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Swim Workouts

  1. Monday 3/2/2020

    AM SCY Solo @ LRRC "Short Interval Kick"
    PM SCY w/ Trip @ LRRC "Keeping it Aerobic"

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 25 FR/25 BR kick w/ BD
    100 I.M. drill

    2x (ALL FR kick w/ BD, RD1 interval/RD2 interval, RD2 w/ short fins)
    4x75 @ 1:20/1:00
    4x50 @ :50/:40
    4x25 @ :25/:20
    300 @ 5:00 every 4th 25 one breath max pull w/ paddles

    100 FR kick for time w/ BD (1:20)
    100 EZ

    Total: 3000

    PM Swim:

    500 swim every 4th 25 head-up scull

    15x100 @ 1:30 BK

    12x75 @ 1:05 "Claire Lockridge" pull w/ paddles

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3300

    Managed to get up to my alarm this morning for an AM swim, and had always planned to do a short interval kick set. However this afternoon, when I dove in, my legs were SOOO heavy (felt like I was dragging 15 pound weights on each leg). A lot of that is probably due to playing in two soccer games back back yesterday evening. First time we have been able to play in our league since mid-December (unlucky with the weather). Hopefully the aerobic afternoon swim will leave me in a good place for some power and speed work tomorrow!
    Categories
    Swim Workouts
  2. Saturday 2/29/2020

    PM SCY w/ Trip + Michael @ LRRC

    400 swim every 4th 25 head-up scull
    4x100 @ 1:15 pull w/ SP + SNKL
    400 FL kick w/ fins + BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x
    225 @ 2:30 RED
    200 @ 2:30 WHITE

    125 @ 6:00 EZ

    2x
    225 @ 2:35 RED
    200 @ 2:35 PINK

    150 EZ

    3x100 @ 1:30 @ 500 PACE (:59, :59, :59-)

    700 EZ kick (200 w/ BD/300 H.A.S. w/ SNKL/200 w/ BD) w/ fins

    Total: 5000

    Updated February 29th, 2020 at 10:23 PM by Calvin S

    Categories
    Swim Workouts
  3. Friday 2/28/2020

    AM SCY Solo @ LRRC "Threshold"
    PM SCY Solo (but Doug Martin was on deck to watch me suffer) @ LRRC " VO2 MAX"

    AM Swim:

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    8x25 @ :30 FR kick w/ BD

    4x100 @ 1:06 (1:03+, 1:04+, 1:04+, 1:04+)
    1:06 REST
    3x100 @ 1:06 (1:03+, 1:04+, 1:04+)
    1:06 REST
    2x100 @ 1:06 (1:03+, 1:04-)
    1:06 REST
    100 @ 1:06 (1:00)

    4x50 @ :10 rest EZ FR kick w/ fins + BD

    Total: 3200

    PM Swim:

    2x
    300 @ 4:40 every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 1:50 PINK

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

    8x50 @ :45 @ 200 PACE/BLUE (:28-, :28-, :28-, :28-, :28, :28, :28+, :28)
    100 @ 2:30 EZ
    6x50 @ 1:00 @ 200 PACE/BLUE (:27+, :28-, :28-, :28-, :28-, :28-)
    100 @ 2:30 EZ
    4x50 @ 1:15 ALL OUT/PURPLE (:26-, :26-, :26+, :26+)
    100 @ 2:30 EZ
    2x50 @ 1:30 ALL OUT/PURPLE (:26-, :26)

    6x100 @ :05 rest w/ fins
    odd: FR kick w/ BD
    even: BK swim

    Total: 4000

    Y'all, when I say that this afternoon's practice murdered me, I am not lying. This one left me totally gassed by the end. I rarely do this but anyone who happens to read this I challenge you to do this one. If you do it and hit the paces, and THEN try and ramp up the speed from there, you are going to feel it! Trip took the day off so I had to take a chance to get ahead of him in training. I get better while my competitors rest
    Categories
    Swim Workouts
  4. Thursday 2/27/2020

    PM SCY w/ Trip @ LRRC "'I AM' HYPOXIC!"

    800 swim every 4th 25 H.A.S. FL kick w/ fins + paddles + SNKL
    8x75
    4 @ 1:20 R.I.M.O. sw/k/sw
    4 @ 1:10 I.M.O. BUF/dr/BUF
    8x25 @ :30 FR kick w/ BD

    15x100 @ 1:40
    5 - I.M. drill
    5 - kick 75 FR H.A.S./25 FL UW w/ fins + SNKL
    5 - odd: I.M. D1-3 (1:12, 1:08+, 1:04), even: FR PINK

    4x100 @ 1:30 FAST I.M.O. try to add up to faster than best 400 I.M. (4:24)
    1:02, 1:10, 1:13, 1:00 ~ 4:25

    5x100 @ 1:30 FR kick 4th 25 no breath w/ fins + BD

    Total: 4000

    Not the set I had planned to do today, but after I finished the 15x100, I realized I didn't need to do the set I had planned because I would just be doing everything I had already done: I.M. drilling and threshold, and hypoxic work. I'll pocket that workout for later!
    Categories
    Swim Workouts
  5. Tuesday 2/25/2020

    PM SCY Solo @ LRRC "Power & Speed"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 25 FR/25 BR kick w/ BD
    100 I.M. drill

    6x50 @ 1:00
    odd: double pullouts + DPS
    even: 3k/1p drill (no pullouts, 3 kicks off wall and into first stroke)

    4x25 @ :30 V.S. FR
    100 EZ

    3x
    4x25 @ 1:00 FAST BR w/ chute (full closed) + fins (FL kick) + paddles
    50 @ 1:00 EZ
    25 @ :40 PUSH FAST BR
    50 @ 1:00 DIVE FAST BR
    25 @ 1:00 PUSH FAST BR
    100 @ 1:45 max 5 breaths pull w/ paddles
    :35 REST

    450 EZ BK w/ fins

    Total: 3000

    Goal was to make the fast add up to better than lifetime best 100 BR (59.85).
    Results:
    RD1 - 14.5, 29.9, 15.0, ~59.4
    RD2 - 14.9, 30.0, 14.9, ~ 59.8
    RD3 - 15.0, 30.0, 14.9, ~ 59.9

    I did not feel as fresh and my stroke did not have the "pop" it seemed to have on Sunday's dive set or during last Tuesday's power set. I didn't feel like I was connecting the high elbow catch and pull from the 25s with the speed on the FAST swims. Definitely felt the nearly 26,000 yards I had done over the previous 5 days. Glad for my day off before I get back to it again!
    Categories
    Swim Workouts
  6. Monday 2/24/2020

    AM SCY Solo (sort of, I piggybacked off Arkansas Masters) @ LRRC "People say oxygen is overrated, until they need to breathe."
    PM SCY w/ Trip @ LRRC

    AM Swim:

    400 swim FR/BK/FR/scull
    400 100 FR/100 FL kick w/ fins + BD
    400 pull w/ paddles + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 FR kick w/ BD

    3x
    3x100 @ 1:30 D1-3
    RD1 - descend to PINK (1:09, 1:06, 1:03)
    RD2 - descend to low RED (1:06, 1:05, 1:00+)
    RD3 - descend to high RED (1:02+, 1:00+, :58)
    8x25 @ :30 FR
    RD1 - odd: SMOOTH, even: no breath
    RD2 - odd: 1 breath, even: no breath
    RD3 - 1x 1 breath, 3x no breath
    1:30 REST

    2x
    2x50 @ :50 2 breaths max
    4x25 @ :30 FL FAST
    :20 REST

    200 EZ (25 BK/25 FR)

    Total: 3800


    PM Swim:

    500 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:45 k/sw/dr/bld
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 FR kick w/ BD

    3x
    2x200 @ 2:40 PINK pull w/ paddles + SNKL (2:17, 2:12, 2:10, 2:08, 2:14, 2:13)
    4x50 @ :50
    RD1 - RED (:30-, :29, :29-, :29-)
    RD2 + RD3 - BLUE/200 PACE (:27, :27-, :27-, :27, :28-, :27, :27, :26)
    1:20 REST

    150 EZ
    3x100 @ 1:30 RACE TRIP! ("Zane Grothe" Style)
    9x50 @ :45 FR kick w/ fins + BD

    Total: 4000

    Updated February 25th, 2020 at 09:39 AM by Calvin S

    Categories
    Swim Workouts
  7. Sunday 2/23/2020

    PM SCY Solo (but Trip and Michael spectated while they did 10x200) @ LRRC "If he can vlog it, I can blog it"

    500 swim (150 FR/100 BK)
    400 pull w/ paddles + SNKL
    300 50 FR/50 BR kick w/ BD
    200 I.M. drill

    6x50 @ :50 D1-3, 4-6
    3 - FR
    3 - BR
    8x25 @ :35 V.S.
    4 - FR
    4 - BR
    100 EZ

    All from a dive. All Breaststroke. ALL OUT.:
    150 @ 6:00 (1:42) + 200 EZ
    125 @ 6:00 (1:22+) + 225 EZ
    100 @ 6:00 (1:04+) + 250 EZ
    75 @ 6:00 (:46+) + 275 EZ
    50 @ 6:00 (:29+) + 300 EZ

    10x100 @ 1:20 FR SMOOTH w/ fins + SNKL

    Total: 4750

    So the "he" in the title would be Cody Miller. I lifted this workout from his vlog. The only thing I changed was the EZ swimming after each rep. I am pretty sure the IU group did the set where you just stand around marinating in your lactic acid for the whole six minutes. But yeah, I am 35. I ain't built for that. The set was draining enough with the extra swimming built in!
    Categories
    Swim Workouts
  8. Saturday 2/22/2020

    AM SCY Solo @ LRRC Recovery

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 25 FR/25 BR kick
    100 I.M. drill

    8x50@ 1:00 Progressive Freestyle w/ SNKL

    12x75 @ 1:10 Claire Lockridge pull w/ paddles

    4x50 @ :10 rest 25 FR/25 BK

    Total: 2500

    Dove into very warm water surrounded by aqua-aerobics people and a birthday party. Felt very sluggish, probably do mostly to the last three workouts I have done. Decided to just recover today so I can hit the next 3-4 workouts really hard before my usual Wednesday off.
    Categories
    Swim Workouts
  9. Friday 2/21/2020

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    300 swim
    300 50 FR/50 BR kick w/ BD
    300 R.I.M.O. k/dr/sw
    3x100 @ 1:20 last 25 UW kick w/ fins
    300 pull

    4x100 @ 1:07 (1:04+, 1:05-, 1:05-, 1:05)
    1:07 REST
    3x100 @ 1:07 (1:03+, 1:04+, 1:04+)
    1:07 REST
    2x100 @ 1:07 (1:03, 1:03)
    1:07 REST
    100 @ 1:07 (1:02)

    4x75 @ 1:05 "Claire Lockridge"
    4x50 @ :05 rest 25 BK/25 FR

    Total: 3000

    PM Swim:

    800 swim w/ fins + paddles + SNKL
    4x50 @ :55 FR kick w/ BD
    4x75 @ 1:00 D1-4
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    300 @ 3:20 RED (3:11-)
    3x100 @ 1:10 PINK
    50 @ 2:10 EZ
    300 @ 3:30 PINK (3:21)
    3x100 @ 1:05 RED (1:02-, 1:03-, 1:01)

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:40 BK w/ 12.5 UW kick off all walls

    Total: 3250
    Categories
    Swim Workouts
  10. Thursday 2/20/2020

    PM SCY w/ Trip @ LRRC "Active Rest"

    4x200 @ 2:40 FR kick w/ fins + BD
    400 R.I.M.O. k/sw/dr/bld
    4x100 @ 1:20 no breath last 25 pull w/ paddles + SNKL

    3x300 @ 4:00 done as 200 D1-3 (WHITE, PINK, RED)/100 AE (2:17, 2:10, 2:03)
    1:00 REST
    4x200 @ 2:40 done as 100 RED/100 AE (1:01-, 1:01-, :59+, 1:01)
    1:00 REST
    5x100 @ 1:20 done as 50 BLUE/50 AE (:27, :27+, :28-, :28-, :28-)

    3x100 @ 1:30 RACE TRIP! ("Zane Grothe" style)
    4x100 @ 1:30 AE

    Total: 4500

    SHOUT OUT: Trip. I tried to put him through the ringer on this one. When he has to do a set that I come up with, he has to leave his comfort zone
    Categories
    Swim Workouts
  11. Tuesday 2/18/2020

    PM SCY Solo @ LRRC "Breaststroke Speed & Power"

    300 swim
    2x200 @ 3:00 FR kick w/ fins + BD
    3x100 @ 1:20 D1-3 to PINK
    12x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 BR swim
    4 @ :35 FL swim
    200 EZ

    2x
    8x25 @ 1:00 BR 15M burst w/ chute (half open)
    100 @ 2:00 BR push ALL OUT (1:05.5, 1:04.3)
    3x100 @ 1:15 lactic hold w/ 4/6/2 turns
    2:15 REST

    6x50 @ 1:00 3/2/1 breaths per 50

    Total: 3000

    My breaststroke really felt good today. I was really happy with the times I threw down on the push 100s. I was tired most of the day from yesterday's double, but the 45 minute delay I had getting in the water today on account of thunder and lightning ended up being a blessing in disguise. Spent that time stretching and foam rolling out on the pool deck, which I think helped me feel better later in the water.
    Categories
    Swim Workouts
  12. Monday 2/17/2020

    AM SCY Solo @ LRRC "Short Interval Kicking"
    PM SCY Solo @ LRRC "Keeping it Aerobic"

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick 25 FR/25 BR w/ BD
    100 I.M. drill

    4x kick w/ BD
    25 @ :20 FR FAST
    25 @ :40 BR SMOOTH
    50 @ :45 FR FAST
    25 @ :40 BR SMOOTH
    75 @ 1:10 FR FAST
    25 @ :40 BR SMOOTH
    100 @ 1:30 FR FAST
    25 @ 1:15 BR SMOOTH
    **BONUS 1:00 REST after RD2

    200 EZ

    Total: 2600

    PM Swim:

    500 swim odd turns: TTs, even turns: 4/6/2
    5:00 shooting the sh*t with Marvin
    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    300 pull w/ SP + SNKL
    4x50 @ 1:00 "Progressive Freestyle"
    4x25 @ :30 15M burst odd: FR, even: BR

    8x25 @ :15 rest mid-pool working on turns (odd: SMOOTH, even: FAST)
    100 EZ

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10 PINK
    :20 REST*
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55 PINK
    :35 REST*
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :40 PINK
    2:50 REST**
    * This rest was so I had time to throw on my pulling equipment again and to reset the clock to :00
    ** This rest was an extra 2:00 because my mouth was dry (chemicals giving me cotton mouth) and I forgot my water bottle so I ran to the locker room to grab a cup and fill it with water!

    200 EZ

    Total: 5600
    Categories
    Swim Workouts
  13. Sunday 2/16/2020

    PM SCY w/ Trip + Srdan @ LRRC "BEST AVERAGE" or "All in all, I hit the, freakin' brick wall."

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    9x100 @ 2:00 BEST AVG (:59-, :58+, :59-, :59-, :59-, :59, :59++, :59++, 1:01-)
    200 @ 8:00 FLOAT
    300 RACE TRIP! (3:16, split 1:05/1:07/1:04)

    3x200 @ :10 rest SMOOTH FR kick w/ fins + BD

    Total: 4000

    On this, my fourth straight day of doing speed work, I finally hit the wall. The last 130 yards of the 9x100 set was pure hell. As the splits show, I fell apart on the last one. I haven't had the wheels come off the bus like that in a LONG time. The 300 "for time" I just took as an opportunity to race Trip. One the one hand I am slightly disappointed after finding my limit I didn't push myself past it. On the other hand, my stroke had unraveled so much that I felt I needed to dial it back and fix my form, rather than just blindly spin my wheels for 12 lengths of the pool.

    Updated February 17th, 2020 at 02:28 PM by Calvin S

    Categories
    Swim Workouts
  14. Saturday 2/15/2020

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

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

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

    300 EZ

    Total: 2800

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

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

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

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

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

    Total: 3000

    SHOUT OUT: Trip again. I made him do MY set today instead of the other way around. He pushed it even though he was feeling run down from yesterday's workout. Way to get after it, Trip!
    Categories
    Swim Workouts
  16. Thursday 2/13/2020

    PM SCY w/ Trip @ LRRC "Threshold Work"

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

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

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

    Total: 4000

    SHOUT OUT: Trip. He HATES this set. But he texted me last night saying he wanted to do it. He said the only thing he hates more than this set is stressing about it for three days in advance...so he sprung it on himself (and me). He dropped the hammer as well. I have been doing this set every 6-8 days and dropping the interval every few weeks to gauge my fitness. But today since Trip was doing it and 1:10 is a good, tough send-off for Trip, and I wanted us to stay together on the set, I went back to 1:10 as well. To compensate I told myself I would try to hold 1:00s and/or keep myself at threshold level (RED zone 26-27 beats/:10) for all ten. As you can see, I hit a wall on second set, #2 and #3. But that was to be expected. Solid workout all around. Good idea, Trip!
    Categories
    Swim Workouts
  17. Tuesday 2/11/2020

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

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

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

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

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

    Total: 5000

    Updated February 17th, 2020 at 02:28 PM by Calvin S

    Categories
    Swim Workouts
  18. Monday 2/10/2020

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

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

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

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

    Total: 4100
    Categories
    Swim Workouts
  19. Friday 2/7/2020

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

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

    2x50 @ 1:00 BUF

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

    100 EZ

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

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

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

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

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

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

    200 FLOAT

    Total: 1200

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