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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #601
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Saturday at MAC

    SCY

    15 minute choice warm-up

    8 x the following:
    1 x 25 fast @ :20 (option: two cycles of IM order)
    1 x 50 kick @ 1:00

    4 x 25's underwater @ :45

    8 x the following:
    1 x 50 fast @ :40 (option: two cycles of IM order
    1 x 25 kick @ :30

    4 x 25's underwater @ :45

    6 x the following:
    1 x 50 fast @ :40 (option: two cycles of IM order)
    1 x 100 kick/drill/choice swim @ 2:00

    4 x 25's underwater @ :45

    6 x the following:
    1 x 100 fast @ 1:20 (option: two cycles of IM order)
    1 x 50 kick/drill/choice swim @ 1:00

    4 x 25's underwater @ :45

    4 x the following:
    1 x 100 fast @ 1:10
    1 x 200 choice @ 2:30

    4 x 25's underwater @ :45

    4 x the following (with fins & paddles):
    1 x 200 fast @ 2:20
    1 x 100 choice @ 1:15
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  2. #602
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 Minute choice warm-up

    4 x 75's @ R:20
    - 25 scull, 25 drill, 25 swim/build to 90% effort

    4 x (5 x 100's best average on 2:00)
    - 2:00 rest between rounds

    5 x 50's @ 1:00 best average kick w/fins
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  3. #603
    sprint diva The Fortress's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    4 x (5 x 100's best average on 2:00)
    - 2:00 rest between rounds
    Did people want to puke after that set? You didn't make the sprinters do that, did you?

    I like Saturday's workout, but that is an exceedingly high amount of race pace aka "fast" yardage. How fast is fast on those 100s? 200 pace?

  4. #604
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by The Fortress View Post
    Did people want to puke after that set?
    Close! :0 which was sort of the idea (best average designated pace for this workout was shooting for just faster than shaved/taper and/or goal time 500 pace).

    And yes the sprinters did this set BUT our "sprinters" may not be what you consider "pure" sprinters as we train all of them "up" beyond 50 preparation to have strong 100's....I also think an adapted set such as this for even a 50 specialist pays dividends if your goal is to prepare swimmers to race multiple events over 2, 3 or 4 days, so in this case we would have gone the 1st 100 of each of the 4 rounds off the blocks at 100% effort...the next four 100's would be active recovery focusing on perfect technique/low stroke count and long streamlines.
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  5. #605
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    (Yoga) Thursday at MAC

    Note, we have a "basic" weekly training cycle...in the most simplistic terms it would break down as:
    - Monday = Aerobic (mostly A1-A2). Goal is to essentially "set-up" the coming week)
    - Tuesday = High Intensity (AN1-AN2), we do this early in the week when people are not broken down
    - Wednesday = Lactate (EN2) and a longer distance group option (EN1) depending on the micro-cycle we are in
    - Thursday = Recovery
    - Friday = High Intensity (AN1-AN2) and/or distance option (EN1)
    - Saturday & Sunday = always a recovery/aerobic option (depending on the blood alcohol level of the team) and/or a mixed bag of interval training.
    - We kick and do stroke work every workout

    SCY

    15 minute choice warm-up

    5 x 100's @ R:20
    - 25 scull using kick board (sit on it, lay on it, extend and rest ankles on it for example)/75 kick

    8 x 50's @ 1:10 w/ Tennessee turns
    - 2 x IM order - 25 drill/25 swim

    4 x 100's @ R:20
    - odds = 25 free w/kick board as "rudder"/75 kick
    - evens = 25 back w/kick board as "rudder"/75 kick

    6 x 50's @ 1:15 (ok w/fins)
    - odds = 25 over (no breath)/25 under
    - evens = 25 under/25 over (no breath)

    3 x 100's @ R:20 w/snorkel (fins optional)
    - 25 front scull (change it up, use double/single arm "sweeps")/75 kick w/arms at side working on rotation

    4 x 50's @ 1:10 w/Tennesse turns
    - IM order = 25 drill/25 swim
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  6. #606
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    "D" group (Laura coached the sprinters)

    15 minute choice warm-up

    3 x 500's @ 7:00 descend 1-3
    - #1 straight, #2 broken :10 at the 100, #3 broken :10 at the 50
    4 x 50's kick @ 1:00

    2 x 500's
    #1 straight @ 7:00 (pace should be close to #2 of first round)
    #2 w/paddles broken :10 at each 100 (a bit faster than #3 of first round)
    4 x 50's kick @ 1:00

    1 x 500 very fast w/fins & paddles (should be 10 seconds faster than PR or goal time)
    R:2:00

    1 x 500 fast kick w/fins
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  7. #607
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Saturday at MAC

    SCY

    10 minute choice warm-up

    4 x (3 x 50's @ 1:00 = #1 drill, #2 swim #3 kick)
    - Reverse IM order by round

    Main
    Base interval = :35, :40 or :45
    8x through the following:
    1 x 25 @ :35 swim/DPS emphasis 2-3 breaths max
    1 x 50 fast @ :35
    1 x 25 "power kick" @ :35 (kick as hard and far as you can under water, surface for breath and swim easy to wall)
    R:60
    6 x through the following
    1 x 25 @ :35 swim/DPS emphasis 2-3 breaths max
    2 x 50's fast @ :35
    1 x 25 "power kick" @ :35 (kick as hard and far as you can under water, surface for breath and swim easy to wall)
    R:60
    4 x through the following:
    1 x 25 @ :35 swim/DPS emphasis 2-3 breaths max
    3 x 50's fast @ :35
    1 x 25 "power kick" @ :35 (kick as hard and far as you can under water, surface for breath and swim easy to wall)
    R:60
    2 x through the following:
    1 x 25 @ :35 swim/DPS emphasis 2-3 breaths max
    4 x 50's fast @ :35
    1 x 25 "power kick" @ :35 (kick as hard and far as you can under water, surface for breath and swim easy to wall)

    4 x the following:
    1 x 25 SDK on stomach w/fins @ :30
    1 x 25 SDK on back w/fins@ :30
    1 x 100 fast choice kick @ 2:30
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  8. #608
    sprint diva The Fortress's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    Close! :0 which was sort of the idea (best average designated pace for this workout was shooting for just faster than shaved/taper and/or goal time 500 pace).

    And yes the sprinters did this set BUT our "sprinters" may not be what you consider "pure" sprinters as we train all of them "up" beyond 50 preparation to have strong 100's....I also think an adapted set such as this for even a 50 specialist pays dividends if your goal is to prepare swimmers to race multiple events over 2, 3 or 4 days, so in this case we would have gone the 1st 100 of each of the 4 rounds off the blocks at 100% effort...the next four 100's would be active recovery focusing on perfect technique/low stroke count and long streamlines.
    I think of sprinting as 50/100 distance. Drop dead sprinters are 50 specialists. The training can be quite different for these events as you know. When you look at world results, you don't see that many duplicates in the top 8 in the 50 and 100.

    I like your Saturday workout too. I may adapt that to a HIT workout. I am not conversant in "fast" 50 @ :35. :--)

  9. #609
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    10 x 50's kick @ 1:00
    1 x 200 choice @ 3:00 negative split
    8 x 50's kick @ :55
    2 x 200 @ 2:20
    6 x 50's kick @ :50
    3 x 200 @ 2:20
    4 x 50's kick @ :45
    4 x 200 @ 2:20
    2 x 50's kick @ :40
    1 x 500 pull w/snorkel-cruise
    * Goal to make it as far through the set as possible before adding fins, paddles, etc. Base intervals we're 1:10, 1:15, 1:20, etc.

    Sprint group
    10 x 50's kick @ 1:00
    1 x 200 smooth/choice negative split
    R:1:00
    8 x 50's kick @ :55
    1 x 100 @ 2:00 build, 1 x 200 smooth/choice
    R:1:00
    6 x 50's kick @ :50
    1 x 50 fast @ 1:00, 1 x 100 @ 2:00 build, 1 x 200 smooth/choice
    R1:00
    4 x 50's kick @ :45
    2 x 25's fast @ :30, 1 x 50 build @ 1:00, 1 x 100 @ 2:00 negative split, 1 x 200 smooth/choice
    2 x 50's kick @ :40
    1 x 300 pull w/snorkel-cruise
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  10. #610
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Monday at MAC
    (primary "mission" on Mondays is to set up the rest of the week...mostly lower intensity aerobic work, Tuesday is our primary speed day, Wednesday is our "hardest" training, Thursday = recovery and Friday speed work again but often longer distances than Tuesday).

    SCY

    15 minute choice warm-up

    3 x 400's @ R:60
    #1 = 25 scull/75 swim
    #2 = 75 swim/25 kick
    #3 = 3 consecutive 100IM"s (#1 drill, #2 swim & #3 kick)

    4 x 200's pull w/snorkel @ 3:00 descend 1-4 (to about mile pace)

    5 x 100's @ 1:30 w/fins and paddles (descend 1-5 or about 500 pace, emphasis underwaters)

    6 x 50's kick @ 1:00 descend 1-3, 4-6

    8 x 25's underwater @ :50 (fins OK)

    10 minute social kick
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  11. #611
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    15 minute choice warm-up

    Main #1 (continuous/no breaks)
    25 fly @ :30
    50 free @ :40
    75 IM Switch (25 fly/25 back/25 breast) @ 1:30
    100 free @ 1:20
    75 IM Switch (25 fly/25 back/25 breast) @ 1:30
    50 free @ :40
    25 fly @ :30
    25 back @ :30
    50 free @ :40
    75 IM Switch (25 fly/25 back/25 breast) @ 1:30
    100 free @ 1:20
    75 IM Switch (25 fly/25 back/25 breast) @ 1:30
    50 free @ :40
    25 back @ :30
    25 breast @ :30
    50 free @ :40
    75 IM Switch (25 fly/25 back/25 breast) @ 1:30
    100 free @ 1:20
    75 IM Switch (25 fly/25 back/25 breast) @ 1:30
    50 free @ :40
    25 breast @ :30
    25 free @ :20
    50 free @ :40
    75 free @ 1:00
    100 free @ 1:20
    75 free@ 1:00
    50 free @ :40
    25 free

    R:60
    25 kick @ :30
    50 kick @ 1:00
    75 kick @ 1:30
    100 kick @ 2:00
    75 kick @ 1:30
    50 kick @ 1:00
    25 kick @ :30

    R2:00
    7 Minute “tabata” cycle
    • 35yds all out from a dive/15 yds easy to wall, climb out and repeat for 7:00


    R2:00
    10 x 50’s pull w/snorkel/active recovery @ 1:00
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  12. #612
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Monday at MAC

    SCY

    We went a bit harder/higher yardage than we typically do...tomorrow being a very low yardage/speed day this week

    15 minute choice warm-up

    3 x 100's @ R:20
    - 25 scull/50 free/25 back (each round try and extend the underwater part of the backstroke leg as follows: 5m/10m/15m

    4 x 50's kick @ R:20

    3 x 100's @ R:20
    - 25 scull/50 free/25 breast (each round try and extend the underwater part of the breaststroke leg as follows: normal breakout/2-3 kicks underwater/3-5 kicks underwater

    4 x 50's kick @ R:20

    Main #1
    4 x the following:
    1 x 100 @ 1:30 (stroke or IM)
    1 x 100 @ 1:20 choice
    1 x 100 @ 1:10 free

    4 x 50's kick @ R:20

    4 x the following:
    1 x 50 fly @ :50
    1 x 50 back @ :50
    1 x 50 breast @ :50
    1 x 50 free @ :40

    4 x 50's kick @ R:20
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  13. #613
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    15 minute choice warm-up

    10 x 50's @ 1:00 descend 1-5 freestyle, 6-10 choice
    easy 50 kick

    10 x 25's @ :30
    - odds fly or breast (1-4 build, #5 all out)
    - evens free no-breather
    easy 50 kick/swim

    10 x 25's @ :35
    - odds back or free (1-4 build, #5 all out)
    - evens free no-breather
    easy 50 kick/swim

    10 x 25's @ :40
    - odds breast or fly (1-4 build, #5 all out)
    - evens free no-breather
    easy 50 kick/swim

    10 x 25's @ :30
    - odds free or back (1-4 build, #5 all out)
    - evens free no-breather
    easy 50 kick/swim

    Pull w/snorkel/recovery
    1 x 500 OR, 5 x 100's @ 1:45 OR 10 x 50's @ 1:00
    OR
    Kick 10 minutes easy
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  14. #614
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    "D" Group
    1000 swim/negative split. OK to do non-free on first 500
    R1:00
    4 x 50's @ R:10 pulling parachute or bucket
    R1:00
    800 swim/ negative split. Option to do first 400IM
    R1:00
    4 x 50's @ R:10 pulling parachute or bucket w/snorkel
    R1:00
    400 swim fast/free
    R1:00
    4 x 50's @ R:10 pulling parachute or bucket w/snorkel & paddles
    R1:00
    200 swim/fast IM or stroke
    R1:00
    4 x 50's @ R:10 pulling parachute or bucket no gear
    100 swim fast/choice of stroke and option to use fins and/or paddles
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  15. #615
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Saturday at MAC

    SCY

    10 minute choice warm-up

    Welcome Lisa from Chicago!

    12 x 50's - 25 drill/25 swim @ 1:00 (3x IM order)
    1 x 300 swim or kick build by 100's
    10 x 50's - 25 swim/25 kick @ 1:00 (mix of strokes)
    2 x 250's @ :35/:40 of :45 per 50 base = #1 free, #2 stroke/IM or kick
    8 x 50s IM @ 1:00
    3 x 200's @ :35/:40 of :45 per 50 base = #1 & #2 free, #3 stroke/IM or kick, descend 1-3
    6 x 50's @ R:20 w/open turns (odds = 25 "over"/25 "under", evens = 25 under/25 over)
    4 x 150's descend 1-4 @ :35/:40 of :45 per 50 base = #1, 2 & 3 free swim or pull, #4 stroke/IM or kick
    4 x 50's @ R:20 = 25 scull/25 double arm backstroke
    5 x 100's @ :35/:40 of :45 per 50 base = #1-4 free swim or pull, #5 stroke/IM or kick
    2 x 50's easy
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  16. #616
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Monday at MAC

    SCY

    10 minute choice warm-up

    4 x 25's @ R:10
    #1 scull
    #2 kick-flutter
    #3 drill-freestyle
    #4 swim-freestyle
    1 x 100 free @ 1:40 build to about 500 race pace
    R1:00
    4 x 25's @ R:10
    #1 scull
    #2 kick-breaststroke
    #3 drill-breaststroke
    #4 swim-breaststroke
    1 x 100 free @ 1:40 build to about 500 race pace
    1 x 100 breast build
    R1:00
    4 x 25's @ R:10
    #1 scull
    #2 kick-flutter on back
    #3 drill-backstroke
    #4 swim-backstroke
    1 x 100 free @ 1:40 build to about 500 race pace
    1 x 100 breast @ 1:40 build
    1 x 100 backstroke build
    R1:00
    #1 scull
    #2 kick-SDK on stomach
    #3 drill-fly
    #4 swim-fly
    1 x 100 free @ 1:40 build to about 500 race pace
    1 x 100 breast @ 1:40 build
    1 x 100 backstroke @ 1:40 build
    1 x 100 fly build

    Main
    10 x 300's
    1-4 free @ 4:00 descend 1-4
    5-7 stroke or IM @ 4:30 descend 1-3
    8-9 free @ 4:00 w/fins - work underwater 1 easy/1 fast
    10 = choice-fast
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  17. #617
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    3 x 200's @ 2:45 (descend to 1650 race pace)
    1 x 400 IM or stroke/build each 100 @ 6:00
    2 x 200's @ 2:45 (1 cruise/ 1 at 500 race pace)
    1 x 400 IM or stroke/build each 100 @ 6:00
    1 x 200 @ 2:45 fast
    1 x 400 IM or stroke/build each 100 @ 6:00
    R1:00
    4 x 100's swim or pull @ 1:15 descend 1-4
    1 x 200 @ 3:00 (IM or stroke/build each 50)
    3 x 100's swim or pull @ 1:15 descend 1-3
    1 x 200 @ 3:00 (IM or stroke/build each 50)
    2 x 100's @ swim or pull - moderate/1 fast
    1 x 200 @ 3:00 (IM or stroke/build each 50)
    1 x 100's @ 1:15 swim or pull-fast
    1 x 200 @ 3:00 (IM or stroke/build each 50)
    R1:00
    4 x 50's kick @ 1:00
    1 x 25 fly fast @ :30
    4 x 50's kick @ 1:00
    1 x 25 fly-fast @ :30
    1 x 25 back-fast @ :30
    4 x 50's kick @ 1:00
    1 x 25 fly-fast @ :30
    1 x 25 back-fast @ :30
    1 x 25 breast-fast @ :30
    4 x 50's kick @ 1:00
    1 x 25 fly-fast @ :30
    1 x 25 back-fast @ :30
    1 x 25 breast-fast @ :30
    1 x 25 free-fast @ :30

    Sprint-Middle Distance Group
    5 x 100's @ 1:30 descend 1-5
    1 x 200 @ 3:15 (25 stroke/25 free)
    4 x 100's @ 1:30 descend 1-4
    1 x 200 @ 3:15 (25 stroke/25 free)
    3 x 100's @ 1:30 descend 1-3
    1 x 200 @ 3:15 (25 stroke/25 free)
    2 x 100's @ 1:30 1 easy/1 fast
    1 x 200 @ 3:15 (25 stroke/25 free)
    1 x 100's @ 1:30 fast
    1 x 200 @ 3:15 (25 stroke/25 free)
    R1:00
    4 x 50's kick @ 1:00
    1 x 25 fly fast @ :30
    4 x 50's kick @ 1:00
    1 x 25 fly-fast @ :30
    1 x 25 back-fast @ :30
    4 x 50's kick @ 1:00
    1 x 25 fly-fast @ :30
    1 x 25 back-fast @ :30
    1 x 25 breast-fast @ :30
    4 x 50's kick @ 1:00
    1 x 25 fly-fast @ :30
    1 x 25 back-fast @ :30
    1 x 25 breast-fast @ :30
    1 x 25 free-fast @ :30
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  18. #618
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    15 minute choice warm-up

    4x the following (change up sculls, drills, strokes and kicks)
    25 scull R:10
    50 drill R:10
    75 swim R:10
    25 kick R:10

    4x the following
    1 x 50 build @ 1:00
    1 x 25 no breath @ :45
    1 x 25 FAST immediataly into
    1 x 50 smooth/perfect stroke
    R1:00 then 1 x fast 100
    1 x 200 recovery swim or pull w/snorkel

    Rd#1 swim fast 25 & 100
    Rd#2 kick/no fins fast 25 & 100
    Rd#3 swim fast 25 & 100 "no free"
    Rd#4 add fins for everything, paddles OK on fast 25 & 100
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  19. #619
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    4 x the following:
    1 x 100 @ 1:30 build
    2 x 50's @ 1:00 (1 easy/1 fast: non-free option)

    Main
    5 x 200's @ 2:45
    #2 & #4 fast, broken :10 at each 50
    4 x 25's kick @ :30
    5 x 100's @ 1:30
    #2 & #4 fast, broken :10 at the 25
    4 x 25's kick @ :30
    10 x 50's @ :40
    4 x 25's kick @ :30
    R1:00
    10 x 50's w/fins @ :35
    4 x 25's kick @ :30
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  20. #620
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Honored to have been selected as one of the coaches for this years USMS High Performance Camp this August in Greensboro! Geek doesn't know it yet but I'm crashing at his pad!!

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    Main #1
    4 x 100's @ 1:20
    4 x 50's @ :50 (25 stroke/25 free)
    4 x 25's @ :30 no breathers
    4 x 50's @ :40 (25 stroke/25 free)
    4 x 100's @ 1:15
    R1:00

    Main #2
    Repeat above set (25's are underwater), options:
    "A" = kick with fins
    "B" = 50 swim/50 kick w/fins on 100's, 25 swim/25 kick w/fins on 25's
    R1:00

    Main #3 (with fins and/or paddles)
    4 x 50's @ :40
    4 x 25's @ :30 FAST
    4 x 50's @ :50
    4 x 25's @ :30 FAST
    4 x 50's @ 1:00
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

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