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  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/11/2016

    by , April 9th, 2016 at 02:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40

    1 X 400
    Alternate 100 swim/100 kick

    5 X 100--choice 2:00
    75 perfect/25 fast

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    CHOICE OF SETS:
    sprint/middle distance:
    10 X 50--choice 1:15
    odd: perfect/easy even: descend 2-4-6-8-10 to fast

    OR

    distance:
    14 X 50 1:00
    odd: perfect even: race pace(500-1000-or 1650)

    WARM DOWN
    Categories
    Swim Workouts
  2. 4|8|16 SCY slippery block pool

    I never look forward to the pain of AFAP 50's from block

    warmed up for 15 minutes with fins

    50 #1 (track start)
    • 26 low
    • back foot slipped
    • took one breath back
    • even split the 25's lol

    https://youtu.be/48ZvN-3f390

    10 min eazy with fins

    50 #2 (grab start)
    • 26 flat
    • one breath

    10 min easy with fins

    50 #3 (grab start)
    • 25 high maybe
    • took 2 breaths, 2nd half
    • felt the lactate but still fastest swim

    https://youtu.be/osopnuFY76w
    10 min easy

    25 AFAP with fins

    Haven't tried grab start in 2 yrs, might be faster for me and worth returning to.

    The last 50 was the fastest, but oddly I was already toasted, and I even had to take 2 breaths for it (less oxygen from increased LA). This just supports the notion that minor changes in the start (or turn) will have a significant impact on overall time, whereas swimming tired has less impact than expected. Hell, the 2 breaths I took (clearly seen in video) were more like gasps, and furthermore taken out of streamline. Maybe the first (slowest) 50 simply had the worst start but fastest swim. In media player, if I pause the vid of it midway my feet are in the air turning.

    Lesson, treat entire 50 race as nothing more than a solid start with a good turn

    Updated April 9th, 2016 at 12:39 PM by __steve__

    Categories
    Uncategorized
  3. Week 184 - Friday

    by , April 8th, 2016 at 10:00 PM (After a long rest)
    I had a busy day yesterday with my out and back day trip to Denver. I wish I did not have to do this trip but unfortunately this one was really important and I could not get out of it. I was fortunate enough that my meeting went as planned and I caught the earlier flight home getting back to Dallas in time to have dinner with my wife and kids. I even went to bed at a reasonable time.

    I slept well well last night and felt good(yes good for a change). This morning was a special treat because both my kids came to the pool with me. My son has decided to take his life guard certification and is now trying to get in shape ahead of the test. This morning was my daughters first morning practice this season and she swam in the next lane to me with many of her training group. It's fun to see how much she has improved. After the workout we even went to breakfast which was fun also.

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

    main sets
    12x75 with snorkel done as streamline kick, finger tip drill, swim by 25 on 1:10
    8x50 kick on :45 best average
    10x50 back on 1min best average
    3x400 free on 5:20

    warm down
    200 easy

    on the kick Tom told my daughter to beat me and she did; she held 35-37s(OMG) while I trailed with :37-:39s. On the best average 50s back I held :28s. This was a great set for me and I felt really good. My daughter held :30/:31s which is near enough the same time she went at TAGS. She has really stepped up her efforts and is getting really fast.

    My my son lifted and then swam. I think he will do fine on the swimming portion of the life guard test with some work over the next month. I am happy he is enjoying the water.

    It it was really fun seeing my kids in the water today and I am very lucky to have two terrific kids.
    Categories
    Swim Workouts
  4. Workout 04/08/16: evening

    by , April 8th, 2016 at 07:51 PM (Maple Syrup with a Side of Chlorine)
    It was nice to sleep in today and have some time for errands with my wife. We had off and on snow flurries all day which meant a snow-globe look at times outside. Tonight's swim was simple - meet warmup with two sprints and an extra 100 easy (1400 yds solo).

    Things are coming together for the meet tomorrow. We currently have 28 swimmers although it looks like my daughter will not make it home this weekend to join us. I anticipate some same-day entries, in fact I know of at two because they are flying into our small local airport from Concord, NH! I have my son on pickup duty and will try to get a picture of the plane.

    Refs, timers, scorers, giveaways and bake sale are in place. Now for a good night's sleep and clear travel lanes for warmups at 9am. I plan to get there a little after 8 to get lane lines in and help with set up.
    Categories
    Swim Workouts
  5. Thur April 7

    by , April 7th, 2016 at 04:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 rounds:
    4 x 50 burst + cruise @ 1:30
    1 x 50 EZ

    100 EZ

    2 rounds:
    4 x (25 AFAP + 75 EZ) @ 3:00-3:30
    1 x 100 EZ

    5 x 50 free w/paddles, Lochte turn @ 1:30
    150 EZ

    Total: 3050


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


    After yesterday's double, I planned a short speed workout for today, and that was definitely all I had the energy for. Still dragging with a lot of chest congestion, and losing my voice. If I feel like crap tomorrow, I'll take the day off. It's been 6 days in a row anyway.

    I looked back at my blog from this time last year. Late March-early April, I was suffering from allergies, had an ear infection, had an allergic reaction and was on prednisone. I only swam 2 events at Zones, and my times were terrible. I love spring, but it really hates me. I just hope there is time for my negative reaction to spring to recede. I'm glad that I'm not entered in Zones, though this will be the first time in my masters career that I've missed it. Being sick during a taper is one thing. Being sick on meet day just sucks.

    Updated April 7th, 2016 at 10:08 PM by The Fortress

    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout 04/08/2016

    by , April 7th, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    8 x 100
    4 on 1:45
    4 on 1:30

    1 X 600
    Alternate 100 swim/100 kick

    4 X 50 choice 1:15
    Descend to 100%
    1 X 50 easy

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    $$$$ RACE PACE SWIMS $$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  7. Wed Apr 6

    by , April 7th, 2016 at 10:32 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    natalie coughlin stability exercise, 1 x 10 each leg
    single leg stand on flat side of bosu in streamline w/pair of 8 lb DBs, 1:00 each leg
    hip thrusters, 35 x 3 x 15
    good mornings, 95 x 2 x 5, 100 x 2 x 3 (max)
    push press, 60 x 4 x 6
    HS hi row, 170 x 4 x 5
    explosive leg extensions, 105 x 3 x 30
    resisted standing broad jumps, 30 x 2 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops w/10 lb DBs, 2 x 5
    freestyle boxing punches, 2 x 20
    hip adductors, 150 x 4 x 8


    Swim/SCY @ Pitt

    Warm up:

    500 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    They did: 2 x (8 x 25 @ :30) of something or other
    I did: 2 x (4 x 25 burst + cruise @ 1:00 + 50 EZ)

    Main sets:

    They did 6 rounds of:
    8 x 25 @ :30 (2 fly, 2 breast, 2 back)
    2 x 100 @ 1:40 (IM or stroke)
    1 x 50 EZ

    I did 5 rounds of: (2 rounds fly w/fins, 2 rounds breast, 1 round dolphin kick)
    8 x 25 @ 100 pace @ :40
    1 x 100 EZ

    I did 2 x 25 of the 6th round, but was cramping so I stopped and did 200 EZ

    Total: 2850



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


    I felt really rough when I woke up yesterday. I dragged myself to the gym around 1:00 pm, and felt much better afterward. So much better that I decided to go to Pitt for practice. The club kids are on break so we had a lot more lanes than usual. I shared a lane in the deep end with Lindsay and modified around her. I was glad that we were doing 25s though, and I needed some 100 pace work. Still, after a hard gym session, I started to really strain on the third round. Breast @ :40 is not easy.

    I'm sore from weights today, but I think this is the strongest I've been in years.

    I didn't feel too badly this am, just some fatigue and chest congestion. And I'm starting to lose my voice. It definitely seems to be allergies that have plagued me. And the weather here is crazy -- one day 70, the next day 30.

    I am very jealous of Fort21. The Aussie Olympic Trials are in Adelaide and she is attending for a few days before her spring break trip.

    Updated April 7th, 2016 at 10:48 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. 4|5|16 & 4|6|16


    SCM 4|4

    (forgot details but it included IM turns)

    15 x 25 or 50 on 5:00

    5 x 50 on 3:00

    DRYLANDS: Weights / BW (Lower body, chest, back), stretching



    SCM 4|5

    7 x 35 on 2:00
    • nb fr, fast

    2 x 35 on 3:00
    • nb fr, faster

    10 x 20 on 1:00
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m fr
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m bk
    • repeat above 1.5 x

    4 x 20 on 0:30
    • 10m fr - turn - 10m fr

    2 x 25m flutter kick from side dive AFAP on about 2:00
    • 17
    • 19

    DRYLANDS: Weights (RC, shoulders, triceps), stretching



    SCM 4|6

    8 x 50 fr on 1:00 (warmup)
    • high 40's build to high 30's
    • I shouldn't bother with these aerobic warmups anymore (need to take Fort's advice more often). This simple set nearly drained shoulders.

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m ez
    • 40's flat

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m med
    • 30's mid+

    20 fast = (10m)(turn)(10m)
    25m flutter kick from side dive AFAP
    • 17

    23m UWDK
    • 17

    25 ex kick

    DRYLANDS: Weights (Lower body, back, chest) 30 min, stretching




    Plan to make it to the SCY pool with flimsy blocks on Friday. Will bring the GoPro. Have weekend warrior duty this weekend which means I must work a double shift on Sunday.
    Categories
    Uncategorized
  9. Week 184 - Wednesday

    by , April 6th, 2016 at 02:17 PM (After a long rest)
    I had a good night of sleep last night and felt a little more energetic this morning. Today's workout was not easy but I adapted the 16x50s and pulled back a little on the effort front. I felt tired but way better than the past few weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    12x50 drill/build by 25 backstroke on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    3x(4x50 free on :55 at 200 pace, 100 easy on 2mins)
    200 easy
    4x(2x50 finger tip drag drill on 1min, 2x50 kick on 1min done as 25 underwater on back, 25 streamline kick)

    Warm down
    200 easy

    This workout does not look like much but the 3x4x50 were hard but I held :26/:27s. The rest I swam pretty smooth focusing on strokes.

    Tomorrow I have a day trip to Denver and leave at 6am and don't get back until 11pm. It's going to be a long day!
    Categories
    Swim Workouts
  10. Ask the ALTS Lead Instructors

    by , April 6th, 2016 at 02:01 PM (Ask the ALTS Experts)
    This issue's questions answered by Lead ALTS Instructor Bill Meier

    Q: I have a student whose legs sink, no matter what I try. Any tips?


    A:
    When trying to float on either their front or back, some students will find that their legs donít float to the surface. This lack of buoyancy is natural and as an instructor, reassure your student that she'll be able to counteract this. Remind your student that head position will have a direct effect on the position of the body in the water. When the head is raised higher out of the water, the legs will sink. Have your student try to float with her head deeper in the water. For some students, the legs will come up if the head is all the way under on a front float. If the legs are still resting on or close to the bottom of the pool, ask the student to kick gently. If this doesn't work, which would put your student in a very rarefied group, have your student put on a pair of fins to make the kick more efficient and keep the toes pointed.

    Q: My student wants to learn sidestroke while keeping her face out of the water,but she keeps tipping onto her front. What can I do to help her correct this?

    A:
    Have your student grip a kickboard from the top so her whole arm is supported by the board. If fins are available, have her put them on. With the arm holding the board extended above the head, the student should lean on the board so that the shoulder of the arm holding the board faces the bottom of the pool and the other shoulder is out of the water, pointing toward the sky or ceiling.

    Now, the student should be floating sideways in the water and begin flutter kicking side to side, not up and down with her ear on the side of the kickboard as she looks up toward the sky or ceiling. Once the body position and kick have been established, introduce the scissor kick, reminding the student to "kick, glide, kick, glide." Next, add the pull with the free arm.

    Finally, take away the board, explain the whole stroke, demonstrate this yourself, and ask your student to try the same motion without the board. Once she's comfortable with the motion, take away the fins, and she should be swimming sidestroke.

    Q: My pool has a significant drop-off about 10 feet from the wall. My students freak out when they see the water getting deeper. How can I convince them that it's OK to keep swimming?

    A:
    If your student assures you that she's not afraid of deep water, but then freaks out when the bottom falls away, let this happen only once.

    Tell your student to get out of the pool and ask her to tell you about what she just experienced. Then explain that the water that supported her in the shallow end will do the same in the deep end--the only difference is the distance between her feet and the bottom.

    Next, with you in the water holding a floatation device that can support two people, have your student enter the water by the ladder. Move to the side as she holds on to the ladder. Remind your student that you are there to help, if needed.

    Have your student do a supported front float, asking her to look around the pool while her face is in the water. Remind her to focus on the positive. Once your student relaxes, have her glide short distances diagonally at the corner of the deep end, extending the distance as her comfort and confidence increases. Swim along the side toward the shallow end, explaining that she or can stop and hold the side at any point. And don't forget to congratulate your student on her remarkable progress.

    Send your questions to Education Manager Holly Neumann!

    Updated April 12th, 2016 at 02:07 PM by Adult Learn to Swim

    Tags: alts
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout 04/07/2016

    by , April 6th, 2016 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout--1 week out
    SCY
    WARM UP:
    4 X 200 3:30

    1 X 600--alternate 100 swim/100 kick

    8 X 25 sprint kick :45
    1 X 50 swim

    6 x 50--choice 1:15
    1-3: perfect stroke
    4-6: descend to 100%

    3 X 100 2:15
    All three strong--85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Workout 04/05/16: evening

    by , April 5th, 2016 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a quiet day off. After hitting the grocery store with my wife, my son and I went to a local pizza shop to watch the Red Sox-Indians game with some slices and soda. We then went to the oral surgeon for his wisdom teeth removal consult, fun that he can look forward to in about a month. After supper I hit the pool...

    200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (IMO)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)
    --------------------------------

    At the beginning of practice there was just Matt and me, but then the pool filled up as Carol, Tim, Julie and her friend did the workout while Matt, Gabby, and Peggi swam on their own. I did my taper workout #5 so I was in and out quickly. A couple of days of work before an easy swim Friday and our meet on Saturday.

    Updated April 6th, 2016 at 11:01 PM by rxleakem

    Categories
    Swim Workouts
  13. Tues Apr 5

    by , April 5th, 2016 at 03:02 PM (The FAF AFAP Digest)
    2200 EZ @ LA Fitness


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


    I really felt rotten yesterday, and I woke up this morning feeling no better with the added bonus of a cough. I don't know if it's a new virus or if I overdid it with the Saturday meet + Sunday double. I don't want to be alarmist, but if I don't recover soon, I may have to abort nationals. My plan was to train like a demon for the next 2.5 weeks. If I can't, I will have to put in the training before and during nationals instead. I'm much more focused on Canadian Nationals. I was just going to USMS Nationals for fun, and because I haven't been to nationals in three years. We'll see ... I actually feel somewhat better after the easy swim. It's been 17 days ... I'd just like to wake up and have my usual energy. I know just how my teammate Stewart feels!

    If anyone is interested, here are the psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/06/2016

    by , April 5th, 2016 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    4 X 200 3:30

    1 X 800
    Alternate 100 swim/100 kick

    10 X 50 choice 1:15
    #3-6-9 are fast--#10 is easy

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    $$$$ RACE PACE SWIMS $$$$
    1 X 200 broken 8:00
    Broken :10 @ 100

    1 X 100 broken
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Week 184 - Tuesday

    by , April 5th, 2016 at 08:52 AM (After a long rest)
    Tom told me to back off this week and get some sleep. I plan on taking his advice despite Nationals still being a month out. This morning I swam only instead of dry lands and swimming. I went to bed as soon as I got home from coaching and slept good. My poor wife has flu like symptoms and is off to the doctor today. I slept in the spare room so that selfishly I don't catch it. She is feeling rough; poor girl.

    The pool was setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 streamline back kick with fins on 1min
    2x(4x50 free with a turn on :50 at 1000 race pace(:30), 100 easy)
    10x50 finger tip drill on 1min

    Warm down
    200 easy

    i was able to hold :30 on round 1 and :29 on round 2 of the short race pace set.
    Categories
    Swim Workouts
  16. Week 184 - Monday

    by , April 5th, 2016 at 08:46 AM (After a long rest)
    I had a great weekend starting Saturday shopping with my wife and kids and ending on Sunday fishing with friends in east Texas(we caught a ton of 4-5lb bass, big 2lb crappie and blue gills(plate sized fish). It was a really great weekend. The only negative was that we did not get back until nearly 11pm and I had not eaten so by the time I ate and went to bed Sunday night ended up being a really short night of sleep making Monday's aerobic workout seem even tougher.

