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  1. Can you say 400?

    by , September 3rd, 2010 at 08:42 AM (Mixing it up this year)
    today everything was just 400's. Didn't realy want to think this morning. Then I got into a discussion of masters swimming with a new swimmer and that just ate up the time.

    8x400@8:00 Free #1,3,5,8 swim #2,6 kick w/fins #4,7 pull w/paddles & bouy

    Total 3200 meters
    Categories
    Uncategorized
  2. Blasted, Thursday, Sept. 2

    by , September 2nd, 2010 at 11:05 PM (The FAF AFAP Digest)
    Drylands:

    Yoga Ball Warm Up:

    torso twister on yoga ball, 2 x 25
    med ball rotation on yoga ball, 2 x 25
    (on back, rotate med ball to the left, back up, to the right, repeat)
    iron monkey aka crunch-pass-leg drop, 1 x 25
    oblique yoga ball crunch, 1 x 25


    P90X Plyos, 50 minutes:

    Yikes, I hadn't done this routine since Jan. 10, which I can confirm thanks to the wonders of the blog sub-categories. It was, er, rather challenging, especially given that I was still sore today.

    The routine goes:

    warm up
    (4 exercises: 30s|30s|30s|1min) x 2
    waterbreak
    (4 exercises: 30s|30s|30s|1min) x 2
    waterbreak
    (4 exercises: 30s|30s|30s|1min) x 2
    waterbreak
    (4 exercises: 30s|30s|30s|1min) x 2
    waterbreak
    (4 exercises: 30s|30s|30s|1min) x 2

    The exercises are:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    JimRude hates the Mary Katherine jumping lunges. But I have the most trouble with the "run stance squat with direction switch." Brutal. Needless to say, I did not "pick up the pace" on anything. Well, I tried, valiantly, on the knee tuck jumps. I skipped the "bonus" sports round, as it seems irrelevant.


    Swim/SCY/Team:

    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    Transition Sets:

    4 x 50 @ 1:00
    odds = kick, drill
    evens = build

    12 x 25 w/fins @ :40
    3 x fast UW, 1x EZ
    I went 10s on my back and 11s on my belly on the fast shooters. These seemed really hard tonight, despite only having to do 9 fast ones.

    50 EZ

    Main Set, Aerobic:

    8 x through:

    75, done as 25 drill + 50 swim (IM order, 2 of each stroke) @ 1:20
    25 dolphin kick @ :30
    100 free @ 1:30

    I felt pretty rough at the beginning of this set, but was pleasantly surprised that I was able to go faster as it progressed. I cruised the 75s and 25s and tried to work the 100 frees.

    50 EZ

    6 x 25 @ :30
    odds = fast
    evens = easy

    I didn't feel up to swimming, so did these flutter kick w/fins & board. Went high 11s.

    200 EZ

    Total: 3500

    There was an optional 2 x 300 pull. But I was beat and didn't feel like it would add anything, so I skipped it.

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

    Commentary:

    This was our first team workout of the 2010-11 season. Our team had no masters practices in August. So Cheryl was trying to start us off a bit easy. I feel like I've been working very hard since Zones, and can now say that every muscle in my body hurts. Today was my 4th dryland workout of the week if I count the P90X yoga/stretch day + bike day. Not sure what I should do tomorrow ... I may attempt to get myself to hot yoga, since I plan to attend team practices this weekend. I have already informed Mr. Fort that if he doesn't want me to drown in Deep Creek Lake, he will have to bike and run around my schedule.

    On the child front, my high schoolers have received their class schedules and there is shockingly little complaint. Fort Son, my scholastic minimalist, has 4 AP classes, so may be forced to study more. Mini spent the day in Ocean City playing beach volleyball with her team (thereby reducing my daily driving burden substantially). Lil Fort has her 4th grade open house tomorrow. She is happy to have the teacher she wanted and her best friend in her class. I am contemplating what I will be forced to sign up for ... After 15+ years of volunteering at numerous schools, I would really like to bury my head in the sand. Where's the emoticon for that? hehe

    Updated September 2nd, 2010 at 11:18 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Thu Sep 2nd 2010

    by , September 2nd, 2010 at 03:08 PM (Ande's Swimming Blog)
    Decided to sleep in & did not train today
    Walked
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout -09/03/10

    by , September 2nd, 2010 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    3 X 200 3:00
    1 X 500 negative split

    7 minute vertical kick: 50 seconds on/10 off
    1 X 100 kick 2:15
    8 X 25 sprint kick :45

    1 X 100 free 1:45
    1 X 100 stroke 2:00
    1 X 200 IM 3:45
    Three times through.
    IM'ers: Round 1 stroke is fly, 2 is back, 3 is breast.

    4 X 200 3:00
    4 X 150 2:00
    4 X 100 1:20 or 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5000Y + v kick
    Categories
    Swim Workouts
  5. Head congestion and lack of sleep...not good

    by , September 2nd, 2010 at 07:37 AM (Mixing it up this year)
    Got in late since I just wanted to stay in bed this morning but I did get a workout in.

    10x100@2:00 Free 1/2pull /12 kick
    10x100@2:00 Fly w/fins 25 rt arm/25 lt arm/25 streamline kick/25 sprint full stroke
    3x200@3:00 Free w/paddles and bouy went 2:44, 2:40, 2:34
    400 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  6. All Out Wednesday

    by , September 1st, 2010 at 07:17 PM (Adventures in Swimming)
    Swam with the Sharks
    Coach Alex

    200 SKPS

    8 x 75 IM Rotate :10r

    8 x 25 Vsprints :05r or so

    6 x 100 all out on 6 min...

    Warm down

    No one actually made 6

    Fast lane did 5
    Most got in 4..

    My lane did 3 free 2 backstroke (I only did 4)

    My third turn on #4 I thought Streamline, Dolphin Kick
    My body responded, No get AIR instead.
    I should have swam back earlier.
    But then I wouldn't have had 3 good free swims.
    Categories
    Uncategorized
  7. Wednesday, Sept. 1

    by , September 1st, 2010 at 05:22 PM (The FAF AFAP Digest)
    I was, quite predictably, sore today after two days in a row of vicious drylands. So I took it easy to reboot for tomorrow ...

    P90X Stretch, 60 minutes:

    http://www.videofitness.com/reviews/horton-p90x-str.php

    Although this DVD is called the "stretch" DVD, there are quite a few yoga moves in it. And there is some overlap with the P90X Yoga DVD.


    P90X Yoga, 30 minutes:

    I did the last 30 minutes of the yoga DVD after completing the stretch DVD. I skipped the first 60 minutes, which are mostly standing and balancing postures, as I was trying to soothe not strain the muscles. There is some good core work at the end of this DVD too.


    Bike, 30 minutes:

    Didn't feel like swimming today, the arms/back were too sore. So I did a 30 minutes recovery ride on the indoor cycle while watching a decidedly dreadful movie. My legs feel a lot better than the rest of my body.


    Commentary:

    Ahhhhhh, my muscles felt better after a nice stretch. Tomorrow, I will do drylands and go to my first team practice of the season at night.

    I am having a heat temper tantrum. My truck says the temp is 103 and it can't cool down fast enough. Since I spend so much time driving, this is most unpleasant. Poor Fort Son had to rise at 5:00 for a 6:00 cross country time trial to avoid the heat. Bring on September!

    I'm getting quite a nice collection of workouts now. http://www.facebook.com/note.php?note_id=127613750980. I'll have to pick one out for Friday.

    And I'm putting this up for inspiration, while I mull over whether I will jump rope or not this season. http://www.projectswole.com/conditio...and-endurance/. Just reading the first practice -- jump for 30-60 minutes -- is a little frightening. Most likely, I will keep my tabata jump rope and do that 1x a week.

    Back in the car to travel to a volleyball game ...


    Trailer for upcoming documentary, for Geek, re: The Fatness:

    [nomedia="http://www.youtube.com/watch?v=SRSGUZrOU_w"]YouTube- KILLER AT LARGE trailer[/nomedia]


    And a huge congrats to Dave Chaos Barra for swimming the English Channel in 14 hours, 27 minutes and 20 seconds to complete the rare triple of marathon swimming.

    Updated September 1st, 2010 at 07:44 PM by The Fortress

    Categories
    Spinning , Yoga
  8. Wednesday, 9/1/10

    by , September 1st, 2010 at 04:34 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Warm – up
    300 Swim
    200 IM Kick
    4 x 50/:55 descend

    Main Sets:
    12 x 200 Free
    3/3:40
    3/3:30
    3/3:20
    3/3:10
    (Held these at 3:03-3:05 except for #11. It was 3:08)

    Warm down
    100 easy kick swim

    Total: 3200 meters

    Updated September 1st, 2010 at 06:04 PM by poolraat

    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout -09/02/10

    by , September 1st, 2010 at 02:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 5 on :50, 5 on :45

    2 X 200 kick 4:30
    4 X 100 kick 2:15

    4 X 100 2:00
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 mod/50 fast
    #4 25 mod/75 fast

    I saw the next set in Swimming World, we'll try it.

    5 X 50 :40 make the interval
    1 X 50 fast :45
    4 X 50 :45 make it
    2 X 50 fast :50
    3 X 50 :50 make it
    3 X 50 fast :55
    2 X 50 :55 make it
    4 X 50 fast 1:00
    1 X 50 1:05 make it
    5 X 50 fast 1:05

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  10. Tuesday, 8/31/10

    by , September 1st, 2010 at 12:38 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    2 x {100 swim - 50 drill - 50 kick}
    (I used fins after the 1st 100 swim)
    2 x {100/1:45 Build - 2 x 50/1:00 Strong build}
    (did free - 1:25, 1:26 on 100's, 40-41 on 50's)
    4 x 50/1:20 15m fast - 20 smooth - 15m fast
    (alternated back and free, around 45 on back, 40 on free)

    Main Set
    12 x 100 pace - NO CLOCK! 20 counts rest
    (checked times a few times and was around 1:35)

    Cool down
    100 easy

    Total: 2300 meters
    Categories
    Uncategorized
  11. Wed Sep 1st 2010

    by , September 1st, 2010 at 10:27 AM (Ande's Swimming Blog)
    Wed Sep 1st 2010

    Subscribe to Ande's Swimming Blog

    Swim Faster Faster is approaching 200,000 views

    Subscribe to Longhorn Aquatics Email lists


    LCM
    Whitney Coached
    6:00 TO 8:00 am
    Austin Mabel Davis pool
    swam with tenielle, james, sharon, james & max beside
    doug, tyler, nate & ned
    dove in 7:00ish
    wore brief

    WARM UP
    missed it

    MAIN SET

    4 x 50

    4 x 100

    4 x 150

    4 x 200 IM went 2:44 on #4

    4 x 250
    Categories
    Swim Workouts
  12. 9/1 Workout

    by , September 1st, 2010 at 10:03 AM (Random Nonsense)
    Warm up
    - 400 swim
    Main Set best effort on the 6x100
    - 4x100 on 1:15 make it
    - 4x200 on 2:40 make it (had 10s rest)
    - 6x100 on 1:30 fast (:07,:08,:06,:05,:05,:03)
    - 4x200 on 2:40 make it (had 8s rest)
    - 4x100 on 1:15 make it (held all under 1:10s)
    Cool Down
    - 400 ez

    The set was given as above, but on a 2:00 or a 2:15 base with everything after the second half of the main set pull.

    I had to look at it for a while to determine how to make the most of the intervals and was pretty happy with what I came up with. Both the 6x100 and the last 4x100 were very challenging for very different reasons. Very good workout today.

    No practice until next Wednesday since I will be in Hawaii. Anyone swimming the Rough Water Monday? I am not this year, but it is an OW that I am interested in doing in the future.
    Categories
    Uncategorized
  13. Better than I thought I could do

    by , September 1st, 2010 at 07:37 AM (Mixing it up this year)
    Today was a great day as far as workout and effort was concerned. Had a few minor issues like my left ankle being stiff and both of my elbows acting up for a short time during warmup. After that things settled down.

    600 Free
    400 IM drill Fly, pull back, kick breast, swim free
    500 Free kick w/fins every 3rd fast
    5x200@3:00 w/paddles as 100 Free/100 Back went 2:54, 2:50, 2:51, 2:50, 2:50 was going to do these on 3:15 but decided after the 1st one to go for the 3:00 interval
    500 kick w/fins alt by 100 free/fly
    5x100@1:40 Free 1-4 loose yet held 1:26's and the last one EASY

    Total 3500 yards
    Categories
    Uncategorized
  14. The Inclusive Sport—It's All Good! (September-October 2010)

    by , September 1st, 2010 at 12:00 AM (SWIMMER Editorials)
    We’ve all heard and experienced how wonderful swimming is. I don’t need to belabor that point. So many of you write to tell us how swimming has changed your lives. The lifesaving form of exercise that has allowed you to walk again, date again, go off your medications, etc. The physical benefits of our sport are pretty much universally accepted—and we love that.

    But what is it about the less tangible benefits of being around people who seem different from people in other sports? Why do swimmers seem to be a little more easygoing when it comes to acceptance and inclusiveness? Is it because as kids, swimmers train together—boys and girls? Until boys get to the 13-14 age group, they are often accustomed to being beaten by girls, who develop earlier. Does this make them more accepting and more respectful of women later in life?

    Are swimmers more tolerant of differences because of the unique differences within the sport? For pool swimming, there are four different strokes, contested at nine different lengths in three different courses, which add up to 53 different pool events. The muscular freestyle sprinter who just can’t master the breaststroke learns to respect the 98-pound natural breaststroker in the next lane over who sails past with ease, regardless of size or gender. And the differences in open water swimming are another whole world to explore: lakes, rivers, the deep blue sea; short and long distances. The physiological differences among people often guide them to the different strokes and events, and there is something for everyone.

    Maybe swimmers are more tolerant because of the “alone time in a group” phenomenon of a swim practice; each swimmer in his or her own water world, each with different goals and specialties, yet all working together as a group, sharing the water.

    In this issue, we meet USMS member Tyler Duckworth, lifelong swimmer, reality TV star, and gay man who has found that, with few exceptions, the swimming community doesn’t really care about his sexual orientation. In Jim Harper’s profile, we also learn that Duckworth has found more people outside the swimming community who have had trouble reconciling his sexuality with his athletic success.

    We also review another member’s newly published autobiography chronicling life as a gay, black swimmer. Jeff Commings, too, found that he was somewhat shielded from discrimination in the swimming world. Both of these men are accomplished swimmers who have been judged on their merits as athletes. Their differences, and the differences and inclusive nature of our members, are part of what make U.S. Masters Swimming such a great organization.

    Updated July 1st, 2014 at 10:54 AM by Editor

    Categories
    Staff Blogs
  15. Triple, Tuesday, Aug. 31

    by , August 31st, 2010 at 09:01 PM (The FAF AFAP Digest)
    Drylands:

    pull ups, 3 x 4
    I did these in my garage. I'm a complete and utter weakling after not doing any pull ups or chin ups for many months.

    push ups, 1 x 25

    power wheel roll outs, 2 x 25
    [nomedia="http://www.youtube.com/watch?v=PPw1MORcD7c"]YouTube- Steve Maxwell Power Wheel Roll-Outs[/nomedia]
    (these really work the forearms as well as the core)

    power wheel pike ups, 2 x 10
    http://monkeybargym.com/pdf/Power%20Wheel.pdf
    (holding the pike up as they mention here would be absolute torture!)

    power wheel knee tucks or jackknifes, 2 x 15
    [nomedia="http://www.youtube.com/watch?v=tl1C3ROI4zs"]YouTube- Power Wheel Pt.2[/nomedia].

    power wheel hamstring curls, 2 x 15
    http://www.strength-videos.com/lower...heel-leg-curl/.

    Summary: power wheel = device of torture!


    P90X Kenpo, 60 minutes:

    This is a fun martial arts type workout with 10 minutes of stretching at the beginning and 45 minutes of cardio. This is my second time doing this DVD and I like the balancing/speed elements of it.

    Description:

    http://workoutjourney.com/p90x-kenpo-x
    http://www.articlesnatch.com/Article...plained/833554


    Swim/SCY/Solo:

    Although I was slightly apprehensive after the vigorous drylands, I stuck with my plan of doing a modified Tall Paul workout focusing on fast kicking. I didn't give out until the very end.

    Warm up:

    700 various

    Transition Set:

    8 x 75 @ 1:20 w/fins
    25 stroke + 25 easy free + 25 underwater dolphin kick
    I did the 25 strokes in IM order.
    I did 4 belly & 4 back UW shooters.
    It was surprisingly hard to do the last 25 underwater despite coffee breaking the second turn.

    Speed Work:

    16 x 25 kick, no fins @ :35
    3 moderate + 1 fast
    I did them flutter kick w/board

    50 EZ
    50 fast evil w/fins (:31)
    50 EZ

    8 x 50 kick, no fins @ 1:30

    I did them backstroke kick, 14 + 12 SDK per 25, and went 33 high on all of them. (Might have left half a second early on a couple.) I took 1 stroke at the turn and did a one stroke backstroke finish (though I don't think the latter helped my times any). I was really happy with these times, faster than I would have expected after the drylands.

    75 EZ
    50 fast evil w/fins (high 31-32)
    75 EZ

    2 x 100 kick w/fins @ 2:00

    These were supposed to be 4 x 100 fast @ 3:00 in Paul's workout. But my legs were gassed and cramping. So I did one fast with fins (:58) and one easy. I didn't feel like too much of a quitter though.

    200 EZ

    Total: 2850

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

    Commentary:

    Exercise looked rather bleak at the start of the day. I spent the morning and early afternoon driving to and fro and filling out school forms. I was planning on a swim in the afternoon, but my babysitter, Mini Fort, got called in to work 3 hours early and my son was at cross country practice. Mini is "making bank" this summer. So I was stuck at home for hours with two 10 year olds. At first, I was a bit growly about this situation. But I got out the instrument of torture and started on drylands. Epic fail on pull ups. But then I was always better at chin ups anyway ... Then I fired up the fast moving Kenpo DVD. At around 5:00, I headed to the pool, a bit worried that it would be packed. Happily, it was not and I had my own lane for all but the transition set. My arms were pretty dead from drylands yesterday, so a fast kicking workout was probably ideal. But I was gassed by the end. Can't believe it was only 2850. I feel like it was double that. It probably didn't help to only have about 30 minutes between the Kenpo and the swim, but that was the only way I was swimming.

    Tomorrow is booked solid too ... Ideally, I'd like to get in a recovery/technique swim and some yoga. Perhaps I can finally train with Speedo on Thursday?


    WSJ Article on Exercise Equipment including TRX:

    http://online.wsj.com/article/SB1000...l?KEYWORDS=TRX


    Purchases:

    5 nose clips (speedo competition)
    Finis Z2 zoomer fins (for fast 25s), http://www.swimoutlet.com/product_p/3568.htm
    FAST paddles (for sprinting), http://www.tropicalpenguin.com/FAST_...im_Paddle.html
    Jonathan Franzen's new novel, Freedom

    Updated August 31st, 2010 at 11:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Short Stuff Monday

    by , August 31st, 2010 at 05:14 PM (Adventures in Swimming)
    Coached the Sharks SCY
    Swam this workout after work.

    Warmup
    S-300 K-200 P-200

    Set I:

    PULL 4 X 125 @ MODERATE INTERVAL
    1ST 75- WORK DISTANCE PER STROKE
    LAST 50- BUILD UP SPEED WITHOUT SHORTENING STROKE

    Set II:

    SWIM 8 X 25 @ EZ INT.
    ODD-STROKE DRILL (CHOICE)
    EVEN-SWIM

    Set III:
    FPSO= Fastest Possible Sendoff (Around :05r)
    So say you swim a :35 interval 1=:40, +15 = :55
    SWIM 18 X 50
    • 4 @ FPSO/ 3 @ +15 (DESCEND 1-3)
    • 3 @ FPSO/ 3 @ +15 (DESCEND 1-3)
    • 2 @ FPSO/ 3 @ +15 (DESCEND 1-3)

    100 EZ
    * FAST INTERVAL 50's ARE FREESTYLE
    * +15 INTERVAL 50's ARE YOUR CHOICE

    Set IV:

    Do this 4x

    • 50 Kick :05r
    • 50 Swim ez :05r
    • 25 Kick Fast :05r
    • 25 Swim Fast :30r


    Warm Down

    200 25 STROKE DRILL /25 SWIM EZ
    TOTAL 3,200
    Categories
    Uncategorized
  17. Monday, 8/30/10

    by , August 31st, 2010 at 05:02 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Was a bit tired from the 5k yesterday so went real easy today.

    Warm – up
    300 Swim – 200 Drill – 100 Scull
    8 x 50/1:00 IM Order 25 kick – 25 Strong Swim

    Main Set:
    1 x 400 swam as
    50 Fly – 2 x 25 Fly
    50 Bk – 2 x 25 Bk
    50 Br – 2 x 25 Br
    50 Fr – 2 x 25 Fr
    10-15 sec rest after each swim

    1 x 300 back: 100 swim – 50 kick – 100 drill – 50 swim continuous.
    rest 1:00
    1 x 200 Free: 100 – 50 – 50 (10 sr in between each)
    rest 1:00
    1 x 300 free: 100s – 50k -100d – 50s continuous

    Cool down
    100 easy

    Total: 2300 meters
    Categories
    Uncategorized
  18. Catching up

    by , August 31st, 2010 at 04:55 PM (A comfort swimmer's guide to easy swimming)
    I've been a bit lax about posting since last Friday. I'll just summarize what I did for the weekend.

    Saturday, 8/28/10
    Worked out in Boise with my coach on deck. Did a long warmup then worked on technique and turns. Total yards about 3000.

    Sunday, 8/29/10
    Did the 5k postal swim.
    Time was slow, but I didn't die and held a consistant pace throughout.
    Categories
    Uncategorized
  19. Tonight is the night

    We will be meeting pilot of the Pace Arrow, Paul Foreman at the Dover Marina at 1:30 AM. After loading up and a brief ride, I should be jumping in at Samphire Hoe between 2:30 and 3:00 AM.

    Today there were quite a few successful crossings, including 4 of our neighbors here at Varne Ridge. Evelyn and David had the flags of Australia, Great Britain, Norway, and the US of A. The american was Joe Locke from San francisco with an awesome 10 and a half hour swim. The English women's record was broken, and an Aussie right next door swam a 9 1/2 hour crossing.

    From Varne Ridge, tomorrow, my friend and current house mate Ian Hodgeson and I will be representing the USA, and 2 irish swimmers will also be taking their turn at the crossing.

    Lots more to share, but its time to try and get a bit of rest.........
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 AM Workout -09/01/10

    by , August 31st, 2010 at 02:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 75 1:15
    1 X 200 3:00
    4 X 50 :45
    1 X 200 -

    7 minute vertical kick: 50 seconds on/10 off
    10 X 25 sprint kick :45

    1 X 100 1:30
    8 X 50 :50
    1 X 200 2:50
    6 X 50 :45
    1 X 300 4:00
    4 X 50 :40

    1 X 200 IM 3:30
    1 X 100 easy free 2:00
    1 X 100 IM 1:45
    1 X 100 easy free 2:00
    Repeat for three rounds

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts