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  1. Short Break...I'm back in the pool

    by , May 11th, 2011 at 05:26 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 5/11/11

    Warm up
    350 swim free and back
    3 x 100/10sr 25 swim build - 50 kick - 25 swim strong
    - did 1&2 free, 3 back
    12 x 25/40 4 free, 4 IM, 4 Back - Strong

    Main Set 1
    12 x 50/1:00 every 3rd FAST - work on fast n tight turns
    - all free, 37-38 on fast ones, around 45 on others

    Kick Set
    200 IM - moderate effort
    4 x100 Flutter/2:30 - build
    - did as 50 on belly with board/50 on back

    Main Set 2
    4 x 50 back/1:10 strong
    - around 45-47
    4 x 25 Fly/45 strong
    - didn't get times but was under 20

    Warm down
    100 easy free

    Total: 2550 meters
  2. Sarasota Y Sharks Masters 5:30 AM Workout -05/12/11

    by , May 11th, 2011 at 04:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:10
    3 X 100 1:40

    1 x 200 kick 5:00
    1 X 150 kick 3:45
    5 x 50 kick 1:15

    2 X 100 IM 2:00
    4 x 50 stroke-1 of each- 1:15
    Two times, short break between rounds.

    1 X 400 6:40 6:20
    2 X 200 3:20 3:10
    Two times. Round 1 intervals left, 2 right.

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts
  3. Changes Are Coming....

    by , May 11th, 2011 at 03:09 PM (Year Three: The Road Back)
    There has been a great deal of conflict within my team lately. We've had three of our top coaches leave and the woman who took over when they left has also now resigned, effective the end of May. Being down in coaches, there was a meeting last night at which my coach found out - by looking at the schedule they handed out - that he no longer has a coaching job AND that our practices have apparently been discontinued at my location. Since I swim at the Y, my team mates and I are planning to continue to meet each morning to workout, but it's highly unsettling to arrive for practice and learn that within two weeks, there will be no official practice nor any coaching at our pool - period. Nice head's up, eh? What really, REALLY bothers me is that my coach found out he wouldn't be coaching anymore because he noticed our practice was not on the schedule.

    So, now I'm trying to figure out where to get some coaching from - or if I will be training on my own. The other masters programs in the area (as well as the next closest ISF practice) are just not feasible with my schedule and family commitments right now. Partly debating seeing if I can swim with a local club, but those times aren't really good for me either. What to do.... what to do....

    Anyway, with that beginning to today's workout, I just wasn't mentally there and had a hard time throughout. Here's what we did:

    400 Warm-Up
    3 x 200 Kick on 4:00 (ez/hard by 50s)
    6 x 150 on 3:00 (wore fins & did 50 Fly, 50 Back, 50 pull for 1,2,4, 5 - did 3 all fly, 6 all back)
    1 x 100 Free Easy on 2:00
    8 x 50 Free on 1:00 (was doing about :40-:42)
    6 x 50 Free on :55 Faster (about :38-:40)
    4 x 50 Free on :50 Faster (about :37-:39)
    1:00 rest
    1 x 50 Free AFAP (did a :34 - ugh!)
    450 Cool-Down
    Total Yards - 3400

    I was really not happy with the :34 Free, but I was exhausted. I also realized that this is my first real all out effort since getting back from Y Nationals. That has to be corrected.... As always, the kicking was fun. I just don't have any legs. Thankfully, today is a rest day for the NFL Training Camp, so I'm planning to take it easy this afternoon. Hopefully that will help in the pool tomorrow....

    Thanks for listening to me vent. Something will turn up and we Fishers ISF swimmers are nothing if not adaptable. It'll all work out - or at least that's what I keep telling myself. USMS 2012 LC Nationals - here I come. I will get those qualifying times.... I will.

    Until then, one day at a time. Enjoy the rest of your day and happy laps to you!
    Swim Workouts
  4. More 200s...

    by , May 11th, 2011 at 09:04 AM (Pete's swim blog)
    Today features a lot of 200 kick which I'm a bit better at. I focused mostly on br kick since I'll be swimming breast stroke events at nationals. I was pretty tired at the end and may have pushed myself a little too far.


    400 Warm up

    4 x 200 - 3:00 Convert Free to IM

    200 - 3:00 1st 50 Kick
    200 - 3:10 1st 100 Kick
    200 - 3:20 1st 150 Kick
    200 Kick - 3:30 (Finished on 3:08)
    50 Easy

    4 x 200 - 3:00 1st/2nd/3rd/4th 50 Kick
    I felt really good on this set and picked up the pace for the free.
    50 Easy

    4 x 200 Kick - 3:30 Descend
    On this one, I converted IM Kick to Breast stroke kick. At 100 yards, I reached for my board and ended up losing grip on it and flinged it down the lane. Not good since 3:30 is a stretch for me anyway. Eventually, went down 15 seconds off the 3:30 pace and managed to get it back by the end. Unfortunately, this was a 800 straight kick for me and I was worn out at the end.
    100 Easy

    500 Pull Timed (6:30 )

    150 Cool down

    (4450 Total)
    Swim Workouts
  5. Took a while to loosen up today

    by , May 11th, 2011 at 07:29 AM (Mixing it up this year)
    It took more than the 500 warm up to get loose today. Some days that is just how it goes and this was one of my longer workouts today.

    500 Free
    10x100@1:45 Free hold pace every 3rd fast went 1:30, 1:30, 1:27, 1:28, 1:28, 1:25, 1:28, 1:27, 1:25, 1:29
    10x100@1:30 Free w/paddles & bouy good pace went 1:22, 1:22, 1:22, 1:20, 1:20, 1:20, 1:20, 1:19, 1:17, 1:17
    10x100@1:45 Free hold pace every 3rd fast went 1:27, 1:27, 1:21, 1:25, 1:24, 1:20, 1:22, 1:23, 1:19, 1:20
    500 Free easy every 3rd 25 drill

    Total 4000 yards
  6. running

    Starting running for the summer with three miles through downtown Seattle yesterday. I intended to start running gradually (1 mile first day, rest a few days, then 2 miles, rest, etc), but I was running with a group from work and wanted to stick it out. My legs are sore but thankfully shins and knees feel just fine. We go again next monday.

    Also my group is again not going to have workouts this summer, so I'll be scraping by at other pools, hopefully more than the once-a-week swim I did last summer. Our final two Spring 2011 workouts are tomorrow and friday.

    No word yet for this summer on the organized coached saturday workouts at Seattle's sole 50m outdoor pool.
  7. Loooong Course, Tuesday, May 10

    by , May 10th, 2011 at 11:06 PM (The FAF AFAP Digest)

    windshield wipers, 25
    long arm crunches, 25
    flutter kick on bosu, 50
    power wheel roll outs, 2 x 15
    power wheel push ups, 2 x 10 (way harder than regular push ups with your feet suspended on a wheel)
    power wheel pike ups, 2 x 10
    hanging straight leg raises, 15

    reverse scoops, 25 x 2 x 15
    extreme angle isometric squat w/12.5 DB, 4:00
    overhead squats, 45 x 1 x 10
    squat jumps w/bar, 45 x 1 x 10
    HS iso lateral hi row, 140 x 2 x 8
    lower back machine, 130 x 2 x 10
    bicep curl, 40 x 2 x 6

    RC exercises

    Swim/LCM @ GMU:

    Mini Fort was not feeling well today, came home early from crew and was thus available for babysitting. As Speedo said, "Fantastic." So I was able to attend our first LC practice of the year (one of only 4 due to the pool closure).

    Warm up:

    400 swim
    6 x 50 kick @ 1:00
    200 IM drill

    Main Sets:

    16 x 100
    2 x through:
    2 x 100 (25 scull, 75 build free) @ 1:40
    2 x 100 IM @ 1:50
    2 x 100 free @ 1:40
    2 x 100 kick @ 2:10

    -- Used fins for all but the last 100 kicks. Surprisingly, I didn't feel too bad on these.

    50 EZ

    3 x 25 DPS breast drill
    -- From side of pool, dive or push off, go under lane lane, taking only 1 stroke between each lane line.

    4 x 50 fly w/fins @ 1:30
    1st 50 = 25 twirling dolphin kick + 25 fly
    2nd 25 = 25 dolphin kick on back + 25 fly
    3rd 25 = strong UW kick + 3 strokes fast fly + cruise free
    4th 25 = same as #2

    50 EZ

    3 x 100
    25 AFAP + 75 easy
    -- I did 2 backs and then the last one did 50 fly + 50 easy.

    50 EZ

    600 pull breathing every 5th stroke
    -- I planned to do 6 x 100. I did one with paddles and my shoulders were killing me, so desisted and went 4 x 100 kick with fins.

    50 EZ (instead of 200)

    Total: 3775 meters

    Hot tub, 10-15 minutes, chatting with Peedo.



    Feeling rather at the moment, especially the shoulders. There's so much more actual swimming in long course.

    The new charmer on our team that dissed Speedo's paddles last week took aim at me today. When he questioned my fin use on the fly set, I said that I never swim fly without fins. His response, "You'll have to get used to fly without fins if you ever want to swim in a meet." Followed up with, "I used to use fins too, but I got over it." Hmm ... I related this to my coach and she cracked up. On this topic, here is an article written by fin addict Karlyn Pipes-Neilson:

    In drylands today, I realized that, after ignoring upper body exercises to focus on core/legs, I have lost some upper body strength. I was planning on doing just yoga and TRX this summer, but may re-visit this plan for two reasons. First, I won't be able to do yoga during my two week vacation in late June, but I can lift. Second, I wonder if upper body strength is relatively more important for me in long course as opposed to short course where I benefit from walls + kicking?

    Here's a recent Chloe Sutton blog on the importance of drylands (though she omits specific exercises): I did like that she "never does the exact same thing twice."

    Updated May 11th, 2011 at 06:17 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  8. Frustsration

    by , May 10th, 2011 at 08:19 PM (Workout Swimmer)
    I was so finally getting caught up on my GTD - and then reality hit - the pool was closed Monday morning because the chlorine levels were too high - tried to swim that evening, but the temp was 88. Today I was so tired I couldn't get OOB at 0500 like usual, and so I slept until 7:00 - raced to work wearing my speedo under my clothes - and didn't get to leave the office to swim at lunch until 11:30 or a bit later....then when I got there found they were doing a really fun set of 3 x 1000. O boy. Boredom. Did what I could, raced back to work & voila! I am now back to where I was last Monday. After 9300 on Friday too. And sadly, my shoulders and neck kinda ache from hunching over the computer at work today.
    On the bright spot - my new suits arrived today - of course one of them was a size too large & I'll have to mail it back, but the other one - which they did NOT send in the right color, will fit nicely & just in time, since two of my suits seem to be rotting & falling apart at the seams.
    2000 SCY yesterday
    2100 SCY today

    Now the big question. Do I have the courage to enter a USA meet? Probably not.
  9. Peaceful ocean swim

    People who complain that there is never a proper springtime in NYC have been wrong this year—we have recently had a wonderful run of beautiful clear, sunny days with highs in the low-70s, and today was no exception. I was lucky enough to be able to rearrange my schedule to go out to the beach, and my MIMS relaymate was in town and available for beaching too, so we headed out to Brighton to get in a bit of OW swimming. The beach was gorgeous and uncrowded, and there was a bit of fun waviness to the water today. We took turns swimming and sunning/watching our stuff.

    I had been wanting to have another crack at swimming the 5k loop ever since I didn’t manage to do it on Sunday, so that was my goal today. I was a little unsure how I would feel in the water, since I had been pretty fatigued throughout yesterday’s workout. Normally, one of my cues that I need to take a day off is when I feel my speed on distance sets is limited by arm weariness rather than by aerobic capacity, and I was definitely at that point yesterday. But today was too good an opportunity for an outdoor swim to pass up, so I didn’t.

    And it was a good thing I didn’t, because as soon as I was in the ocean I felt really great. This past Sunday had been my first time swimming past the aquarium this season, and I had spent a lot of time doing backstroke and sighting and finding other excuses to stop and look around, which is what I do when I feel uneasy in the water. Today the territory seemed more familiar. I felt much more calm and peaceful, and spent most of my time just plain swimming. I wasn’t even too worried about getting close to the pier. Once there, I turned around and headed back towards my starting point. I didn’t even think about getting out once I got there though—I just waved to my friend and continued on to the white building that marks the other end of the loop.

    That end of the beach always feels more variable in temperature, and I went through some warmer patches and some very cold spots, and was enjoying feeling the contrast between them. I reached the white building fairly quickly—by this time there was a bit of current assist in that direction—then turned around and headed back. Soon I was back where I started, goal achieved. I floated a bit and watched the sky, then got out so my friend could have his turn at swimming. I dressed and shivered and warmed up on the beach while he was in the water. The sun felt heavenly. I could get addicted to this!
  10. Sarasota Y Sharks Masters 5:30 AM Workout -05/11/11

    by , May 10th, 2011 at 03:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:15
    4 X 150 2:30
    4 X 100 1:30

    1 X 200 kick
    1 X 100 easy swim

    2 X 50 moderate 1:00
    2 x 50 fast 1:15
    2 X 100 moderate 2:00
    2 X 100 fast 2:15
    Two times with a break. All Choice.

    1 X 100 kick 2:15
    6 X 50 kick 1:00

    1 X 100 easy 2:00
    8 X 25 sprint rounds 1/2 on :30 round 3 on :40
    Three rounds, break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Happy Distance Day!

    by , May 10th, 2011 at 12:42 PM (Year Three: The Road Back)
    Today was definitely the distance day practice of the week. Whew... glad that's over with. Distance is not my strong suit, but I will say that I'm getting better at maintaining my speed over long distances. I'm now able to consistently make the intervals - woo hoo! - unless I make the mental decision to quit early. It's no longer a question of physical strength to make the distance workouts, but mental strength - and that's being worked out too! On a happy note, I held just under a 1:30 pace for the 1st 600. Here's what I did today:

    400 Warm-Up
    8 x 50 Kick/Swim on 1:00
    1 x 600 Free on 10:00
    1 x 300 Free on 5:00
    1 x 100 Free on 1:40
    - break
    1 x 300 Free on 5:00
    1 x 100 Free on 1:40
    1 x 650 Kick (hee hee) on 10:00 (was supposed to be another 600, but I lost count and went too far)
    - break
    1 x 100 Free on 1:40
    1 x 600 on 10:00 (w/ fins - 200 Kick, 100 Fly Drill, 100 Kick, 100 Back, 100 Kick)
    1 x 300 on 5:00 (w/ fins - 100 Fly Drill, 100 Back, 100 Pull)
    6 x 50 Drill/Swim Cool-Down on 1:00
    Total Yards - 4150

    All in all, today was a pretty good workout. With all the 600s, it actually seemed like it was going pretty fast. I decided to kick the 2nd 600 to give my somewhat tender left shoulder a break - and for the last 600 was just tired of free, so I put my fins on and did fly/back/kick to break up the monotony. Besides, the tireder I get, the harder it is to count...

    Today is another NFL Training Camp workout this afternoon, so I should be good and tired for tomorrow's early am swim. However, there is nothing longer than a 200 (excepting the warm-up and cool-down). Speed play day tomorrow... should be fun.

    Until then, happy swimming to you!
    Swim Workouts
  12. Taking a break

    by , May 10th, 2011 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    I decided that I need a short break so I am not swimming for a few days. Will continue with drylands and maybe some running, but don't plan on going back to the pool until late this week or next.
  13. Lots of 200s

    by , May 10th, 2011 at 08:45 AM (Pete's swim blog)
    Did 12 200s for the main set. I kind of have to be in the mood for this and today was good. I think this is the first time I've tried this set with my current drag suit. I'm pretty close to being able to make the splits. The 2:20 still eludes me though.


    450 Warm up

    12 x 200
    * Free - 3:00
    * Free - 2:55
    * Free - 2:50
    * Free - 2:45
    At this point, I was swimming consistent 2:40s wondering how I was going to be able to speed up and make the 2:35 and 2:30
    * Pull - 3:00
    * IM Kick - 6:00 (Rest up the hard stuff is coming)
    * Free - 2:40
    * Free - 2:35 Missed this one and was very upset with myself
    * Free - 2:30 Swam a 2:30 but was still behind from missing the 2:35
    * Pull - 3:00
    * IM Kick - 6:00
    * Free - 2:20 Made a 2:25

    50 Easy

    4 x 50 - :45 IM Order Down/Free Back
    4 x 50 - 1:00 Kick IM Order
    4 x 50 - :45 Free
    4 x 50 - 1:00 Kick IM Order
    4 x 50 - :45 IM Order Down/Free Back

    200 Cool Down

    (4100 Total)
    Swim Workouts
  14. Moving fairly well today

    by , May 10th, 2011 at 07:25 AM (Mixing it up this year)
    The pool was FREEZING for the first 200 but that is ok. I would rather have it that way than HOT any day.

    400 Free
    4x100@2:00 IM drill
    4x150@2:30 as 100 Free & 50 Stroke I did odds fly evens back
    4x150@2:45 as 100 Stroke & 50 Free I did Back on these
    4x150@2:30 Free w/paddles & bouy descend 1-4 went 2:15, 2:10, 2:05, 2:00
    4x150@2:45 Free kick w/fins descend 1-4 went 2:30, 2:20, 2:11, 2:05
    300 Free easy

    Total 3500 yards
  15. May 9 = Monday light

    by , May 9th, 2011 at 06:40 PM (Dan's hobby/obsession)
    The pool is always such a busy place over the weekend that I almost never bother to go anymore. So Monday becomes my "Welcome back" workout which typically means that I need to spend quite a bit of time doing sets that loosen up my shoulders/back so I can get some work done later in the week.

    So, although today's workout did have a purpose, I'd say most of this is "garbage yards"

    Warm up:
    500 swim, every 4th length stroke (back or breast)

    8x75 IMO, no rest, 50drill/25swim

    Pull set w/ #4 strokemaker paddles
    100,200,300,400,400,300,200,100 @ 1:20/100 pace

    Cool down:
    100 kick
    8x25 IMO @ :30
    100 cool down

    3,500 SCY -- 55 min

    And the non-swimming portion of today's workout included 3hrs of trail running at the Redmond Watershed. I can't say that I know how far we ran because my Garmin was not acquiring a signal and I got tired of waiting for it, so today was a day for running "naked."

    It's a great place to run and the weather was just about perfect. We saw several deer and the flowers are finally starting to bloom in the forest.
    Swim Workouts
  16. Monday, May 9

    by , May 9th, 2011 at 04:38 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    200 fly drills

    Main Sets:

    15 x 50 @ 15 RI
    1-5 = free w/paddles
    6-10 = flutter kick w/board
    11=15 = stroke various

    5 x through:

    50 strapless scull with paddles
    50 (25 fast free @ 100 pace + 25 EZ)
    50 hypoxic back kick
    50 (25 fast flutter kick + 25 EZ)

    50 EZ

    12 x 25 dolphin kick with parachute & fins
    power kick to 15 m UW + cruise

    100 EZ

    Total: 2900

    Bikram Yoga, 90 minutes:

    Class was much better breathing-wise today, especially after the standing balancing series.



    I did not have the Mothers Day of my dreams. I was woken yesterday by a call from US Air at 5:00 am canceling my 11:30 flight (too few people) and putting us on a later flight with connections. Couldn't get back to sleep. Couldn't go to the pool or gym either since it was closed until noon. Jealously watched Mr. Fort and Fort Son go on a 12 mile run. Did have a lovely brunch, but then spent most of the day in airports.

    Still not feeling any love in the pool. This is probably due to the nasty combo of allergies and sleep deprivation. I hope I can get some speed work in soon ... Right now I just feel out of shape and un-speedy. This can't really be so as I look at my flog, but that is my current state of mind. Ahelee would tell me I need to "train the mind."

    I heard today that Pete Reider aka "NuthinBut50s" was involved in a head on collision in late April. He is still in the hospital after numerous surgeries for broken bones, including his femur and ankle. Horrible news. He was right next to me in my 50 back at the Albatross meet. I hope both he and MJ heal fast.
    Swim Workouts , Yoga
  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/11

    by , May 9th, 2011 at 03:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 easy swim

    1 X 400 6:40
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50

    10 X 50 stroke 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Monday Morning Kicked My Butt!

    by , May 9th, 2011 at 01:12 PM (Year Three: The Road Back)
    Guess the title pretty much sums this one up. Not sure if I was just still worn out from my Saturday 5000 yard extravaganza or just tired after a bad night's sleep, but this morning kicked my butt. Of course, it could have had something to do with the fact that I'm not a distance swimmer and we did 3 500yd swims.... While I really wanted to do a 400 or 450 (or - to be really honest - a 250 on the last one ), I hung in there and swam 3 complete 500 swims. YAY for me! The "not quitting" part was really a struggle even more so than the "not fast swimming" part today. And, I was managing to hold a 1:32ish pace for all 3 of the swims (not super good, but not terrible for me either). In between the 500's, we did "sprint" 50s. Sprint... yeah..... All told, here's what we did today:

    400 Warm-Up
    1 x 500 Free on 8:30
    8 x 50 Free on 1:05 Sprint
    1 x 500 Free on 8:30
    8 x 50 Kick on 1:05 Sprint
    1 x 500 Free on 8:30
    8 x 50 Stroke on 1:05 (wore fins - 4 fly, 4 back)
    400 Cool-Down
    Total Yards - 3500

    So... that was today. Semi-distance... at least in part. Tomorrow... distance... pretty much in full. It's slated for about 4100 yards with several 600 yard swims in there. Wow... am I ever looking forward to Wednesday...

    Anyhoo, after work I'm off to get my hair cut, stock up on some protein mix, and then do my Day 13 of NFL Training Camp. After that, I should sleep much better tonight.

    Happy swims to you and enjoy your Monday!
    Swim Workouts
  19. Monday, May 9, 2011 5:00am

    by , May 9th, 2011 at 09:51 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Free Pull
    400 IM Drill
    8 x 25 Kick @ :30 w/ board

    2 x 200 IM @ 3:00
    8 x 50 Free @ :40
    8 x 25 Fly @ :30

    10 x 100s @ 1:30
    3 Fly first 1:05, then 1:10s
    1 Free EZ
    3 Fly held 1:11/1:12s
    1 Free EZ
    2 Free went 1:02, 1:00
    3000 Yards
  20. French invasion

    by , May 9th, 2011 at 09:10 AM (Pete's swim blog)
    There's a guy who swims in the morning with us but not really with us. His son has a roommate, Gil, at Alabama who swam with us this morning... really with us. Gil is from France but his last name looks German. Starts with a "G" and has way too many consonants together. Nice guy and great swimmer. Fun to watch people that make it look so effortless.

    Pool temperature was back down to 85. That's much better than 89 from friday and I was able to swim without feeling like throwing up. We did mostly sprint stuff today.


    450 Warm up

    200 Free - 3:00
    3 x 50 - :50 FL/BK/BR
    3 x 50 - :45 FL/FK/BR
    12 x 75 Up/down - 1:10 (10)
    * 1-6 Free to back
    * 7-12 Free to kick

    4 times through
    * 25 Fly - :20 2 breaths
    * 25 Easy Free - :30
    4 times through
    * 25 hard kick - :30
    * 25 easy kick - :30
    4 times through
    * 25 Back - :20
    * 25 Easy Free - :30
    4 times through
    * 25 Pull - :20
    * 25 Easy Free - :30

    50 Easy

    8 x 100 Up/Down stroke 1:15 (:10)
    I didn't have much chance of making this so I put on fins and managed to alternate 100 Free with 25 stroke/75 free.

    50 Easy

    4 times through
    * 25 Fly - :20 2 breaths
    * 25 Easy Free - :30
    4 times through
    * 25 hard kick - :30
    * 25 easy kick - :30
    4 times through
    * 25 Breast - :20
    * 25 Easy Free - :30
    4 times through
    * 25 Pull - :20
    * 25 Easy Free - :30

    100 Cool down

    (4350 total)
    Swim Workouts