    The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    9x300 descend 1-4,4-8. On 4:30
    10x50 with fins on 1min done as 25m underwater, 25m streamline back kick

    warm down
    200 easy

    i descended from 3:36-3:30 on the 300s. We were told to do 8 but somehow I ended up miscounting and I did 9. Go figure!
    Categories
    Swim Workouts
  17. Workout 04/04/16: evening

    by , April 4th, 2016 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Had a very busy weekend at work and much to everyone's surprise some snow moved into the area yesterday and this morning, which gave me reason to break out my snowman tie

    [Scrapping off my van before leaving Sunday morning for work]

    200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO on fast, float on EZ

    200 even more EZ (if possible) and out
    (Solo/Rec/1800 yds/45 min)
    --------------------------------------------
    Felt pretty good in the water and actually got under the :20 mark on the fast 25 breast. Right now we have 15 swimmers for the meet [got your entry, Greg] and I am hopeful that we will end up around 30 or more. My buddy Bill in with the PaceMakers was most helpful in suggesting that his team drive up for our meet in place of practice this weekend, so that should help to boost our numbers. Officials and meet volunteers in place, now for folks to come and enjoy!
    Categories
    Swim Workouts
  18. Monday 4-4-16

    500 (200 swim/50 kick repeat)
    500 (150 w/bouy, 150 w/paddles, 200 w/both)
    400 (100 IM kick, 100 IM drill, 200 IM swim)

    4 rounds of
    250 pull @ 3:45
    3 x 50 @ 45 descend
    2 x 50 kick @ 1:05 sprint

    300 cruise swim while the fast lane knocked out a 5th round

    9 x 50 @ 1:15 IM switch
    -descend to sprint in groups of 3
    -work transitions

    150 EZ

    4300

    This was a nice way to finish out a typical Monday. Lots of swimmers tonight. I felt pretty good and was consistent throughout the evening. Credit to a good nights sleep and somewhat less stressful day at work.
    Categories
    Uncategorized
  19. Mon April 4

    by , April 4th, 2016 at 05:25 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    2 rounds w/fins, fast = 100 pace
    1 x 25 fast fly @ :30
    1 x 50 EZ @ 1:00
    1 x 25 fast fly + :10 rest + 1 x 25 fast back
    1 x 50 EZ @ 1:30
    1 x 25 fast fly + 25 fast back + 25 fast breast @ :10 rest
    1 x 50 EZ @ 1:30
    1 x 4 x 25 fast IM order @ :10 rest
    1 x 100 EZ

    extra 100 EZ

    10 x 25 breast dolphin @ 100 pace @ :45
    -- mostly 16s
    200 EZ

    10 x 25 dolphin kick w/board @ 100 pace
    250 EZ

    Total: 3150

    30 minutes of foam rolling/stretching/yoga


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


    Well, I feel pretty plastered after that effort, and felt tired during it. In retrospect, after pushing my body to the max at a meet when I wasn't quite 100%, I should have limited myself to a recovery swim yesterday. Instead, I did that double -- anxious to ramp up my training again. I should give away my ivy league degree and put on my dunce cap! I feel a bit better after stretching some, but my shoulders and back are quite sore. Hopefully, I can sleep it off ...

    I've been wondering how to approach both USMS Nationals and Canadian Nationals. So I looked back at my blog, very handy. The last time I rested for two big meets was Zones and Nationals in 2013, both of which were great meets for me. I laid off the weights 10 days before Zones and then for the three weeks between Zones and Nationals. So I guess I'll adopt the same approach this time around wrt weights. I also see that I rested a week for Zones, bumped it up for a week after and then tapered two weeks for nationals. So I guess I have a plan!

    One thing that I also noticed looking back at my blog is that I used to do more recovery workouts than I seem to be doing these days ... so perhaps I shouldn't worry that I have to do one tomorrow. My workouts also seem to be a bit unimaginative these days -- probably from no longer writing the HIT workouts in the workout forum.

    Updated April 4th, 2016 at 05:51 PM by The Fortress

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/05/2016

    by , April 4th, 2016 at 11:30 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    Five rounds--choice

    6 x 50 1:15
    Choice--descend 1-3/4-6

    6 x 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    $$$ RACE PACE SWIM $$$
    1 X 100--blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts