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  1. Hit the wall

    For the first time ever I will completely concede that I'm probably over training. Today I had to leave work early, tried to work from home, ended up passed out for 4 hours. I still want to go to sleep again, but I know if I do I won't sleep at all tonight. I'm also frustrated - I constantly feel the need to go go go but this pool has been the great equalizer in my body. Times when I used to run on fumes for days now I just crash and shut down. I guess I liked doing that - it always gave a sense of "epic" in my head.

    So I have a pretty regular schedule for my body:

    5 AM Wake up, hit alarm.
    5:15 AM - Actually get up.
    --Sometime between now and 6, I make my 8 egg whites with veggies and my lunch for the day. I usually shower (if I didn't the night before)
    6:30-7 AM Get to my desk job where I climb ten flights of stairs (roughly 120 stairs) to my desk.
    8:30 Eat my protein shake
    10:30 Eat some yogurt
    11:30-12 Lunch!
    2 PM - eat my home made protein bar!
    3:00 PM Leave my job.
    4 PM Start my Lifting circuits at the gym. (3 circuits of 3-4 exercises (core always included) performed 3 times for each circuit)
    5 PM Go home and chill. Do something like laundry, work on my personal computer stuff, mow the lawn, etc...
    ---(T/Th) 7:45 PM go to the pool, swim my rear off for my coach.---
    10 PM get home, try to bring my body down as much as possible.
    11-11:30 PM Bed.

    On Mondays and Wednesdays, I'm usually pretty cool, I can go to bed early (like 9 PM). Life is good. Wednesdays USED to be the same way, except this Wednesday I had two consulting gigs back to back that lasted until 10 PM (then grocery shopping). So come today (Friday) I get to work just exhausted, burnt out, etc... and I just can't stay awake at my desk.

    So what do people do when they're in these situations? My swim practice is late (which ironically was one of the reasons I wanted to go to this masters club...) but I get home from practice and my body is just roaring with adrenaline and I usually don't sleep worth anything those nights.

    Some good news: I'm down to around 220 pounds. I haven't been this light since high school! Age 25 and in the best shape of my life! :-D

    And if anyone ever reads this, I'd like to say: Thank you to the masters community. This community has made me feel more at home than any other community I've been in in a long time. Growing up I was always taught to say thank you to those who helped you. I will say everyone here has :-)
  2. DOUBLE Fast Friday June 4th, 2010

    by , June 4th, 2010 at 03:00 PM (Ande's Swimming Blog)
    Fast Friday June 4th, 2010

    Subscribe to Ande's Swimming Blog

    remarkable swims
    http://www.youtube.com/watch?v=7ksaydysuuo
    http://www.youtube.com/watch?v=uT6QslQxC0s&NR

    Austin SR Cir is in 5 weeks, LCM Zones is in 7

    Goal:
    This summer I'm going to train for the
    200 IM, 50 FL & 50 bk

    Plan:
    train hard for 4 weeks, then
    rest a week for SR Cir but train through the meet, then
    rest 2 weeks for Zones

    LCM
    Austin, UT Swim Center
    TYLER Coached
    swam with Max, Doug, Larry, & a new swimmer Whitney Henry
    dove in on time
    wore B70 LEGS
    Noon to 1:15

    WARM UP
    20 minutes
    did 50's on 50
    STOP at 12:20

    MAIN SET

    10 x 100 FR
    FAST BEST AVE on 3:00
    from a dive
    held more 64's than 5's
    took an extra 2 minutes before last one
    went 1:00
    these were really tough

    100 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Does anyone ever read my blog to the very end?

    Updated June 4th, 2010 at 11:24 PM by ande

    Categories
    Swim Workouts
  3. Thursday, 6/3/10

    by , June 4th, 2010 at 02:26 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 swim
    (Did 300 free, 200 back)

    4 x 100/1:45 build
    (Did these around 1:30)

    Main set:
    30 x 50/1:00 strong w fins.
    (Fins were zoomers
    Did free on 1-15, ave 40;
    back on 16-30, ave 46.)

    Kick: 300
    (did 100 dolphin on back, 100 flutter on back, 100 flutter w/board)

    8 x 50/1:00 flutter
    (Did with fins, 1-4 free w/board ave 45; 5-8 on back ave 50)

    Cool down
    100 ez

    Total: 3200 meters
    Categories
    Uncategorized
  4. Friday, 6/4/10

    by , June 4th, 2010 at 02:19 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo


    Warm – up
    3 x 300 Swim w/10-20sec rest
    (Did these as 150 free/150 back. #2-3with fins)

    Swim Sets:

    9 x 100 desc by 3's;
    (3/1:50 - went 1:30-28-26)
    (3/1:45 - went 1:35-1-30-27)
    (3/1:40 - went 1:35-32-28)

    600 kick
    (started this with fins but am starting to get a blister from them so took them off after 200, did another 200 on back and then 200 with board)

    6 x 100 back on 2:00-1:55-1:50 desc by 3's
    (went 1:45-40-35 both times through)

    Cool down
    50 ez free +100 IM ez
    Total: 3150 meters
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  5. Fast Friday June 4th, 2010

    by , June 4th, 2010 at 11:17 AM (Ande's Swimming Blog)
    Fast Friday June 4th, 2010

    Subscribe to Ande's Swimming Blog

    5 weeks till SR Cir
    7 weeks till LCM Zones
    plan train hard 4 weeks
    rest 1 week for SR Cir but also train through then
    rest 2 weeks for Zones

    Thinking about doubling today.

    LCM
    Austin, UT Swim Center
    Whitney Coached
    swam with JON, Ned, Todd, Tyler, Tenille, Marcio, Brad, & Nate
    dove in at 6:35
    wore B70 jammers

    WARM UP
    300 fr
    100 drill
    300 fr
    100 k went 1:30
    300 fr
    100 IM

    STOP at 6:55

    MAIN SET

    10 x 100 FR
    FAST BEST AVE on 3:00
    from a dive
    held 64s & 5s
    got an extra minute before last one
    went 1:00 the last one
    these were really tough

    easy 100

    then we moved to diving well which is SCY
    assigned 2 x 900
    I didn't a couple 100 & got out to talk with Eddie Reese for a while.

    2010 MEETS:


    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    does anyone ever read my blog to the very end?

    Updated June 4th, 2010 at 11:43 AM by ande

    Categories
    Uncategorized
  6. For the hardcore...

    by , June 3rd, 2010 at 09:08 PM (Elise's Fitness Fun)
    masters swimmer!

    Today was my day off, but I coached a workout for the older kids. The yardage was on the low end for them as I wanted then to get in some quality efforts with lots of rest. They have a long course meet coming up, so I tried to be creative while using a SCY pool.

    Mostly freestylers are going to the meet, so this workout is a little freestyle heavy. The yardage is 5300 which is a little bit more than a typical masters swimmer might do, but for the hardcore, this SCY workout is a piece of cake.

    Warm-up: 500 swim, 500 I.M. drill

    6 x 50 free on :45 - get the heart rate up

    4 x 75 free on 2:00 - hold 5 to 10 seconds faster than best 100 free time

    50 easy

    300 recovery swim - free with buoy and snorkle

    4 x 150 free - swim 100 with buoy and then kick 50 with board on 2:30

    4 x 125 with fins: 25 SDK/50 swim on 1:15, 25 kick/25 swim (match kick to swim) on 1:15

    50 easy

    6 x 100 swim on 1:30
    1 minute rest
    5 x 100 swim on 1:25
    1 minute rest
    4 x 100 swim on 1:20
    1 minute rest
    2 x 100 swim on 1:15

    75 easy

    1 x 50 swim from a dive - all out

    100 easy

    1 x 50 swim from a dive - all out

    225 easy

    5300 SCY

    Updated June 3rd, 2010 at 09:29 PM by elise526

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  7. Pondering the summer

    I took a week off mentally from training. I still swam several times, but I didn't worry about why I was swimming and just went with the flow. After a week, I had expectations that my next phase of training would congeal itself in my mind, and be ready to implement by now. Sadly, nothing has congealed. Ok, it has almost been 2 weeks.

    The retox is going fine, thanks.

    This summer there are 3 LCM meets, the DAM meet at SMU in 3 weeks, USAS LCM A Champs in 5 weeks and Zones in 7 weeks.

    I have not seen my 200 from Nationals post in SWIMS and the meet is 4 days long, so I likely will skip Champs.

    At DAM, the 50 back, 200 free, 100 back, 100 free and 50 free are well spaced, and the 1500 (gotta maintain that top 10 time) is the next day. I would like to swim the same events at Zones 4 weeks later, but the 100 free and the 50 free are back to back, the 50 free and 100 back are back to back and the 200 free is the last event of the meet before the relays. Hmmm... It is Zones, so I will probably do it anyway, there will be plenty of time between events.

    Speaking of planning for Zones, I think I learned a valuable lesson from Nationals. I swam 3 events and was EXHAUSTED. My wife swam 0 events and was EXHAUSTED. Big meets are exhausting not because of the volume or intensity of the swims but because of the duration of the intense mental stress. I swam Nationals as a two day meet and swam very well on my second day, I think I will do just fine with Zones being a 2 day meet. Afterwards, I expect to be wiped out.

    For Zones to be a 2 day meet, I need to skip the 1500 in a cold fast pool on day 1, but the DAM meet is a hot pool, so if I want the best time in the 1500... I will deal, a top 10 time is not really that important in the 1500.

    Now, the whole reason I even thought I had something to contribute to the forums, LIFTING. I don't have a clue what I am going to do, but it needs to start soon. Rich Abrahams has convinced me that it needs to be different*. I have not lifted heavy since before Christmas, and I only lifted fairly light for 2 months before Asia and then no lifting after I got back.

    Speaking of Rich, I have thought about his drylands, and I think the most important contributor to his successful dryland program has been its consistency. He has done a serious dryland program for over 30 years. So my program needs to change, not because it is wrong, but because change stimulates the system. And it needs to stop being nothing. I might get to the point where people stop calling me qtip if I don't start lifting again.

    There are some things I am kicking around in my head that would take more commitment then I might have. CrossFit, Boxing or joining a USAS team. CrossFit is the most realistic, there is a gym that is local, and I think the workouts would fit into my existing schedule.

    As for boxing, I don't think I have found a gym that is close enough to be realistic, but I do think boxing would be an amazing compliment to swimming. There are MMA and Thai kickboxing gyms local, but I really think speed bag work would translate the best to swimming. It really is too bad I didn't grow up in the Bronx

    The most logical choice, but by far the hardest would be to join a USAS team. Six 2+ hour practices a week. I don't think I can make the summer practices (morning too late, evening too early), so this would have to wait until the fall season, but that is only mid August. There are two teams I have looked into, and I am not sure about either. Their most senior is faster than I can make the cut for, and the teams I can make the cut for, I am not sure they would allow me to swim for. The main problem is that most parents and coaches don't want me swimming with the 8yos which is where I belong. If this is a serious consideration for the fall, then 20x100s on 1:15 needs to be easily doable.

    One final hero worship comment. I am very jealous of Patrick. His incredible dps during his 500 Nationals? That was very nice, but I am jealous that his aunt is coming to fatten him up. My wife and I read that and wondered who we could get to marry into that stomach busting bliss. So jealous.

    A perfect example of Random Nonsense.

    * Not because he told me, but because he is bigger, faster, stronger and twice my age.
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/08/10

    by , June 3rd, 2010 at 03:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    2 X 250 4:30
    4 X 100 1:50
    2 X 150 2:30
    4 X 100 1:40

    1 X 200 kick 5:00
    4 X 50 kick 1:15

    SCY

    1 X 50 easy 1:00
    4 X 25 build :40
    1 X 50 easy 1:00
    4 X 25 sprint :40
    Three times, all choice.

    4 X {start-turn-finish}

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -06/07/10

    by , June 3rd, 2010 at 03:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Summer schedule starts today. We will be limited to 90 minutes, 5:30-7.

    LCM

    WARM UP:
    4 X 150 2:45
    4 X 100 1:40

    2 X 100 kick 2:30
    4 X 50 kick 1:15

    3 X 200 IM 4:00
    4 X 100 stroke/choice 2:15

    2 X 300 free 5:00
    3 X 200 free 3:20
    4 X 100 free 1:40
    Descend 1-2,1-3,1-4

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/04/10

    by , June 3rd, 2010 at 03:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be heading to USMS Swimfest on Friday. I am going to go ahead and post workouts through next Tuesday.

    SCY

    WARM UP:
    1 X 200 3:30
    4 X 75 1:15
    1 X 200 3:00
    4 X 50 :45

    1 X 200 kick 2:15
    5 X 50 kick 1:00
    Twice through

    1 X 200 50 stroke/50 free 3:40
    2 X 75 50 stroke/25 free 1:20
    4 X 25 stroke :40
    Break between rounds.
    IM'ers: 1 round fly, back, and breast.

    LCM

    1 X 100 moderate 2:00
    2 X 50 sprint 1:30
    1 X 50 easy 2:00
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4350 Y/M
    Categories
    Swim Workouts
  11. Fast Friday on a Thursday, Thu June 3rd, 2010

    by , June 3rd, 2010 at 01:12 PM (Ande's Swimming Blog)
    Thu June 3rd, 2010 Fast Friday on a Thursday

    lifted weights 5:15 am - 5:50


    LCM
    Austin, UT Swim Center
    Whitney Coached
    swam with Max, Larry, Chris, Tyler, Teneille, Pat, & Beth
    BUT No Jon Mike or Todd
    dove in 1st

    WARM UP scy
    400 fr
    300 fr
    200 drill
    100 k went 1:30
    100 k went 1:21

    20 x 50 on 1:00
    odds easy finger tip drag
    evens 200 pace:
    held 30's & 31's went 28 or 9 on last one

    200 easy

    20 x 100 on 2:00
    odds easy finger tip drag
    evens 400 pace:
    started out at 1:10,
    then dove & held held 6's & 7's
    went 64 on #18 &
    63 on #20
    these were hard

    100 easy

    2010 MEETS:


    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    does anyone ever read my blog to the very end?
  12. Tue Jun 1 2010

    by , June 3rd, 2010 at 12:24 PM (Ande's Swimming Blog)
    did it

    LCM

    think it was

    1000 warm up &

    2 rounds of
    5 x 300

    don't remember
  13. Still feeling the taper?

    Now that I’ve gotten over my soreness from Monday’s rowing, I finally had a swimming workout where I felt really fast and loose and good. I walked over to the morning TNYA practice. The pool temp was back down to 80 degrees—hurray! Here’s what we did:

    800 scy warmup

    300 swim (100 FR / 100 BK / 100 FR) @ 4:15
    10 x 25 ST (alt. 2 DR / 2 swim) @ :35
    3 x 100 FR @ 1:20 [swam these right arount 1:16]
    5 x 50 @ 1:00 (2 recovery, 3 desc) @ 1:00 [32 on fastest one]
    100 easy

    Then a variation of the above:

    10 x 25 ST (alt. 2 DR / 2 swim) @ :35
    6 x 100 FR @ 1:25, 1:20, 1:15, 1:25, 1:20, 1:15 [13, 15, 13, 20, 15, 12]
    5 x 50 @ 1:00 (2 recovery, 3 desc) @ 1:00 [30+ on fastest one]
    100 easy
    [I chose to go in the middle of the lane on the first round of this and felt a little squozen between lanemates ahead and behind me. On the second round I asked to go first and enjoyed the comparative roominess. My times were good for me, and it felt easy. Could I still feeling my taper this far out?]

    Next was a kicking/hypoxic set:

    3 x (2 x 75 kick @ 1:30, 4 x 50 swim w/ limited breathing @ 1:05) [I actually only did 2 rounds of this and did them mostly warmdown. Sometimes I have just so much effort in me, and today I think I must have used it up on the preceding set.]

    Then I hopped in the slow lane, where all the swimmers had gotten out early, and did sculling and stretching for the last few minutes of practice.

    It was nice to have a workout where my body felt good in the water, and eager to swim! Plus I have a massage scheduled for later this morning. It’s a good day.
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  14. Thursday's Fun

    by , June 3rd, 2010 at 08:46 AM (Adventures in Swimming)
    Swam at the Gahanna Y with a couple of friends.
    They called this a Janet Evans Set??

    Everything is on a 1 min per 50 cycle
    300 Swim
    2x250 Kick
    3x200 1st and Last 25 Stroke
    4x150 Pull and Descend
    5x100 Breath 4 and Descend
    6x50 Descend

    100 ez
    50 Sprint Stroke
    100 ez

    Today felt a lot better than yesterday.
    Held 2:40 on the 200's with back as stroke
    the 150's from 2:00 to 1:50
    the 100's from 1:20 to 1:07
    the 50's from :40 to :31
    Last 50 sprint i swam back on :32

    Hope I have some left for tomorrow's swim with
    the Sharks.

    Updated June 3rd, 2010 at 08:56 AM by Bo Martin

    Categories
    Swim Workouts
  15. decisions decisions

    by , June 3rd, 2010 at 07:33 AM (Mixing it up this year)
    This morning I knew I needed to just go slow but then a part of me wanted to push myself once I got warmed up. So Happy medium was reached. 80% level of effort.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free w/fins alt 100 slow/100 moderate
    10x100@1:45 Free w/paddles & bouy this is were I wanted to hold race pace but decided to hold 5 seconds slower.
    300 Free kick w/fins
    200 Fly drill 1 arm good motion to loosen the lower back

    Total 3000 meters

    meet tomorrow doing the 800 free with the kids.
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  16. ART, Swim, Smoothie! 6/2/10

    by , June 2nd, 2010 at 09:54 PM (The Labours of SwimStud)
    Well I started off the day by visitin an ART practitioner. he had a USA swim shirt on, and is a swimmer too...although in triathlons but swam as a kid. Atleast I think he will understand swimmer issues and not try to fit runner's solutions around my problems.
    Session went well and what he found seemed to jive with my intuition about what is going on with my hip and knee.
    Went swimming but had to settle for SCY but it went thusly:

    200 Kick
    200 Pull paddles
    200 Swim
    I did the 2nd run through ans fly kick with fins and the swim as 4x50 fly swim on the 1:30

    10 x 125 FR 2:00 held them and #8 felt phenomenally great!
    4 x 50 EZ
    10 x 75 Odd FR/Even BR 1:15/1:45 BR felt awful and like I was drowning.. I couldn't get it right today...but it happens

    300 Fin Kick
    6 x 50 EZ

    Went to lift after wards and as a change I did 2 x 15 dumbell squats 40lb and then 30lb.
    Also did dumbell press and pec fly instead of the machines. Pressed with 35 for higher reps and to be cautions of straining the shoulder on first
    . Did d 2 set routine which I think I will try this summer 2 sets higher reps..more variations..see what happens.

    Guzzled a muscle milk after practice and then late at home washed down dinner with a fruit smoothie. Need to get ginger to add to the smoothies..it is supposed to be a natural anti inflammatory and analgesic...

    Updated June 2nd, 2010 at 11:08 PM by SwimStud

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  17. "Sleep It Off" June 2, 2010

    by , June 2nd, 2010 at 04:20 PM (The FAF AFAP Digest)
    I consulted my doctor today about my ongoing malaise, for which JimRude has taken responsibility. He said there is a nasty 2 week malaise like virus going around and that I should just "sleep it off." I will do my best in this respect; I would just like it to be gone by the weekend during which a malaise is decidedly contra-indicated. Though Jim gallantly took full blame, I wonder if it is the result of some funk from Nationals? Several people I know have come home and been quite ill.

    Mike left an interesting link to an article in the NYT re: massage. The article, which reports on a scientific study, concludes that post exercise massage “actually impairs removal of lactic acid from exercised muscle.” http://well.blogs.nytimes.com/2010/0...=me&ref=health. So it made me wonder whether massage really does speed recovery (as I was opining after my post Zones massage). I suppose it could speed recovery for reasons unrelated to lactic acid. I certainly have been going the passive recovery route ... and am currently re-watching Lost with Mini.

    Mike suggested that massage might help sickness. Anyone have experience with this? I've heard that, if you have symptoms, it can bring on the illness like gangbusters ...

    Given that this is the lengthiest time off I've had in ages, I'm hoping it doesn't hinder my workout mojo when I return and make me a wuss. My son opined that this was a likely result of taking complete rest as opposed to recovery type exercise. Of course, none of his opinions have any valid basis either. I am trying to stave off being a "wuss" by being a Snotty Forum Poster.

    BTW, Dr. Jaeger (who teaches Evidence Based Medicine at Mayo) reported back to me that Metagenics products are sold in the Mayo store, not the Mayo pharmacy. He's not sure how they got the product space. I agree with him that the marketing of supplements is far ahead of the scientific study of such supplements. Nonetheless, I have received my 7 Exfuze sample and took my first shot today!

    Ok, time to get off the couch and go back to my almost full time chauffeuring duties.
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  18. Dreadmill workout

    by , June 2nd, 2010 at 03:31 PM (Elise's Fitness Fun)
    I didn't get up early enough to run outside before the bad heat hit, so hit the treadmill at the gym for a quick workout. Did 2 miles alternating 2 minutes easy, 1 minute hard. On the easy segments, I kept the pace at 5.5 mph. On the hard segments, I increased my speed thoughout the run until I was running the fast segment at 9.0 mph.

    After the run followed it up with the following core exercises:

    1 set of 100 bicycles

    20 torso twists

    20 knee lifts/leg raises

    3 sets of 10 toe raises

    Lately, I've gotten big on adding in little places I can burn calories. For example, yesterday instead of driving to the fire station to vote, I walked. Got in a one mile walk just doing this. On my days off or where I have so much going on I can't get to the gym or pool, I think I'll find ways to walk more.

    Updated June 2nd, 2010 at 03:54 PM by elise526

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  19. Sarasota Y Sharks Masters 5:30 AM Workout -06/03/10

    by , June 2nd, 2010 at 03:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    8 X 50 1:00

    5 X 100 Kick 2:30

    8 X 200 Free 3:20
    1-4: negative split
    5-8: descend

    1 X 100 easy free 2:00
    4 X 50 fast/choice 1:30
    Three times through, with break.

    3 X {Start-turn-finish

    6 X 50 1:45
    odd: blocks/fast
    even: easy

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  20. Wednesday, 6/2/10

    by , June 2nd, 2010 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo


    Warm – up (700)
    500 Mixer (swim, drill, kick)
    (did 200 free, 100 kick, 200 IM drill)
    8 x 25/40 descend 4
    (did back on all)

    Main Set: Free (1600)
    1 x 400/15 sec rest, Build (6:15)
    4 x 100/1:40, Pace (1:30-:31-:32-:33)
    1 x 400/30 sec rest, Build (6:23)
    4 x 100/1:50, Stronger Pace (1:30-:29-:30-:29)

    Kick (400)
    16 x 25/45 Fast in between flags!
    (1-4 dolphin on back, 5-8 back kick, 9-12 free w/ board, 13-16 back kick)

    Warm down
    100 easy
    Total: 2800 meters
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