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  1. Week 133 - Wednesday

    by , April 15th, 2015 at 01:35 PM (After a long rest)
    I had another solid night of sleep but woke up like I had been snoring(the drool is the give away sign). I know, gross, but that was my reality!

    I once again felt much better in the water and each day I seem to be getting my strength back and with the week off work next week I am thinking I may hit my taper perfectly for Nationals. That's not what I was thinking 3-4 weeks ago or even last week, but its funny how just a little rest with no drylands or weights can make a big difference. We are finally backing off on yardage but I am looking forward to some 2k workouts between now and next Friday.

    Warm up
    4x100 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x100 kick on 2mins
    50 easy
    8x50 on 1:15 swum at 200 race pace
    50 easy
    2x400 IM done as easy swimming with 1 min between IM's

    Warm down
    8x50 perfect stroke on 1min

    I cruised the 100s kick and held 1:25-1:28s. On the 50s I started out at 25 and then held 26s on the rest. These were pretty high tempo and by no means easy speed however I felt strong throughout. This was the first time I have felt strong on a race pace set for about a month.

    I think Tom threw in the 2x400 IM's because he wanted some aerobic work but knew I would swim these easy as opposed to a free set where I tend to be my own worst enemy. I did fly drill and then swam easy back, breast and free.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 04/16/2015

    by , April 15th, 2015 at 12:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    YMCA Nationals starts three weeks from today. We will begin our taper with this workout. There may be times when we are swimming some LC and some SC.

    LCM
    WARM UP:
    1 X 250 4:45 4:15
    1 X 150 2:45 2:30
    1 X 100 1:45 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 100 free 2:15
    Swim 1-6 @ 80/90%
    #7 @ 100%
    #8 is easy

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    1 x 100 easy swim

    8 X 50 1:30
    Stroke/choice
    swim @ 80/90%
    IM'ers: 2 fly/2 back/2 breast/2 choice

    SCY
    8 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. A Backstroke kind of day

    by , April 15th, 2015 at 10:41 AM (Mixing it up this year)
    Wanted to take it easy today.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50 free/50 back w/paddles
    5x100@2:00 free to back
    500 free kick w/zoomers
    5x100@2:00 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  4. Listing you ALTS program on the USMS Website

    by , April 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: Can I list my Adult Learn-to-Swim (ALTS) program on the USMS website?

    A: Yes. USMS strongly encourages you to list your ALTS program as a community resource for adults researching swimming lesson options. Individuals will be able to search your listing by geography and proximity to your program's zip code.

    To add your program, visit the USMS.org website's Places to Swim page and click on the region on the map where your program is located. This will direct you to a listing of pools your Local Masters Swimming Committee. Make a note of the LMSC you'll be affiliated with, as the LMSC is the local organizing subsidiary of USMS.

    Click the Add a Place to Swim link on the lefthand side; this will take you to a page where you can enter the information about your ALTS program.

    • Your name and email address must be entered in the first two fields, but this information will not be published. The USMS database administrator needs your contact information if there are questions about your listing. Only the contact information you enter in the Contact Information or Miscellaneous fields will be published with your listing.
    • Use the drop-down feature to find and select your LMSC.
    • In the optional fields for USMS Club Name and USMS Club Abbreviation, enter your club's information as it appears in your official USMS club registration.
    • If you have a registered USMS program listed on the Places to Swim page, you may add a separate listing for your ALTS program. Separate listings may be entered for multiple locations offering your ALTS program.
    • In the LapSwim/Workout Times or Miscellaneous fields, enter the times when you'll be offering swim lessons.
    • If you have a website, enter the link in the Website field.
    • In the Map URL field, enter a link for your facility's location. Use an online map service such as Google Maps or Yahoo Maps to generate this URL.
    • In the Miscellaneous field, you can add up to 255 characters worth of specific information about your ALTS program, such as:
      • Instructors and their credentials. If the instructors are USMS-certified ALTS instructors or hold other certifications, list this information. If instructors have special talents, such as working with fearful swimmers, add it to the instructor's bio.
      • Lesson schedule.
      • Cost.
      • Invitation. Invite the new student to call and speak with you or a representative of your program. Many adults need to know they will be learning from somebody who exhibits empathy, trustworthiness, and friendliness. You may want to also consider offering the option for potential students to meet with the instructor prior to scheduling their first lesson; this may help fearful students feel more comfortable.

    Once all the fields are filled in, click the "submit new listing" button. Your information will be sent to the USMS database administrator for review. After the review process, which normally takes less than 24 hours, your listing will appear on the Places to Swim page. If you need to change or update any of your information, click on the "Modify" link located below your listing.
  5. 4|14|15 LCM and a run

    LCM

    WARMUP
    500 of drills and fr

    SPRINT
    4 x 50 fr on 3:00, with fins, about 95%

    • breathed right every 4
    • breathed left every 4
    • 2 x with snorkel
    • were 28 - 29's

    KICK
    6 x 50 on 2:00

    • dolphin kick with board / snorkel
    • flutter kick with board / snorkel
    • dolphin kick on left side with snorkel
    • dolphin kick on right side with snorkel
    • dolphin kick on left side (bottom arm front /upper arm aft) while breathing
    • dolphin kick on right side (bottom arm front /upper arm aft) while breathing


    Dolphin kicking LCM without fins is a beast for me. But I need to get good at them because I am almost as fast from block, not kicking at all lol


    Run (3rd run over a half mile in 6 months):

    1.6miles in 12:02

    Recently noted that my left foot's arch almost touches ground. My right foot is the opposite. One of the legs is definitely longer, I think it's my left, but my left foot seems to be the oddball. It was the foot that was envenomated from a triple strike by a copperhead several yrs ago, it also has a ganglion cyst under the arch, and oddly, it just may have a more propulsive kick, even with a weaker leg lol. Anyhow, I bought some arch supportive shoes, using them this run (had been wearing those light naturalist shoes that strengthen the feet, and have minimal padding or support) and took off 21 seconds from my 2nd mid distance run (4|13), but the 2nd run was 10 sec faster than the first one (4|9).

    Updated April 14th, 2015 at 09:48 PM by __steve__

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    Uncategorized
  6. Week 133 - Tuesday

    by , April 14th, 2015 at 06:30 PM (After a long rest)
    I had a massage last night and felt like mush when I was done. I was awesome.

    I slept well and since I have stopped my dry lands I had an extra 30 minutes of sleep today. I woke feeling good.

    Today I did an easy swim with a few get my heart rate up sets.

    4x100 free with snorkel on 1:30
    6x50 catchup on 1min
    16x25 on :40 open, close, easy, fast
    8x50 with fins done as 25 underwater on back fast, 25 back easy on 1min
    100 easy
    50 fast with fins
    100 easy

    I went :21 on the 50 with fins from a push and messed up the turn. I felt much better today and suspect with another week of rest I am going to be ready to swim fast at Nationals. A week ago I was feeling hideous and it's been like night and day.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 04/15/2015

    by , April 14th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 negative split

    4 X 150 kick 3:30
    Last 50 fast

    12 X 50 1:15
    odd: easy even: fast--choice

    8 X 150 2:30
    Swim or pull.
    Build to 100/last 50 fast
    #8 swim is your swim down//easy

    4200M
    Categories
    Swim Workouts
  8. Much better swim today

    by , April 14th, 2015 at 07:16 AM (Mixing it up this year)
    Intended to swim easy today but swam much better than expected.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:23, 1:22, 1:21, 1:20, 1:19, 1:19 talk about a descending set that was unintentional
    500 free kick w/zoomers fast
    200 1 arm fly
    200 free w/snorkle
    100 back EZ

    Total 3000 yards
    Categories
    Swim Workouts
  9. 4|13|15 SCM

    SCM (This pool has no bottom markings. I just used a handfull of available extending aluminum pipes, linked together and sunk to the bottom for most the length to keep me swimming straight)

    Warmup:
    4 x 25 free on 0:20 with fins

    SET 1:
    6 x 50 on 2:00 as 25 fast / 25 easy
    • odds with fins / evens no finsfasts were hypoxic


    At this point the pool maintainer showed up looking for the pipes, had to forfeit my line and adjust set
    SET 2:
    20 x 12.5 AFAP / 12.5 easy
    • odds fins / evens no fins

    KICK:
    6 x 50 on 1:30 with board and snorkel
    • 25 dolphin / 25 flutter


    Ran 1.6 miles Sat in 12:23

    Lifted weights today and Saturday
    today:
    DB BP 1 x 23 with 60's
    DB ovhd snatches - one 50 reps set with 10 each of 10's, 20's, 25's, 35's, 40's

    Worked 17 hours Sunday. tired

    Updated April 27th, 2015 at 04:46 PM by __steve__

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    Uncategorized
  10. Week 133 - Monday

    by , April 13th, 2015 at 01:52 PM (After a long rest)
    I felt pretty rested when I woke this morning which is a good sign at this phase of the preparation for Nationals. Unfortunately this feeling did not transition into the pool. I think a lot of this is due to swimming LCM. I really like LCM but itís definitely more tiring than swimming scy and makes my back quite sore. Todayís workout was a lot of aerobic work with a couple of fast 200s thrown in for good measure and I was not feeling fast! We are swimming scy the next three days and I am looking forward to feeling better in the water.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    5x(300 pull on 4:30 descend 1-5, 100 kick fast on 2:10)
    2x200 on 5mins, broken at 50,100,50 on round1 and 50,50,50,50 on round2 with 5 seconds rest at 50 and 10 seconds at 100

    Warm down
    12x50 working DPS on 1min

    I descended from 3:40 to 3:30 on the 300s and held 1:45s on 100s kick. The times were great but was quite tired. I need to really back off on the yardage the rest of the week and focus on some quality scy swims.

    The broken 200s I went 2:15 and then 2:16. Weird how my first 200 was quicker than my second because despite not feeling fast I felt pretty strong on the second one. Since I was going off a visual time on the clock there can be a lot of variance between what I saw and what I swam.

    I jumped in the hot tub after the workout which helped with loosening up my shoulders and back which are both quite sore. I am going for a deep tissue massage tonight and hope I loosen up.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 04/14/2015

    by , April 13th, 2015 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40
    1 X 400 --

    1 X 100 kick 2:30
    8 X 50 KICK 1:15
    1 X 100 easy swim

    4 X 5 --strong/80%-- 1:20
    1 x 100 @ 100% 3:00
    Three times/choice

    5 X 200 pull 3:20
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  12. Colonies zone meet report!

    by , April 13th, 2015 at 10:16 AM (Chowmi's Blog)
    Ok, here are my results!

    50 free (split request) 25.6
    50 breast 33.99
    50 fly 27.4

    100 IM 1:03.56
    50 back 29.6
    100 fly 1:03.2

    ++++++++++++++++++++++++++++
    Best swim of the meet: 50 breast. It is the only swim I did faster than last year, and the .99 is always nice to get under the next second up.

    The second best swim was the 100 IM, which I went out in 28.8, so quite speedy but got the hammer on the freestyle, but still, a very solid time, especially for my age group.

    I didn't bother doing another 50 free. I got a split request because I didn't have a full 100 free in me. Plus I was kind of out of it, and needed the shock of a fast 50 free to get my head into the meet. After that, I didn't think I have a 24.99 in me at this point, and even going an inspired 25.01 didn't motivate me to get up off my squishy mat for the 50 free the second day.

    These should all make top ten, the only wait and see is the 50 breast - usually low 34 will make it in, but at nearly that, you never know, and there are quite a few bunched in the mid to high 33's.

    +++++++++++++++++++++++++++++++

    I was strangely unmotivated for this meet, other than to make top tens and it seemed to take the edge off of swimming really inspired. At my own zone meet, I am motiivated to swim against the zone records. Here, it was fun to race, but knowing if you aren't going to be #1, then #10 is just as good as #2. I think you can't be 100% all the time, and in this case I just wasn't truly, entirely engaged and swimming with a sense of purpose, other than getting through a respectable number of events. I was also not in the best of conditioning, so I limited myself to 3 events a day, and even then, I was running on fumes for the 100 fly. For as bad as it hurt, I thought I did a 1:01. But I was out in 29.2, which is shockingly slow, and if I am that slow going out, then there is no way I had anything left to go my usual 33, and it was a whopping 34 2nd 50, although I didn't really die, I just wasn't very fast!

    +++++++++++++++++++++++++++++++++
    It was so great to see Fortress. She is so much fun to talk with and also to watch swim. I sat with Team Pittsburgh, YEAH! And I met Laurie Hug and Susan Williams. They are both so funny! Laurie is an inspiration - she swims so many events, coaches, puts the relays together, and has a great positive attitude. Susan was GREAT to swim next to on the 50 back (SW 28.1, me at 29.6). The biggest takeaway is the mental image of just how much faster she was on the underwaters. It is really a huge wake up call that she was so much faster and that it is possible, though very, very difficult to be that fast. It just takes a true commitment to doing these and going through Fort's workouts and seeing how she make huge stairstep improvements in the sprints by truly committing to underwater work.

    ++++++++++++++++++++++++++++++++++++
    I'm going to goof off this week. Very busy at work the rest of April as it is reporting time for the end of my fiscal year, so I am glad to be done with racing and can just do maintainence stuff with no specific training for the next several weeks.

    ++++++++++++++++++++++++++++++++++++

    The end
    Categories
    Uncategorized
  13. Not a good one today

    by , April 13th, 2015 at 07:24 AM (Mixing it up this year)
    I think the fast metabolism program I am on has definitily helped with my insomnia, blood sugar and weight, but it is killiing my swimming. I only have a few more weeks of this then hopefully I can regain some of my strength.

    1 hour swim only went 3750, started out too slow. Might need to do this on a Tuesday or Wednesday rather than after my day off. I am thankful for my Garmin watch doing all the counting for me.

    250 kick w/zoomers
    200 free EZ

    Total 4200 yards
    Categories
    Swim Workouts
  14. Zones, Day 2

    by , April 12th, 2015 at 08:31 PM (The FAF AFAP Digest)
    I had resolved to just enjoy watching my friends race today. And I did! My Pitt swimmers swam very well, two of them having all PRs at Zones. My PV buddies had some great swims. It was so much fun hanging out with chowmi as well. And I learned that her brother has come to a couple of my practices! (She is from Pittsburgh.) She was quite speedy today and the master of good execution (and casual napping). We lament that we cannot be training partners!

    50 free, 25.5

    I decided just to swim 50 free, and I didn't have much punch for that. Given the situation, my modest goal was to go under :26. I went 25.5. Start and turn were fairly good, though I didn't take as many SDKs off the turn as I had planned. But I felt like I was staggering to the wall after that -- tired and no legs. Chowmi said there was lots of room for improvement and that is certainly true. Like Jazz, she encouraged me to focus on freestyle more. If I can go 25.5 feeling like crap on 5 days rest, I think I should be able to go under :25 again with a full taper. Right now that time is #1, but it might get bumped down a notch at nationals. I'm glad that I have times from Auburn in a few of my best events as a back up. But no taper times for me this year.

    Musings:

    But the bottom line is that I am feeling mentally and physically out of it. Between the allergic reaction, poor sleep, travel, mega antihistamines and continued hives, I'm beat. And that doesn't even account for the cumulative effect of the preceding sinus infection, ear infection and back issue. I feel like I've been doing battle for 2 months and I want out! Right now, I feel that I should cancel nationals and just rest up for a few days to allow the hives to fully abate. It's disappointing, but not the end of the world. I think all masters have to expect to have unscheduled difficulties befall them at the wrong time. That's just how it works out sometimes. And it certainly makes you appreciate the moments when all things coalesce marvelously. I will continue to mull ... but it seems unlikely that I can summon up the requisite enthusiasm for a long meet in a distant locale. And as of this am, my legs are still covered in hives. I am doing nothing today! I think once your body has an allergic reaction, it is then primed to be bothered by other allergens. With spring here, those are out in full force.

    I'm also wondering in the future about planning two major travel meets less than two weeks apart. This is probably not ideal for me. Focusing on one is probably the way to go. I miss living in PV where I could roll out of bed and go to a meet!

    I must confess to a little retail therapy yesterday after the meet. The shopping in Pittsburgh is not exactly the best. So I made a concerted effort to help the economy!


    Zone results are here:
    http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 13th, 2015 at 01:27 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  15. Week 132 - Sunday

    by , April 12th, 2015 at 01:10 PM (After a long rest)
    Due to the water polo tournament at our pool yesterday we swam this morning. I again felt much better in the water. I like swimming lcm but not when I have a scy meet coming up in less than two weeks. LCM is much harder and the race pace 100s we do at the weekend are particularly hard LCM. Oh well, enough griping.

    Warm up
    400 free with snorkel

    Main sets
    8x50 with snorkel on :45
    8x100 free at 400 race pace on 2:15
    100 easy
    12x50 back kick with fins on :50
    12x50 swum as 25 back with start, 25 free on 1min

    Warm down
    100 easy

    I felt much better than last week in the 8x100s and held 1:05-1:06s throughout. The last 2 took a fair amount of effort but compared to last week I felt strong. Total yardage is dropping and we shoulld start feeling the taper this week. I went and sat in the hot tub at the end of practice for 5mins to stretch my arms and shoulders. It felt good.
    Categories
    Swim Workouts
  16. Bad Timing, Zones

    by , April 11th, 2015 at 07:47 PM (The FAF AFAP Digest)
    I was still hiving whilst driving down to Zones yesterday. And I wasn't feeling great from a week of interrupted sleep from the hives and medicine. But I felt like I had to travel to Zones bc three of my swimmers were competing there. I'm so proud of them. They all had PRs today and one is likely to get her first top ten. So that was thrilling for me.

    My events didn't go so well. My 50 breast was 34.0. Half a second faster than last time and a Zones record, but .9 slower than last year. My 100 back was a non-starter. I cramped on the start. I muddled through the first 50 not kicking very hard, but my calf really seized up on the second turn and I aborted the race. Even with half ass kicks, I was still out in a fairly effortless 30.5. I didn't swim the 50 fly, which was right after. Didn't want to risk another cramp. I am disappointed about not being able to get a 100 back time this year ...

    Right now, though, I feel covered in hives again and so am loaded up in Benadryl. I'm not sure it was wise to try to compete after such a severe allergic reaction. I'm obviously not over it. At first I thought to myself that it was stupid to have rested a few days for Zones with nationals coming up. But I likely couldn't have trained hard anyway without compromising the situation further. The doctor said rest, rest, rest. Adding to the stress was some bad news about Mr Forts recent blood tests. He needs to see a urologist and hematologist. And he is supposed to run Boston next weekend.

    I thought about just driving home. But I'm here and my swimmers are here. Right now, I just plan to swim 50 free tomorrow. Maybe 100 fly. But honestly my heart is just not in it. At this juncture, I'm thinking of pulling the plug on nationals. I don't want to get all the way there and not feel amped to compete. And I don't right now; I'm a little deflated. It's been a hard couple months, and I feel worn down. As I told Water Rat once, and it resonated with him, I'm not a wind up monkey that can perform on cue. I'll see how I feel tomorrow and think about it for a couple days. It's not the end of the world, just a lot of bad timing.

    Updated April 11th, 2015 at 09:27 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  17. Workout 04/11/15: morning

    by , April 11th, 2015 at 12:25 PM (Maple Syrup with a Side of Chlorine)
    Yesterday afternoon Lena was kind enough to give me a massage and helped to loosen a few knots in my shoulder, especially the rather large one that seemed to be the cause of some of my neck pain. At 8pm I went to the college for the start of their all night prayer meeting; I stayed until 11:30 before calling it a night. Went to Masters workout this morning ...

    200 Swim/100 Kick/200 Pull
    4 x 50 burst and cruise on :50
    100 Choice

    3 x
    -25 AFAP into 75 DPS on 2:00
    -75 DPS into 25 AFAP on 2:00
    - 25 easy/25 build/50 DPS (:05 sr between)
    - Masters Minute
    (Rd 1 = free with snorkel, Rd 2 = back, Rd 3 = IM)

    100 pull into 50 kick

    3 x 50 Sprint on 2:00
    (free from pool :28, back :29, Fr from blocks :26)

    200 loosen and out

    (Masters/Rec/2200 yds/60 min)
    ------------------------------------
    Categories
    Swim Workouts
  18. Week 132 - Saturday

    by , April 11th, 2015 at 12:07 PM (After a long rest)
    We had friends over for curry last night and I went to bed a little later than usual, however I had a great night of sleep and due to the pool being closed for a water polo tournament had a longer than usual sleep in this morning. It felt awesome! I think I turned a corner today and felt good for the first time in about a month. I went to yoga for an awesome stretch based workout and felt strong and relaxed. We worked on triceps, shoulders, chest and lower back. I felt great and had the best yoga class yet. I am now determined to get as much rest as possible between now and nationals and be back to my best before getting on the blocks for the 200. Unlike earlier this week where I felt weak and deflated I am feeling strong and confident. I will have a good swim tomorrow and start to build some momentum as our taper kicks in. I am off to watch Arsenal play football on the tv, will cut the grass, speak to my parents and then take a nap. What a great day I have in store.

    I hope oped everyone's luck And health is improving ahead of Nationals. I know it's been a tough time for several of us. Just remember, life is good!
    Categories
    Swim Workouts
  19. Week 132 - Friday

    by , April 10th, 2015 at 07:29 PM (After a long rest)
    I slept hard last night and could have done with even more sleep. That said I felt better in the pool than I have felt for a few weeks this morning. We once again swum long course and other than some 25s fast today was long and smooth aerobic swimming and it actually felt great.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x50 free with snorkel on :40 get your heart rate up aiming for 5 seconds rest
    16x25 open close easy fast on :40
    7x100 kick with fins on back on 1:30
    12x50 done as 25 no breathing fast, 25 easy free on 1min
    6x100 IM on 1:40

    Warm down
    200 easy

    When I just re read this it reads like a scy workout where as in reality it was lcm. I felt much stronger today. Fingers crossed I will continue to feel better and better as the taper kicks in towards the end of this week. There is a water polo meet at the pool all day tomorrow.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2015

    by , April 10th, 2015 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Build second 50.
    1 x 100 easy swim

    5 x 100 2:30--choice
    1st 50: long and strong
    2nd 50: build to fast

    1 X 200 IM 4:00
    1 x 100 stroke--choice/no free-- 2:30
    Four rounds, brief break after round 2

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts