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  1. Saturday 2/15/2020

    AM SCY w/ The Lady Trojans @ UALR "Super Suit Saturday" or "Requiem for a Blue Seventy"

    400 swim every 4th 25 head-up scull
    400 pull 150 FR/100 BK/150 FR
    400 kick 50 FR/50 BR w/ BD
    4x125 @ 2:00 I.M. double each stroke once (double stroke done as 25 drill/25 BUF)
    4x50 @ :40 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    200 EZ

    200 BR "broken" - 4x50 @ :10 rest
    30.9
    1:04.6 (33.7)
    1:37.9 (33.2)
    2:11.99 (34.0)

    300 EZ

    Total: 2800

    So the women's team has always done a "Super Suit Saturday" the Saturday before they leave for conference. They are knee-deep into taper and throw on their tech suits to do a couple broken swims. I brought both my Blue Seventy Neuro Comp full body suits (one for me and one to share). I put on the one I have always used and found it had finally ripped And when I went back out to grab my other, one of the girls had already claimed it. So I "super suited" with my hot pink, orange, and purple Nike brief! Not a bad time for a broken 200 breaststroke a week after taper coming off working hard all week.
    Categories
    Swim Workouts
  2. Friday 2/14/2020

    PM SCY w/ Trip @ LRRC "200/Variable speed work"

    1000 SKIPS
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    2x
    200 @ 2:40 1st 50 @ 200 PACE
    2x150 @ 2:00 middle 50 @ 200 PACE
    3x100 @ 1:10 AE
    2:30 REST

    4x50 @ 1:00 1/0 breaths per 25

    Total: 3000

    SHOUT OUT: Trip again. I made him do MY set today instead of the other way around. He pushed it even though he was feeling run down from yesterday's workout. Way to get after it, Trip!
    Categories
    Swim Workouts
  3. 2|15|20 scy

    by , February 14th, 2020 at 09:03 PM (Blog)
    10 x 50 on 1:00 as 25 fr 25 kick 44-50
    10 x 50 fr on 1:00
    10 x 50 bk on 1:30 45ís
    500 fins snorkel 5 SDK + 3 atlantis kicks each wall
    500 drills
    Categories
    Uncategorized
  4. Thursday 2/13/2020

    PM SCY w/ Trip @ LRRC "Threshold Work"

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ :55 FR kick D1-4, BR kick D5-8 w/ BD
    4x150 @ 2:15 25 FR/25 BK no breath on FR w/ fins
    8x50
    4 @ 1:00 "Progressive Freestyle" w/ SNKL
    4 @ :50 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    6x50 @ :40 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:10 RED (1:00, 1:00+, 1:01, 1:01+)
    1:10 REST
    3x100 @ 1:10 RED (1:00+, 1:03, 1:05)
    1:10 REST
    2x100 @ 1:10 RED (1:01+, 1:02+)
    1:10 REST
    100 @ 1:10 REDDISH-BLUE (:59+)

    6x100 @ 1:30 SMOOTH pull w/ paddles + SNKL

    Total: 4000

    SHOUT OUT: Trip. He HATES this set. But he texted me last night saying he wanted to do it. He said the only thing he hates more than this set is stressing about it for three days in advance...so he sprung it on himself (and me). He dropped the hammer as well. I have been doing this set every 6-8 days and dropping the interval every few weeks to gauge my fitness. But today since Trip was doing it and 1:10 is a good, tough send-off for Trip, and I wanted us to stay together on the set, I went back to 1:10 as well. To compensate I told myself I would try to hold 1:00s and/or keep myself at threshold level (RED zone 26-27 beats/:10) for all ten. As you can see, I hit a wall on second set, #2 and #3. But that was to be expected. Solid workout all around. Good idea, Trip!
    Categories
    Swim Workouts
  5. 2|11|20, 2|12|20, 2|13|20

    by , February 13th, 2020 at 10:48 PM (Blog)


    2|11 LCM

    WARMUP
    100 bk fins

    SET I
    5 x 50 fr snorkel

    • 0:55
    • on 2:00: 0:34
    • on 3:00: 0:34
    • on 4:00: 0:34 +50 ez
    • on 5:00: 0:34 +100 ez


    SET II
    50 br (rt knee said "not today")
    50 UW atlantis broken in 3




    2|12 LCM

    WARMUP
    500 bk fins 8:00

    SET I
    2 x 50 fr kick fast / 50 ez on 3:00
    100 one arm fr drill
    100 br with fr kick fins
    100 fr fins

    SET II
    12 x 16.7m fr on 0:20 r
    24 x 16.7m fr on 0:30 r

    • mid-pool digouts

    400 ez fr




    2|13 SCM* / LCM

    WARMUP
    250 fr snrokel

    SET I
    600m fr nonstop fins/snorkel

    • as 75 slow/25 burst (off turn) then sprint


    SET II
    3 x 50 on 2:00

    • 25 fly / 25 ez bk (fins)
    • 25 head-up fly-kick fr / 25 ez (fins, snorkel)
    • 25 br / 25 ez fr


    SET III
    4 x 50 on 2:00 fins
    25 UW streamline kick / 25 ez



    SET IV (jumped in LCM lane)
    300 drill fins
    100 fr various kick drills
    50 8-beat kick, 50 2-beat kick


    *SCM was set at 26m
    Categories
    Uncategorized
  6. Aerobic w/ IM Active Recovery

    by , February 12th, 2020 at 11:53 AM (Middle Aged Distance)
    This one is from last Friday, I was able to get a short swim in during my daughter's practice:

    W/U (600):

    200 sw/kick/pull

    Main (2000):

    1x500 swim @ 6:15
    1x50 free @ 1:30
    1x400 swim @ 5:10
    2x50 br/fr @ 1:15
    1x300 swim @ 4:00
    3x50 bk/br/fr @ 1:00
    1x200 swim @ 2:50
    4x50 IMO @ :45
    1x100 @ 1:30

    100 easy

    Total: 2700
    Categories
    Swim Workouts
  7. Tuesday 2/11/2020

    PM SCY w/ Trip + Srdin @ LRRC "I.M."

    400 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 I.M.
    odd: kick/drill
    even: drill/kick
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL
    4x100 @ 1:35 I.M.
    odd: drill/swim
    even: swim/drill
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL

    4x50 @ 1:00 25 UW/12.5 FAST w/ GREAT B.O./12.5 EZ w/ fins
    50 EZ
    4x25 @ :30 V.S.
    50 EZ

    12x200 @ 2:35
    2 - FR PINK
    1 - I.M. D1-4 to RED (2:31, 2:27, 2:23, 2:18)

    200 EZ (25 kick w/ BD/25 BK/25 FR/25 kick w/ BD) w/ fins

    Total: 5000
    Categories
    Swim Workouts
  8. Building back up

    by , February 11th, 2020 at 05:40 PM (aztimm's training blog)
    After not swimming as much in December and January, I'm ramping my swims back up for the year.
    I registered for the first and last legs of the SCAR swim in late April. That's 10 miles, then a 10k. And I'll be paddling for another swimmer on the 3rd day (Apache, about 18 miles!)

    I had a nice 4.25 mile swim at Barton Springs this past Sunday morning. My goal was to swim for about 2 hours or 16 laps. I did that and thought, "why not one more just for kicks?" So that added an extra 1/4 mile The swim took about 2:15.
    Water temp is about the same all the time there; my guess is about 70F. Because it is winter, and weather that day wasn't the best (gray, steady drizzle, with a few downpours), I counted 10 swimmers (including myself) when I got in, and 6 when I got out. The lifeguards did not look happy.


    I had a whirlwind trip to Australia in January, and as luck would have it I did some o/w swims there.
    A friend from a Facebook swim group met me at the airport, I stayed at an Airbnb about a 10 min walk from his house (and 3 minutes from the pool). He carted me around, and even dropped me at the airport when I left Melbourne. Arrived late on a Thursday:

    1. Friday AM: early LCM swim @ Brunswick Baths (3500m), with their masters team

    2. Saturday: he had registered us both for the Portsea 2500m Gold Swim: http://www.portseasurf.com.au/portsea-swim-classic/. I liked it so much that I then self-registered and swam the 1500m shortly after. Due to currents, I recorded my best swims ever for those distances. 2500m (26:07) 1500m (16:32, started a little late and had to catch the group).
    The 2500m was a mass start, about 400 swimmers, into some serious chop, and water temp about 68F. I hadn't done that in a while, and it kind of freaked me out at first. I took (and I'm sure gave) some punches, kicks, and had to stop to adjust my goggles once after a serious blow. But once we got going, I was able to break free of the mosh pit and chased people nearly the whole way to the finish, with some major current assist.
    After I finished, I toyed with doing the 1500m, and as my friend said, "how often are you in Australia with a chance to do this?" That sold me, and I paid the same-day fee (a bit costly for a 1500m!), and got on a bus for the start. By the time I figured out where to go for the start, they were already starting, and I nearly ran into a buoy line. But once I got into it, I was chasing down a bunch of fast guys (this was men-only, 50 to 69 I think).
    Here is the map for the 2500m swim; the 1500m was the same course but started after that first bay (where you see that notch):


    3. The morning I was flying out of MEL (to BNE), my friend took me to Williamstown Beach for more o/w swimming. We swam out quite a bit, and were headed back (against the current), when he spotted a jellyfish. I was swimming along after that and thought I bumped my friend; I stopped only to see him too far off to have bumped him, and I was a bit freaked out at that point. I stuck near him and we headed into shore. Only got in about a mile, but it was still nice to see some local haunts. Here is the map of this swim:


    4. First morning in Brisbane, I swam at Centenary Aquatic Center (LCM), and historic pool in town. https://centenarypool.com.au/
    Got in 3200m

    5. Before leaving Brisbane, I decided to try a different pool and ended up at Valley Pool (LCM) for 3300m: https://www.valleypoolbrisbane.com.au/

    6. Flew to Adelaide, had an incredible lunch at Star of Greece, and couldn't resist the water; after walking along the beach for a bit (to recover from lunch), I changed and got in just a short o/w swim. Water was beautiful! Could see the sandy bottom from the surface even at 20 feet deep, and temp was about 75F. Since I had swum that morning, I just did a short swim:

    And here is what that beach looked like:



    After that trip, I had a short trip to London, and of course had to swim in the 2012 Olympic Pool:

    It is a 10-lane pool. They had the right 4 lanes reserved for a team. The remaining 6 lanes were organized by speed, 2 easy, 2 med, 2 fast, with the left of each as counter-clockwise, the right as clockwise. I went in lane 4 (the leftmost is lane 0), the fast counter-clockwise lane, and swam 3300m.
    It was probably the best indoor pool in the world that I've ever been in (the Brown Univ pool in Providence is pretty good though...) I was just wanting a shake-out workout, but I still felt fast in the water. The water temp was a little cool for a pool, I'm guessing about 75F.

    Now to get serious about training! ScaR (just Saguaro and Roosevelt) in April, then I did get into Swim the Suck in October. Maybe a 10k over the summer to round things out.
    Categories
    Swim Workouts
  9. Monday 2/10/2020

    PM SCY w/ Trip @ LRRC "Getting back into it"

    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :25 FR kick w/ BD
    4x100 @ 1:30 D1-4 (1:09, 1:07, 1:05+, 1:02)

    11x200 @ 2:35
    4 - pull w/ paddles + SNKL
    4 - swim w/ fins:
    #1 - 8th 25 UW
    #2 - 6th, 8th 25 UW
    #3 - 4th, 6th, 8th 25 UW
    #4 - 2nd, 4th, 6th, 8th 25 UW
    3 - swim N.S. D1-3 (2:19, 2:16, 2:12)

    5x100 @ 1:30 kick 25 FL/25 FR w/ fins + BD

    Total: 4100
    Categories
    Swim Workouts
  10. Saturday 2/8/2020

    PM SCY @ UALR "Valentine Invitational"

    300 swim every 4th 25 head-up scull
    200 kick 25 FR/25 BR
    2x100 @ 1:45 k/sw/dr/bld
    #1 - FR
    #2 - BR

    2x50 @ :50 FR
    #1 - BUF
    #2 - @ 200 PACE

    25 DIVE FAST BR (13.9)
    275 EZ

    200 FR - 1:51.60 (26.05/28.15/28.70/28.70) - I tried a new strategy for this race. I tried to be strong and fast on the opening 50, but without the legs and dialing back the turnover. At the 50 turn, I came off the wall and pounded the legs for the middle 100. Then I just tried to bring it home. The race was great and I am happy with the time and the splitting, but wish I had more opening speed (a theme to be repeated today). Lifetime best is only 1:49.9, so this wasn't far off.

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    300 swim
    2x50 @ :10 rest BR kick w/ BD
    2x25 @ :15 rest BR pull w/ paddles
    2x25 @ :15 rest BR swim w/ fingertip SP
    4x25 @ :15 rest V.S. BR

    100 BR - 1:01.95 (29.21/32.74) - So this was my first 100 yard breaststroke in almost 6 years. As I expected, especially with the lack of top speed BR I have been doing in practice, my walls were awful. Pullouts felt great, but I mistimed all four walls. I also had bad opening speed again, definitely a bigger deal for a race as short as this. I was definitely happy to be 1:01. It gives me a glimmer of hope that with work, I could maybe dip back under 1:00 again. This race was EASILY a 1:00 swim if I had nailed all four walls.

    100 EZ

    Total: 2700

    SHOUT OUT: Trip, Doug, and Dr. J on some great swims. What this drop taper tells me is that I definitely have some speed potential with rest. I had only just felt like I was hitting my peak training speed again before I backed off. Definitely excited about what I can do with a full taper. However this may be my only chance to taper, much less race, short course yards this season. My main focus will be the LCM summer season!
  11. Friday 2/7/2020

    PM SCY Solo @ LRRC "Drop-taper Day #4"

    300 swim every 4th 25 head-up scull
    200 kick every 3rd 25 BR w/ BD

    2x50 @ 1:00 BUF

    2x50 @ 1:00 rest 25 DIVE FAST/25 EZ

    100 EZ

    Total: 800
    Categories
    Swim Workouts
  12. Thursday 2/6/2020

    PM SCY Solo (w/ Trip as "Head Timer" and Doug as "Head Cheerleader") @ LRRC "Broken Swims/Drop-taper Day #3"

    300 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:45 k/sw/dr/bld
    #1/#3 - BR
    #2 - FR

    8x25 @ :35 swim w/ finger tip strapless paddles
    odd: FR
    even: BR

    2x50 @ :30 rest
    #1 - DIVE w/ FAST BO/EZ
    #2 - DIVE FAST 25/25 EZ

    100 BR "Broken" (50 - :10 - 25 - :05 - 25)
    29.52/15.48/15.67 - 1:00.67

    200 FLOAT

    Total: 1200

    Felt a little rushed on the broken swim, but I will take a 1:00. Did the practice in my old full-body B70 Neuro Comp tech suit. I wanted to "feel" fast without the shave!
    Categories
    Swim Workouts
  13. Equipment Quick Change

    by , February 5th, 2020 at 05:57 PM (Middle Aged Distance)
    I had a short amount of time this morning so I did a quick 2k trying to incorporate some aerobic swimming (for time's sake). The fun part about this main set is that you have to swim just a little faster on the swim parts to make the interval and have time to switch equipment. Happy Wednesday!

    W/U (300):

    300 choice swim

    Main (1500):

    3x200

    1 - pull @ 2:50
    2 - swim @ 2:40
    3 - swim w/ fins @ 2:30

    3x150

    2:10/2:00/1:50 - pull/swim/swim w/ fins

    3x100

    1:30/1:20/1:10 - pull/sw/fins

    3x50

    :50/:40/:30 - pull/sw/fins

    200 warm down

    Total: 2000
    Categories
    Swim Workouts
  14. Tuesday 2/4/2020

    PM SCY Solo (w/ Trip as "Head Timer") @ LRRC "200 Pace work/Drop-taper Day #2"

    2x150 @ :10 rest 100 FR/50 BK
    200 N.S. pull w/ paddles + SNKL (1:07/1:04)
    100 BR kick w/ BD

    4x50 FR
    1 @ 1:00 build (28.5)
    3 @ :50 @ 200 PACE to the feet (27.8, 27.6, 27.8)

    200 FLOAT

    Total: 1000

    SHOUT OUT: Trip, for showing up on deck at precisely the moment I needed a timer!

    I felt really good today. Went with my "competition" suit (not my tech suit, just a tight Nike brief) for practice. Same suit I wore for the "Six on Five" two days ago. Plan to take tomorrow off, then go full body suit for a broken 100 BR on Thursday, then float Friday and then it's off to the races on Saturday (200 FR and 100 BR)!
    Categories
    Swim Workouts
  15. Monday 2/3/2020

    PM SCY Solo @ LRRC "Recovery/Drop-taper Day #1"

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    3x100 @ 2:00 "hullabaloo"
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x150 @ 2:30 FL kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  16. Sunday 2/2/2020

    PM SCY w/ Trip, Srdin, and Michael @ LRRC "Six on Five"

    600 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 k/sw/dr/bld
    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    Total: 3000

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53.05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)
    6/8/19 (LCM) - 1:04.60* (31.00/33.60), 1:03.62 (30.80/32.82), 1:05.71 (31.65/34.06), 1:06.08 (32.33/33.75), 1:07.56 (32.48/35.08), 1:07.51 (32.60/34.91) (Finis Brief, *forgot to remove drag suit on #1)
    2/2/20 (SCY) - 53.5, 55.6, 56.2, 56.8, 56.1, 56.9 (Nike Brief)


    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)
    3/2/19 (SCY) - 1:00.73 (29.42/31.31), 1:00.87 (29.62/31.25), 1:00.67 (29.34/31.33), 1:00.87 (29.38/31.49), 1:00.25 (29.08/31.17), 1:01.03 (29.46/31.57) (Endurance jammer)
    6/8/19 (LCM) - 1:08.94 (33.62/35.32), 1:09.92 (34.11/35.81), 1:09.62 (33.93/35.69), 1:10.04 (34.22/35.82), 1:10.19 (34.21/35.98), 1:09.32 (34.03/35.29) (Endurance Jammer)
    2/2/20 (SCY) - 1:01.0, 1:00.6, 1:00.5, 1:00.8, 1:00.6, 1:00.2 (Endurance Jammer)

    Srdin's Results:
    2/2/20 (SCY) - 52.2, 55.6, 57.4, 59.6, 57.8, 57.6 (some random brief)

    SHOUT OUT: Trip, because he asked nicely for one. He also threw down on this set. As did Srdin. He was a wicked fast 52.2 on the first 100. Made me look like I was standing still. This set sucks. I mean, it tells you a lot about whether you can hold on, and mentally its a grind, but the aftermath is horrible. I get bad "lactate headaches" as I call them. Going to need a hardcore recovery day tomorrow!

    Updated February 3rd, 2020 at 10:53 AM by Calvin S

    Categories
    Swim Workouts
  17. Saturday 2/1/2020

    PM SCY @ UALR "How's about a race?"

    400 swim every 4th 25 head-up scull
    4x75 @ :10 rest k/dr/bld
    4x50 @ :40 PINK
    4x25 @ :30 V.S.

    50 FR - 23.24 - Too deep on my dive, and had to breathe once at flags on the first 25 and once a few strokes off the wall on the second 25. Other than that, not bad I suppose coming off some heavy training. I did throw on my tech suit for this race!

    250 EZ

    Total: 1300
    Categories
    Swim Workouts
  18. Friday 1/31/2020

    PM SCY Solo @ LRRC "Recovery/Friday Fly Day"

    400 swim every 4th 25 head-up scull
    6x100 @ 1:45 k/sw/dr/bld
    odd: FL
    even: FR

    10x100 @ 1:30 FL kick w/ fins + BD

    4x50 mid-pool 25 FAST/25 EZ
    odd: FL
    even: FR

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  19. Thursday 1/30/2020

    PM SCY Solo (w/ Trip + Srdin on 4x300/4x100) @ LRRC "Droppin' the hammer on Thor's day"

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10
    #1 - breathe 2/4/6 by 50
    #2 - breathe 4/6/8 by 50

    4x100 @ 1:07 (1:06-, 1:06+, 1:06, 1:06)
    1:07 REST
    3x100 @ 1:07 (1:04+, 1:05-, 1:05)
    1:07 REST
    2x100 @ 1:07 (1:03+, 1:04-)
    1:07 REST
    100 @ 1:07 (1:01)

    2x
    3x100 @ 2:00 "hullabaloo"
    8x25 @ :30 BR w/ FL kick w/ fins + strapless fingertip paddles (focus on loading hips and forearm catch)

    4x300 @ 4:00 N.S. pull w/ SP
    200 @ 6:00 EZ
    4x100 @ 2:00 BEST AVG (:58+, :58-, :58, :59)

    200 EZ FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  20. Long Recovery Warm-up + Main Kick Set

    by , January 30th, 2020 at 12:44 PM (Middle Aged Distance)
    I decided to go for a main kick set today, but started with a long recovery warm-up swim for my arms. I did mostly freestyle for the 1000 mix, but feel free to mix it based on how you feel in the water. Today, I think I could have just kept going and going nice and easy for a continuous swim, but forced myself to stop and do something else.

    W/U (1000):

    1000 mix - choice

    Main - Kick Set Ladder (1600):

    25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 - fast/easy combo

    *For the ladder up (25 -> 200) - freestyle kick w/ fins
    *For the ladder down (175 -> 25) - easy breaststroke kick, fast free no fins

    Intervals:
    25 -> 100 & 100 -> 25 - 10 seconds rest
    125 -> 200 ->125 - 20 seconds rest

    25 f
    25 f / 25 e
    50 f / 25 e
    50 f / 50 e
    75 f / 50 e
    75 f / 75 e
    100 f / 75 e
    100 f / 100 e
    100 e / 75 f
    75 e / 75 f
    75 e / 50 f
    50 e / 50 f
    50 e / 25 f
    25 e / 25 f
    25 e

    400 easy swim warm down

    Total: 3000
    Categories
    Swim Workouts