The Labours of SwimStud

3000 at the outdoor LCM pool...slight deviation from Fort's posting.

Warm up:

300 choice
6 x 50 @ 1:00 on swims 1:40 on kicks
odds = free w/paddles
evens = kick using paddles as kickboard
4 x 50 w/fins @ 1:00
-- 25 UW + 25 cruise

Speed Sets:

8 x 50 burst + cruise @ 1:05
100 EZ

6 x 50 burst + cruise @ 1:05
100 EZ

4 x 50 burst + cruise @ 1:05
100 EZ

2 x 50 burst + cruise @ 1:00
100 EZ


1 x 25 AFAP
75 EZ

1 x 50 AFAP
100 EZ

1 x broken 100 AFAP
:10 rest @ 50
300 EZ

Total: 3000