and descend 200's

    Swim Workouts
  10. Dec 28, 2015 - My Arms are TOAST

    by , December 28th, 2015 at 09:45 AM (Workout Swimmer)
    So we switched to LCM last week - and today makes four whole workouts in the water since then - OMG I hate the first 2 weeks back in long course!!! PLUS on Saturday, began a little bit of training for the Warrior Dash - using the ropes and other nonsense. GEEZ, this is going to be a long week - gonna make myself swim M-Thurs this week, as it is LCM each day and goes to long course only on MWF NEXT week.
    800 warm-up
    6 x 200; swim, pull, IM "twitch"
    100 easy
    6 x 150, 50 kick, 100 swim on 2:45
    10 x 100 pull on 1:45 - which was lovely, getting over 15 sec rest on each one, I needed that! (see above complaint about my arms!)
    300 easy
    Total: 4300 LCM

    Lose 10 lbs by Valentines Day
    Do the Elliptical 3 x week, building up to 30 minutes at a time
    Next meet: Auburn, Valentines weekend
  11. 12|27|15 SCM and drylands

    by , December 27th, 2015 at 09:08 PM (Blog)

    8 x 25 UWDK (+25 easy fr) on 2:00

    5 x 25 fr AFAP on about 5:00
    • filmed for review

    Random kicking for about 15 minutes


    Walked 400m

    Ran 1.5 miles (11:16)

    2 x 100m dash while trying to spin arms in a freestyle motion
    • very unnatural, don't try when others can view. does however engage strange muscle groups

    From my videos, it appears my stroke rate is slower. Even with the steep catch I use. My arms seem to move just as slow above the water, as below. I was once able to hold quite a fast turnover 2 yrs ago, maybe faster, maybe not, I'm not sure. I feel as if I have too many ST fibers (gross). Need to perform the dolphin kick freestyle, looking forward, with head up drill.

    I understand a percent of muscular fibers are able to change role through training. But I do not understand if this would be systemic change, or localized. For instance, if I've been running aerobically and the genomic change within cells occurs towards ST, does this occur everywhere? Or would it be localized (legs - FT:ST ↓, upper body - FT:ST remains unchanged)

    Updated December 28th, 2015 at 03:08 PM by __steve__

  12. Dec 24-27

    by , December 27th, 2015 at 03:24 PM (The FAF AFAP Digest)

    Thursday Drylands:

    I wasn't really ready to go to the gym after having done drylands son Tuesday, but Fort Son wanted to go ... so off I went.

    rehab ex
    flutter kicks on bosu, 2 x 100
    pike ups with feet on yoga ball, 2 x 10
    explosive fly pulls on double cable machine, 35 x 3 x 5
    explosive leg extensions, 90 x 3 x 15
    hip abductors, 120 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    combo skull crusher + straight leg raise, 45 x 3 x 12
    straight arm dips, 90 x 3 x 15

    1000 EZ in the pool afterward

    Friday: off


    5 mile walk-run on treadmill

    mini core workout at home:
    flutter kicks on bosu, 100
    TRX pendulum, 2 x 25
    TRX saw pikes, 2 x 15
    TRX forward & backs w/forearms on bosu, 2 x 15
    single leg deadlift w/10 lb DBs, 20 x 2 x 10 each leg

    Sunday: Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :45 (while they did 8 x 50 free)
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    They did 10 x 50 @ 500 pace @ :50
    I did 20 x 25 breast @ 100 pace
    150 EZ

    Then we did Jim's new set:
    6 x AFAP kick for :30 + 50 EZ @ 4:30
    -- I did these dolphin kick w/fins & board. Was getting to about the 60 yard mark on each :30 effort
    100 EZ

    Total: 2400


    I felt rather awful in the pool today -- maybe a combination of xmas hangover and a lot of drylands. Jim is obsessed with this new set -- 6 x :30 AFAP kick @ 4:30 based on a recent Swedish study. The set is designed to increase endurance, despite the ample rest. The theory goes something like: the free radicals from all out efforts create calcium leaking in the cell channels, which in turn prompts oxygenating mitochondria growth. I had to poke a little fun at him bc I've been doing a variation of that set (5 x 50 AFAP @ 5:00 for years), and have told him that anaerobic work produces aerobic conditioning effects. But this is the first time he's ever done such a set with me. We were theorizing that there might be some benefit from just pulling such a set too.

    My workout options are pretty limited for the next week plus with the high school pools closed, so I may have to go to Sewy quite a bit. There is a Pitt practice tomorrow at 3:00 that I can get to. Hopefully, there will be come later in the week as well. (I refuse to go to the 8:00 am practice.)

    Updated December 27th, 2015 at 09:24 PM by The Fortress

  13. 12|26|15 SCM

    by , December 26th, 2015 at 07:28 PM (Blog)
    weights: legs, chest, and back


    10 x 15.6m turn drill on 0:16

    20 x 15.6m turn drill on 0:30

    3 fly to bk turns
  14. 12|24|15 SCM, 25 test

    by , December 26th, 2015 at 12:02 PM (Blog)
    500 drill

    10 x 30m on 1:00
    • fr, hustle to 15m mark / 15m easy br

    1 x 25m fr, not quite AFAP

    3 x 25m AFAP fr, pushed on 5:00
    • timed by self-starting / stopping watch (~ 1 sec slow): 15.36, 15.17, 14.90

    2 x 25m AFAP fr, pushed on 5:00
    • timed by video: 13.8, 13.9

    1 x 25m fr, fast, for UW video
    • not timed

    Self timing method using my watch seems almost 1 second slow. Although there was a drop in time for those three sprints, I probably just started to "get the hang of" the method. Guestimating an accuracy of 0.9 seconds, and precision of 0.2 sec.

    Just a self-reminder this watch-timing is a useful tool to monitor performance changes with stroke modifications, or to do self checks (i.e., # SDK's, breakout angle, stroke tempo, or streamline). Using a camera for this might be better, but can be a hassel

    Updated December 26th, 2015 at 12:08 PM by __steve__

  15. Week 169 - Thursday

    by , December 24th, 2015 at 04:15 PM (After a long rest)
    I slept better last night but still woke up around 3:45am. I was also quite sore from both abs on Tuesday and the 12 days of Christmas yesterday.

    Today was another dryland workout.

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I felt so much better as I got going on this workout and by the end my aches and pains had disappeared for a little while. i added an extra all out on the vasa trainer at the end at race intensity.

    My ab power roller is supposed to arrive on Saturday so I will test it out next week. I plan on easing into it but my hope is to eventually use it for all the exercises in my core circuit. I would also like to add more vasa and leg exercises in my next training cycle.

    We started talking training ideas for next season this morning and I am looking at some meets this spring. Normally I am the one on the team prodding others for ideas but this time two of my teammates were the ones leading the discussion.

    Does anyone have any thoughts on training through a scy season rather than competing and the positive and negative affects.

    Merry Christmas everyone.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 12/28/2015

    by , December 24th, 2015 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to lane availability we will be limited to 75 minutes on all practices this week.

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

    1 X 100 moderate 2:00
    1 X 50 fast 1:30
    Four rounds--choice

    8 X 125 IM 2:30
    A 50 of each stroke-IM order- X 2
    #8 swim is freestyle and is warm down.

    Swim Workouts
  17. Wed Dec 23

    by , December 24th, 2015 at 09:49 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:

    500 (did 400)
    8 x 50 kick @ 1:15
    -- I did 4 regular backstroke, 4 burst+ cruise
    -- long course kicking is so tedious
    6 x 50 w/fins @ 1:20
    -- SDK as afar as you can and then cruise
    1 x 100 EZ

    Main sets:

    16 x 50 (4 fly, 4 back, 4 breast, 4 free w/some instructions) @ 1:20
    -- Did the first 12 as odds = 100 pace, evens = EZ, which wasn't that easy on this interval
    -- the last 4 I did free w/paddles @ 200 pace
    1 x 100 EZ

    3 x 200 IM or stroke @ 3:45
    No! I did 3 x 100 backstroke kick w/fins
    1 = I tried to do 100 fast, but had a terrible calf cramp on the turn so cruised second 50
    2 = all EZ
    3 = another try at 100 fast. got another calf cramp on the turn, but in a rare instance of non diva like behavior, I tried to finish. Limped in at 1:08
    1 x 150 EZ

    4 x 25 AFAP + 25 EZ @ 2:00
    -- did flutter kick w/board & fins
    -- was worried that if I took the fins off, the cramps would get worse, which has happened
    -- went 12s on the 25s (there's a rope right at the halfway mark)
    1 x 200 EZ

    Total: 2950 m


    Long course is just too ... long. Something felt off with the air/water last night. One of my dr lane mates said his lungs felt odd too. My "SDK as far as possible" were not very impressive. In general, though, I think I need to do more hypoxic work going forward.

    My son is dragging me to the gym this am. But I'm feeling pretty beat at the moment ...

    Happy holidays everyone!
    Swim Workouts
  18. Workout 12/23/15: evening

    by , December 23rd, 2015 at 08:03 PM (Maple Syrup with a Side of Chlorine)
    We've been busy for the past two days at work, and I am now off through Christmas. Monday night we tried out a new restaurant in town, Two Brews. It is set up similar to Chipotle and I needed a little help with ordering, but the food was good and we enjoyed a great late night dinner together before Emma headed back to Philly yesterday. This morning I went to PT and then did some errands, opting for a swim this evening ...

    200 free/200 back/200 im drill
    5 x 200 with snorkel [two pull with buoy, two with buoy and AP, kick]
    50 easy
    build a 100 IM [went 1:13 - first time doing breaststroke in a while)
    50 easy
    100 pull
    100 loosen and out
    (Solo/Rec/2400 yds/45 min)

    Relaxing for the night, with an episode of Seinfeld featuring Festivus, and now the cartoon version of Grinch!
    Swim Workouts
  19. Week 169 - Wednesday

    by , December 23rd, 2015 at 01:07 PM (After a long rest)
    I woke up at 3:15am this morning and could not go back to sleep. I even got up and read hoping I would drift back to sleep but alas I was awake. I was also pretty sore from abs yesterday. It still baffles me as to how long it takes to get in shape and how quick it is to be out of shape.

    Today was our 12 days of Christmas workout. I think Tom raised the bar this year and I would describe the workout as miserable. To make matters worse, as I was creeping along he played Christmas music on full volume. Oh how I felt like the Grinch(and it usually does not take much for me to feel this way about Christmas at the best of times).

    This took 96 minutes and was done just like the song:
    1x50 surf drill
    2x25 back
    3x25 no breathers
    4x50 free on :35
    5 buble rings
    6 turns
    7 push off the bottoms
    8x25 kick
    9 squats
    10 pushups
    11 bombs from deck
    12x25 fly

    We paired up for this which helped at least keep us honest and it was someone to push me. I think the most depressing thing about this type of workout is that in reality you get to round 7 pretty quick, but then you realize at number 9 you are only half way.

    I was really sore when I was done, and I seriously hurt all over as I write this post. Tomorrow I am going to do abs and lift and Saturday my little Ewok friend Mr Unruh is visiting from Austin!

    I am coaching a distance workout this afternoon for the seniors and then I coach the same kids over Christmas and New Year which will be a lot of fun.
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 12/24/2015

    by , December 23rd, 2015 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    400 kick + 100 swim

    1 X 100--reverse IM-- 2:00
    1 X 100 IM 2:00
    4 X 50--1 of each stroke-- 1:15
    Three rounds

    8 X 150 pull 2:30
    1-4: negative split
    5-8: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts