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  1. 3|8|18 LCM

    1000 IM kick as touchngo 200’s
    • fly kick done UW alternating between atlantis per 12.5’s
    • board and snorkel for frog and free kicks
    • 25:33

    200 warmdown

    Updated March 8th, 2018 at 03:00 PM by __steve__

  2. 3/7 & 3/8/18 Workouts

    by , March 8th, 2018 at 09:02 AM (Swimming Through Jello)
    Wednesday 3/7/2018 CrossFit Workout

    Warmup - airbike, stretching, KB warmup

    Strength - EMOM 16
    A) Deadlift - 345/5
    B) 10 knees to elbows
    C) left side plank :30
    D) right side plank :30

    Conditioning - 5 rounds
    20 KB swings (American) 53#
    40m bear crawl


    Thursday 3/8/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    3x{4x25 :30 D1-4
    3x50 :55 D1-3
    2x75 1:15 build by 25
    100 D by round}
    rd1 - fr, rd2 - bk, rd3 - fr, all 100s IM

    1-3 k 2:00
    4-5 k 1:50
    6-8 p 1:30
    9-10 p 1:20

    200 warmdown


    Knew I was going to run out of gas somewhere in the middle of the fast stuff, shoulders and forearms really feeling it from the KB swings yesterday. Kick part of the set was really good though, 1:25ish for all the 100s.
  3. Sarasota Y Sharks Masters GOLD Workout 3/8/18

    by , March 7th, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc
    2 x 150 2:10 neg split
    4 x 75 1:05 desc
    3 x 100 1:30 last 25 strong
    4 x 75 1:05 desc

    Stroke set
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
  4. Mon-Tues, March 5-6

    by , March 7th, 2018 at 10:41 AM (The FAF AFAP Digest)


    35-40 minutes of lifting at the gym. Then did the following solo swim @ Pitt:
    500 various
    5 x 50 burst SDK + cruise
    8 x (25 AFAP + 75 EZ) @ 3-4:00
    100 EZ

    Tuesday: Swim/SCY/Solo (but an overlap with Jim) @ Sewy

    550 various
    8 x 50 @ :50, odds = free w/paddles, evens = kick
    20 x 25 @ 100 pace IM order @ :45
    100 EZ
    20 x 25 @ 100 pace, backstroke kick @ :40
    200 EZ
    12 x 25 @ 100 pace, IM order
    100 EZ

    Total: 2650


    Just getting in some short workouts with my daughter visiting for spring break. Will likely head to Pitt tonight. Not exactly sure what my next meet will be, but I am thinking of signing up for the Y Champs at the Spire Institute. Everyone says it's a fabulous pool.
  5. Workout 03/06/18: evening

    by , March 6th, 2018 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight, after snow storm number 1 and impending storm number 2...lots of shoveling to keep my cardio up

    200 free/100 kick/200 pull

    6 x 75 on 1:15 (1-4: rotate IM, 5-6 free)
    1 x 50 easy
    8 x 50 FR on 1:10 (odds DPS, evens fast)
    1 x 50 easy
    8 x 50 bk on 1:10 (odds DPS, evens fast)
    1 x 50 easy
    6 x 25 burst and cruise on 1:00
    3 x 50 loosen and out
    [Masters/Rec/2300 yds/60 min]

    One of my taper workouts as New England LMSC champs are approaching. My pacing felt good on the 50's. I'm not really confident about where my training is at this point, but since I have the weekend off I decided to enter all three days but keep to the lower yardage events and not a whole lot of them! For Harvard I will be swimming:

    14 Men 100 SCY Free
    16 Men 50 SCY Fly
    18 Men 100 SCY Back
    28 Men 50 SCY Breast
    30 Men 200 SCY Back
    44 Men 50 SCY Back
    46 Men 100 SCY IM

    Now to book a hotel and hope that we don't get a blizzard during the meet like we did at New England age group champs back in 1993!
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 3/6/18

    by , March 5th, 2018 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    6 x 50 1:10
    6 x 25 :40 fast

    Stroke set
    2 x 25 :40 perfect stroke
    1 x 100 2:00 IM
    [25s: RD1 fly, RD2 back, RD3 brst]
    [Desc IMs by round 1-3]

    Sprint set
    3 x 25 :20
    4 x 25 :25
    5 x 25 :30
    [All swims choice]

    Free/pull set
    3 x 200 3:00 long & strong
    3 x 100 1:30 desc 1-3
    3 x 50 :50 mod
    3 x 100 1:20 desc 1-3
    3 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4750
  7. Albatross Meet

    by , March 5th, 2018 at 10:46 AM (The FAF AFAP Digest)
    It's been a long blogging hiatus. I hit another detour in my comeback in late December and January (vacation and post vacation flu-ish thing) that kept me out of the water for quite awhile. But I've been training pretty regularly since mid-January. In the pool that is; I've not been moved to return to the gym because of a wee treadmill addiction. Anyhoo, I took myself off to the Albatross meet with about 6 weeks training under my belt and a mini taper. After a 1.5 year racing hiatus, I had major racing rust and of course was way off my PRs.

    50 back SCM, 32.1

    I had an uncharacteristically mediocre start, which lacked explosiveness. I had a good first length and decent turn. I was a little deep on my underwater on the second length. The main issue though was that I couldn't really feel my arms/they didn't want to move the last 10 yards. I had a major glide at the end because I just couldn't summon the energy to take another stroke. That cost me going a 31. Still, I am content with a 32 after the VTOS debacle and given my still closed veins. That time would have been #1 in the world last year in my age group.

    50 free SCM, 29.5

    I had a pretty good start (feet not together tho) and first length. I botched the turn a bit with a half stroke and extra breath. I tried the Lochte turn off the wall. It went decently, but again I was a little too deep. Then I just staggered to the wall again with arm fatigue. Since all the youngsters scratched, I ended up winning the Fastest Woman on the Water award.


    Whew, it was good to survive my first meet back. I think it being SCM not SCY added a degree of difficulty for me. Aside from some limitations from the VTOS, I think my main problem in the pool right now is that I lack strength. I had a ton of muscle removed from my chest of course. But I'm also not getting as much DPK as before. So off to the gym I go! I plan to start in small 30 minute chunks.

    Updated March 5th, 2018 at 01:43 PM by The Fortress

    Masters Swim Meets / Events
  8. 3/5/18 Workout

    by , March 5th, 2018 at 09:04 AM (Swimming Through Jello)
    Monday, 3/5/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{2x150 smooth 2:15
    4x25 FAST 1:00
    2x150 smooth 2:15
    4x50 FAST 1:30
    2x150 smooth 2:15
    100 FAST}
    (round 1 150 free, FAST free :11mid, :25mid, :56; round 2 150 fin k, FAST breast :14high, :31/:32, 1:06!)

    200 warmdown


    First time I've actually felt like I could get myself moving fast in a bit. Good workout! Especially happy with that 1:06 breast at the end of everything and from a push.
  9. How Do I know if my Swimwear is Legal?

    by , March 4th, 2018 at 11:41 AM (Rules Committee Blog)
    Article 102.12 covers the rules for swimwear in USMS competition. This article contains several provisions, so this month's blog post breaks down each provision, including type of suit, coverage, and other things that can or cannot be worn in competition. Note that article 303.7 covers the rules for long distance and open water which are very similar to pool competition, but contain a couple of key differences.

    102.12.1A says that the swimsuits worn for competition shall be nontransparent and conform to the current concept of the appropriate. The referee shall have authority to bar offenders from competition until they comply with this rule.

    Well, this one should be self-explanatory - no see-through suits!

    102.12.1B says that swimwear shall include only a swimsuit, no more than two caps, and goggles (a nose clip and ear plugs are allowed). Armbands or legbands shall not be regarded as parts of the swimsuit and are not allowed.

    A common question from swimmers is "can I wear something to help with an injury?" Typical questions include things like elastic bandages, knee braces, therapeutic bands, etc. The answer is generally "no" since these are considered an advantage in competition and not permitted under this rule.

    Article 102.12.1C has several rules:

    In swimming competitions, the competitor must wear only one swimsuit in one or two pieces. Does this mean that women can wear two-piece suits? Yes, but see below for some restrictions on coverage and fasteners.

    The rule also says that for men, the swimsuit shall not extend above the navel nor below the knees, and for women, shall not cover the neck, extend past the shoulder nor extend below the knees. (See below for the difference that applies to open water competitions.)

    All swimsuits must be made from textile materials. How would I know if my suit has a material that is not permitted? Well, we also say in 102.12.1D that only swimwear complying with FINA specifications may be worn in any USMS sanctioned or recognized competition. FINA evaluates and maintains a list of approved swimwear. If you purchase a suit that has been approved by FINA, it will have a sticker on it that says "FINA Approved Swimwear". All of these suits are approved for use in USMS competition and a complete searchable list is maintained by FINA here:

    USMS policy is to also accept "legacy" suits that comply with FINA specifications even if they do not appear on the FINA approved list. Generally, suits that are made out of materials such as lycra, nylon, polyester, or other traditional materials are acceptable. Suits made from neoprene or other buoyant materials are not acceptable because they violate 102.12.1E regarding the use of devices or substances that enhance speed, pace, buoyancy, or endurance. Any type of surface treatment that closes the mesh structure of the material (suach as a coating) is subject to scrutiny, so it is the technical suits that we need to look at. A pair of "board shorts" or a beach suit for women made out of traditional materials will generally comply with the rule.

    General tip: If a suit is marketed specifically for triathletes or strictly for training, you may want to check the specifications further. Triathlons don’t follow the same rules and we have found some suits marketed to improve buoyancy that would not comply with the rule. Anything marketed with a thermal insulation material (e.g., a wetsuit) is likely not permitted.

    FINA also has a prohibition against zippers or any other fastening system, including ties. A waist tie is the only exception. For women, this means that a two-piece suit with a top piece that ties in the back is not permitted.

    The FINA approval process will also look at the thickness and permeability of the material used in the swimwear construction. If you really want to understand all of the technical specifications, you can find them here:

    Now we go to article 102.12.1E which says that no swimmer is permitted to wear or use any device or substance to enhance speed, pace, buoyancy, or endurance during a race (such as webbed gloves, fins, power bands, adhesive substances, snorkels, neoprene caps, etc.).

    All of these great training devices that we use in workouts to help us train more effectively either by improving stroke technique, dealing with injuries, or making it easier to train are not meant for competition.

    What about watches? The interpretation on watches is that watches could be considered pacing devices, but only if they are used for this purpose. It is not necessarily illegal to wear a watch in competition, but if an official observes a swimmer using a watch during a race, the swimmer is subject to disqualification.

    Rule 102.12.1E also explicitly says that medical identification items may be worn. If you wear a medical alert bracelet, for example, you are not required to remove it for competition. Doing so could compromise safety and the ability to respond to a medical emergency.

    Rule 102.12.1E also addresses the use of tape. The rule says that any kind of tape on the body is not permitted unless approved by the referee. We get many questions regarding the application of the rule and an official interpretation, consistent with FINA and USA Swimming, was issued in 2016.

    The use of tape in competition is limited to situations involving verified medical conditions. The application of tape is intended to be for situations such as wound closure, taping of fingers or toes (no more than two), taping to secure medical devices, or other limited uses that would not provide any competitive advantage. The use of any kind of tape that purports to provide muscle compression; muscle, joint, or ligament stabilization; or other physical benefits, including therapeutic elastic tape or similar products, is never permitted in USMS competition.

    Finally, we have the following provision in article 102.12.1C(1): Exemptions to the foregoing restrictions may be granted to a swimmer, on a case-by-case basis, by the chair of the Rules Committee or designee. Exemptions will be granted for conflicts due to the swimmer’s verified religious beliefs, verified medical conditions, or other reasons as deemed appropriate by the chair of the Rules Committee.

    Medical exemptions are generally intended for permanent medical conditions that would preclude someone from complying with the swimwear rules and being able to participate in competition altogether. If you feel that you have a medical condition, a religious belief, or other circumstance that would merit an exemption, please contact the USMS Rules Committee Chair at:

    Article 102.12 describes the rules for pool competition, but the same rules generally apply for "category I swimwear in open water competition (i.e., not wetsuits) as described in article 303.7. The coverage rules for open water competition are different - both men and women are permitted to wear a suit that does not extend past the shoulder or past the ankles. For medical exceptions that cover open water competition, swimmers should contact the chair of the USMS Long Distance Committee at:
  10. 3/2 & 3/3 Workout

    by , March 3rd, 2018 at 04:33 PM (Swimming Through Jello)
    Friday 3/2/2018 CrossFit Workout

    Warmup - assault bike, various squats and DB movements, burpee warmup

    Cleans warmup - 135/2, 185/2, 215/2, 235/1, 255/1 (all powers)

    Conditioning - CrossFit Games Open 18.2

    On 12 minute clock...
    DB squats 50# ea hand (front rack)
    Bar-facing burpees (no step-up, two foot jump over)

    With remaining time...
    1RM clean


    Conditioning part went pretty well, a bit too much break between burpees and squats in the later sets. Cleans went not well, legs were pretty well gone after the squats, I guess my strength has tanked a bit since swimming. Overall was pretty happy with the scores.

    Saturday, 3/3/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    200 free push the pace @ 3:30 (2:04)
    6x100 1,2 smooth 3 under 200 pace @ 1:30 (1:00s for pace)
    6x75 same @1:10 (44s for pace)
    6x50 same @ :50 (28,27 for pace)
    6x25 3&6 FAST @ :30 (12 high back, 15 low breast)
    4x200 o-smooth, e-fast pull paddles/k fins 3:00 (2:07 pull, 2:03 kick)

    8x50 k/dr IMO 1:00
    couple relay starts
    200 warmdown

  11. Sarasota Y Sharks Masters GOLD Workout 3/5/18

    by , March 2nd, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    6 x 75 1:20
    4 x 75 1:30 IM/stroke
    5 x 50 :50 desc 1-5

    Kick set
    3 x 100 2:15 last 25 fast

    Main set
    1 x 100 2:00
    2 x 75 1:30
    3 x 50 1:00
    4 x 25 :45
    [RD1 25s fast, RD2 50s fast, RD3 75s fast, RD4 100 fast]
    [All swims are choice]
    [All non fast swims are mod w/perfect stroke]

    Free/pull set
    8 x 100 1:30 odds: build, evens: strong

    Warm down
    4 x 50 1:00

    Total: 4300
  12. Sarasota Y Sharks Masters GOLD Workout 3/2/18

    by , March 1st, 2018 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    1 x 200 3:30
    6 x 50 1:05 choice
    2 x 100 1:30
    12 x 25 :30 choice

    Main set
    1 x 100 2:10 kick
    6 x 25 :40 IM order 2 of each
    1 x 100 2:00 IM
    1 x 100 2:10 kick
    6 x 25 :30 choice
    1 x 100 2:00 choice

    Free/pull set
    1 x 400 6:00 long & strong
    1 x 300 4:30 neg split
    1 x 200 3:00 last 50 strong
    1 x 100 1:30 mod
    1 x 100 1:20 mod
    1 x 200 2:40 last 50 strong
    1 x 300 4:00 neg split
    1 x 400 5:20 long & strong

    Warm down
    4 x 50 1:00

    Total: 4600
  13. 3/1/18 Workout

    by , March 1st, 2018 at 09:13 AM (Swimming Through Jello)
    Thursday, 3/1/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    12x75 1:20
    1-last 25 fast (:48)
    2-last 50 fast (:45)
    3-fast (:42:43)
    //Tried to stay fast but consistent on these - pretty successful.

    12x50 1:00
    2 smooth free, 1 fast IMO
    //28,28,32,25high - happy with everything but backstroke, rhythm wasn't there.

    4x200 3:00 k fins/pull paddles
    1,2 smooth, 3,4 fast (2:03 kick, 2:10 pull)

    8x50 k/dr IMO 1:00 warmdown

  14. 2|28|18 SCM solo per un calcio

    by , February 28th, 2018 at 05:34 PM (Blog)

    SCM just for kicks

    5 x 200IM kick - 23:45 (4:45 200's)
    • touch and go intervals
    • fly portion as 2x 12.5m UWDK/12.5m UW atlantis
    • grabbed lane line once each bk
    • br and fr - used board and snorkel

    Fastest kick yet, by good margin - pleased. Probably should do 5:00's now and work on split times until consistant at 0:20 r

    Felt right foot was about to cramp from start, but managed to keep relaxed enough to prevent.

    Updated March 1st, 2018 at 11:55 AM by __steve__

  15. Sarasota Y Sharks Masters GOLD Workout 3/1/18

    by , February 28th, 2018 at 02:54 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    5 x 50 1:00 desc 1-5
    6 x 25 :30 strong

    Kick set
    2 x 150 3:30
    8 x 25 :45 fast

    Sprint set
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    1 x 75 1:00 free/choice
    1 x 50 1:00 free/choice
    1 x 25 1:00 free/choice

    Free/pull set
    4 x 250 3:45 neg split
    4 x 125 1:45 last 25 strong
    4 x 75 1:00 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
  16. The Generosity of Swimmers (March-April 2018)

    by , February 28th, 2018 at 01:09 PM (SWIMMER Editorials)
    It’s well established that many open water swims start with a group of swim friends on a shoreline gazing dreamily into the distance until someone says, “I wonder if we could swim from here to ...”

    Charity swims seem to evolve when a swimmer or group of swim friends who have encountered hardship— often the hardship of a loved one, but sometimes a stranger—is standing around saying, “We should do something!” And of course, a swim event is hatched.

    In a world where the GoFundMe movement has gotten out of hand (no, I won’t fund your European vacation, trip to Burning Man, or wedding), there are scores of creative examples of the generous spirit of our tribe. Swimmers don’t really need an excuse to swim, but they’re happy to connect their favorite recreational activity with a passion for people and planet.

    At and in the mainstream media, you can read about swimmers who swim across lakes for wetlands preservation, down rivers for water quality, or in the ocean for sea turtles. This is by no means limited to open water swims—there’s a plethora of pool examples: fundraisers for equipment or repairs, holiday swims with an admission price of canned food for the local food bank, or fundraisers for a teammate who’s fallen on hard times.

    In the profile feature of this year’s open water issue, Elaine K. Howley writes about Kitty Tetreault, a swimmer and race director who’s dedicated years to helping Swim Across America in its fight against cancer and was diagnosed with cancer herself (page 16). She received treatment at a research center that’s been the beneficiary of her efforts.

    The generosity of swimmers isn’t just financial. Managing editor Daniel Paulling writes about three different USMS clubs that have made significant impacts in their communities with adult learn-to-swim programs, funded by grants from the USMS Swimming Saves Lives Foundation. Coaches, instructors, and swimmers in these programs have received more than they’ve given of their time and talent.

    Pastor Rob Bruendl rallied his entire flock after one of his parishioners drowned during a church outing. He became an adult learn-to-swim instructor, and now he’s making sure everyone in his church knows how to swim (page 46). And ALTS instructors with both the Bozeman (Mont.) Masters Swim Club and the Queer Utah Aquatic Club have discovered club growth and personal growth in helping adults learn to swim (page 36).

    These and other stories remind me that I’m fortunate to be swimming shoulder to shoulder with thousands of USMS members across the country who give their time, money, and passion to causes that make a difference in the lives of others.
    Tags: alts, sslf
    Staff Blogs
  17. 2/28/18 Workout

    by , February 28th, 2018 at 08:24 AM (Swimming Through Jello)
    Wednesday, 2/28/2018 CrossFit Workout

    Almost didn't make it out of bed but as usual I am glad that I did. My legs are still sore as all getout but I can move normally and well once I loosen up. Back to walking around like I'm decrepit after I cool down though!

    Warmup - KB movements, plyos

    Strength - Deadlift (dead stop, control descent) - 135/6, 225/6, 275/6, 315/6,6,6

    Conditioning - 4 minutes on, 4 minutes off
    1 - 21 wall balls, 21 cal bike, 21 KB SDHP 70# (1 round + 1 cal)
    2 - 15 WB, 15 cal bike, 15 SDHP (1 round + 7 SDHP)
    3 - 9 WB, 9 cal bike, 9 SDHP (2 rounds + 9 cal)
  18. 02/27/18: One Hour Swim

    by , February 27th, 2018 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Hopped into the pool for the One Hour Swim again this year, which will help to add yardage to parent team New England Masters and knock off three events for the Flow Swimmers league.

    Tonight I was able to make it to 4000 yards, working a steady pace and adding progressively more kick and stroke work as the hour went on. It is a nice event to do every year. I will time for the team this coming Saturday.

    Previous years...
    2017: 4025
    2016: 4393
    2015: 4257
    2014: 4560
    2013: 4565
    2012: 4275
    2011: 3800

    Updated March 5th, 2018 at 09:12 PM by rxleakem

    Tags: ohs
    Swim Workouts , Masters Swim Meets / Events
  19. 2|27|18 (and 21, 22, 25)

    by , February 27th, 2018 at 02:16 PM (Blog)

    2|21 SCM

    had injections in lower back at 9:30 am then did an easy swim about 6 hours later, still felt the sedative and swim was slow.

    200 IM kick
    • fly done in 12.5 UW increments alternating dolphin / atlantis *

    6 x 100 IM kick
    • fly done same as above *
    • each 50 on 1:30

    2|22 drylands treadmill and weights
    6mph 2:00 / 1:00 rest
    8mph 2:00 / 1:00 rest
    8mph 3% inc 2:00 / 1:00 rest
    8mph 6% inc 2:00 / 1:00 rest
    5 x 8mph 9% inc 0:30 / 0:30 rest

    2|25 SCM
    300 fr drill with fins
    4 x 200 IM kick
    • fly done same as above *

    2|27 SCM
    5 x 200 IM kick on 5:04
    • fly done same as above *

    500 drill kick with fins
    • arms back with 2 dolphin kick left, 2 mid, 2 right, and so forth

    Finally getting 2IM kick intervals down to 5:00. It does take about 10 seconds to put on snorkel and grab board at bk|br transition and about 5 seconds to remove before the fly. May soon have have time to rest between them

    Did various other dryland resistance activity throughout week
    Back feels 65% better
  20. Sarasota Y Sharks Masters GOLD Workout 2/28/18

    by , February 27th, 2018 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    6 x 100 2:00 [1:45]
    8 x 50 1:10 [1:05] choice

    Kick set
    1 x 50 1:20 [1:15]
    1:00 [vertical kick]
    1 x 50 1:20 [1:15] fast

    Stroke set
    1 x 50 1:15 [1:05] perfect stroke
    1 x 100 2:00 [1:45] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    8 x 50 1:15 [1:05] alt 1easy/1fast choice

    Free/pull set
    9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
    1 x 100 2:00 [1:45] best effort
    9 x 50 :50 [:50] desc 1-3/4-6/7-9
    1 x 50 best effort

    Warm down
    4 x 50 1:00

    Total: 4000