I came in a bit late this am (getting the house ready for an open house). That meant I had to warm up in the rec pool with no backstroke flags. Not ideal and perhaps contributed to some misadventures in my 100 back.
400 Mixed Medley Relay, 3:57, 100 back split, 1:02.11
We grabbed first place overall and will definitely end up high in the TT rankings. We also had two swimmers who had just swum the 100 IM, and were pretty tired. My 100 back was fraught with turn problems. They seem to be due to my stroke count from the flags changing from prior years. I'm wondering if doing a fair amount of backstroke with agility paddles has helped my pull? I've customarily taken 3 strokes and flipped. I did this on the first 25 and my feet went entirely over the gutter, no push off. A huge collective groan from my team on the side. I just started SDK-ing like mad. The second turn I took two strokes and was too far from the wall. The third turn I took 2 1/2 strokes and that worked best. But who can plan on that? I may have to work on taking 2 long hard strokes before flipping. Any other advice? That must have cost me .5+ seconds. If I had had only a decent turn, I would have had a PR; my prior best was 1:01.99 with the floaty suits. So, I was pleased with the time considering the execution problems. It's actually .3 faster than I went at Nationals last year, though I had a terrible day on day one last year for various reasons. I am hopeful I can take a second off that swim with a full taper. My splits were 29.7/32.4. I swam it 50 easy speed, 25 build, 25 sprint. I will stick to that pacing strategy at nationals. I did put in a split request for this event as well.
100 fly, 1:00.8, PR
I had a lot of rest after 100 back, which I was grateful for as that is an exhausting leg dominant event. I planned to swim the race 75 easy speed + 25 whatever I have left. The last 5 strokes were horribly painful and piano-ish. But I was thrilled thrilled with the time. I haven't swum a decent 100 fly in SCY since 2010 (1:01.3). Splits were 28.0/32.7. I can't really get these any closer without training more for this event. This is only .5 off the NR. That .5 was lost in the last 5 strokes for sure. Still, this was the end of a two day meet. I was very happy with it. It helped to have friends cheering at the end of my lane. I'm hopeful it will hold up well against nationals times. And I'm glad I got it off my plate for the season!
Women's 200 medley relay, backstroke lead off, 27.3
We finished first overall! I only had about 20 minutes after the 100 fly for this race. I did have time for maybe a 250 warm down. I thought my legs would be beyond fried for the 50 back. But they didn't feel too bad. I did feel a bit ragged the last 10 yards. But this is a great time for my 7th event over two days.
Overall, I couldn't be more pleased with my Zones meet. This is the best one I've had in years. I usually do a more gradual rest going into a non-taper meet than I did last week. But 4 days of drastic rest really helped zap the fatigue and produce some great times.
I may start using my nose clip for all my 50s.
Feeling quite bushed at the moment. Will just do a recovery workout tomorrow.
Updated April 21st, 2013 at 07:46 PM by The Fortress
Swam @ Huntsville Nat w/ Dave and Brandon. Long day. My wife and her friend ran a yard sale to raise some money to bring a Chinese orphan to the US to study for a year. It was more successful that I had imagined, After swimming, I was quickly put to work loading heavy items. I was relieved of duty to go coach my daughter's soccer game. That went great. The team passes really well and plays smart soccer. Score was 3-2 but we had three times the shots on goal. I stuck around to referee a game after that and headed home to be put on yard sale clean up duty. Finished that just in time to coach my son's U19 team. Somehow we blew a 4-0 lead but this was a team that clobbered us 2 weeks ago. We are better so I'll take it.
Matt coached the workout. First set was pretty tough. We were supposed to get :15s rest but Brandon was pushing off on a fixed interval so it ended up being more like :05-:10. The set felt more like a broken 1500... except we actually swam 2100m.
300 Easy 100 Fly/100 Free/100 Back
300 Easy 100 Free/100 Br/100 Free
200 IM Kick
4 x 50 - Descend to 200 pace (whatever that is... I've never raced a 200m free)
3 Rounds of:
* 3 x 200 descend - 3:00 (Supposed to be :15s rest - I was coming in at 2:45-2:55)
* 100 fast - 2:00 (Supposed to be :45s rest - I was making 1:20-1:25 which seems slow)
2 Rounds of:
* 400 Pull/Kick w/ fins by 50s. Use pull buoy as kick board.
* 2 x 50 Fast w/ fins
* 200 IM Smooth
On the second round, my calf cramped horribly on the fast swim w/ fins. Too much kick-not enough hydration. It finally worked out enough that I could finish the set. Still hurts now.
6 x 50 Fly w/ fins - 1:00
200 Cool down
weights - all muscle groups
Already warmed up.
10 x 50 @ 1:00 fr WF- 47, 45, 41, 38, 35's for the rest
500 fr real slow WF
8 X 25 FK @ 2:00- 24, 23, 22-21 for the rest
4 X 25 UWFK @ 1:00 WF, alternate belly/back
Updated April 21st, 2013 at 10:01 AM by __steve__
I was exceedingly glad I rested hard the last 4 days. I had a lackluster start, but from then on it was fast.
100 free, 58.4, Zones Record
This was a mediocre swim. I wasn't jazzed up to really really crank it with a relay soon after. I had a great start (9 SDKs) and took it out very conservatively given my concern with my 100 conditioning (28.0). Unfortunately, I only got a toe on my second wall, which stopped me dead in the water. Mollie said she say me stop dead/look splayed and wondered what happened as she zoomed by. This mistake demotivated me for my second 50, though I finished in 30.3. That botched turn cost me a good second, I'm sure. Definitely slower than my SCM 100 free from Dec. I've been frequently flipping too far from the wall in practice and I think this carried over to the meet. I've also never had fantastic flip turns since I race free infrequently. This is an item I really need to focus on. Mollie did point out to me that this time was a Zones Record, which did make me feel better.
Mixed 200 medley relay, 50 back lead off, 27.29
Our medley relay won overall with a 1:42. Our flyer went 22.0. Teen Fort split a 30 in evil and was happy. I was super pleased with my 27.29 leadoff, which is only .03 off my NR. I had a very good start. My only flaws were a bobble in my streamline on the second 25 and I was a bit too shallow (Yes, I hyper-analyze all technique aspects of my races.) I took fewer kicks on the second 25 since I was perilously close to a DQ on the second length at the Albatross meet. I did put in a split request on this swim in case anything goes awry at Nats.
50 fly, 25.90, NR
I had almost a 2.5 hour break until this event and two cups of java. I didn't even bother to get back in the pool to re-warm up. I knew it would be a tight race with Fall, Susan and Margaret (who all went sub 27). Fall and Susan didn't have a ton of rest after their 100 back. I was excited to swim, felt energized and just had a great feeling about the race before I swam. I wanted to win; I was dialed in. When I set the NR last spring of 26.3, I wondered if I would ever go faster. But I only took 7-8 SDKs off the wall at Greensboro. At the Albatross meet in March (where I re-set my SCM WR), I opted for 10-11 SDKs off the second wall and I did the same here. That is definitely faster for me, and I'll stick with that. I also hit my walls absolutely perfectly -- so very rare. But I was still shocked when I looked at the timing board. Just over the moon about this swim. It is actually faster than the 45-49 record done in a tech suit. This swim will be hard to ever replicate. I was a little surprised to go so fast in my third swim of the day. But I was rested and I always swim faster in the afternoon, which is when I work out.
Womens 200 free relay, 24.86 leadoff, PR/NR
Our free relay won too! I was very surprised by my time (put in a split request) because I was feeling tired. 4 events is pretty rare for me. I've been working on taking more SDKs on free too. I took 9-10 off the start; in the past I've done 4-5. My old PR in this event is from 2009 with a tech suit. I've beaten every other 50 tech suit time, but not this one. Adding SDKs was the ticket! I was almost startled when the wall came up so quickly. I will say that I took a good long look at the wall this time. Still felt like my flip turn was subpar. This is under the NR on the books of 24.91, but I saw a spanking new 50 year old swam a 24.80 in a Colorado meet. So I will need to go faster at Nationals. I really wish it wasn't the last event of a 3 day meet.
Thrilled with my day! And pretty pleased that my speed held up so well over 4 events. Feeling very tired now and am clad in compression gear. The couch beckons.
Updated April 21st, 2013 at 12:46 AM by The Fortress
Haven't had the time to blog this last week, so I've just been entering my workouts into the FLOG and got to thinking I should go ahead and put Monday thru Saturday workouts in a single blog entry... that way I can take a look at a whole week at once, maybe see what folks think of this workout schedule. I wish I could say I was more intentional this week, but there were several days when I got to the pool and still had no idea what I was going to do. I did try to keep the hard day-easy day alternation and do have a sense for when I "need" to do 200s or 100s or 50s.
MONDAY (3500 SCY/75 mins):
1200 (alt. fr/pull by 200s)
3 x 200 fly on 5:00 (all around 4:00)
1 x 100 fly on 3:00
200 (100fly/100 bk)
400 fr EZ
TUESDAY (3800 SCY/70 mins):
400 ez swim
4 x 100 on 1:45
4 x 50 on :50
20 x 100 on 1:40 (1:28-1:34)
4 x 50 on 1:00-1:15 (200 IMO)
4 x 100 IM on 2:15
200 ez fr
WEDNESDAY (3000 SCY/60 MINS):
4 x 50 spear w/ fins on 1:00 (:45-:46)
4 x 50 pull on 1:00 (:44-:46)
4 x 50 pull w/ paddles on 1:00 (:44-:45)
4 x 50 free on 1:00 (:39-:40)
200 pull on 4:00
200 fr on 4:00 (2:52)
400 recovery swim
12 x 25 kick w. fins on :40 (4IMO: fly, bk, br--no fins on br)
8 x 50 on 1:00 (400 IMO)*
*Fly: :49, :53; BK: :48, :48; BR: :54, :57; FR: :47, :46 [total time 8:00; swim time: 6:42 for the 400 IM]
THURSDAY (4200 SCY/80 mins):
200 spear w/ fins
200 spear w/ fins
200 bk spear w/ fins
200 bk pull
200 fr (avg 3:08s)
50 recovery swim
1 x 200 fr hard (2:50) on 4:00
5 x 100 on 2:00, swum as:
-100 fr hard (1:16)
-100 fly (1:48)
-100 bk (1:48)
-100 br (1:54)
-100 fr (1:25)
300 EZ recovery/cool-down
FRIDAY (2000 SCY/38 Mins):
500 ez fr
20 x 50 on 1:00*
500 ez fr
*50s were :42-:44, w/ every 4th at :39
SATURDAY (5600 SCY/110 mins):
WU: 600 (200 fr/200 pull/4 x 50 on :50)
MS: 3 x thru:
12 x 100 fr on 1:45 (1:26-1:34)*
400 IM on 8:00 (7:05, 7:08, 7:22)
CD: 200 fr EZ
*only in the last set did the 100s fall consistently over 1:30-1:31; the last four were in the 1:33 range. The first set was all under 1:30; the second set was right at 1:30-1:31, with a few falling in the 1:27-1:29 range.
The whole week was kind of a mess now that I look back on it, but I'm encouraged by today's sets of 12 x 100 on 1:45; times are coming in a lot faster the what they were a few months ago for similar workouts; and back then I was doing 100 or 200 IMs between sets, not 400 IMs.
Lately the Y has been great at 83 degrees. Managed a great distance pace workout.
500 free kick w/zoomers
40x50@:50 free #1-20 w/strapless paddles, bouy & snorkel holding :45 #21-40 no equipment 21-30 held :44 31-38 held :43 then went :42 and :41
200 free EZ
200 fly w/monofin 50 rt arm/50 lt arm/50 kick/50 swim
200 fly kick streamline w/monofin
5x100@1:45 free EZ
500 free kick w/zoomers
Total 5000 yards
SCY@Fort Myers Aquatic Center
Air temp of 76, pool at 79
Cloudy skies with humidity at 73%
200 FR as 2(25RA/25LA/50CU)
6x50 FR K on 1:00 desc 1-3,4-6
4x75 FR P on 1:10 desc 1-4
8x25 FR S on :30 desc 1-4,5-8, SPL-6 (cycles)
6x200 FR on 3:00 desc 1-3,4-6
Did 2:15, 2:14, 2:12, 2:16, 2:13, 2:10
1000 FR Pull w/agility paddles-tube-buoy
Steady state technical swim, negative effort second 500
6x200 K on 3:30
4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round
51, 49, 48, 46
49, 48, 47, 45
50, 49, 46, 44
49, 48, 46, 44
Had to swim SCY at FMAC since FGCU was unavailable due to GCST weekend swim meet. After only LCM last six weeks, SCY felt awkward.
This morning I swam at Riverbank with a friend. The kids team wasnít there, and it was remarkably uncrowded for abou the first 45 minutes of the session. (Then word must have gotten out). Hereís what I did:
1000 warmup (400s, 200k, 200p, 200 IM d/s)
200 pull with paddles, build
5 x 300:
Odds FR pull with paddles
Evens ST/FR by 50s, with ST IM order
[On the 4th one I tried doing 20 sprint / 30 easy on the stroke parkómust have pushed a little too hard, had to get out and do my emergency inhaler.]
200 warmdown + play
Tomorrow Iím going to a local meetóthe Commissionerís Trophy Relay meet, which is a free annual event run by the NYC Parks department. It was the first local masters meet I attended when I moved to the city, so I have a soft spot for it and am glad I can attend this year. Back then, in 1994, it was held at Riverbank, which is only 4 ft deepóI canít believe we were allowed to do dives off blocks into that depth, but we were, and did. Now the meet is held at the lovely Flushing Meadows Aquatic Center, which was built for NYCís 2012 Olympics bid, and is where I go for diving practice.
When I signed several weeks ago, I chose to all four 50s, and Iím so very glad now I did. Then I was thinking sprints because I was excited about developing more strength and power with my lifting and diving, but now after being on a reduced workout schedule for a while Iím just happy I wonít have to swim more than two lengths at a time. Itís been a while since my last meet (since Iceland last May), and I was realizing as I was packing my bag for tomorrow just how out of practice I am at the whole getting-ready-for-a-meet thing. (Itís still far easier than preparing feeds for a multi-hour swim though!)
Todays workout was ahead of my daughters inter squad meet and was only 60mins. The workout was a mix of aerobic and quality sets. I really enjoyed this. The reduction of yardage was great too.
500 swim with snorkel
10x50 catchup on 45
5x50 kick on 50
5x50 12.5 fast,12.5 easy on 50
3x100 best avergae on 1.10
5x100 kick with fins on 1.30
4x50 AFAP with fins on 1.30
500 with snorkel
I went 59,1.00,1.00 on the 100s and then went 22s with the fins on the 50s.
Updated April 20th, 2013 at 04:14 PM by StewartACarroll
300 IM (k,dr,sw by 25)
4 x 25 choice (odds build, evens easy)
6 x 75 @ 2:00 AFAP
*1-4 50 k w/fins , 25 swim
*5&6 same but w/o fins
* 25's and 50's focus on speed and form strong swims
100 IM mod r/20
4 x 25 fly r/10
100 IM build each 25 r/20
4 x 25 bk r/10
100 IM mod r/20
4 x 25 br r/10
100 IM build each 25 r/20
4 x 25 fr r/10
100 fr mod r/10
50 fly r/15
100 fr build r/10
50 bk r/15
100 fr mod r/10
50 br r/15
100 fr build r/10
3 x 50 fr build r/10
3 x 50 stroke fast r/20
3 x 50 fr build down r/10
200 pull , stretch out swim
turn work from middle of pool
We had a large crowd (for us) this morning. I am feeling better in the water which is good. What little bit of fly endurance I had before my little break from the pool is slowly coming back. This short stroke w/o was exactly what I needed.
Only time for a short swim tonight. I had to attend my daughter's "Math is Cool" competition. All the 4th grades from the various elementary school in central Washington were there for the competition. They did various individual and team testing first, then I came later and watched the "college bowl" games being played. They were paired up against 3 other schools in our room, and each went against the other schools in a battle of sorts. Needless to say...our school was there...may not have answered many questions ahead of the other teams buzzing in...but they were there, and had fun.
Some of the questions were EZ (remember, these are 4th graders), but other questions were like "HUH????" and made me think of the gameshow "Are you smarter than a 5th grader?" w/ Jeff Foxworthy. I'm glad my daughter had fun tonight.
Quick swim, there were very few kids there tonight with the meet going on this weekend in Spokane. I was able to get my own lane, and also able to just blaze my way through my own workout before I had to get out...
400 Free Pull
300 IM Drill on the Fly
200 Flutter Kick w/ board
4 x 125 Free Pull @ 1:35 (avg'd 1:23/1:24)
4 x 100 (1 of each stroke IMOrder) @ 1:30
4 Rounds of:
75 Free Build @ 1:00 (about :53s)25 Free Sprint @ :45 (:14-15s)
100 EZ and gone
Swim meet coming up on Sunday, USAS with the kids. Hopefully I'll keep up with them. Lots of fast ones there this year which is great! I doubt I'll make the podium for the distance pentathlon this time.
400 IM, 200 Back, 200 Breast, 200 Fly, 200 Free
LCM@FGCU Aquatic Center
Air temp 78, Water temp 78
Sunny, humidity at 84%
400 FR as 4(25RA-25LA-50CU)
400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
200 FR as 4(25 CU 25 Fast)
4(4x50 on 1:20, 1:00 rest)
*35-34-33-32, 33-32-32-32, 32-32-32-31, 32-32-32-32, 2:00 rest, right into...
6x100 on 2:30, swim as 1st 50 in :38, negative split 2nd 50
*1:15, 1:14, 1:13, 1:14, 1:12
---200 Fly as 2(25RA/25LA/50 DPS)
---100 FR as 2(25 kick/scull, 25 CU) w/snorkel
1000 FR on 15:00 w/agility paddles-buoy-tube
*13:38 right into...
4(4x50 FR on 1:00, 1:00 rest) w/fins
*32-31-30-30, 31-30-30-30, 31-31-30-30, 30-30-30-29
---100 FR DPS
2(5x100 FR on 2:00, 1:00 rest) w/agility paddles-buoy-tube
*1:18, 1:17, 1:16, 1:16, 1:16 - 1:18, 1:17, 1:16, 1:16, 1:15
400 FR as 4(50CU/50DPS) w/fins-snorkel
Finished the week with quality swimming in preparation for a moderate taper next week leading into the OW 5K swim at Miramar Lakes.
Took yesterday off and felt off today. Also pondered riding my road bike again but that would require new components and a helmet, maybe later on this summer.
500 WFS fr
2 x 50 @ 1:00 fly/back WF- 35 and 41
4X501) UWFK on belly- 31 (40m hypoxic)2) on back easy3) UWFK on back- 35 (40m hypoxic)4) on back easy
FAST (attempt at) 50's
8 x 100 @ 4:00 free (50 fast/50 easy)- 32, 34, 39, 38, 39, 40, 38, 40 for the fast 50's
Two days ago I was kicking those UW further without air and 3 seconds faster, very strange. Those 50's seemed much slower than what I thought I would do - LOL. Maybe there was nonproductive currents, or perhaps I had a hangover from the bottle of Merlot I nearly polished. Whatever it is, I'll happily take those times as a benchmark for improvement in future workouts.
I don't work Fridays but do work Sundays, so I had the entire day off. When I got home from the pool I assembled my new push mower, then spent from 2 to 7 PM doing work in the yard - finishing just in time for a thunderstorm.
Thursday -- 1400 w/some bursts
Friday -- 1000 EZ
Feeling much better and less tired than at the beginning of the week. My wolf pack has arrived and we are about to dine.
Rolled out of bed and into the pool this morning as planned:
200 fr/200 bk/200 im drill
2 times thru:
- 100 kick
- 200 swim (half fr, half bk)
(Solo/Rec/1200 yds/20 min)
7.5 miles for the week on five swims. Now bad. Planning to get up to ten miles per week by the end of May while adding open water swims to the mix.
Swam w/ Dave and Dave. Got more sleep last night. Maybe I'm finally getting through this sinus infection. Workout today was modified from a workout 3 years ago when I turned 40. It probably made more sense back then. Instead of 3 rounds of 40x25, we did 10 rounds of 3x100.
600 Warm up
5 rounds of:
* 100 Stroke - 1:45 (fly,bk,br,fly,bk)
* 100 Pull - 1:15 (made 1:05s, 1:00 on last one)
* 100 Kick - 2:00 (fly,bk,br,fly,bk)
5 rounds of:
* 100 Stroke - 1:45 (br,fly,bk,br,im)
* 100 Pull - 1:15 (made 1:03-1:05, 1:01 on last one)
* 100 Kick - 2:00 (br,fly,bk,br,im)
12 x 50 - 1:00 (IM Order x 3)
Did these hard. Fly was :33-:35, Bk was about :45 , br was :38-:40 and free was :31s
12 x 50 Kick w/ fins - 1:00
Odds underwater sdk down, easy back
200 Cool down
My wife's flight was delayed last night and I never got to bed until about 11.30pm and as such I did not get my required sleep, meaning this morning was tough in the pool. I felt sore and sluggish.
400 swim with snorkel
6x50 catchup drill on 45
4x(100 kick on 1.45, 200 free swim on 2.20)
15x100 swum as:
5x100 on 1.20
4x100 on 1.15
3x100 on 1.10
2x100 on 1.05
1x100 on 1min
3x(50 AFAP with fins on 2mins, 100 DPS with fins on 1.45, 25 AFAP with fins on 45)
I held 2.08-2.10 on the transition 200s, but felt really crappy, just stiff and sluggish. The descending 100s were fine until the 2nd one on 1.05 when it got tough, but I made all of them. The swims with fins were fun and I went 22-23 on the AFAP 50s and 11s othe 25s. I was not on top of the water like Wednesday morning but still fun.
My daughter has a meet tomorrow morning and I need to be at the pool at 7am to swim before the meet so another early start tomorrow. I plan on going to bed early tonight!
I have a LCM meet next weekend so this was a good time to try my hand at a strong 1500 swim this morning.
500 free kick w/zoomers
1500 Free w/paddles & bouy for time went 23:45 I could tell by my splits I back halfed this swim and it felt good
500 free kick w/zoomers
500 free EZ w/snorkle
Total 3500 meters
Coach swap day today. Tonight we had the "Splash Group" coach, or the intro level kids coach, who is also the masters coach/swimmer, so she and I know each other well. She's honestly a little to nice to be a coach full time of a senior level/advanced group, and the practice was a bit easy tonight. Though she did give us a good main set that I took advantage of.
10 x 75 w/ fins (I did not use fins due to the blisters on my feet) @ :15 rest
25 Flutter Kick w/ board50 Free Fast using legs to drive
I didn't get more than 1 x 75 behind the group, and actually kept 1/2 of the total group even with me, without the use of fins.
5 x 100 Back @ 2:00
(25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke)
10 x 100 @ 2:00
Odds Free/Evens Back
1st 25 - 4 SDKs2nd 25 - 5 SDKs3rd 25 - 6 SDKs4th 25 - 7 SDKs
Needless to say, I didn't make many of the 3rd and 4th lengths. Some of the kids do such small fast wimpy SDKs that they somehow "complete" 7 of them before I've begun my first one. I do hold a fairly long streamline glide before initiating a kick though.
Had a bit of break time her as she explained the next set, and waited for the minute hand to get to a good starting point on the clock (30) for time reference...
Main Set: Broken 1650
11 lengths :15 rest after
10 lengths :15 rest
She wanted us to start out "EZ", and descend the set as the distances got shorter. I took the opportunity to crank out a good broken 1650 in practice since we only had 2 in the lane tonight.
If done correctly, and you actually take the 15 rest like you're supposed to, you can subtract 2:30 from the time to get your broken 1650 time.
I pushed it pretty good. A few of the times I remember: 275 - 3:05, 200 - 2:11, 100 - 1:04,
My total time was 20:30, so minus 2:30 puts me right about 18:00 for a broken time. I did an 18:03 in my meet back in January when racing with That Guy. Tonight...full beard, drag suit, no cap, minimal lap traffic.
8 x 50 Kick w/ board
1st 4 no fins @ 1:152nd 4 w/ fins @ 1:00 fast (I did no fins again)
25 EZ to the deep end
3 x Dive 25s and walk around
100 EZ and out
LCM@FGCU Aquatic Center
Air temp 77, Water temp 78
Sunny, humidity at 86%
1000 FR as 4(200 CU, 300 DPS)
3x400 FR on 1:00 rest, w/agility paddles-buoy-tube, desc effort by 400 1-3
4x300 FR on 1:00 rest, w/snorkel-fins, each 300 as 3(25RA-25LA-50CU)
6x200 FR on :20 rest, build effort by 50 1-4 each 200
12x100 FR on :10 rest, 50 smooth into 50 FAST
---400 Kick w/fins
400-300-200-100 FR on 1:00 rest DPS w/fins-snorkel
Moderate recovery workout, no times off the clock, just swimming with variable effort, stroke drills, sets with equipment and a stroke form emphasis on EVF balanced by efficient 6-kick swimming.
Updated April 18th, 2013 at 10:02 PM by fdtotten