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  1. Catch-up

    by , April 26th, 2017 at 09:39 PM (After a long rest)
    Crazy busy week so far but I have managed to put together a tough 3 days of swimming.

    Monday

    Stretched for 30 minutes

    Pool setup LCM

    Warm up
    400 Free on 6mins
    6x50 catch-up :55

    Main Sets
    6x50 kick on 1min
    10x100 Free on 1:20 trying to hold 1:15 or faster
    100 easy
    3x200 kick with fins on 3mins
    12x50 odds free working on DPS, evens back medium on 1min

    Warm down
    200 easy

    Held 1:14-1:15s on the 10x100s and this was 3 seconds per 100 faster than last week.

    Tuesday

    Pool setup scy

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

    Main Sets
    4x(200 free on 2:10, 100 Fly(1arm) on 1:30, 100 kick on 1:40)
    100 easy
    12x25 back drill odds catchup, evens 3,2,1 drill on :30
    4x(100 free on 1:05, 100 IM on 1:25, 50 back afap on 1min)
    200 easy
    10x50 free with snorkel on :33
    100 easy
    50 breast from a dive

    Warm down
    100 double arm back

    I found this workout very tough and really struggled on the 10x50s on 33s. The first round of 200,100,100 was not as bad as it sounded but I was really feeling it by the last round. This was a touch and go set. The 100,100,50 Set was not much better however I was able to get 4-5 seconds on the free and about 15 seconds on the IM and a bunch of rest on the fast 50.

    Wednesday

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    2x4x75 rotating IM on 1:10
    1000 for time
    200 easy
    12x25 Back drill on :30
    8x100 back on 1:20
    100 easy
    6x100 kick on 1:45 as 50 fly kick on a board and 50 flutter on a board

    Warm down
    200 easy

    My back was very sore today and the workout really sucked. I was not expecting the 1000 swim but Tom said he wanted a benchmark for the season. I don't plan on swimming the 800 Free at worlds because I just don't think I will be ready for it. That said I do plan on getting back to the middle and long distance events so think it makes sense to rebuild my aerobic base. 2 years ago I did a 1000 in 10:53. Today I was 11:23. Not great but I have a baseline time and suspect I will get back pretty quick. The 8x100s Back felt surprisingly smooth and I held 1:10s. I did have the tought that perhaps I should have done the 1000 as Back. The kick I held 1:27s.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 4/27/17

    by , April 26th, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    2 x 100 1:40
    6 x 50 1:00 stroke 2 of each
    2 x 100 1:30

    Kick set
    3 x 50 1:15
    6 x 25 :45 fast

    Main set
    2x
    4 x 25 :45 perfect stroke
    3 x 50 1:15 build to race pace
    4 x 100 2:00 alt 1 fast/1 easy
    [RD1 stroke/IM, RD2 free]

    Race pace blocks set
    4 x 50 3:00 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    6 x 150 2:05 last 50 strong

    Total w/optional: 3800 or 3900
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 4/26/17

    by , April 25th, 2017 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    6 x 50 1:15 25fast/25easy

    Main set
    6 x 100 2:00 free alt 1 fast/1 easy
    12 x 50 1:15 stroke alt 1 fast/1 easy

    Race pace set
    3 x 100 4:00 race pace

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    Distance swimmers
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    1 x 400 5:45 neg split
    1 x 300 4:15 neg split
    1 x 200 2:45 neg split
    1 x 100 best effort

    Total w/optional: 3800
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 4/25/17

    by , April 24th, 2017 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    2 x 100 1:45
    12 x 25 :45 stroke
    2 x 100 1:30

    Kick set
    3 x 100 2:15 last 25 strong

    Main set
    2x
    4 x 25 :45 stroke perfect stroke
    1 x 100 2:00 IM/stroke strong
    1 x 100 2:00 free easy
    4 x 25 :45 free perfect stroke
    1 x 100 2:00 free strong
    1 x 100 2:00 free easy

    Blocks race pace set
    2x
    1 x 100 5:00 race pace
    2x
    1 x 50 3:00 race pace

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    Distance swimmers
    12 x 50 1:00 [500 or 1000 pace]
    -OR-
    4 x 200 3:00 desc & neg split
    Total w/optional: 3600
    Categories
    Uncategorized
  5. Meet: 04/22/17: CYEDC MastersMania (Philly)

    by , April 23rd, 2017 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    Despite lackluster training (I have been out of the water for the past 10 days) I was able to coordinate a trip to visit my daugther in Philly to include an appearance in the 2nd MastersMania meet at Ridley High, south of Philadelphia and home to fellow blogger tjrpatt. I have meet with Tom a couple of times to train in the past (at this pool as well as lcm outside in Wayne, PA) in the past few years.

    My wife and I started our trip down on Thursday and spent most of Friday tracing my mom's roots north of Allentown, PA, which was very meaningful for me. She passed away in '95 so there is a lot that I feel like I don't really know about her. My aunt was very helpful in pointing me to the home where my grandmother grew up as well as a cemetery and some memorials that listed my great-grandfather and his son (my great uncle) for their service in WW1 and WW2, respectively.


    After following some of the "back roads" into town and a spontaneous tour of Fairmount Park, we were able to meet up with our daughter downtown after she got off work and treated her and some friends to dinner before we headed to the hotel. She then joined us at the hotel and drove to the pool Saturday morning with time for me to check in and warm up. The pool is nice with cool water and a good timing system. Lane 1 was open the whole meet for continuous warm-ups and stated on time at 9am, with Tom swimming the 400im solo - a tough event to do alone.

    100 free - I wasn't really sure how I was feeling so I same very conservatively, just getting under 1 minute. :eyeroll: The winner was under :49!

    50 back - right where I was expecting with a :30.xx. The swim felt good on little rest and I prepared for the 500.

    500 fly - just under 7:00. So I have been dealing with some soreness in my shoulder and back for a while, and since I didn't feel horrible after the first two events I figured I bring some Butternut fun to the city of brotherly love! As I have in the past, I swam DPS fly for the first 19 lengths then swam regular fly on the final lap. One starts to feel uncomfortable around the 300 mark, so the easy rhythm of the DPS fly enabled me to keep going. It was really fun.

    It was great to see Tom again and also help to support a super fun meet! The meet was a little larger than last year and well run. I spoke briefly with meet director Erik about my experience with our local meet. I was dressed by 10:15am after warming down (1000 warmup, 200 bwtween events, 400 loosen = 2250 yds total) and hope that my work schedule allows for me to drop in again next year.


    After the meet the girls and I headed up to King of Prussia to check out the mall (second largest in the US) and then spent a couple of hours checking out Valley Forge National Historic Park. Breathtaking and very informative. We ended the night chilling out at the hotel and after breakfast we watched our girl head back to her life in the city and we took a detour through Atlantic City on our way back to Vermont.

    Updated April 23rd, 2017 at 11:20 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  6. Anniversary weekend swimming

    by , April 23rd, 2017 at 03:51 PM (After a long rest)
    Today is my wife and I, 23rd wedding anniversary! It does not feel like we have been married that long. My wife asked if I would do it over again and to her surprise I said no....followed by why would I risk doing it again and it not being as good the second time around. I am a very happy husband who is fortunate enough to be married to a wonderful wife, mother and best friend.

    this weekend I swam both days. Saturday my training partner Bill, who moved to Fort Wayne, Indiana was back in town visiting. This morning I swam with our group who are going to Budapest. Both days the pool was setup LCM.

    Saturday LCM
    400 free with snorkel
    6x50 catchup on :55

    main sets
    6x50 kick on 1min
    16x100 free on 2mins
    200 easy
    8x50 as 25 underwater, 25 free afap on 1:10

    warm down
    200 easy

    i felt rough today but managed to hold 1:07/1:08s throughout.

    Sunday Drylands
    10 mins on stationary bike trying to get my heart rate up
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(5x(:45 seconds abs, :15 rest) 1min between rounds, leg lift, oblique crunches, plank, leg and arm extension, Russian twist with 12lb med ball
    10 minutes stretching

    swim
    400 free
    200 double arm back
    Categories
    Swim Workouts
  7. Aerobic Friday fun

    by , April 21st, 2017 at 10:14 PM (After a long rest)
    Today was not what I was expecting and in a sick way today was fun. One of the boys in the senior group came and swam with us this morning and despite feeling sleepy tired I raised my game.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x75 on 1:10 with fins as 25 no breath free, 25 breast arms with flutter kick, 25 underwater
    4x(2x25 stroke on :25, 100 kick on 1:40, 200 free on 2:15)
    200 easy
    6x100 free on 1:05
    100 easy
    16x25 on :30 as open, close, easy, fast

    warm down
    200 easy

    i did not feel that great on the transition set with fins, but felt much better on the stroke,kick, free set and was holding :14/:15 on the back, 1:25 on the kick and 2:07/08 on the free. On the 6x100 I felt pretty good and could have done another 4 today.
    Categories
    Swim Workouts
  8. Chicken legs

    by , April 20th, 2017 at 08:26 PM (After a long rest)
    Despite having the opportunity to swim on Sunday I choose to sleep after getting back from an early morning fishing outing. I fished when I was a kid and forgot how much I enjoyed being outdoors with no one around. Despite it being Easter it seemed like a great opportunity to go out on my kayak and be with nature for a few hours. The weather in dallas right now is pretty awesome and I had a blast. Alas, as a result of the fishing and sleeping I missed leg day, so I did legs today.

    My my wife always politely describes my legs as chicken legs. I guess they are a little scrawny. Anyhow, today was tough and I had jello legs within a few minutes of starting.

    10 mins on stationary bike working on heart rate of 130+ by the end.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 25lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes stretching

    swim was very short today and was LCM
    400 free
    4x100 free on 1:30 with snorkel
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 4/21/17

    by , April 20th, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:15
    6 x 25 :45 stroke 2 of each
    3 x 100 1:30
    6 x 25 :45 stroke 2 of each
    6 x 50 :50 desc 1-3/4-6

    Kick set
    8 x 50 1:15 25fast/25easy
    1 x 100 free easy

    IM/stroke set
    3x
    2 x 50 1:15 stroke [perfect stroke & turn]
    1 x 50 1:00 stroke 90%
    1 x 50 2:00 free easy
    [Either best stroke or IMers RD1 fly, RD2 back, RD3 brst]

    Freestyle set
    4x
    2 x 50 1:00 strong 90%
    1 x 50 1:15 easy

    Blocks set
    3x
    1 x 100 4:00 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 3400

    Optional set
    4 x 150 2:05 last 50 strong

    Total w/optional: 4000
    Categories
    Uncategorized
  10. Wednesday fade!

    by , April 19th, 2017 at 09:59 PM (After a long rest)
    I felt great when I woke up today but that feeling soon disappeared and by the end of practice I could not believe how tired I was. Today was a whooping!

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    8x50 kick in :50
    4x4x50 IMO by round on 1min afap
    200 easy
    8x75 with fins on 1min as 25fly kick, 25 fly, 25 free
    12x25 double pull out breaststroke on :30
    12x50 free on :32.5

    Warm down
    200 easy

    Despite not doing the normal 16x50s I swam these hard and was able to finally hold 26/27 on the free round. Now I just need to do this for the regular version for 16 instead of 4. My back is pretty good right now and I held 30s. The fly and breast are pretty pathetic however.
    Categories
    Swim Workouts
  11. Making my triceps hurt

    by , April 18th, 2017 at 09:59 PM (After a long rest)
    Todays workout involved weights plus a leisurely swim to stretch out. I have been gradually increasing my weight over the last month and today I tried isolating my triceps and lats to which I was quite successful. Tomorrow is not going to be fun but the burn associated with lifting in a sick way feels good.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 10lbs , 10 right arm and 10 left arm elbow flexion and extension using 25lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 70lbs)
    3x(10 rolling bat triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup scy
    4x100 free with snorkel on 1:30
    8x50 catch-up on :50
    10x50 kick on 1min
    4x100 IM on 1:30
    200 easy

    my arms were like jello after weights today and when I dove in I went really deep and did not think I was coming up. I did loosen up after a while.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 4/19/17

    by , April 18th, 2017 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 50 1:15 stroke 1 of each
    3 x 100 1:30
    6 x 25 :45 stroke 2 of each
    4 x 75 1:15

    Kick set
    1 x 200 4:30
    6 x 25 :40 sprint

    IM/stroke set
    3x
    4 x 25 :45 best stroke
    1 x 75 1:30 IM/stroke
    1 x 75 2:00 free easy

    Freestyle set
    2x
    1 x 50 1:30 sprint 25, good turn & breakout, then easy
    1 x 50 1:30 easy
    1 x 100 3:30 100%

    Freestyle pull set
    5 x 100 2:00 50fast/50easy

    Warm down
    4 x 50 1:00

    Total taper: 3300

    Freestyle (optional) set
    3 x 200 3:00 neg split & desc
    3 x 100 1:30 desc

    Total w/optional: 4200
    Categories
    Uncategorized
  13. Back to some serious fun

    by , April 17th, 2017 at 10:28 PM (After a long rest)
    Over the past few months I have gradually made progress following my elbow surgery. I registered for worlds about a month ago and last week created a training plan for Budapest. I am not in the shape I want to be going into training for worlds but I have plenty of time and it could be worse. We started training long course about a week ago and it feels so good to be back in real course. I was able to do 15x100s LCM free on 1:20 on Saturday and despite not feeling that great I was pleased I could hold 1:15s throughout. Today's workout was also pretty tough and I am holding up well despite my pinching shoulder.

    Pool setup LCM

    Warm up
    400 free
    8x50 catch-up on :55

    main sets
    8x300 pull with paddles on 4mins trying to hold 1:15 pace
    100 easy
    12x50 kick on 1min
    12x50 back on 1min at 80% effort

    warm down
    200

    We had 7 people in each lane today and I had some difficulty over taking on a few of the 300s today but held 3:38-3:45s. Last summer I was able to do 3:30s on 3:45 interval so I am not back to that kind of speed yet but despite being tired it felt good to swim hard. Half the lane put fins on the 50s kick and for the first time in a long while I was 5th in the lane. I held 50-52s in the kick. The last back set Tom wanted long strong swimming and I held 38-39s. I was pretty tired by the end of practice today and did not realize how much we swum.

    I am swimming less race pace at ve at the moment and instead trying to improve my general conditioning and strength training. My weekly total is back to about 20k and I am lifting 3 days each week. My plan for Budapest really gets going in May.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 4/18/17

    by , April 17th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4 x 50 1:15
    10 x 25 :45 sprint

    Free/IM/stroke set
    4x
    1 x 100 2:00 free
    1 x 100 2:00 IM/stroke

    Freestyle blocks & race pace set
    3x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 blocks sprint 20

    3x
    1 x 50 1:00 blocks 100%
    1 x 50 2:00 easy

    Freestyle pull set
    1 x 400 6:00 stretch it out, good turns/streamlines

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle (optional) set
    4 x 200 3:00 neg split and desc

    Total w/optional: 4300
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 4/17/17

    by , April 15th, 2017 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY taper

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke 2 of each
    4 x 100 1:30
    8 x 25 :40 stroke 2 of each

    Kick set
    1 x 100 2:15
    8 x 25 :40 sprint kick
    1 x 100 2:00 free easy

    Freestyle set
    8 x 100 2:00
    [alt 1 fast/1 easy]

    IM/stroke set
    3x
    2 x 25 :45 stroke 90%
    2 x 25 :45 free easy

    Freestyle race pace set
    3 x 200 6:00 [broken @100 for 10 secs]

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle pull set (optional)
    6 x 150 2:15 [desc 1-3/4-6 & neg split each]

    Total w/optional: 4400
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 4/14/17

    by , April 13th, 2017 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY, we start our taper for YMCA Masters Nationals - GO SHARKS

    Warm up
    2 x 150 2:40
    2 x 100 1:40
    4 x 75 1:30 IM/stroke
    2 x 100 1:30
    2 x 150 2:20

    Kick set
    2 x 100 2:15
    8 x 25 :40 alt 1fast/1easy
    1 x 100 1:45 free easy

    Freestyle sprint set
    12 x 25 :40
    [Odds: build to race finish, Evens: sprint 20]

    IM/stroke set
    1 x 100 2:15 [25fast/75 easy]
    1 x 100 2:15 [50fast/50easy]
    1 x 100 2:15 [75fast/25easy]
    1 x 100 2:15 [fast]
    [All fast swims best stroke]

    Freestyle main set
    2 x 100 2:00 [25fast/75easy]
    2 x 100 2:00 [50fast/50easy]
    2 x 100 2:00 [75fast/25easy]
    2 x 100 2:00 [fast]

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle pull set (optional)
    1 x 400 5:45 long & strong
    1 x 300 4:00 neg split
    1 x 200 2:45 mod
    1 x 100 1:30 best effort

    Total w/optional set: 4500
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 4/13/17

    by , April 12th, 2017 at 04:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    4 x 100 2:00 [2:00] 50st/50fr
    4 x 100 1:45 [1:30]

    Kick set
    2 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15]

    Freestyle sprint set
    3x
    3 x 50 1:15 [1:15] strong
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 100 2:15 [2:00] IM
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    3x
    3 x 100 1:45 [1:30] desc
    1 x 100 2:15 [2:00] strong 90%

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  18. Workout 4/11/17: evening

    by , April 11th, 2017 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    300 swim/100 kick/4 x 50 pull/2 x 25 fast/100 easy

    Sweedish 1:01 (jbs's 50 set - started at :10, I barely made :28 and missed 29)

    300 as 50 kick, 50 pull (with snorkel - I did 400)

    3 x 50 even pace on 1:00

    200 loosen and out
    [Masters/Rec/2400 yds/60 min]
    -------------------------------------

    Good swim with Greg, Jim, and Carol. Trying to get into the water more but my work schedule seems to be getting in the way. I was able to get the motorcycle out yesterday and enjoyed the beautiful weather here in VT with my wife:


    (notice the USMS sticker on the windshield ?)
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 4/12/17

    by , April 11th, 2017 at 04:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [2:00] 25st/25fr
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    8 x 50 1:15 [1:15] 25easy/25fast

    Freestyle sprint set
    6 x 100 2:00 [2:00] strong 85-90%
    rest :30
    1 x 100 2:00 [2:00] 100%
    1 x 100 2:00 [2:00] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke strong
    rest :30
    1 x 50 1:15 [1:15] stroke 100%
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    4 x 100 1:40 [1:30] desc
    8 x 50 1:05 [:55] alt 3 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 4/11/17

    by , April 10th, 2017 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 50 1:15 [1:15] stroke
    2 x 150 2:30 [2:15]
    2 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    6 x 50 1:15 [1:15] alt 1 strong/1 easy

    Freestyle sprint set
    3x
    3 x 50 1:05 [1:00] strong & consistent
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    2 x 100 2:10 [2:00] IM/stroke
    1 x 50 1:10 [1:00] easy free

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50 1:20 [1:00] easy
    [RD1 100 strong, RD2 150 strong, RD3 200 strong]
    [All other swims neg split]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
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