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  1. Wednesday 3/18/2020

    PM SCY w/ Trip @ LRRC

    10x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim

    3x200 @ 2:40 D1-3 to RED (2:20, 2:13, 2:07+)
    600 @ 8:00 FR kick H.A.S. WHITE w/ fins + SNKL
    300 @ 4:00 200 PINK/100 RED (drop buoy) pull w/ paddles

    3x100 @ 1:30 @ 500 PACE (:59+, :59, :58)

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  2. Tuesday 3/17/2020

    PM SCY w/ Trip + Doug @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    400 pull w/ paddles + SNKL
    3x100 @ 2:00 D1-3 FR kick w/ BD
    4x50 @ :40 D1-4 (:33, :31, :29+, :29-)

    20x25 @ :40 (every 4th @ 1:00) no breath FR w/ perfect stroke
    - try to drop stroke count in sets of 4 (I was 11, 9, 10 <-- "Zane Grothe" Style, 8, 10)
    - 4 FL kicks max off walls
    - last 2x25 done as a 50 no breath (19 strokes on last 50)

    3x100 @ 1:30 (:56+, :56+, :57-)
    - forget racing Trip
    - forget 500 pace
    - "Let the ponies run."

    10x100 @ 1:40 SMOOTH BK

    Total: 3200

    Updated March 18th, 2020 at 09:19 PM by Calvin S

    Categories
    Swim Workouts
  3. Monday 3/16/2020

    PM SCY w/ Trip + General Wesley Clark @ LRRC "Hypoxic"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 50 FR/50 BK pull w/ SP
    400 50 FR/50 FL kick w/ fins + BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    10x200 @ 2:35
    3 - swim 2nd/4th 50 3 breaths max!
    3 - kick 75 FR H.A.S./25 FL UW S-line w/ fins + SNKL
    1 - swim SMOOTH w/ fins + paddles
    3 - swim D1-3 (2:23, 2:18, 2:12)

    100 EZ

    3x100 @ 1:30 "Zane Grothe" Style (RACE TRIP!)
    * :58+ on the last one, with no kickouts :P

    200 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  4. Mar 12 LCM

    Mar 12
    500wu
    300 drill fins
    3 x 50 fr fast / 50 ez
    50 br / 50 ez
    100 slow
    Categories
    Uncategorized
  5. Saturday 3/14/2020

    PM SCY w/ Trip, Srdan, Michael + Linda Bland* (+ Doug and Dr. J as "chief split getters") @ LRRC "Four on Seven"

    "That's great it starts with an earthquake, birds and snakes and airplanes, Lenny Bruce is not afraid..."
    ~ R.E.M.

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

    4x50 @ 1:00
    odd: 1 breath max each 25
    even: BUF

    4x25 @ :30 V.S.
    125 EZ

    4x @ 7:00
    200 DIVE FAST
    200 EZ

    175 EZ

    Total: 3200

    SHOUT OUT: Everyone who raced. Had a sizeable group today (although in hindsight not the best given current situation), and everyone was throwing down. This set is rough. Would have liked to have been under 2:00 on all of them, but given how worn down I have felt the last 10-12 days, I will take a 1:56 in practice!

    Results:
    11/24/18 (SCY) - 1:59.11 (57.15/1:01.86), 1:59.98 (58.78/1:01.20), 2:00.91 (59.16/1:01.75), 2:02.96 (1:00.34/1:02.62) (Nike brief)
    3/14/20 (SCY) - 1:56.77 (56.60/1:00.17), 1:57.97 (57.73/1:00.24), 2:00.50 (58.86/1:01.64), 2:00.80 (58.50/1:02.30) (Nike brief)

    Trip's Results:
    11/24/18 (SCY) - 2:09.71 (1:02.96/1:06.75), 2:12.28 (1:04.31/1:07.97), 2:12.22 (1:04.61/1:07.61), 2:10.79 (1:04.19/1:06.60) (Endurance jammer)
    3/14/20 (SCY) - 2:11.62 (1:03.07/1:08.55), 2:11.06 (1:04.10/1:06.96), 2:10.58 (1:04.19/1:06.39), 2:09.88 (1:03.68/1:06.20) (Endurance jammer)

    Michael's Results:
    11/24/18 (SCY) - 2:20.42 (no splits available), 2:26.96 (1:09.53/1:17.43), 2:29.46 (1:11.79/1:17.67), 2:32.09 (1:13.26/1:18.83) (Endurance jammer)
    3/14/20 (SCY) - 2:21.0 (1:06.6/1:14.4), 2:23.3 (1:08.7/1:14.6), 2:25.4 (1:08.5/1:15.9), 2:25.7 (1:09.9/1:15.8) (Endurance jammer)

    Linda Bland Results:
    3/14/20 (SCY) - 2:30.9 (1:12.6/1:18.3), 2:33.9 (1:14.7/1:19.2), 2:34.5 (1:15.8/1:18.7), 2:35.4 (1:16.0/1:19.4)

    * Linda was a top 8 finisher in the 1650 at 1975 US Nationals.
    Categories
    Swim Workouts
  6. Friday 3/13/2020

    PM SCY Solo @ LRRC "Maintenance & Hypoxic"

    600 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick in S-line
    even: first 25 UW FL kick in S-line

    16x75 "Claire Lockridge"
    4 @ 1:30 pull w/ SP
    4 @ 1:05 swim
    :40 REST
    4 @ 1:20 pull w/ SP
    4 @ 1:00 swim

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  7. Thursday 3/12/2020

    PM SCY w/ Trip @ LRRC

    400 swim every 4th 25 scull
    4x200 @ 3:00 kick 1st/last 25 UW w/ fins
    odd: FR H.A.S. + UW = FL kick in S-line w/ SNKL
    even: FR + UW = submarine kick* w/ BD

    *submarine kick = UW kick w/ board (like a submarine LOL)

    300 @ 4:00 WHITE pull w/ paddles + SNKL
    325 @ 4:00 PINK pull w/ paddles + SNKL
    350 @ 4:00 RED pull w/ paddles + SNKL
    300 @ 4:00 WHITE swim
    325 @ 4:00 PINK swim
    350 @ 4:00 RED swim
    325 @ 4:00 PINK swim w/ fins
    350 @ 4:00 RED swim w/ fins
    375 @ 4:00 BLUE swim w/ fins

    100 EZ

    3x100 @ 1:30 @ 500 PACE (1:02, 1:01, :59-)
    ^ These were not good at all.

    400 EZ kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  8. Tuesday 3/10/2020

    PM SCY Solo @ LRRC "Power & Speed"

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

    6x50 @ 1:00
    odd: 1/0 breaths per 25
    even: BUF

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

    100 EZ

    2x
    4x25 @ 1:00 FR FAST w/ chute (full closed)
    100 @ 2:00 FR PUSH FAST (:55-, :55-)
    3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
    1:15 REST

    200 EZ kick w/ fins + BD

    Total: 2800
    Categories
    Swim Workouts
  9. Monday 3/9/2020

    AM SCY Solo @ LRRC "I know you sick of this name-brand swimmer with strokes coach say he sweet like licorice"
    PM SCY w/ Trip + Srdan @ LRRC "Fk the luck st, strictly aim, no aspirations to quit the game" ~ Notorious B.I.G.

    AM Swim:

    400 swim every 4th 25 head-up scull
    300 4/3/2/1 breaths per 25 pull w/ paddles
    400 kick 50 FR/50 FL w/ fins + BD
    4x50 @ 1:00 "Progressive Scull" w/ SNKL

    4x100 @ 1:06 (1:03, 1:05, 1:05+, 1:06)
    1:06 REST
    3x100 @ 1:06 (1:03+, 1:05+, 1:05++)
    1:06 REST
    2x100 @ 1:06 (1:04, 1:05+)
    1:06 REST
    100 @ 1:06 (1:04)

    200 EZ kick w/ fins + BD

    Total: 2500

    PM Swim:

    400 swim every 4th 25 head-up scull
    4x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    4x50 @ 1:00 SMOOTH FR kick w/ BD
    4x25 @ :30 V.S.
    100 EZ

    4x100 @ 2:00 BEST AVG/BLUE (:59-, :59-, :59, :58+)
    150 @ 3:00 EZ
    4x100 @ 2:00 BEST AVG/BLUE (59++, :59, :59, 1:00)
    150 @ 3:00 EZ
    4x100 @ 2:00 BEST AVG/BLUE (1:01+, 1:00+, :59, 1:00)

    400 EZ kick w/ fins + BD

    Total: 3000

    I am not sure if it was the time change, but I was just totally not feeling it today in either practice. This morning's set I could barely make the sendoff and this afternoon's set was just pure hell. I had to really compartmentalize the set, and take one 100 at a time. If I looked past the next 4 lengths of the pool, I would start to fall apart. Trip was sneaky and threw down a swift 1:00 on the final one as well, trying to sneak up on my winded ass, but I think I may have just gotten him at the touch

    Updated March 9th, 2020 at 09:47 PM by Calvin S

    Categories
    Swim Workouts
  10. Monday 3k Aerobic + Stroke Option

    Happy Monday everyone... anyone else on Spring Break this week (technically my kids, not me)?
    I've been fighting some shoulder pain this weekend (from sleeping, not swimming) so I did the main set below but cut out the stroke set so I didn't overdo it. I'm coming up with some no equipment travel workouts later in the week, so stay tuned...

    W/U (800):

    400 swim - 75fr/25st
    200 kick w/ fins
    4x50 @ :50 dr/build free w/ fins

    Main (2000):

    5x400 swim freestyle
    1 - smooth @ 5:20 (Aerobic Base - AB)
    2 - breathe every 3/5/7/9 by 50 x2 @ 5:40 (AB + :05/100)
    3 - n/s @ 5:20 (AB)
    4 - swim @ 5:00 (AB -:05/100)
    5 - 100 smooth/100 fast x 2 @ 6:00 (AB + :10/100)

    Recovery (300):

    6x50 @ 1:00 fr/bk easy

    Stroke - Optional (600):

    8x75 primary (or IMO) @ 1:30 - 25 dr/50 sw

    100 easy

    Total (no stroke): 3000
    Total (full workout): 3700

    Website:www.thelaneline.com
    FB / IG @thelaneline
    Categories
    Swim Workouts
  11. Saturday 3/7/2020

    PM SCY Solo @ LRRC Short Lactate Set

    400 swim every 4th 25 head-up scull
    400 kick 50 FL/50 FR w/ fins
    4x100 @ 1:20 4/3/2/1 breaths per 25 pull w/ paddles
    8x50 @ 1:00 Progressive Freestyle w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    125 EZ

    125 DIVE ALL OUT (1:09-)
    3:00 REST
    100 DIVE ALL OUT (:54-)
    2:15 REST
    75 DIVE ALL OUT (:40-)
    1:30 REST
    50 DIVE ALL OUT (:25-)
    :45 REST
    25 DIVE ALL OUT (:11-)
    * no swim out allowed. Let the lactic acid bake (like the pies my mother-in-law made for my my daughters birthday dinner!).

    300 EZ

    Total:2800

    Only had time for a short workout today but really wanted to do some sort of dive set, so this is what I came up with. If I had more time I would probably try to go back up or do the whole thing a second time. Anyways, i definitely felt gassed by the time I stepped up for the last 25!

    Updated March 8th, 2020 at 01:03 PM by Calvin S

    Categories
    Swim Workouts
  12. Friday 3/6/2020

    AM SCY Solo @ LRRC "Maintenance and Hypoxic"
    PM SCY w/ Trip @ LRRC "VO2 MAX"

    AM Swim:

    400 swim every 4th 25 head-up scull

    3x200 @ 2:50 every 4th 25 no breath pull w/ SP

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

    8x25 @ :35 FR kick w/ BD

    8x75 @ 1:05 "Claire Lockridge" pull w/ paddles

    100 EZ

    Total: 2300

    PM Swim:

    500 swim every 4th 25 scull w/ SNKL
    2x50 @ 1:20 FR no breath
    4x100 @ 1:30 75 FR/25 BR pull w/ paddles + SNKL
    4x25 @ :30 FR kick w/ BD
    2x25 @ :30 odd: 12.5 FAST/12.5 EZ, even: 12.5 EZ/12.5 FAST
    2x25 @ :05 rest EZ

    4x50 @ :40 @ 200 PACE/BLUE (:28-, :28+, :28+, :28)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ :50 @ 200 PACE/BLUE (:28, :28-, :28-, :28-)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ 1:00 ALL OUT/PURPLE (26+, :26+, :26+, :27-)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ 1:10 ALL OUT/PURPLE (:27+, :27-, :26+, :26)

    100 EZ

    3x100 @ 1:30 @ 500 PACE (:59-, :59++, 1:00)

    4x100 @ 1:30 EZ

    Total: 3700

    SHOUT OUT: Trip kicked ass on this set today. He was a little chafed that I forgot to mention how well he did during yesterday's set! He tweaked things slightly so that he would act as a "rabbit" for me on the last few distances, and it really helped me get through the latter part of the set! So thanks, Trip!
    Categories
    Swim Workouts
  13. Thursday 3/5/2020

    PM SCY w/ Trip @ LRRC "Distance Day"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 3-2-1 breaths by 25 pull w/ paddles
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50
    **Straight through, no breaks!

    3x100 @ 1:30 "Zane Grothe" Style (RACE TRIP!)
    200 EZ kick w/ fins + BD

    Total: 6000

    Updated March 5th, 2020 at 09:52 PM by Calvin S

    Categories
    Swim Workouts
  14. Wednesday 3/4/2020

    PM LCM Solo @ LRRC "...I'm cooler than a polar bear's toenails..." ~ Big Boi

    Air Temp: 58
    Pool Temp: 57

    12x50 @ :15 rest
    #1 - 15M FR/35M scull
    #2 - 30M FR/20M scull
    #3 - 40M FR/10M scull
    #4-12 FR

    100 @ :15 rest FR

    6x50 @ :10 rest FR

    Total: 1000

    Today I set the record (according to Trip) for earliest person ever into the LCM pool at the Little Rock Racquet Club, AND the coldest water temperature for a swim ever: 57 degrees Fahrenheit. The air temperature was a balmy 58, partly cloudy (well mostly cloudy). This also set my personal record for coldest pool temp (was previously 59 degrees from about 22 years ago). It took me 10 minutes to work myself into the water, and my face felt like it was being punched repeatedly every time I stuck my head in the water. Eventually this changed to an awful burning sensation, like I was actually swimming in 157 degree water and being boiled alive. After the first 3-400 I was able to start swimming the whole way, but I HAD to scull at the start because I couldn't keep my face in the water that long. I was still shivering and feeling sort of crappy an hour later! It was worth it to prove to Trip that he doesn't need a wetsuit

    Updated March 27th, 2020 at 09:48 PM by Calvin S

    Categories
    Swim Workouts
  15. 2|28|20 and 3|3|20 LCM


    2|28
    800 various drills mostly with fins
    100 easy freestyle
    50 flutter kick fast 0:49/50 easy
    1200 various drills with and without fins



    3|3
    about 60 min total
    highlights
    50 fins/snorkel med 31
    50 fins med fast 28.5
    50 head-up fly kick freestyle fins/snorkel



    Spending most free time renovating kitchen, little time to swim.
    I dont know what I am doing but I have a floor to install, cabinets, and windows. I can paint and handle the floor, but definitely not countertops

    Updated March 4th, 2020 at 07:56 PM by __steve__

    Categories
    Uncategorized
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  16. 100 Sandwiches!

    I needed something fun and challenging for yesterday - so I created this workout that can be done two ways - the "meat" or the "bread".

    I did the "bread" side, and it was a lot harder than it looked on paper!


    Click image for larger version. 

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    Web: www.thelaneline.com
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    Tags: swim workout
    Categories
    Swim Workouts
  17. Tuesday 3/3/2020

    PM SCY Solo @ LRRC "Power & Speed"

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

    6x50 @ 1:00 BR
    odd: 3k/1p drill
    even: 2x pullouts + focus on DPS (2 strokes max per length if possible)

    4x25 @ :35 V.S. BR
    100 EZ

    2x
    4x25 @ 1:00 BR swim FAST but with overemphasis on technique w/ chute
    2x50 @ 1:00 BR swim FAST @ goal 100 second 50 time (:32-, :32-, :31, :31+)
    3x100 @ 1:30 FR no breath last 25 pull w/ paddles
    1:30 REST

    100 EZ

    Total: 2600

    I had planned to do the main set three times, but as I finished the second 25 BR swim with the parachute, I felt my right groin start to go. Disappointing end to the set. I didn't quite hit my pace on the first round, but seemed to find a little better groove on round two. I didn't quite pull my groin, but I was maybe 1-2 breaststroke kicks away from it giving out. Wish I new what was causing my regular groin stiffness. Even when I was religious about strengthening it (on the ab/adductor machine), it never really felt great. It is hard to train BR how I want to with the thought in the back of my head that my groin is like a ticking time bomb (guaranteed, nine times out of ten, to give out at the worst possible time: the last few kicks of warm-up before a race!). I now wonder if the strength issue lies not with the abductor/adductor muscles themselves, but with the other muscles around up my upper leg?

    Anyways, guess I will shelve the breaststroke for a little while and focus on my freestyle.
    Categories
    Swim Workouts
  18. 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
  19. Sat-Sun: 0229-03012020

    by , March 1st, 2020 at 09:02 PM (aztimm's training blog)
    Saturday:

    AM 'solo' swim @ Deep Eddy Pool (100 feet or 33-1/3 yards long)

    A swimming friend who lives in Houston contacted me last Thursday about coming to Austin for work and some swimming options. We arranged to meet at Deep Eddy in Austin (Barton Springs is closed for annual maintenance) for their 6am opening. I got up and got myself there, and after that I checked my phone to see a message, "sorry, I didn't sleep well, I won't be going." (I gave her grief and she went to swim after her work on Saturday)

    anyway, there was one other guy there, who I knew from Barton Springs. we got in together and I figured I'd pace off of him. he checked the water temp before we got in, and it was 70F, so I put on a cap.
    I got into a good rhythm with my swim, and lapped the other guy about every 10 laps. I was counting as if the pool was 25 yards, and about the 2500 (SCY) mark my cap started sliding around a bit. so I stopped and took it off. around that same point, the guy who started with me got out, but another guy got in who was almost right at my pace. at one point he was swimming with paddles (maybe a buoy too), and I kept up with him. I did about 3500 (SCY) until I felt I needed to stop for feeds, and was hoping I had hit the 10k mark. I was around 9400. so I did another bit to finish around 10,100 yards.

    I rarely do long, non-stop swims like that, but the cool water just felt so good, and I got into such a good rhythm.

    Distance: 10,133 yards
    Total Time: 2:37:05 (total watch run time, including breaks)
    Avg pace: 1:33

    this is from the bottom of the stairs. you can see the empty beach-entry play pool (there are a few lap lanes on the end), and the full lap pool.


    Sunday:

    the guy who I started my swim with texted me late Sat saying he'd be back at Deep Eddy. but we had plans to go out to breakfast and check out the botanical garden this morning.
    I ate too much for breakfast (Magnolia Cafe, actually very close to Deep Eddy), and even after we got home (around noon), I was still full. around 1:30 I decided to head over to Sendero, for at least a recover/shake out swim:

    Solo swim @ Sendero Springs (SCY)

    1500 w/u (got into my 75 free/25 stroke pattern)

    100 kick, fins/board
    6 x 125 drill/free/stroke/free/drill w/fins
    100 kick, fins/board
    900 swim w/fins (3 rounds of 75 free/25 back, 75 free/25 back, 75 free/25 breast)
    100 kick, fins/board

    50, 25 breast/25 free
    50, 25 free/25 breast
    50 easy free
    50 breast (watch recorded :30, but I'm not sure of that)
    100 easy

    300 pull w/Agility paddles + buoy

    250 w/d

    TTL: 4750 yards
    Backstroke: 375 yards
    Breaststroke: 475 yards
    Freestyle: 3600 yards
    Kick: 300 yards

    I intended to swim 3-4k, just stretch things out. water was warm, especially after Deep Eddy. but I'm glad I went, felt better leaving than I did when I arrived.
    Categories
    Swim Workouts
  20. 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