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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #621
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    1 x 50 fly @ :40
    1 x 300 free @ 4:00
    1 x 100 choice @ 2:00
    1 x 50 fly @ :40
    1 x 50 back @ :40
    1 x 300 free @ 4:00
    1 x 100 choice @ 2:00
    1 x 50 fly @ :40
    1 x 50 back @ :40
    1 x 50 breast @ :40
    1 x 300 free @ 4:00
    1 x 100 choice @ 2:00
    1 x 50 fly @ :40
    1 x 50 back @ :40
    1 x 50 breast @ :40
    1 x 300 free @ 4:00
    1 x 100 choice @ 2:00
    1 x 50 fly @ :40
    1 x 50 back @ :40
    1 x 50 breast @ :40
    1 x 50 free @ :40
    1 x 300 free @ 4:00
    1 x 100 choice @ 2:00
    - Repeat last “block” of 4 50’s then come back down pulling all the 300’s
    10 minute easy 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.

  2. #622
    Very Active Member aquageek's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Any chance you can post a few more workouts Paul?

  3. #623
    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

    4 x 100's @ 2:00
    #1 = 1st 25 @ 200 race pace/75 DPS focus....5 SDK's off all walls
    #2 = 2nd 25 @ 200 race pace/1st 25/last 50 DPS focus....5 SDK's off all walls
    #3 = 3rd 25 @ 200 race pace/1st 50/last 25 DPS focus....5 SDK's off all walls
    #4 = 4th 25 @ 200 race pace/1st 75 DPS focus....5 SDK's off all walls
    R1:00
    4 x 100's @ 1:45
    #1 = 1st 50 build to 500 race pace/2nd 50 DPS focus....5 SDK's off all walls
    #2 = Middle 50 build to 500 race pace/1st & last 25 DPS focus....5 SDK's off all walls
    #3 = 2nd 50 build to 500 race pace/1st 50 DPS focus....5 SDK's off all walls
    #4 = easy/choice

    Main
    4 x 50's @ 1:00 freestyle descend to 200 race pace
    R:1:100
    200 kick for time
    200 choice recovery

    4 x 50's @ 1:15 non-free descend to 200 race pace
    R: 1:00
    150 kick for time
    200 choice recovery

    4 x 50's @ 1:30 kick descend 1-4
    R: 1:00
    100 swim for time
    500 choice warm down
    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.

  4. #624
    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 50's @ 1:00 (25 scull/25 swim)
    1 x 100IM
    R1:00
    3 x 50's @ :55 (25 drill/25 swim)
    1 x 100 stroke
    R1:00
    3 x 50's @ :50 (IM switch)
    1 x 100 kick
    R1:00
    3 x 50's @ :45 (descend 1-3)
    1 x 100 swim/kick or pull
    R1:00

    Main #1
    4x the following:
    1 x 100 @ 1:10
    1 x 50 @ :40
    1 x 100 @ 1:10
    4 x 25's @ :40 fly (fewest breaths as possible), 2nd round @ :35, 3rd @ :30 and 4th @ :25
    * 1:10/:40 on the 100's/50's was our fastest lane, other lanes were 1:15/:40, 1:20/:40, 1:25/:45, etc.

    Main #2 (w/fins and/or paddles)
    4x the following:
    1 x 50 @ :40
    1 x 100 @ 1:10
    1 x 50 @ :40
    4 x 25's @ :40 shooters/kick, 2nd round @ :35, 3rd @ :30 and 4th @ :25
    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. #625
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    I have been experimenting with a more dynamic/leg driven warm-up using fins the last several weeks...the idea being reduce the initial impact on the shoulders and small muscle groups in the upper body and instead elevate heart rate and overall body warmth using the largest muscle groups, it's been interesting and so far positive feedback.

    Here is our basic "pattern" that we adjust slightly depending on the day:
    8 x 50's @ :50 w/fins
    - odds: 25 scull/25 drill
    - evens: 25 swim/25 kick
    (constant tempo kick on everything w/305 SDK of all walls)
    400 swim w/snorkel and fins (25 breast pull with fly kick/75 free...305 SDK off all walls)

    "D" Group
    16 x 25's w/fins
    - odds swim @ :20
    - evens kick @ :40
    100 easy

    6 x (3 x 100's @ 1:20, 1:30 or 1:40): 2 smooth w/perfect technique-DPS emphasis and 2-3 SDK off all walls/1 at 500 race pace
    easy 100
    6 x (3 x 50's @ :40, :45 or :50): Same pattern as above w/fins and paddles

    Sprint Group (same warm up as above)
    16 x 25's w/fins
    - odds swim @ :30
    - evens kick @ :30

    4 x (4 x 50's @ :50): 3 smooth w/perfect technique-DPS emphasis and 2-3 SDK off all walls/1 at 200 race pace
    100 easy
    4 x (4 x 25's @ :25): 3 smooth w/perfect technique-DPS emphasis and 2-3 SDK off all walls/1 at 100 race pace
    100 easy
    8 x (1 x 12.5's "blast" w/fins and paddles followed by 12.5 easy @ :30)
    100 kick for time

    warm down
    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. #626
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    "D" Group
    4 x through the following:
    4 x 25's swim/descend 1-4 @ :30 (1st round fly, 2nd back, 3rd breast, 4th free)
    4 x 50's swim/descend 1-4 @ :40 (Free)
    1 x 400IM @ 6:00 (descend through the 4 rounds)
    4 x 25's kick/descend 1-4 @ :30 (1st round fly, 2nd back, 3rd breast, 4th free)
    * No break between rounds

    2:00 break

    4 x (3 x 50's w/fins and paddles #1 @ :50 kick, #2 swim @ :40, #3 swim @ :30)

    Sprint Group
    2 x (4 x 75's @ 1:15 w/fins, 3-5 SDK off all walls, 25 drill/25 swim/25 kick)
    2:00 break

    4 x through the following:
    4 x 25's swim/descend 1-4 @ :30 (1st round fly, 2nd back, 3rd breast, 4th free)
    4 x 50's swim/descend 1-4 @ :45 (Free)
    1 x 200 swim (choice of free, stroke or IM) @ 3:00 (negative split and descend through the 4 rounds)
    4 x 25's kick/descend 1-4 @ :30 (1st round fly, 2nd back, 3rd breast, 4th free)
    * 2:00 break between rounds

    12 x 25's FAST @ :20 w/fins and 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.

  7. #627
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    "Yoga" Thursday at MAC

    15 minutes choice warm-up

    SCY

    4 x (4 x 25's @ R:10)
    1 scull
    1 right only
    1 left only
    1 swim

    Kick 200

    4 x (4 x 25's)
    1 scull
    1 catch up
    1 Tarzan
    1 swim

    Kick 200

    4 x 50's w/fins
    #1= 25 breast pull w/1 fly kick/25 SDK on back. #2 = 25 breast pull w/2 fly kick/25 SDK on back, #3 = 25 breast pull w/3 fly kick/25 SDK on back. #4 = 2 strokes breast/2 strokes fly

    4 x 50's w/fins #1 & #2 = 25 head up fly w/flutter kick/25 SDK on stomach, #3 25 head up fly w/flutter kick (no fins)/25 SDK, #4 = 2 strokes breast/2 strokes fly

    200 swim w/fins 3-5 dolphin kicks underwater off each wall

    8 x 50's swim...DPS emphasis, descend swims by 4 to about 500 race pace
    4 w/paddle on right, breath to left
    4 w/paddle on left, breath to right

    200 swim with paddles on both hands, breath every 5 and hold lowest stroke count
    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. #628
    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

    Sprint Group:

    8 x 50's @ 1:00 25 drill/25 swim

    16 x 25's @ :30 (3 easy/1 fast)
    300 swim (100 free/100IM/100 power kick)

    12 x 25's @ :35 (2 easy/1 fast)
    300 (50 swim/25 kick)

    8 x 25's @ :40 (1 easy/1 fast)
    300 (25 scull/75 swim)

    4 x 25's @ :45 all fast
    300 pull w/snorkel

    "D" Group

    8 x 50's @ 1:00 25 drill/25 swim
    16 x 25's @ :30 (1 fast/3 easy)
    400 swim (200 free/100IM/100 power kick)

    6 x 50's @ 1:00 IM switch
    12 x 25's @ :35 (1 fast/2 easy)
    400 (75 swim/25 kick)

    4 x 50's @ 1:00 over-unders
    8 x 25's @ :20 w/fins and paddles all fast
    400 pull w/snorkel
    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.

  9. #629
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCT

    15 minute choice warm-up


    "Sprint/IM/stroke group"
    8 x 75's swim w/fins @ 1:20...3-5 SDK's off all walls, easy swim
    - odds free/back/free
    - evens = free/breast (w/SDK)/free

    4 x 25's swim/build @ :30 (Rd#1 fly, #2 back, #3 breast, #4 free, #5 IM order)
    5 x 100's @ 1:30 descend 1-5
    100 fast kick

    Rd#2 same as above but 4 x 100'S @ 1:35 25 fly/75 free
    Rd#3 same as above but 3 x 100's @ 1:40 25 fly/25 back/50 free
    Rd#4 same as above but 2 x 100's @ 1:45 25 IM
    Rd#5 same as above but 1 x 100 fast - IM/Stroke or free
    * max of 1:00 rest between rounds

    "D" group
    8 x 75's swim w/fins @ 1:15...3-5 SDK's off all walls, easy swim
    - odds free/back/free
    - evens = free/breast (w/SDK)/free

    4 x 25's fly swim/build @ :30
    4 x 200's @ 2:40 desc. 1-4
    1 x 100 kick fast
    R1:00
    6 x 25's fly swim/build @ :30
    3 x 200's @ 2:35 desc. 1-3
    1 x 100 kick fast
    R1:00
    8 x 25's fly swim w/fins/build @ :30
    2 x 200's @ 2:30 w/fins desc. 1-2
    1 x 100 kick fast
    R1:00
    10 x 25's fly swim w/fins/build @ :30
    1 x 200's FAST w/fins and paddles 2:25
    1 x 100 kick 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.

  10. #630
    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

    "D" Group
    5 x (w/fins, 3-5 SDK's off all walls)
    1 x 25 scull @ :30
    1 x 50 swim/build @ 1:00
    1 x 25 kick @ :30
    * change sculls, strokes and kicks each round

    Main #1
    1 x 100 @ 500 race pace/effort (choice of stroke)
    R:10
    1 x 200 free recovery/perfect technique 3-5 SDK off all walls
    R:10
    1 x 300 @ 500 race pace/effort (choice of stroke)
    R:10
    1 x 400 free recovery/perfect technique 3-5 SDK off all walls
    200 kick

    Main #2
    1 x 50 @ 200 race pace (choice of stroke)
    R:10
    1 x 100 free recovery/perfect technique 3-5 SDK off all walls
    R:10
    1 x 50 @ 200 race pace (choice of stroke)
    R:10
    1 x 200 free recovery/perfect technique 3-5 SDK off all walls
    R:10
    1 x 50 @ 200 race pace (choice of stroke)
    R:10
    1 x 300 free recovery/perfect technique 3-5 SDK off all walls
    R:10
    1 x 50 @ 200 race pace (choice of stroke)
    R:10
    1 x 300 free recovery/perfect technique 3-5 SDK off all walls
    200 kick

    Main #3 w/fins and/paddles 4x the following @1:00
    1 x 25 at 100 race pace (choice of stroke)
    R:10
    1 x 25 "shooter"

    Sprint Group
    5 x (w/fins, 3-5 SDK's off all walls)
    1 x 25 scull @ :30
    1 x 50 swim/build @ 1:00
    1 x 25 kick @ :30
    * change sculls, strokes and kicks each round

    Main #1
    4 x the following
    1 x 50 (choice of strokes) @ 200 race pace
    R:10
    1 x 150 free recovery/perfect technique 3-5 SDK off all walls
    R1:00
    4 x 50's kick @ 1:00 descend 1-4

    Main #2
    Main #3 w/fins and/paddles 4x the following @1:00
    1 x 25 at 100 race pace (choice of stroke)
    R:10
    1 x 25 "shooter"
    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. #631
    Very Active Member gobears's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    @Paul - so glad you are posing practices again. I love your practices (though I have to cull them down and adjust the intervals significantly with my group and with myself). You've given me some terrific ideas for sets with my team. I try to credit you when I get positive feedback! Thanks so much

  12. #632
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    15 choice warm-up

    4 x the following:
    75 swim choice of stroke/DPS focus (IM switch good option here)
    R:10
    50 kick
    R:10
    25 scull
    easy 50

    4 x the following
    50 @ 1:00 25 drill/25 swim
    25 power kick @ :40
    easy 50

    4 x 25's fast @ :40
    easy 50

    4 x the following:
    75 swim choice of stroke/DPS focus @1:30
    50 fast
    R:10
    25 easy swim/2-3 breaths max
    easy 50

    4 x the following
    50 @ 1:00 25 drill/25 swim
    25 power kick @ :40
    easy 50

    4 x 25's fast @ 1:00
    warm down
    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. #633
    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 50's @ R:10 25 drill/25 swim
    4 x 25's kick @ R:10
    3 x 50's @ :50 IM switch
    4 x 25's kick @ :30
    2 x 50s @ :45 1 easy/1build
    4 x 25's kick @ :30
    1 x 50 fast @ :40
    4 x 25's kick @ :30

    4 x (50/75 or 100) @ 1:20
    1 x 50 swim or kick @ 1:20
    1 x (50/100/150 or 200) @ 2:40
    1 x 50 swim or kick @ 1:20

    4 x (50/75 or 100) @ 1:15
    1 x 50 swim or kick @ 1:15
    1 x (50/100/150 or 200) @ 2:30
    1 x 50 swim or kick @ 1:15

    4 x (50/75 or 100) @ 1:10
    1 x 50 swim or kick @ 1:10
    1 x (50/100/150 or 200) @ 2:20
    1 x 50 swim or kick @ 1:10

    w/fins:
    4 x (25 or 50) @ :35
    1 x 25 swim or kick @ :35
    1 x (50/75 or 100) @ 1:10
    1 x 50 swim or kick @ :35
    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. #634
    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

    5 x 100's IM @ 1:30/1:40 or 1:50
    200 easy kick
    4 x 50's build/IM order @ :45
    100 easy kick
    4 x 25's fast/IM order @ :30
    50 easy kick
    R1:00

    5 x 100's IM @ 1:25/1:35 or 1:45 (note, sub free on one or more lengths of stroke to make interval if needed)
    200 easy kick
    4 x 50's build/IM order @ :40 (note, stroke down/free back if can't make interval)
    100 easy kick
    4 x 25's fast/IM order @ :25
    50 easy kick

    5 x 100's IM @ 1:20/1:30 or 1:40 (note, sub free on one or more lengths of stroke to make interval if needed)
    200 easy kick
    4 x 50's build/IM order @ :35 (note, stroke down/free back if can't make interval)
    100 easy kick
    4 x 25's fast/IM order @ :20 (note, add fins option)
    50 easy 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.

  15. #635
    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

    2 x (4 x 75's @ R:15 = 25 drill/25 swim/25 kick reverse IM order by round)

    6 x 50's @ :40
    1 x 100 build to 200 race pace
    R:30
    5 x 50's @ :40
    2 x 100 @ 1:15 build to 200 race pace
    R:30
    4 x 50's @ :45
    3 x 100 @ 1:15 @ 500 race pace
    R:30
    3 x 50's @ :45
    4 x 100 @ 1:15 @ 500 race pace
    R:30
    2 x 50's @ :50
    5 x 100 @ 1:15 @ 500 race pace
    R:30
    1 x 50's @ :50
    6 x 100 @ 1:15 @ pull/best average
    R:30

    *Option "A" = swim as many of the 50's stroke or 25 stroke/25 free as possible
    *Option "B" = pull the 5 x 100's round and go with fins and paddles on the 6 x 100's round
    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. #636
    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 25's kick w/fins @ :30 (desc.1-4)
    1 x 100 w/fins build to 500 race pace 3-5 SDK off all walls
    R1:00
    6 x 25's kick w/fins @ :35 (desc.1-3, 4-6)
    2 x 100 @ 1:30 w/fins, one easy/one at 500 race pace 3-5 SDK off all walls
    R1:00
    8 x 25's kick no fins @ :40 (desc.1-4, 5-8)
    3 x 100 (no fin) desc. 1-3 (to 500 race pace)
    R1:00
    10 x 25's kick @ :45 best average
    4 x 100 @ 1:30 build (IM order)
    R1:00

    Main #2
    1 x 200 free/pull @ 3:00 (DPS focus/aerobic swimming)
    4 x 25's fly fast @ :30
    1 x 200 free/pull @ 3:00 (DPS focus/aerobic swimming)
    4 x 25's back fast @ :30
    1 x 200 free/pull @ 3:00 (DPS focus/aerobic swimming)
    4 x 25's breast fast @ :30
    1 x 200 free/pull @ 3:00 (DPS focus/aerobic swimming)
    4 x 25's fly fast @ :30
    1 x 200 free/pull @ 3:00 (DPS focus/aerobic swimming)

    Main #3
    1 x 100 w/fins and paddles (easy swim, 3-5 hard SDK off walls) @ 1:45
    4 x 25's shooters @ :45
    1 x 100 w/fins and paddles (easy swim, 3-5 hard SDK off walls) @ 1:45
    4 x 25's shooters @ :45
    1 x 100 w/fins and paddles (easy swim, 3-5 hard SDK off walls) @ 1:45
    4 x 25's shooters @ :45
    1 x 100 w/fins and paddles (easy swim, 3-5 hard SDK off walls) @ 1:45
    4 x 25's shooters @ :45
    1 x 100 w/fins and paddles (easy swim, 3-5 hard SDK off walls) @ 1:45
    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. #637
    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
    4 x 50's @ :50 free descent 1-4
    R:30
    3 x 50's @ :55 stroke descend 1-3
    R:30
    2 x 50's free @ :40 strong
    R:30
    1 x 50 kick

    Main #1
    4 x 25's @ :30 choice descend 1-4 (to 200 race pace)
    1 x 300 @ 1:20 pace
    R:30
    4 x 25's @ :30 choice descend 1-4 (to 200 race pace)
    1 x 300 @ 4:00
    1 x 200 @ 1:15 pace
    R:30
    4 x 25's @ :30 choice descend 1-4 (to 200 race pace)
    1 x 300 @ 4:00
    1 x 200 @ 2:30
    1 x 100 @ 1:15 pace
    R:30
    4 x 25's @ :30 choice descend 1-4 (to 200 race pace)
    1 x 300 @ 4:00
    1 x 200 @ 2:30
    1 x 100 @ 1:15
    1 x 50 FAST
    * Note: My preference was that the 25's were IM order by round

    R1:00 add fins

    4 x 25's easy swim/2-3 breaths max R:10
    1 x 50 fast kick @1:00
    4 x 25's easy swim/2-3 breaths max R:10
    2 x 50 fast kick @1:00
    4 x 25's easy swim/2-3 breaths max R:10
    3 x 50 fast kick @1:00
    4 x 25's easy swim/2-3 breaths max R:10
    4 x 50 fast kick @1:00

    Sprint Group
    4 x 50's @ 1:00 choice descend 1-4
    R:30
    3 x 50's kick @ 1:00 descend 1-3
    R:30
    2 x 50's swim @ :50
    R:30
    1 x 50 kick fast

    Main #1
    4 x 25's kick @ :35 descend 1-4
    1 x 100 swim/build @ 1:30 (last 25 non-free option)
    R:30
    4 x 25's kick @ :35 descend 1-4
    2 x 100 @ 1:30 (last 25 non-free option)
    R:30
    4 x 25's kick @ :35 descend 1-4
    3 x 100 @ 1:30 (last 25 non-free option)
    R:30
    4 x 25's kick @ :35 descend 1-4
    4 x 100 @ 1:30 (last 25 non-free option)

    R1:00 add fins

    4 x 25's easy swim/2-3 breaths max R:10
    1 x 50 fast kick @1:00
    4 x 25's easy swim/2-3 breaths max R:10
    2 x 50 fast kick @1:00
    4 x 25's easy swim/2-3 breaths max R:10
    3 x 50 fast kick @1:00
    4 x 25's easy swim/2-3 breaths max R:10
    4 x 50 fast kick @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.

  18. #638
    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

    12 x 25's free @ :40 at 200 race pace
    R1:00
    1 x 50 flutter kick w/board for time
    R1:00
    1 x 100 free for time
    R3:00

    10 x 25's backstroke @ :40 at 200 race pace
    R1:00
    1 x 50 flutter kick on back for time
    R1:00
    1 x 75 backstroke for time
    R3:00

    8 x 25's fly @ :40 at 200 race pace
    R1:00
    1 x 50 fly kick w/board for time
    R1:00
    1 x 50 fly for time
    R3:00

    6 x 25's breaststroke @ :40 at 200 race pace
    R1:00
    1 x 50 breaststroke kick for time
    R1:00
    1 x 25 breaststroke for time
    warm down
    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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