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  1. Wed Oct 4

    by , October 5th, 2017 at 09:30 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 choice
    4 x 100 IM drill @ 2:10
    6 x 50 kick swim @ 1:05
    -- I did them all kick, UW 15m each length
    50 EZ

    Main sets:

    3 rounds:
    1 x 25 @ :30 drill
    1 x 50 @ 1:00 drill, swim
    1 x 75 @ 1:30 drill, swim, sprint
    1 x 100 @ 2:00 drill, swim, fast, sprint
    1 x 75 @ 1:30 sprint, easy
    1 x 50 sprint, easy
    1 x 25 sprint
    1 x 100 EZ (I did 2 of these as 50s)

    I didn't really follow this pattern. I did a mix of 100 pace fly, back and breast, 25s and 50s, some hypoxic work and easy kicking

    8 x 100 IM @ 2:00, descend last 4
    YUCK!
    -- I did the first 4 cruise free. I did a couple fast 50 back kicks on the last 4, cramped on another, cruised another
    100 EZ

    8 x 25
    odds = free no breath, evens = sprint
    -- I did all breast @ 100 pace
    200 EZ

    Total: 3650


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


    The all out 25s swim that I did on Sunday did not seem to agree. So I hit the treadmill for a couple days. And I just did 100 pace stuff last night. But I did a fair amount of it, so was pretty bushed afterward. We an an Olympic semi-finalist from 2016 swimming with us last night in the fast lane. She had a beautiful backstroke.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 10/5/17

    by , October 4th, 2017 at 02:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    4 x 50 1:05 stroke
    4 x 25 :30 choice

    Kick set
    1 x 200 4:30
    4 x 50 1:15 25fast/25easy

    Stroke/IM set
    3x
    2 x 25 :40 drill
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 best stroke, RD2/3 choice stroke, no free]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: one arm only x 25, left arm only x 25]
    [Brst drill: brst arms w/flutter kick]

    Free/pull set
    4 x 150 2:15 75mod/75strong
    4 x 125 1:50 75mod/50strong
    4 x 100 1:30 75mod/25strong
    4 x 75 1:00 all strong

    Sprint set
    6x
    1 x 25 1:00 easy
    1 x 50 1:00 sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  3. 10/03/17: evening

    by , October 3rd, 2017 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 burst and cruise on 1:00

    1 x 100 on 2:00 DPS
    4 x 25 on :45 fast
    1 x 200 on 3:30 pull
    4 x 25 on :45 burst and cruise
    1 x 300 on 4:30 build by 100
    4 x 25 fast on :45
    1 x 400 on 6:30 focus streamline and DPS
    4 x 25 fast on :45

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 10/4/17

    by , October 3rd, 2017 at 11:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 25swim/25kick/25swim
    3 x 100 1:30
    16 x 25 :40 stroke 4 of each

    Freestyle set (no gear)
    3x
    1 x 100 2:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast

    Main set
    1 x 200 4:30 kick
    1 x 200 3:30 IM
    1 x 200 3:00 free pull neg split
    2 x 100 2:15 kick
    2 x 100 2:00 IM
    2 x 100 1:45 free pull desc 1-2
    4 x 50 1:15 kick
    4 x 50 1:05 stroke, IM order
    4 x 50 :50 free pull strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 10/3/17

    by , October 2nd, 2017 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:45
    3 x 100 1:30
    6 x 50 1:05 2 of each stroke

    Kick set
    6 x 50 1:15
    8 x 25 :45 sprint

    Main set
    3x
    4 x 25 :40 drill
    4 x 25 :40 perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst]
    [Fly drill: Fly arms w/flutter kick]
    [Back drill: left arm only x 25, right arm only x 25]
    [Brst drill: Brst arms w/flutter kick]

    Free/pull set
    2 x 250 3:45 long & strong
    4 x 125 1:50 75mod/50strong
    10 x 50 :50 Alt 1easy/4strong

    Warm down
    4 x 50 1:00

    Total: 4150
    Categories
    Uncategorized
  6. Fri-Sun, Sept 29-Oct. 1

    by , October 1st, 2017 at 06:07 PM (The FAF AFAP Digest)


    Friday


    I went to the Sewy practice, which was a shortened version of what I did at Pitt on Thursday. I did some 100 pace work, but then shifted to cruise/hypoxic mode. Pizza after.


    Saturday

    long walk with the dog (Mr. Fort out of town), then on the treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    5 x 50 burst + cruise @ 1:15
    50 EZ

    4 x 30 m starts from the blocks, SDK @ 100 pace to 15m + cruise back
    -- 2 back, 2 forward
    50 EZ

    4 x (25 AFAP swim + 75 EZ)
    -- 3 free, 1 back
    50 EZ

    10 x 25 @ 100 pace @ :45
    100 EZ

    10 x 50 cruise free @ 1:00
    200 EZ

    Total: 2750


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


    Well, not surprisingly, the starts and all out 25s felt tres bizarre. Clunky even. But, on free, I dropped a half second just thru repetition. The last of my starts was decent. Big rust. But since I have nothing planned, I can work on scrubbing off the rust. Actually, on Friday, a Sewy friend asked if I had a meet planned. I immediately said no. But I feel like my "comeback" might not take as long as I previously thought. In just a month of only very quasi-regular workouts, I don't feel too bad. So I may keep Indy in the spring in the back of my mind. But only at the back ... Even a 50 sounds very long right now.
    Tags: quasi
    Categories
    Swim Workouts
  7. Major Changes for 2018

    by , October 1st, 2017 at 11:46 AM (Rules Committee Blog)
    MAJOR RULES CHANGES FOR 2018

    At our recent USMS National Convention in Dallas, the House of Delegates approved several changes to the rules that will take effect on January 1, 2018. These changes are summarized below. You can post any questions using the comments tool or send them to: rules@usms.org.

    World Records and USMS Records: Applications for world records and USMS records will no longer be accepted when timed with manual watches or with a semiautomatic timing system (buttons) as the primary timing system. World and USMS records must be timed with automatic timing (touchpads) or, in the event of an individual lane malfunction, with a semiautomatic backup system consisting of three, two, or one button(s). Manual watches and semiautomatic buttons will continue to be accepted for USMS Top 10 recognition.

    Notification of Timing System in the Meet Announcement: If it is not possible to satisfy the timing system requirements for world records, USMS records, or Top 10, the meet announcement must include a statement notifying swimmers. If a change in primary timing is necessary prior to a meet or during a meet that affects the ability to earn records or Top 10 recognition, meet directors must ensure that swimmers are notified of the change.

    Starting Grips: Handgrips on the starting platforms are distinguished between grips for backstroke starts and forward starts. During backstroke events, swimmers may not use handgrips installed on the top of the starting platform which are intended for use during forward starts. During backstroke starts, swimmers must place both hands on the gutter or on the backstroke starting grips.

    Freestyle during Individual Medley and Medley Relay events: Swimmers must be at or past the vertical towards the breast during the freestyle leg of an individual medley or medley relay event, except that during a turn (freestyle turn or breast-to-free transition), swimmers may leave the wall in a position at or past the vertical towards the back. Swimmers must return to a position at or past the vertical towards the breast before any stroke or kick.

    Relay Starts with Adjustable Back Plates on the Starting Platform: The second, third, and fourth swimmers on a relay team must have at least part of one foot in front of the adjustable-setting back plate during a relay takeoff.

    Modification of Age Groups: Organizations outside of USMS requesting a USMS sanction to conduct a meet may modify the age groups to correspond to different minimum and maximum ages if their organizationís age policies differ from USMS.

    Meet Announcement: The order of events must be published in the meet announcement at least one week prior to the entry deadline.

    Dual Sanctioned Meets: When a USMS meet is held in conjunction with a USA Swimming sanctioned meet (swimmers from both organizations swimming together in the same session), swimmers must select only one organization with which to compete for the entire meet.

    Warm Down: A swimmer who completes a race may warm down in the assigned lane while the rest of the swimmers finish the heat and shall not be disqualified if that swimmer does not delay the start of the next heat.

    Automatic Splits at National Championships: Recording of intermediate splits is a mandatory requirement for hosts of national championship meets.
  8. Sarasota Y Sharks Masters GOLD Workout 10/2/17

    by , September 30th, 2017 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6
    6 x 50 1:15 kick desc 1-3/4-6

    Free/pull set
    3 x 200 3:00 long & strong
    2 x 200 2:45 desc

    Main set
    9 x 50 :50 free
    9 x 50 1:10 brst
    9 x 50 1:05 back
    9 x 50 1:05 fly
    [Alt 1 easy, 2 fast - easy swims can be freestyle]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  9. 9|29|17 Entire outdoor pool to self (26 yards)

    by , September 29th, 2017 at 06:36 PM (Blog)
    WARMUP
    572 ez FR (11 laps)

    STROKE
    4 x 208 BR on 5:00 (worked walls, pullouts, and breathing)

    KICK
    1 x 26 flutter kick from block afap

    LP
    3 x 104 FR [(broken at 26 yds on 0:30, 2 breaths ea length) plus a 50 ez with TYR snorkel having blue restrictor on] on 4:00

    WARMDOWN
    150 FR with fins and snorkel, very slow, with fast rotation/roll


    A shavedown before a workout is a dandy way to boost ones confidence.

    The TYR blue restrictor hole is about the size of a pea. Have to zip-tie it on because it keeps popping off. Assume it restrictive breathing might provide some benefit.




    .

    Updated September 29th, 2017 at 10:16 PM by __steve__

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    Uncategorized
  10. Thursday, Sept 28

    by , September 29th, 2017 at 10:17 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 25 back kick @ :40
    50 EZ
    8 x 25 of something ... @ :40
    -- I did odds = fly @ 100 pace, evens = EZ
    50 EZ

    Main sets:

    12 x 50 IM order with good breakouts @ 1:00
    I did: 3 x (4 x 50)
    -- 25 fly @ 100 pace + 25 EZ back
    -- burst SDK + cruise
    -- back, 12.5 UW each length
    50 EZ

    6 rounds:
    2 x 50, odds = fast @ 1:15 (I did them @ 100 pace), evens = EZ
    -- I missed one fast 50 while looking for a nose clip that fell off my suit
    4 x 25, odds = EZ, evens = fast @ :30 (did a few AFAP, most 100 pace)
    100 EZ

    100 EZ

    8 x 25 breast @ 100 pace (13s)
    -- I hung around to do these with a lane mate who was doing fly
    -- was surprised that I could do this actually
    50 EZ

    Total: 3650


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


    My 100 pace seems a bit smoother and faster. One my 50 backstroke kicks was a 23 high. I didn't feel as exhausted after this workout, which is a good sign. I've done a few all out 25 kick and 25 breast efforts. But in general I'm a bit leery of going AFAP on free or back with my rapid fire turnover. Still easing into it ... Although I'm sure some of it is mental. It takes some mental effort to go truly all out and my brain is rusty.
    Categories
    Swim Workouts
  11. 9|28|17 26 yard pool

    by , September 28th, 2017 at 04:23 PM (Blog)
    5 x 208 fr on 5:00 (2 min rest or less)

    156 one arm drill
    • dead arm facing back, alternate left and right arm per 52 yard

    520 kick (10:50)
    • alternate lengths with flutter and frog

    312 with fins doing various fun drills

    26yd fly from block fast

    26yd br from block fast

    13 months have passed since last attended swim meet. I'll do one before 2018

    Updated September 28th, 2017 at 04:32 PM by __steve__

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    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 9/29/17

    by , September 28th, 2017 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 100 1:30

    Kick set
    4 x 125 2:45 last 25 fast

    Main set
    4x
    1 x 50 1:00 25fast/25easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    2 x 25 :40 sprint 20, shut it down
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1/2 stroke choice, RD3/4 choice-free]

    Free/pull set
    15 x 100 1:30 alt 2 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 9/28/17

    by , September 27th, 2017 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    3 x 50 1:05 stroke 1 of each
    3 x 50 1:00 desc 1-3
    1 x 200 4:30 kick

    Main set
    3x
    1 x 50 1:15 kick
    1 x 50 1:15 drill
    1 x 50 1:15 perfect stroke
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arm stroke w/flutter kick working on driving head and arms forward]
    [Back drill: 2-arm swim working on entry placement of hands (wide)]
    [Brst drill: brst arm stroke w/ flutter kick working on fast hands recovery]

    Sprint set
    2x
    2 x 50 :50 [:40]
    3 x 50 :55 [:45]
    4 x 50 1:00 [:50]
    [RD1 best stroke, RD2 free intervals right]
    [As intervals increase maintain same sprint effort]

    Free/pull set
    3 x 150 2:10 last 50 strong
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  14. Mon-Tues, Sept 25-26

    by , September 27th, 2017 at 12:07 PM (The FAF AFAP Digest)

    Monday:


    was on the treadmill and did 2000 EZ at LA Fitness


    Tuesday: Swim/SCY @ Pitt

    Warm up:

    400 various

    16 x 25 back kick @ :40
    -- just cruised these ...

    Main sets:

    16 x 25 @ :40
    -- can't remember exactly what was assigned, def some backstroke
    -- I did the first 10 x 25 odds = fly (! first time) evens = EZ and some shooters and power kicks on the rest

    5 x 100 back @ 1:50
    -- I did odds back, evens back kick < 1:10

    8 x 50 @ 1:00 (did 9 inadvertently)
    -- I did 25 fast back @ 100 pace with fins (13s) + 25 EZ
    50 EZ

    6 x 100 back @ 1:40
    -- I did 6 x 50, odds = free @ 100ish pace with Lochte turns, evens = EZ
    50 EZ

    8 x 25 @ 1:00 @ :40, odds = sprint back
    -- I did 3 of the 4 fast ones (breast), but then cramped
    -- I was really too tired to sprint well at this point
    100 EZ

    1 x 100 fast (no, cruised it)
    1 x 100 EZ

    Total: 3300


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


    Another night at Pitt, this time with a more doable workout. I tried fly for the first time in 11 months and it only felt slightly weird. Backstroke felt smoother. I'm hoping I can use my little paddles soon. I read the other day that Ray Looz (Lily King's coach) assigns a lot of breaststroke with fins and paddles.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 9/27/17

    by , September 26th, 2017 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)

    Happy Birthday Coach Rick!

    SCY

    Warm up
    6 x 75 1:20
    6 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    3 x 100 2:15
    8 x 25 :45 sprint

    Main set
    4x
    1 x 25 :40 easy
    1 x 50 1:00 build
    3 x 25 :40 sprint 20, shut it down
    1 x 100 2:00 strong
    [RD1 best stroke-no free, RD2 choice stroke, RD3-4 IM, stroke, or free]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong 85+%
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong 85+%
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong 85+%
    3 x 25 :30 desc 1-3
    1 x 25 :30 strong 85+%

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 9/26/17

    by , September 25th, 2017 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 25 :30 strong

    Kick set
    5 x 75 1:40 last 25 fast
    1 x 75 easy swim

    IM/stroke set
    4 x 100 2:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 75 1:30 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 50 1:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 25 :40 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    [Choice stroke per group of 100s, 75s, 50s, 25s]
    [Fly drill: right arm only x 25, left arm only x 25]
    [Back drill: right arm only x 25, left arm only x 25]
    [Brst drill: breaststroke arms w/flutter kick]

    Sprint freestyle set
    2x
    4 x 25 :20
    6 x 25 :25
    8 x 25 :30
    Rest :30 between rounds

    Free/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:20 neg split
    3 x 100 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  17. Sunday Sept 24

    by , September 25th, 2017 at 11:43 AM (The FAF AFAP Digest)
    On Friday and Saturday, I did some drylands and was on the treadmill. Sunday, I went to Bethel Park and did the following:


    Swim/SCY/Solo @ BP

    Warm up:


    500 various
    10 x 25 shooters w/fins @ :40
    -- I was surprised this interval was pretty easy to make
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 3 breast (12s), 2 kicks (10s)
    50 EZ

    20 x 25 back w/fins @ 100 pace, UW 15 m @ :45
    200 EZ

    10 x 25 breast w/fins @ 100 pace @ :45
    200 EZ

    10 x 25 no breath free w/fins @ :45
    -- wanted to do this race pace, but was too tired
    200 EZ

    Total: 3000


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


    I can go long distances on the treadmill with no problem, but put me in the pool and I'm plastered afterward ... My 25s were slower than usual, but not ridiculously slow at all. Of course, I was doing then on a slower interval than usual. Baby steps.

    In other random news,

    1. My allergies have been killing me this Aug/Sept. I didn't start feeling better until I started taking plant sterols. Usually I'm worse in the spring, but this late summer/fall has been challenging. I think it's the mold.
    2. We are going away for xmas and new years this year (Costa Rica). I've wanted to for years as the winters are long here, and we can't really go any other time with Lil Fort.

    3. I've decided to re-learn conversational French. Not doing to do it traditionally. I'm going to use Duolingo, podcasts and youtube.

    4. Swimming makes me so hungry ...

    Updated September 25th, 2017 at 12:44 PM by The Fortress

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 9/25/17

    by , September 24th, 2017 at 10:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:45 25fist drill/25swim
    3 x 100 1:45 25st/25fr
    3 x 100 1:30

    Kick set
    1 x 400 8:30
    1 x 100 2:15 best effort

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    20 x 50 :50 hold strong pace
    Rest :30
    1 x 500 best effort holding pace

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  19. Sprinters Choice Thursday, Sept 21

    by , September 22nd, 2017 at 11:12 AM (The FAF AFAP Digest)
    I went to Pitt last night for "sprinter" practice. It seemed like a distance workout to me, so I chopped the main set in half.

    Swim/SCY @ Pitt

    Warm up:


    450 various

    4 x 100 with some breathing pattern (I always ignore these) @ 1:50
    -- I did odds = free, evens = back

    16 x 25 kick @ :35, every 4th one fast
    -- I did 8 backstroke kick, then put on fins and did some shooters and bursts
    -- the interval was way too short to go "fast"

    4 x 50 @ :55, no breath then build
    -- I did them free & back, 12.5 UW each length


    Main sets:

    assigned 2 rounds:
    4 x 100 @ 1:30
    1 x 50 EZ
    3 x 100 @ 1:25
    1 x 50 EZ
    2 x 100 @ 1:20
    1 x 100 EZ
    1 x 100 sprint
    1 x 100 EZ

    Fugetabout ... I did:

    2rounds:
    4 x 50, odds = @ 100 pace @ 1:30
    -- on round 2, I did one of the 100s backstroke kick, cruising at 1:03, then promptly switched back to 50s
    1 x 50 EZ
    3 x 50 odds = 100 pace @ 1:25
    1 x 50 EZ
    2 x 50 odds = 100 pace
    1 x 100 EZ
    1 x 50 @ 100 pace
    1 x 100 EZ (200 EZ on round 2)

    Total: 3200


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


    The warm up was sufficiently hard to tire me out before trying to sprint. Very garbage yardy main set, I thought. Even chopping everything in half, I still did a lot of 100 pace work and yardage. I was beat down after that. A 90 minute workout is a bit much for me at this point ... Off for a hike in Frick Park with a friend!

    Updated September 23rd, 2017 at 10:29 AM by The Fortress

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 9/22/17

    by , September 21st, 2017 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    10 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    8 x 25 :40 sprint

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    6x
    1 x 75 1:20 easy
    1 x 75 1:20 sprint
    [All rounds are choice]

    Free/pull set
    4x
    1 x 200 3:00
    1 x 100 1:30
    1 x 50 :45
    [Desc each swim by round]

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized