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  1. Sarasota Y Sharks Masters 5:30 AM Workout -08/03/11

    by , July 30th, 2011 at 10:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    8 X 50 1:00
    4 X 100 1:45
    6 X 50 kick 1:15
    3 X 100 kick 2:30

    10 X 50 free 1:05
    #3-6-9 are fast

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 4:40
    3 X 100 1:30

    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    1 X 100 easy free 2:15
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -08/02/11

    by , July 30th, 2011 at 10:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    I'll be away at Nationals but will go ahead and post my workouts for next week and into the following week. Thanks.

    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:30

    4 X 50 1:15
    1 x 100 easy free 2:30
    Three rounds.
    50's: Round 1: fly, 2 back, 3 breast.

    8 X 200 free 3:00 or 3:30
    Pull or swim
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. July 29, 2011 - Aquasol Friday

    by , July 30th, 2011 at 12:34 AM (Swim like an Orca, but faster !)
    Aquasol No Coach

    Warm 2x100FR, 200IM drill, 150 k

    3x100FR on 1:30 (1:18)
    4x50K w/fins FR on 1:00 (500/1050)
    8x75 FR Pull on 1:15 (:55-:58) (600/1650)
    3x200 IM on 3:40 (3:00) (600/2250)
    10x25 fly on :45 (first 2 were :12, then slowed to :18) (250/2450)
    5x100 K Monofin Frt/side/bk/side no board (500/2950)
    250 cool

    I don't remember where this one came from, I wanted to get an older workout, but work got in the way. I haven't done 200IM's in awhile, so it was painful after the pull set. Im getting more fluid with the monofin, and its been awesome for the fly and BK UW.
  4. Shopaholic!

    by , July 29th, 2011 at 09:12 PM (Swimming, Life, and Other Stuff!)
    I left the nest early to head down to the Lululemon store opening! I wasn't disappointed and spent more $$$$ than I care to mention!
    Today was an easy, stretchy swim. I may drive down to Louisville in the morning for a LCM meet. The meet was scheduled to be at Lakeside, the outside quarry pool. Due to the heatwave we're having here the water is over 90 degrees so they've moved the meet to the Ralph Wright University of Louisville Natatorium. I love that pool! I'd really like to do a 1500 in there. If I'd known they were doing this I would have taken it a little easier this week. Right now I'm thinking if I wake up and feel motivated I just may drive down for 1 day of the meet. Time will tell.

    **600 Warm-up Swi
    **200 Pull / 200 Kick / 200 Swim / 200 IM
    **10 X 50 rotating freestyle drill @ 1:00
    **200 freestyle moderate
    **75 / 50 / 25 of each stroke w/ :10 rest between
    **4 X 75 Free @ 1:20 interval
    **100 Butterfly stretchy


    I jumped in the home pool and cleaned the side-walls while enjoying a Two-Hearted Ale!
    1 week of summer vacay remaining!
  5. SArasota Y Sharks Masters 5:30 AM Workout -08/01/11

    by , July 29th, 2011 at 09:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout

    WARM UP:
    4 X 100 2:00
    4 X 50 1:00
    3 X 100 2:00
    4 X 50 1:00

    4 X 50 kick 1:20
    1 X 100 easy swim

    10 X 50 1:20 choice
    1-2: moderate
    3-4: build
    4-5: 25 fast/25 easy
    7-10: warm down

    Swim Workouts
  6. Friday, July 29

    by , July 29th, 2011 at 05:50 PM (The FAF AFAP Digest)

    600 various
    5 x 50
    3 single arm fly/1 25 fly + 25 EZ/1 scull
    4 x 25 shooters
    50 EZ
    4 x 25 no breather free
    50 EZ
    2 x 30s -- backstroke start + fast SDK to 15 + cruise
    25 EZ
    2 x 30s -- start from side + fast dolphin kick to 15 + cruise back (13 kicks to 15 m)
    25 EZ
    2 x (25 AFAP + 75 EZ)
    1 free (11 low), 1 back shooter (9 high-10)
    75 EZ

    Total: 1570 or so

    hot tub, 10 minutes

    Stretching, 20-25 minutes



    I thought about swimming LCM today, but we're having another heat wave, and I didn't feel like getting roasted. Still felt pretty blah, no easy speed or jitters yet. 5 more days and then it's showtime ...

    Because I haven't really focused on long course since 2009 and have swum virtually none this summer, I really have no idea what to expect or what time goals to set. I've swum well in my last two taper meets in December and March and in practice, so I have no reason to think I won't swim well again. I'm just slightly nervous about the lack of walls. I would be very happy to swim 30.6 in 50 fly and 32.7 in 50 back (about .6 faster than I swam last summer with less training). I'd be even more thrilled to swim decently in my other events. I have hope, and I'm not afraid to use it!

    I was also wondering whether any of the other fast Japanese backstrokers have aged up?

    The heat wave here continues for our summer league Divisional Champs tomorrow ...

    Updated July 29th, 2011 at 09:17 PM by The Fortress

    Swim Workouts
  7. Double FAST FRI Jul 29th 2011 SCY

    by , July 29th, 2011 at 04:54 PM (Ande's Swimming Blog)
    Double FAST FRI Jul 29th 2011 SCY

    out of town this Sat - Tue, back Wed

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool SCY
    Noon to 1:15 dove in 12:08
    wore blue camo training jammer
    swam with: Beside Bess, Andrew, & Bob

    15 min choice
    6 x 50 on 50
    16 x 50 on 45

    Main SET: SCY

    16 x 50 fr on 1:30
    odds easy
    evens fast held 24's & 1 25

    assigned 800
    did 300ish

    8 x 100 fr on 2:30
    odds fast
    evens easy
    went 58, 57, 57, 52
    Swim Workouts
  8. Week 4 of the Return

    by , July 29th, 2011 at 02:51 PM (Elise's Fitness Fun)
    No swimming, but getting a few workouts in this week. I think once school starts back up again, there will be normal pool hours and it will be much easier to get in. My goal is to get on a regular schedule with swimming by August 15. Afterall, Auburn will be just six months away.

    Sunday, July 17
    Moderate ride of 13 miles. Averaged 17.1 mph.

    Tuesday, July 19
    Pushed it a little to average 18.4 for a 14 mile ride. Got off my bike after the ride and walked into a creek near my house. The creek actually originates on my property from a spring. It felt wonderful!

    Thursday, July 21
    Unbelievable heat and humdity. Just kept it to 10 miles. Also took a 1,25 mile walk after dinner.

    I am finishing up a course in early American history. One semester crammed into 3.5 weeks. Have really enjoyed it even though it has been lots of work. If you haven't read it, Sratch of a Pen by Calloway explains how 1763 was a pivotal year in American history. Didn't realize it until I read the book.
  9. July 28th - More fun in the sun

    by , July 29th, 2011 at 02:32 PM (Swim like an Orca, but faster !)
    Warm - 2x200FR, 200P, 200 K

    2x500 (7:35) (1000/1600)
    5x200 P on 3:00 (2:35-2:40)(1000/2600)
    10x100 IM/BK on 2:00/2:15 (1000/3600)
    3x100 K w/fins evens FR/odds BK fly 3900
    2x50 cool

    My coach is in Southern California on a family emergency, our Senior's coach is reluctant to give us whiners a workout, besides we have a weak Masters group, most are there for fitness laps, so I usually keep several workouts in my bag, just in case. I've been using the FLOG to get old er workouts my coach had me do, and this is one of them.
    Both my 100 IM and 100 BK are coming in at 1:35, cruising, no real hard effort. This is an improvement for my BK, as 1:45-1:50 were typical times in the past. My kick is stronger so I let my kick dominate and I time my arms to the kick.
    My knees still hurt during breaststroke, I'm still developing the inner tendons after learning the correct way to kick.
    I still don't take the 500 seriously, I seem to have the attitude that I just need to finish it, so couch has had me do more of them for endurance and stamina. I find after I do a couple, it make's the rest of the workout easier to manage.
    Next Meet:
    Davis Aquatic Masters
    2011 End-of-Summer Splash LCM @ UC Davis
  10. Friday, 7/29/11

    by , July 29th, 2011 at 02:26 PM (A comfort swimmer's guide to easy swimming)
    A whole bunch of fast (kind of) 25's!


    Warm up
    300 Swim - free & back
    200 Skill Drills - 1 arm and fist, free & back

    18 x 25 ds 3: 2 x (3/25, 3/30, 3/35)
    - 1st time through free, 2nd time back. Since there was no clock to get time, I made the focus dps. tried to descend each round of 3 while holding 15-16 spl for free and 17-18 for back.

    Main Set:
    1 x 300/30sr build
    8 x 25/40 strong
    - did free and again focused on dps like above.

    1 x 500 pull w/buoy and freestyler paddles
    - again focusing on dps (14-15 spl).
    Total: 2000 meters

    Tomorrow I drive to Lake Tahoe for an open water race on Sunday. It is a 1.2 mile swim at Incline Village. I hope to get there early enough tomorrow afternoon to get in the lake for a short swim and get somewhat accustomed to the cold before Sunday's race.
  11. IM Day

    by , July 29th, 2011 at 02:06 PM (Year Three: The Road Back)
    So, first things first.... WE WON BOTH GAMES! It didn't even seem to matter that the heat index was approaching 110 degrees; the other team was just as wilted as we were and I personally had a great couple of games - better than I'm used to playing! The first game was 16-10; second was 6-2. Semi-finals.... here we come!

    Now, you must realize that a softball doubleheader in that heat makes it pretty clear that my thighs and shoulders were hurting a bit as I got to the pool this morning. Once I got in the water, I realized I was completely worn out. Since it was an IM day, I just decided to leave my fins on the whole time.... so I did. Here's what we did:

    200 Warm-Up
    6 x 50 Kick on 1:10, 1>3, 4>6
    4 sets (all w/ fins):
    - 4 x 100 on 2:30 (IM, Free, IM, IM)
    - 4 x 50 on 1:10 (Fly, Back, Breast, Free)
    300 Cool-Down
    Total Meters - 3200

    It was actually a pretty good workout, and by the end, I was exhausted - but in a good way. My shoulders were comfortably numb and my thighs had actually loosened up a bit while I swam. YAY!

    I had been debating whether to swim with the team tomorrow, but I'm thinking a nice, recovery type of swim early tomorrow morning might be a nice way to start the weekend. Then, it's back-to-school shopping time. E-gads... where did the summer go?

    That's it for now.... enjoy your swims today!
    Swim Workouts
  12. FAST FRI Jul 29th 2011 LCM

    by , July 29th, 2011 at 01:35 PM (Ande's Swimming Blog)
    FAST FRI Jul 29th 2011 LCM

    Unofficial 2011 South Central LCM Zones Results

    Subscribe to Ande's Swimming Blog

    Chris Coached
    UT, main pool
    6:00 - 7:30 dove in 6:03
    wore blue camo training jammer
    swam with: Mary, beside Chris Ned & Jim

    20 min choice
    6 x 50 on 50
    16 x 50 on 45

    Main SET: SCY

    20 x 50 fr on 1:30
    odds easy held mostly 32's & 1's
    evens fast

    assigned 1000
    did 600ish

    8 x 100 fr on 2:30
    odds fast
    evens easy
    went 1:09, 1:06, 1:05, 1:01
  13. Friday workout

    by , July 29th, 2011 at 10:48 AM (Pete's swim blog)
    Easy day. Worked mostly on the dive at the end. I have trouble getting started once I surface. Did much better today and will work on it a bit tomorrow.


    7 x 100 Mixed Free and breast warm up
    200 Pull Easy
    200 Kick
    200 Drill

    4 x 50 Build up
    2 x 25 sprint from dive

    175 Cool down

    (1725m Total)
    Swim Workouts
  14. Uncoordinated

    by , July 29th, 2011 at 10:43 AM (Mixing it up this year)
    I am so uncoordinated between my stroke and kick on Free.

    10x100@2:00 Free
    500 free kick w/fins moderate
    5x100@2:00 Free w/snorkle holding a 6 beat kick this was tough for me
    10x50 from dive 1-6 as 25 sprint/25 easy 7-10 as fast breakout the easy for warm down

    Total2500 meters
  15. Checking things off

    This morning I went to the early lcm workout with the Asphalt Green masters. It was kind of a solo taper workout even though I was swimming with a teamóI bounced around in different lanes and adapted sets to get in what I needed to do. The advantages to doing this during a team workout are that (1) there is a coach around to get feedback from, (2) this pool has starting blocks Iím allowed to use, and (3) the AG pool is the only lc facility in Manhattan that is sufficiently deep to practice good breakouts after my turns. With 6-8 people in each long course lane, it wasnít too difficult to find space to work stuff in as neededóI think I ended up swimming in all 4 lanes at some point or another though!

    Hereís what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/w by 25)

    On-deck stretching session

    200 scull/BR drill

    5 x 100 @ 2:15:
    1-2 FR with race-pace breakouts, turn, and finish, rest easy
    3 BK with race-pace breakout, turn, and finish, rest easy
    4 -5 dive from blocks + 20m BR sprint, rest easy except for turns and finish

    400 virtual IM (easy swim with occasional pieces of race-pace 4IM)

    300 warmdown

    Iíve pretty much covered all the items on my list of things I needed to do during my taper to feel confident about my events at nationals:

    Ł Get in a couple of workouts where I do some slightly-above-threshold-pace FR swimming [for my 800 FR and the last leg of my 4IM. Iím not trying to improve my conditioning at this point, just refamiliarize myself with what it feels like to swim FR at a pace that leaves me breathy, so Iím not shocked by that sensation at the meet. I already did one session of this last Saturday. These donít have to be long setsó1000 to 1500m should suffice.] 7/22, 7/25

    Ł Do some sprint breaststroke [maybe 2 or 3 times over the next few weeks, working on distances of 15m to 45m] 7/22, 7/23, 7/29

    Ł Work on maintaining good rhythm on my breaststroke at a variety of paces [this helps my feel for the sprint BR, and also helps keep the 3rd leg of my IMs as efficient as possible. I have a tendency to get to the power phase of my kick before Iím in enough of a streamline position to take full advantage of itóhesitating a split seconds before initiating it makes a world of difference.] 7/20, 7/22, 7/23, 7/26, 7/29

    Ł Do a few uninterrupted 400 IMs long course, at relaxed to moderate pace, to remind myself what it feels like swimming that much fly without walls. 7/22, 7/28

    Ł Do 1-2 ďvirtualĒ 400 IMs, where I do walls and other select portions at race pace and the rest easy FR, while mentally rehearsing my keys for each part of the race 7/23, 7/29

    Ł Do a set of 2-4 hard 200 halfsies (100 FR/ 100 BK) to rehearse and practice my keys for finishing strong on the 200 BK 7/28

    Ł Do some starts, forward and backwards, but not too many (maybe 2-3 sessions of 4-6 starts over the next 2 weeks). 7/20, 7/23, 7/29

    Ł Aside from the above, not get drawn into other sets that work me hard without some clear purposeóI want to spend a lot of time in the water just playing and having fun, and talking to the water about our upcoming swims together! Every time Iím in the pool!

    The only thing Iíve missed is backstroke starts from a block, and if I donít get any in before warm-ups in Auburn I can live with that. At this point Iíll probably be in the water just another time or two before the meet. Those will just be fun wiggle-around-in-the-water sessions, with maybe a full-speed turn or breakout or two. (I leave for Alabama on Monday and will be visiting relatives for a couple of days before the meet, and am not counting on getting in any pool time between then and Wednesday warmups.)

    Other things are falling into place for Auburn as well. My niece is a sophomore there, and it turns out that my sister and brother-and-law will be in town that Thursday helping her move in, so Iíll get to visit with the whole family. Hurray! I might also get together with a cousin and her family who live nearby. It also looks like Iíll have some Asphalt Green teammates thereóI hope weíll have enough to swim a mixed relay Thursday afternoon or Friday morning.

    I have decided that Iíll probably just swim the 4 individual events Iíve signed up for on Wednesday and Thursday (800 FR, 400 IM, 50 BR, 200 BK). That gives me 3 different strokes plus an IM, and 4 different distances, which is plenty to focus on. It looks like it will be tight to try to swim my events on Friday (100 BR, 200 IM) and make my flight back to NYC from ATL that afternoon. I looked into changing my flight to a later one, but since Iím signed up for the 5K at Coney Island on Saturday morning (7am start time!) I donít really want to push my arrival back any later that evening. Itís probably best to bag the Friday events and keep that day as stress-free as possible (or at least as relaxed as a day involving airports can be), so that Iíll feel energetic and happy about getting up early the next morning and doing a long ow race. Cool that thereís so many fun events happening that weekend, and that Iíll be able to do 2 different national championship events just 4 days apart!
  16. Lazy Thursday

    by , July 28th, 2011 at 11:08 PM (Swimming, Life, and Other Stuff!)
    No swimming today! My shoulders and motivation needed a break from the water!
    The day started with a Hatha Yoga for athletes class. 12 years or so ago I took vinyassa flow at least 2X per week. I love the yoga but my ADHD persona has a rough time staying focused for 1 hour and 45 minutes of yoga-antics. Anyway a Nasti friend's wife built a beautiful yoga studio in her basement and sent out an open invitation to all Nasti's for a free session; I took her up on it! It ended up being a lovely, 60 minute basic hatha class. It felt great to get back into some of the postures and re-visit the world of yoga. I am planning to take a Saturday afternoon class at Joan's studio directly after practice. I hope it works out!
    After the yoga I did my normal dry-land routine I put together this summer: 3:00 minutes fast and continous jumprope, 4 minute Plank routine (1 per side+2 prone), 1 minute wall sitting, 2 minutes bicycle crunches, 26 pass the back weight, 15 push-ups, 25 lunges, and 2-4 minutes of stretch cord rows)
    I AM SOOOOO EXCITED!!!!! Indianapolis is getting a Lululemon Store and it opens tomorrow!!! I travel to Chicago at least 2X a year to purchase cool PE Teacher clothes from their stores! Now I can travel less than 8 miles and buy them whenever I want! Yeah Indy!
  17. Thursday, July 28

    by , July 28th, 2011 at 06:35 PM (The FAF AFAP Digest)

    600 various

    4 x 50 fly drill
    4 x 50 dolphin kick w/board
    4 x 50 back drill
    4 x 50 back kick (25 shooter + 25 EZ)
    4 x 50 breast drill

    4 x 25 no breather free

    2 x 25 breast

    50 EZ

    Total: 1800

    Stretching, 20-25 minutes


    I felt horrible in the water today. And I fully expected it. I was out late last night, and didn't sleep well (note to self: do not have birthday celebration 1 week before Nats.) I also felt beat up from the chiro appt. At the time, the doc said "you have a whole week to recover."

    I reviewed my pre-Alabatross blog entries. At this point in that taper, I was still feeling sloggish in the water. But 2 days later I had full on taper bitchies. I haven't really been jittery so far, but I sense they are coming on strong after being completely irritated at the grocery store today. I'm also sure that, soon, the thought that I have lost all conditioning and can't swim LCM will be constant as it made it's way into my head today. Must resist this thought! Here's Maglischo on tapering: Very interesting that he says sprinters should not do much speed work during taper to allow the fast twitch muscles to rest and super adapt.

    Here's my new pet peeve: kids who use the bathrooms for changing rooms when I have to go to the loo! Between summer league meets and kids at the rec centers, there is nary a bathroom to be had. The modesty thing is out of control. I wonder when they'll grow out of it?

    Updated July 28th, 2011 at 07:05 PM by The Fortress

    Swim Workouts
  18. Last taper workout

    by , July 28th, 2011 at 05:23 PM (Chowmi's Blog)
    Swam on my own

    SCM, Baylor Fitness Center
    Yeah! I got the coveted end lane in the deep!

    400 warm up
    4 x 25 underwaters
    100 easy kick
    100 easy swim

    6 x 50 on 1 min
    25 kick on back/25 swim
    held 43 43 42 42 42 42

    50 easy

    4 x 25 variables; last one from a dive

    easy 100

    The End


    As usual, I don't pay too much attention to the meterage, just swim what seems right and leave it at that.

    I have my creditors' meeting tomorrow, but a relatively light docket. I will be really, really tired, but there is always a handicap, and it's not like it's a surprise.

    And geez, that's exactly why I swim only the 50 in LCM!!!!

    You gotta fit the events around your life, not your life around your events!

    And besides, I already have top ten times in every event from the 50 to 1500, all IMs and every stroke. The only events I don't have top tens in are the 200 breast and 200 back. I have plenty of years left to swim those! And i'm certainly in no rush!

    For your sleepless nights, keep reading. Would you like to see "where I am"?

    *At a mininum, 28.49 which is Sectionals cuts; i'd be disappointed if I didn't go at least that fast. Plus i've been under that 5 out of the 6 times I swam it at local meets.

    Between 28.0 and 28.39 is also acceptable, I wouldn't be disappointed in the swim, but I would be disappointed I didn't rise to the occasion and I paid $125 for hotel and approx $50 in gas to get a time I could get for essential drive-around-town gas and $3.50 plus my $1.00 team surcharge at any local meet.

    27.99 or less is a very strong time. Would be very happy with it. "Breaking the barrier".

    27.73 is my recent best (and also a kneeskin time). I really think I can grunt, strain, and make underwater faces while knashing my teeth and clawing my way to the finsh to get to this time, even without training. What I coin, "Pulling a Michelle Chow". You do it on simply the belief that you can, and you do enough of the right things to get to that time.

    27.59 - yet another benchmark. It's the AAAA USA cut and would just about be my lifetime best masters time (circa 1994!).

    27.29 Not sure why this number sticks out in my mind. But here it is. Maybe the midpoint from the above time and the next one. Read on....

    26.99 Probably not, but why not? There is no goal too far out to put yourself out there for. Huh? Did that even make sense? Well, forget processing that sentence. Just focus on the time. If you never think that far, you're less likely to ever reach it.

    26.79 2011 Winter Nationals

    26.71 My lifetime best (Dec 1986) at a then-1988 Olympic Trials qualifying time. Top 25 Americans list that year. I guess it was a light year if I made the list.

    26.59 2011 Summer Nationals

    26.39 2012 Olympic Trials

    So, there you have it!
  19. Thursday, 7/29/11

    by , July 28th, 2011 at 05:08 PM (A comfort swimmer's guide to easy swimming)
    Was late getting to the pool so didn't get the full workout in. Probably a good thing. Will be doing an open water swim this weekend so a little bit of rest should help.

    Warm up
    400 swim - every 4th 50 backstroke
    4 x 50's kick 1st 25 on right side, 2nd 25 on left side
    - my kicking on my side is terribly slow. Was taking 1:15-20 to do these 50's

    Set #1
    12 x 50/10 sr: 1) kick 2) 15m kick under 3) drill 4) 20 build to sprint 5) 15m sprint 6) easy
    - did 1-6 free, 7-12 back

    1 x 100 free/10sr
    2 x 50 stroke/10sr
    - back w/buoy only
    2 x 25 breast or fly pull/10sr
    - breast pull w/buoy

    Ran out of time and had to get out

    Total: 1450 meters

    Went back to the pool after work to get a bit more yardage in since morning swim was short.

    300 swim back & free
    200 kick w/board and snorkel. (I use the snorkel for kicking on my belly and sides because I can stay streamlined and it's much easier on my neck and shoulders)
    200 drills - fist and 1-arm, back and free

    Main Set
    20 x 25 dps, rest as needed
    - all free, focus was to hold stroke count at 15-16 for the set and swim strong. Didn't have a clock so don't know how fast these were or how much rest I was actually taking.

    Cool down
    200 easy mix of all strokes

    1400 meters

    Total for day: 2850 meters

    Updated July 29th, 2011 at 12:29 PM by poolraat

  20. Sarasota Y Sharks Masters 5:30 AM Workout -07/29/11

    by , July 28th, 2011 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout; SCY today

    WARM UP:
    2 X 250 4:15
    2 X 100 1:45
    6 X 50 1:00

    1 X 400
    Broken :15 @ 200
    Fins optional

    1 X 100 kick-easy- 2:15
    4 X 50 kick-descend 1-4- 1:15
    1 X 50 easy swim

    4 X 100 choice 2:15
    50 perfect stroke/25 fast/25 easy

    10 X 50 1:00
    odd: perfect stroke even: race pace

    10 X 50 1:15
    odd: perfect stroke
    even: descend 2-4-6-8-10 to fast


    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts