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  1. Wednesday, December 4, 2013 4:55-6:15pm

    by , December 4th, 2013 at 11:18 PM (Fast Food Makes for Fast Swimming!)
    Finally a chance to get in the water again! It's felt like I haven't been that wet lately, and I really enjoyed getting in the pool tonight, even though the first part was rough.


    400 Free
    200 Kick w/ board
    400 Free Pull

    Kick Set:
    10 x 100 SDK on back w/ short fins @ 1:30 - kept them all under 1:20s
    100 Floaty EZ Kick w/ board

    Main Set - from Tom's "Chaos Set":
    500 (225 Free, 50 Fly, 225 Free) @ 7:00 (went 6:10)
    400 (175 Free, 50 Fly, 175 Free) @ 5:40 (went 4:53)
    300 (125 Free, 50 Fly, 125 Free) @ 4:15 (went 3:35)
    200 (75 Free, 50 Fly, 75 Free) @ 2:50 (went 2:25)
    100 (25 Free, 50 Fly, 25 Free) @ 1:25 (went 1:10)

    100 EZ Kick w/ board
    100 EZ Free

    12 x 25 Fly Fast @ :40

    6 x 50 Flutter Kick w/ board @ 1:00 cruised ~:55s

    100 EZ

    4500 Yards

    Finally got in a real workout, rather that just a "warmup swim" like I've usually been doing. I really enjoyed the main set today, and it was nice to have the Fly in the middle to break up the long freestyle swims. <--That's an odd statement, most people would be the other way around I think.

    No swimming for me the rest of the week...more than likely. They have a kids USAS meet at the pool this weekend, so no lap swimming on Saturday/Sunday when I normally could make it. Plus, I'm in the middle of a upstairs bathroom remodel with my father, and in the process we'll be renovating our downstairs bathroom as well. We have to do new sewer piping and freshwater lines for the upstairs, getting things more directly in line with the downstairs bathroom waste water lines, plus fixing up some other issues that the previous homeowners left for us. Surprise!! Yeah, thanks for that!
  2. Week 62 - Wednesday afternoon training camp workout #9

    by , December 4th, 2013 at 10:19 PM (After a long rest)
    I felt horrible at lunch but refueled and had a couple of cups of dark coffee to perk me up. When I went back to the pool for the afternoon session I felt much better.

    600 swum 4x(100 back 50 back kick)
    20x50 on 50 swum 25 free 25 back
    10x100 kick on 1.40
    200 easy
    12x100 pull first 6 swum 50 free 50 back on 1.25 and last 6 free on 1.20
    5x(6x25 odds smooth evens AFAP) each round descend from 35 ending on 15s, 50 easy on 1min)
    150 double arm back

    Total 5150scy

    I held 1.30s on the kick 100s and after the best average set this morning my legs were very sore. The pull was quite easy and I held 1.10s on the free,back and 1.02s on the free. The fast 25s were fun and I held 15s on the smooth and 12s on the fast ones. The lower yardage was a nice surprise. My coach also told me he wanted me to take tomorrow morning off and sleep in. I did not complain

    Updated December 4th, 2013 at 11:07 PM by StewartACarroll

    Swim Workouts
  3. Week 62 - Wednesday lunch training camp workout #8

    by , December 4th, 2013 at 04:57 PM (After a long rest)
    We hit it very hard in the weight room at lunch and I was beat by the end.

    I did the 10,8,6 rep circuits at 80%,max,and fail. Today i increased one plate on all machines.

    3x(bench press,leg press,seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hand outside, free weight tricep curls, bicep curls, tricep pull downs, pull ups)

    15minutes straight on the Vasa trainer followed by 12 minutes(3reps) using 12.5 medicine ball, alternating over head, from chest, throw downs, and twists.

    The swim was a recovery.

    12x100 swim,drill,kick,swim on 1.30
    4x(3x50 kick on 1min, 4x25 back on 30, 2x50 finger tip drill on 45)
    300 with snorkel easy
    Total 2550scy

    I am heading home to get some food and then will head back for the next practice with the kids. Hopefully I will feel better tonight than I do right now.

    Updated December 4th, 2013 at 05:59 PM by StewartACarroll

    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/05/13

    by , December 4th, 2013 at 04:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45
    4 X 100 1:45
    2 X 200 3:20
    4 X 100 1:40

    1 X 200 kick 5:00
    1 X 100 Swim 2:00
    1 X 150 kick 3:45
    1 X 100 swim -

    1 X 100 IM 2:00
    2 X 100 free 2:00
    Four rounds. Descend IM's 1-4

    4 X 250 3:45
    Pull and descend 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Flyful evening workout

    Last night I enjoyed swimming the evening JJC workout with TNYA. BJ and Matt were on deck, and I had 3 good lanemates for the following:

    800 scy warmup, varied

    16 x 25 @ 30ish, S/K/D/S IM order

    2 x (75 kick with board + 25 fast kick on stomach w/o board + 25 swim) @ 2:15
    2 x (50 kick with board + 25 fast kick on stomach w/o board + 25 swim) @ 1:55
    2 x (25 kick with board + 25 fast kick on stomach w/o board + 25 swim) @ 1:35

    8 x 25 fly drill (one-arm fly breathing forward and not rotating body)
    50 easy
    6 x 25 fly drill (same)
    50 easy

    4 x 150 pull w/o paddles @ 2:15, holding low stroke count [14s/25]

    12 x 50 @ 1:00, done as 3 x (3 ez CH 1 sprint FL) [34/35]

    100 warmdown
  6. Week 62 - Wednesday morning training camp workout #7

    by , December 4th, 2013 at 09:47 AM (After a long rest)
    I iced my shoulders for pretty long time last night and it seemed to do the trick because my shoulders felt good this morning. I woke up an hour before my alarm was set to go off and actually felt good physically and mentally. Today's workout was tough and I did great. I am glad my stiffness from yesterday morning has eased.

    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x(2x100 free on 1.05, 100 back on 1.15, 100 drill on 1.35)
    100 easy
    10x50 with paddles on 32.5
    200 easy
    8x100 kick on 2min best average
    200 easy
    8x100 IM on 1.30

    Warm down
    100 easy

    Total 4600scy

    I held 1mins on the fast 100s free and 1.10s on the back. The drill was active recovery. I felt good on the set of 50s with paddles and held 30s throughout. I got into a nice rhythm on these. The kick set was brutal but despite feeling very tired held, 1.22s through #5, #6 I went 1.23, #7 I went 1.21 and then #8 I went 1.20, so my best average was just under 1.22 which I am pretty sure is the best I have done by a long way. The IMs at the end I focused on DPS and held 1.12-1.13s.

    Due to my car issue and a conflict my wife has I will be heading to the pool at noon for the lunch workout instead of 11.30. I am off to ice the shoulders again and get some food.

    i just found this and thought I would share it.

    It's a long way out but the European swimming championships is following the same line as worlds where they are doing the masters and senior championships back to back. I learnt this in an earlier post where i noticed non Pan Am attendees at the PanAm Masters Championship; with masters you don't have to be European to participate in the European championships so it's open to non Europeans. Also how often do you get to swim an Olympic venue. With family in London I may have to start asking for permission from my wife after worlds.

    Updated December 4th, 2013 at 10:25 AM by StewartACarroll

    Swim Workouts
  7. Easier swim today

    by , December 4th, 2013 at 08:50 AM (Mixing it up this year)
    Beginning a mini taper for the meet Saturday. Still did 3000 yards but just not as hard.

    500 free
    500 free w/zoomers

    5x100@1:45 free w/strapless paddles & bouy descend 1-5 went 1:27, 1:25, 1:24, 1:22, 1:20

    200 fly scull w/snorkle & zoomers
    200 torque drill w/paddles

    200 breast pull w/zoomers
    500 breast kick w/br fins

    400 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Swim Workouts
  8. Workouts 12/03/13: morning and noon

    by , December 3rd, 2013 at 11:26 PM (Maple Syrup with a Side of Chlorine)
    Woke up for a Masters double:

    200 Fr/200 Bk/200 IM drill/4x50 b/c on :50

    4 x 100 on 1:25 (Fr, except last 25 FAST IMO)
    1 x 100 Fr FAST (went 1:06)
    1 x 100 loosen

    4 x [100 kick on 1:50, 50 on :60 (25 FAST IMO into 25 Fr easy)]

    Build a 200 IM (5th 200 = IM = 2:44)
    200 loosen and out
    (Solo/Rec/3200 yds/55 min)

    Finished this at 9am, and finished up hanging lights on the front porch.. All set save the extension cords , which magically go missing from the tote holding the Christmas decorations. Every year. I went to Chapel at 11am, then headed back to the pool for the last 35 of adult swim (since I had to miss Masters this evening):

    200 Fr
    500 Shark Swim
    4 x 125 IM on 2:00 (last 50 same stroke, rotate first stroke IMO)
    1 x Noah's Ark
    4 x 75 on 1:10 (50 Fr into 25 IMO FAST)
    100 loosen and out
    (Solo/Rec/2100 yds 35 min)

    This might remotely qualify for a Stewart Training Triple dip, although at a third the volume! Will start to tranistion to more speed sets as it looks like I will make the BU scm meet next weekend for Sunday. I'm planning to swim the 200 back and 100 im, and driving over and back for the day, swimming in the morning (and visiting some forumites), then heading out on the town with the family for the afternoon.

    Oh, Jinho and Preston's team won their first basketball game tonight, as did Lina's girls team. All saw playing time and make a basket. And we ate at Red Robin to cap the night!
    Swim Workouts , Planning
  9. Tuesday 12/3/13

    Tuesday 12/3

    AM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    3x (FL, BR, FR by round)
    8x50 @ :55 kick (FL on back, BR/FR w/ board)
    4x25 @ :30 drill
    4x75 @ 1:00 AE

    100 EZ

    5x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 AE

    200 EZ

    Total: 4700
    Swim Workouts
  10. Week 62 - Tuesday afternoon training camp workout #6

    by , December 3rd, 2013 at 10:10 PM (After a long rest)
    I did not have long between the end of my lunch workout and my daughters practice but I used the time to grab some food and rehydrate before heading back to the pool. My car has been making some weird noises on the drivers side so I dropped it off at the garage last night. As a result we are down to one car. I ended up driving to the pool which meant my daughter had to wait around after her practice until I was done. I asked the coaches to keep an eye on her for me and all worked out great. She even took the opportunity to scream some instructions at me which made everyone laugh. Tonight's practice was the best I have felt yet. The warm up was a little rocky but After I got going I swam great. I plan on icing my left shoulder again since I have some discomfort as I write up this entry. It's always worse in the morning so I suspect I will feel stiff and sore if I don't ice well.

    We did about 20 minutes of stretching before the workout which I am sure helped me.

    Warm up
    600 swum as 4x(50 free, 50 fly drill, 50 fly kick)

    Transition set
    4x(300 free with snorkel on 4mins, swum by 25 6kicks,3stroke, catchup with over kick, 6x50 back on 50, odds drill, evens descend 1-3)

    Main set
    20x25 alternating kick with snorkel, and 6 line kick on 40
    20x25 alternating scull with kick, and 4 line kick on 40
    5x(2x75 fast free on 1min, 6x50 free on 40, 2x50 drill on 50)

    Fun set
    3 rounds of bungee battles - coach picks partners, each partner ties the end of a bungee cord to there waist and then each swimmer swims in the opposite direction and the winner is the one who gets to the lags first. I won 2 rounds and lost the last round.

    Warm down
    175 easy

    Total 7000scy

    I held 42s on the fast 75s and 30s on the 50s. My stroke felt good and overall I felt strong throughout this set.
    Swim Workouts
  11. Dec. 2-3

    by , December 3rd, 2013 at 04:47 PM (The FAF AFAP Digest)

    1750 EZ

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    2 x (4 x 25 shooters w/fins @ :40 + 50 EZ)
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ 1:00
    100 EZ

    4 x 30 burst SDK + cruise back from the blocks
    100 EZ

    5 x (25 AFAP + 75 EZ), a few from the blocks
    100 EZ

    1 x 50 fly w/fins, broken for :10 (20)
    300 EZ

    Total: 2500


    Started my taper. No easy speed yet. My times were fast, but my 50 fly felt kinda labored. I've decided what I'm going to swim at NE Champs. Sat will be 50 fly, 50 breast (instead of 100 back) and 50 free as a split request in the 100. I'm probably giving up an AA in the 100 back, but I don't want to swim that event close to 50 free. And I think I should bust out a 50 free on day 1 rather than waiting until after the 100 IM on day 2. Sunday I'll do 100 IM, 50 free (if I need to) and 100 fly. If I don't swim 50 free, I can swim 50 back at the end for fun.

    Now that I have taper meets on the brain, I was looking ahead to SCY. I will definitely go to Colonies Zones, but it's a poor order of events for me for a taper meet. 4 of my best events are on Sunday with 100 IM and 50 back back to back. And 100 back and 50 fly are very close with the 50 fly after the 100 back on Saturday. I have to find another meet to rest for and get some times. Any ideas folks? I might consider heading to Auburn in February.

    Updated December 3rd, 2013 at 05:28 PM by The Fortress

    Swim Workouts
  12. Week 62 - Tuesday lunch time training camp workout #5

    by , December 3rd, 2013 at 04:30 PM (After a long rest)
    As I blogged after the swim this morning I felt pretty rough in the water and my left shoulder in particular had some stiffness. By the time I got to the pool for the lunch time session I felt much better, not brilliant but better and looser than earlier. The weights seemed to help so and despite doing a lot in the weight room I felt pretty decent in the pool.

    We we did our typical weights routine with 3 circuits but did 10,6,4 reps instead of the normal 10,8,6 reps. We threw in a few additional exercises though.

    3x(leg press, bench press, tricep curls, lat pull downs hands inside, lat pull downs hands outside, seated row hands inside, seated row hands outside, pull ups, free weight bicep curls)

    i then did 15 minutes straight on the Vasa trainer followed by 12 minutes of various sit-up related exercises.

    16x100 free with snorkel on 1.20
    5x100 kick descend 1-5 on 2min
    10x50 drill swim by 25 on 50
    10x50 with bungee cord on 1min
    400 swim with parachute, swum 10 strokes easy, 10 strokes fast
    100 easy
    Total 3500scy

    I swam the 16x100s as a nice long warmup and after about 5 held 1.07s. I felt good. The kick I went 1.30,1.27,1.25,1.23,1.21. The bungee cord work was hard and the parachute was even harder. I had the really short chute hich made kicking very hard. Home for some more food and then I am back in the pool from 4.30-7pm. This will be a long one!

    Updated December 3rd, 2013 at 04:38 PM by StewartACarroll

    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/04/13

    by , December 3rd, 2013 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    1 X 200 3:30
    4 X 100 1:40
    1 X 300 negative split

    1 X 200 kick 5:00
    4 X 75 kick 1:45
    4 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 200 free 3:30
    Three rounds. Descend both 1-3

    1 X 25 :45 :30
    1 X 50 1:15 1:00
    1 X 75 1:45 1:30
    1 X 100 2:15 2:00
    Four rounds. Rounds 1&2/stroke intervals left
    Rounds 3&4/free intervals right.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Week 62 - Tuesday morning training camp workout #4

    by , December 3rd, 2013 at 09:29 AM (After a long rest)
    I woke up achy this morning and had to use all my will power to make it through practice. No searing pains or anything like that just flat out tiredness this morning. Luckily it was a straight forward workout consisting of mainly aerobic sets.

    Warm up
    4x(2x100 with snorkel on 1.15, 4x50 back on 45)

    Main set
    8x200 swim on 2.30
    3x(4x25 fly on 30, 2x50 free on 35, 100 kick on 1.45)

    Warm down
    200 double arm back easy

    Total 4300scy

    I held 2.10s on the 200s and focused on DPS. The fly,free,kick set I tried picking up my tempo and held 28-29s on the fast 50s free. I am icing my shoulders as a precaution today but won't take any ibuprofen since I don't feel like I really need it. Back to the pool at 11.30 for round two. Coach said he was going to work abs today; fun fun fun.
    Swim Workouts
  15. A little easier sprinter today since I was running late

    by , December 3rd, 2013 at 08:51 AM (Mixing it up this year)
    I got in 10 minutes late so I only had 65 minutes to swim.

    The rest of this week will be easy with Friday having to float in the HOT pool because of a SCAD meet. Atleast it was a planned easy day since I will swim Saturday in SC. Events are 200 Fly, 100 Back, 50 Fly and 400 IM. I feel good about everything except the 50 Fly, not sure I have the speed for that one.

    Oh well this is how I modified for another sprint workout. I find on these afap+ez combos I finish the afap and almost feel like I need to recover on the wall not swimming. I know I just need to work on it more and I will be able to recover better.

    500 free
    8x50@:15RI as 25 drill + 25 kick w/snorkle
    8x25@:45 shooters w/zoomers
    50 EZ
    4x75@:30RI kick w/zoomers as 25 shooter/25 EZ/25 burst & cruise
    200 kick w/zoomers
    50 EZ
    4x100@2:00 as 25 AFAP +75 EZ odd 25's free holding 17 even 25's fly holding 19 not particularly fast but as fast as I could go today
    2x200@5:00 free as 50 AFAP held 35's + 150 EZ
    200 EZ w/snorkle

    Total 2700 yards
    Swim Workouts
  16. Monday 12/2/13

    Monday 12/2

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    4x50 @ :50 N.S.

    Total: 1400

    Pushed back the girls' practice to 6:30 this morning so I had enough time to hop in with the club team for the first part of warm-up. It really felt like more recovery from Saturday still!

    PM swim:

    300 swim every 3rd 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill
    6x50 @ :50 N.S.

    100 EZ

    2x (RD1: FL, RD2: BK)
    4x12.5 @ 1:30 FAST w/ power tower
    100 @ 2:00 FAST w/ fins (49.7, 53.0)
    50 @ 2:00 FAST w/ fins (23.2, 24.4)
    4x100 @ 1:10 lactic hold

    4x12.5 @ 2:00 FR FAST w/ power tower
    200 EZ

    Total: 3350

    Practice got started late this evening so I did not get anywhere close to finishing the normal 4 rounds of our lactic hold set. I was happy with the sub 50 100 FL, and would have been under 23 on the 50 but I slipped on my turn. Surprised at how much speed I was able to generate given how sluggish I have felt since Saturday.
    Swim Workouts
  17. Workout 12/02/13: evening

    by , December 3rd, 2013 at 12:15 AM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work catching up after the holiday. Yesterday I went to the nursing home for service, then my sister-in-law's baby shower, then church. I guess the two cups of coffee at the shower were full caff, as I couldn't get to sleep until after 2:30 overnight. Skipped a swim before work.

    Time crunched afternoon and evening today after work, and I was able to sneak in a quick swim before men's group:

    300 fr with snorkel/200 bk/200 im drill
    4 x 50 Quarters Strong on :50

    50 kick/100 ap/200 pull with buou
    (Solo/Rec/1600 yds/25 min)

    Will try to double tomorrow but will have to miss masters as I head to Latham for the kids basketball games. Maybe Red Robins on the way home?
    Swim Workouts
  18. Week 62 - Monday afternoon training camp workout #3

    by , December 2nd, 2013 at 10:05 PM (After a long rest)
    All I seemed to do today was eat, rest and swim. A perfect day really! In all seriousness I had a lot of fun. Swimming with the kids in particular is awesome. They have so much energy and are always joking and laughing, oh and swimming pretty darn quick too.

    Warm up
    3x100 free on 1.25 descend 1-3
    4x50 kick on 50
    3x100 free on 1.20 descend 1-3
    4x50 kick on 45
    3x(3x50 free on 45 descend 1-3, 4x25 kick on 25)

    Main sets
    4x( all pull
    4x75 on 1min,#1 breath every 3, #2 12 breaths, #3 9 breaths, #4 6 breaths
    5x50 back on 45 no slower than 35
    6x25 on 30, #1&4 fly, #2&5 breast, #3&6 half fly, half breast
    1000 kick for time

    Warm down
    300 easy

    Total 5850scy

    The seniors did dry land for an hour before the swim and I joined them for the swim only. The warmup was easy and I felt pretty good considering. The first main set I led my lane and kept up with the fastest kid a couple lanes over. The 1000 kick for time is something they do as a test set and it was really tough, but I ended up going 15.04 which is 1.30.x average which I was really pleased with. The quickest kid in our group went 13mins and most of the fast kids went 14.30s so all things considered my kick after a long day was pretty good. This gets me to about 13k plus weights for the day. I suspect this is going to to be about the average each day. I like the lower yardage per workout spread out over the three sessions.
    Swim Workouts
  19. Riverbank swim

    This morning I had a good workout at Riverbank. I started out very tight and tired (my age group swim coach claims that when he first met me my southern accent was such that he couldnít distinguish between my pronunciation of those two words). It took about 2000 to start to feel loose and good, but eventually I did, and by the end I was enjoying swimming enough I would have stayed longer if they didnít throw us out at 8:30. I shared a lane with Rondi and John but did my own thing as they did a long freestyle set that was (1) too fast (2) too long and (3) too freestyle for me today. Hereís how my workout went:

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

    12 x 150:
    First four = FR/ST/FR, IM order @ 2:45
    Middles four = ST/FR/ST, IM order @ 3:00
    Last four = all stroke IM order @ 3:00
    (rest/stretching as desired between each set of four)
    200 IM for time [3:23]

    100 easy

    4 x 200: odds = FR pull w/paddles, 2 = swim FR/BK by 50, 4 = IM kick

    6 x 100 FR/BK halfsies @ 2:00, desc 1-3 and 4-6 [1:48, 1:43, 1:35, 1:55, 1:45, 1:31]

    200 warmdown + play

    That was it! I left feeling much better than when I started.

    I didnít blog much Thanksgiving week, but I did swim. Here are the highlights:

    Wednesday: turducken!

    Thursday: easy swim at the Y; could hear the Thanksgiving parade going down Central Park West from the locker room

    Friday: blissy rest day

    Saturday: attempted a lcm set of 10 x (200 @ 3:05, 150 @ 3:05) but gave up after just 6 rounds when the crowded lane plus the fatigue made going on tight intervals too frustrating. This was more tiring than it seems like it should be--I might revisit it when I'm in Florida.

    Sunday: swam a mile at Brighton Beach (water and air temp both 45). Swimming hard in the cold plus shivering afterwards maybe accounts for the sore muscles this morning.
  20. Week 62 - Monday lunch training camp workout #2

    by , December 2nd, 2013 at 04:41 PM (After a long rest)
    I headed back to the pool just before lunch for weights and swim #2 for the day. The weights were tough and I felt very stiff during the swim. Luckily the swim was mainly a loose warmup and a bunch of rounds on the power lift machine which was fun. Despite going hard it's not as tough as a set of 200s and I recover very quickly which means I can go pretty hard for quite a while.

    Weights I did my usual 3 rounds of 10,8,6 reps and did the following exercises

    3x(bench press, leg press, lat pull down, seated row, free weight arm extensions, pull ups)

    i then did 20 mins straight on the vasa trainer and then did 12 minutes of medicine ball work; 3x(both arms above head, chest, throw down, one arm) I used 12lb medicine balls on all except the one arm where I used an 8lb on each arm. These were 1 minute per exercise.

    The swim was:

    6x(200 free with snorkel on 2.30, 100 kick on 1.45)
    8x100 drill swim by 25 on 1.20
    10x50s with 50lbs in power lift with 30 seconds rest
    6x50s with 75lbs in power lift with 30 seconds rest
    200 easy

    Total 3000scy

    Updated December 2nd, 2013 at 05:16 PM by StewartACarroll

    Swim Workouts