5 X 100 1:45 1:30
2 X 200 3:30 3:00
Twice through. Round 1 intervals left, 2 right.
10 X 50 kick 1:10
#6-10: 25 fast/25 easy
1 X 100 swim
10 X 100 free
3 on 1:30
3 on 1:20
3 on 1:15
#10 is easy
8 X 200
2 IM on 3:30
2 free on 3:00
WARM DOWN: 4 X 50 easy 1:00
Well, today's distance Tuesday had a bit of stroke thrown in just to mix things up a bit. I'm still loving swimming at FHS - and am trying to find ways to spread the word that IAM now has an early am practice at FHS. That's why my cool-down is only 100 yards. I was talking with the coach on deck about ways to connect with people on this side of town and let them know we are here. Anyhoo..... here's what we did today:
11 x 100 Free; :10 between
1 x 400 Pull on 7:00
1 x 100 IM w/ fins on 2:00
1 x 300 Pull on 5:30
1 x 200 Kick on 4:00
1 x 200 Pull on 3:30
1 x 300 Drill Cycle IM Order w/ fins (one drill length per stroke) on 6:00
1 x 100 Free on 1:45
1 x 400 Drill Cycle IM Order w/ fins on 8:00
Total Yards - 3600
You're probably wondering why 11 x 100s Free, eh? Because the coach told me to go an extra 100. It's just that simple. Actually, it made me feel pretty good that he added a 100 for me (he added 2 x 100 for MW in the lane next to me). That meant I was going pretty well (was holding 1:22-1:27s) and had extra time while waiting for the others to finish. So.... guess that extra yardage can't hurt, eh? But... I was certainly hurting by the end of all 11 100s.
That's why I pulled the decreasing ladder (was written as free) and used fins on the increasing ladder (was written as IM or Stroke; I chose drill cycle ). You gotta love Masters' swimming, eh?
Anyway, other than my aching shoulders, life is pretty good. We're starting to settle back into the school days routine - and both girls seem to be doing great in their new grades. Whew!
Oh well, back to work. Enjoy your swims today!
This morning I swam at Riverbank with a couple of swim buddies. Hereís what I did:
800 lcm warmup (400s, 100k, 100p, 200 d/s)
10 x 50 @ :55, odds 25 fast / 25 easy, evens 50 build
400 FR @ 6:00
100 easy @ 1:50
300 FR/BK/FR @ 5:00
100 easy @ 1:50
[My goal on this set was to make the 400s and descend them if possibleóthe interval didnít leave a lot of wiggle room. I managed to descend the first 3, but then the last one was the slowest of the bunchóI barely snuck in under 6. Before we started this set my lanemate said we would do ď8 or 9Ē 400s (I changed the evens to 300s for me). As I was swimming the fourth round I was hoping there would be no extra 400 at the end, but was steeling myself to do it if my lanemates continued on. I was very happy when I saw them stopped at the wall and acting done. That was a plenty long set as it was!
400 easy kick
700 pull + warmdown + play
I seem to be going through an extended but-what-does-it-all-mean-really moment with my swimming these days. For the last week or so, Iíve been content enough when Iím in the water, and engaged with whatever set Iím doing, but once Iím done I find ways to be dissatisfied with my workouts, and question why Iím spending so much time training. I think thatís a sign that itís time to think about my goals and competitions for the upcoming season and yearótis the season for that in any case. Right now I have no events planned beyond my last OW swims of the season in September. I know Iíll be happier once I have specific focus events to train for and look forward to, but Iím just having a tough time figuring out what I want, and what sorts of things it might make sense for me to pursue next. Iím hoping that my usual confidence and optimism about things swimming-related will return soonóuntil they do, thinking about future goals seems more chore than joy.
In the meantime, Iíve been enjoying the last of summer here in the city. Weíve been having some very nice end-of-season weather lately, and Iíve been able to take work outside to the nice riverfront cafť thatís nearby. I hope to sneak out to the beach for some mid-week relaxation a day or two this week, and get in a few pool tourism excursions before the city pools close down on Labor Day. The outdoor pool at Van Cortlandt Park in the Bronx might be in the works for this week!
Pushed straight through on this workout. 3500 yards, no breaks. Just Dave and myself today. After the power hour workouts, it wasn't too bad. Climbing back out on the last set of 100 frees was tough but I held 1:12 on the 1:15 and 1:15s on the 1:20s. Cruised through two 1:25s and finished on 1:15. Even kept the drag suit on. It was hot though... 86F. Couldn't wear a cap.
400 Warm up
3 x 100 - 1:25
2 x 100 - 1:20
1 x 100 - 1:15
16 x 25 - :30 Easy free/Hard stroke
3 x 100 Pull - 1:25
2 x 100 Pull - 1:20
1 x 100 Pull - 1:15
16 x 25 - :30 Easy free/Hard stroke
3 x 100 - 1:25
2 x 100 - 1:20
1 x 100 - 1:15
2 x 100 - 1:20
3 x 100 - 1:25
16 x 25 - :30 Easy/Hard IM order
200 Cool down
This was a weird workout I came up with as I went, based on how I was feeling and just plain forcing myself to do it.
8x25@1:00 Free kick w/snorkle FAST got better as I went along went 33, 31, 30, 29, 28, 27, 27, 26
500 Free kick w/fins moderate pace every 3rd 25 fly kick
8x25@:45 Fly w/paddles & fins good technique
200 Free w/paddles & bouy
100 Free sprint for time 1:15 STUNK just felt horrid
2x200@3:30 Free w/paddles & bouy
4x50@1:00 Free #1 & 4 sprint for time went 34 and 36 felt better on the first one but died on the second one
200 Free EASY
Total 3000 yards
I finally got to get into the pool after a long time away from the pool (since last Thursday). Between work and coaching for my son's soccer team, and getting my older daughter to her soccer, I don't get to swim too much. I can't wait for the school year to start so I can begin my morning workouts again!
Tonight for a quick 30 minutes: 2/3 of the pool was public swim, and 2 lanes for laps were open. Felt sluggish, but it was good to get in.
500 Warmup (200 Free, 100 Back, 200 Free)
5 x 100 Free @ 1:30
4 x 100 Free @ 1:25
3 x 100 Free @ 1:20
6 x 50 Free @ :50 cooldown and out
5 more days till the CAST Classic 5K OW Swim in Lake Coeur d' Alene, Idaho.
I probably could've got in a little more, but the lady I shared the lap lane with started talking to me about Masters swimming. She said she's been trying to find out when/where they practiced, so I spent about 8 minutes talking to her about the program here in Wenatchee.
She's not the greatest of swimmers, but she has the will to learn, and seems eager about it. She was concerned about being so "old", and not swimming fast. (she's probably about 50 or so). I told her that I'm one of the youngest in the group at 34, and then it jumps to the upper 30s, mid 40s, and mainly 50s and 60s for the rest of the group. We have 3 in their 70s, and one in the 80s. She was very surprised that people still swam at that age!
Hopefully she'll be there at practices in a couple weeks. I'm recruiting!!
Warm 4x50(FR,BK,BR,FR)200IM drill 100K,200P,50FR (750)
5x200 on 3:00 (2:45-2:50)
10x50 Fly kick, odds on sides, evens on back, barefoot. on 1:10
5x100 IM on 1:45 (1:35's-feeling the weights)
2x500 Pull (7:00,6:45)
250 cool down
Coach is leaving tomorrow for L.A., so I'll be back to borrowed/old workouts.
I could ask for workouts, but she's going through a lot these days.
After last Friday and today's set, she gave me an idea where I should be
swimming and what she would like to see me swim, using 100 & 200 FR
and 100 and 200 IM as guides.
Last week I got in M-W-F swims and two gym workouts. Im planning on sticking
with that, until I actively recover.
Title says it all. Woke up at 4am w/this, had to get back OOB at 4:55 for practice - had to leave the pool twice thanks to this - good grief.
Super out of shape - but I knew it would be this way.
6 x 100 on 1:30 holding about 1:17's
100 easy (had to get out early -- story is too long to share here!)
Total: 3600 SCY
Missing LCM already! Having milk shakes & french fries for dinner; followed by weights!
RC exercises, 15 minutes
HS hi row (lat pulldown), 110 x 4 x 20, no supersetting
single leg squat thirds
-- The description of how to do them is below. * I started out much more easily and did 5 single leg squats to start and the 5 reps in each third on each leg. Instead of DBs, I used a 15 lb broomstick on my shoulder. Next time, I'll try 10 reps in each third.
skull crushers, 30 x 3 x 25, no supersetting
HS leg extensions, 70 x 4 x 6
-- so much harder than the regular leg extension machine b/c the legs move independently.
knee tuck jumps, 2 x 10
altitude drops, 10
RC mini med ball slams
med ball slamming in racquetball court, 10 minutes
* Copied from an earlier blog post: Mr. Fort mentioned that his trainer told him about a variation of the bulgarian single leg squat that "would be great for me, the sprinter." It is a continuous exercise to failure. You begin by doing several full single leg squats to warm up. Then you divide the squat depth into 3 segments. You do squats for 10-20 seconds in the only bottom 1/3, then do squats for 10-20 seconds in the middle 1/3, then 10-20 second in the top 1/3. Repeat -- if you can! This seems like a nasty lactate set to me. He said you have to use less DB weight than usual. Wolfy said this is an excellent strength builder.
After some reflection, I've decided to overhaul my dryland training as follows:
1. Conventional wisdom says that swimmers should do low rep high weight exercises at the gym since swimming is a high repetition sport. I've decided this logic does not apply to upper body work for me. In reality, I'm doing very relatively few upper body repetitions in the pool (compared to most masters) for three reasons: (1) I do so many kick intensive sets; (2) I use fins so frequently and that de-weights the shoulders (good for shoulder safety but not good for shoulder strengthening/conditioning), and (3) my yardage is very low. So, at least for this season, I am switching to high reps on all upper body weights. I will mix it up with lat pulldowns, skull crushers, push press, and DB work.
2. I'm thinking of adding dips once my shoulder is 100%. Any tips on how to start? I will use the assisted dip machine. I'm not sure how much assist to use at first.
3. I'm not going to do core work with my weights, for shorter gym sessions. I'll do 1-2 20-30 minute dedicated core workouts a week with my TRX and power wheel. I get so much core work from my fins + bikram + other weights, I don't think I need much more.
4. I would like to make an attempt to do bikram 3x week. This may mean I only do weights 2x week. And I won't have to do so much solo stretching.
5. I'm going to add the extreme angle isometric holds, which promote fast twitch, this season. Going to aim for 5x week. I have to figure out when is the best time to do them so as not to impact my other workouts.
I was going to swim today, but I was struck down again by stomach issues today. I didn't feel great yesterday afternoon after a spicy lunch and when I got home from weights today was very nauseous. It must be something I'm eating ... Geez. Need to feel better -- going to The Help tonight.
Updated August 22nd, 2011 at 05:04 PM by The Fortress
1 X 300 4:30
1 X 200 3:00
4 X 150 2:15
4 X 100 1:30
4 X 100 kick 2:10
8 X 25 sprint kick :45
1 X 100 easy swim
1 x 200 IM 3:30
4 X 50 stroke 1:00
4 X 25 stroke-fast- :40
Two rounds, short break between
2 X 150 2:15
1 X 300 4:00
Three rounds. Descend 300's 1-3
WARM DOWN: 4 X 50 easy 1:00
Sorry for not writing much last week, but it was a bit of an insane week for me and the family. School is now back in session, so we were running back and forth to the store to get school supplies, etc. And, my oldest is running cross country for her high school, so her days at school are getting longer and longer. She had her first meet on Saturday and finished 3rd among the school's JV runners - much better than she thought she would do.
As for me, I'm thrilled. After losing Fishers HS as a workout site for a multitude of reasons having nothing to do with the Masters' team, we are now back at that site. It's an amazingly beautiful pool - and it's really close to my house. BONUS! So good to be back and see "new again" teammates who found other places to train when we lost the site over a year ago.
Here's what we did today:
2 x 200 Drill/Swim Free by 100's on 3:30
2 x 200 Pull on 3:30
2 x 200 Kick on 4:00
8 x 100 IM (w/ fins) on 2:00
4 x 50 Fly (w/ fins) on 1:00
4 x 50 Back (w/ fins) on 1:00
4 x 50 Breast/Free (w/o fins) on 1:00
4 x 50 Free (w/o fins, 1>4) on 1:00 - descended from :40 to :34
Total Yards - 3700
Overall, I was pretty pleased with how I swam since this makes my 8th day in a row of swimming. I was planning to take yesterday off (as I usually do), but an open water group invited me to swim with them and I wanted one more open water experience before my first ever open water race (doing the 2K version) next Sunday. One thing I know for sure - my sighting is still horrible! Oh well... the mass start should be an interesting experience and I'm really looking forward to it. This is all part of my original "face your fishies fear" that has morphed into "huh, aquabikes would be fun to race". Conquering the open water fear is definitely a first step in the aquabike direction too. Hopefully, the weather will cooperate on Sunday and the fishies will find someone yummier to taste.
Enjoy your swims today!
Another power hour. Took Saturday off due to a triathlon at the Nat and Soccer for the rest of the day. Got some decent rest. Today felt good until the second pull. The tubing on my paddles is too short and it came out. Wasted 100 yards. I hate it when that happens.
400 Warm up
1000 - 1:30 pace - Kick as much as possible and still hold the 1:30 pace
Goal - 500 yards of kick. I did 650.
1000 - 1:30 pace - As much fly as possible and still hold the 1:30 pace
Dropped drag suit and made 550 yards.
10 times through
* 25 Stroke hard - :20
* 75 East - 1:10
200 Pull - 2:30
200 Kick - 3:30
200 Pull - 2:30
200 Kick - 3:30
200 Hard Pull - 2:30
200 Cool down
Shortened my workout today to handle some paperwork for my kids team and to chat with Bill. Should be a great season this year.
5x100@:10R Free pull to kick
10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 made all but the last one. That one I didn't even make the 1:20 either. I need to build back up to this set.
500 Free kick w/fins every 3rd fast
6x50@1:00 Free w/snorkle kick for the 1st 15 meters then add the arms
200 Free easy
Total 2500 yards
Spent a good chunk of the weekend watching swimming and chatting with friends at the Terrapin Cup at U of Md. Though it was a small meet, there were some very fast swims. Yesterday after the meet, I went with a friend to bikram yoga and dinner. Today, I went out to lunch after the meet with PV swimmer buddies and got caught in a deluge on the beltway. Had to then hustle to the grocery store and other errands before all family gets home tonight. I miss my Lil Fort after having her gone for a week!
Going to cram lots of workouts in the next 3 days and then go on a short trip to Rochester, MN -- my home town -- to visit my brother and his family for a few days. Mom Fort will also be there. I haven't been to my home town in ages; expect it to feel rather time warpy. My brother is intent on me doing his Insanity DVDs with him. I have warned him no warrior dashes or barefoot running (his current obsession) for me! The pool I swam in as a age grouper is still there. However, I cannot seem to find any bikram studios. This is the closest I can find: http://breatheyogastudios.com/. I'm wondering what hot detox yoga is ... Will have to call and inquire.
And Jeff Commings is blogging his path to the Olympic Trials. Should be good reading: http://commings.blogspot.com/.
Today was again Sunday sprint/distance day!
LCM, SMU outdoor pool
Distance lanes 5-8: Lianna McStravick
Sprint lanes 1-4: Bobby Patten
Transition set I:
8 x 50's 25 kick/25 swim
Transition set II:
200/150/100/50 pull :50 base
Went to the diving well and did
6 x Running Dives with Breakout
8 x 100's on 2:30 with fins
12.5 kick/12.5 fast swim/25 easy
reverse order on 2nd 50
50 sprint from the blocks
This was a great workout. I was so glad I bagged the garbage pull, and instead worked on dives + breakout. Given that the D+BO is 1/3 of my 50 race, I think it is well worth replacing that set with actual dive work. I can only do these running starts at SMU.
I really liked the 8 x 100's. The 2nd 50 is much harder than it looks on paper! It's easy to start out as gangbusters, quite a different thing to do a fast 12/5 then another 12.5 kick UW, all with very little breathing! I focused on staying mentally tough and kicking fast, hard, and no breathers to the wall.
I was disgusted with myself on the 50 free at the end. Not because I went a slow time, but because I waffled between waiting until the last heat and instead got up in the first heat, right after that main set. And, I was thinking I should have asked my friend Scott to go in the same (later) heat and race head to head. I knew better but didn't do anything about it, and this day, that opportunity is gone.
From now on, I am going to pay just as much attention to what heat and against whom (who?) I swim in those last sprints. An extra 5 minutes and getting pumped with your bestest/most compatible racing lineup is just as key to staying focused on what type of sets to get in during a workout. I'm excited for next Sunday!
But in promising news, I scurried to Baylor Fitness Center after dropping Claire off at her playdate. It was a mad rush to get to the one free Sunday paper in the ladies lounge for the coupon insert. I was completely deflated when I walked in and saw a lady looking throught it! But, I decided all is right with the world after a trip to the real ladies room, and decided to check one more time - maybe she wouldn't take the coupons that I really wanted. So I went back out, and she had put it down!
Yours truly is the 2-time Champion Coupon Insert Swiper at Baylor Fitness Center!!!
And even though I wasn't even planning on working out, I did an entire dry land circuit to work off all the fat bits from my rib eye steak!!!!!!!! yeah!
Got back from Cancun at 9pm last night - it was wonderful, but we are exhausted! Went to Xcaret, Xplor, Xel-Ha, Tulum, Wet & Wild & Aqua-world. Snorkling 3 days, swimming with dolphins on my birthday, zip-lining, rafting through caves & Sea-do twister boating!! It was a blast! Got started back on doing weights while at the resort, and my arms were sore most of yesterday & when I woke up this morning - good thing I could get to the pool to work the stiffness out!! Only did a 3300 (SCY) since I haven't had any quality swimming for really about 3 weeks, if you count tapering for Nationals & then the vacation time. Felt good to be back in the pool, and I was actually grateful it was short course! Can't dilly dally around with that for long though, or I won't be able to do the 10 mile swim in Chatanooga in about 6 weeks!
1000 (100 free, 50 back or breast, finished by 100 free)
800 400 pull no paddles, 400 pull w/paddles
600 kick - 50 w/board, 50 w/out - was 4 x 150
400 breast free by 50's
3 x 100 IM - did the last 300 because I realized that I will get behind on my GTD going yards instead of meters - so I wanted to be as close to 3000 meters as possible!!
Total: 3300 SCY
Had a quiet workout today. No company or kids joining me.
500 Free kick w/fins every 3rd 25 fast
10x50@1:10 Fly drills w/fins as 25 skull/25 stone skipper
8x25@1:00 Free w/snorkle 12.5 kick fast/12.5 swim fast
400 Free easy
Total 2100 yards
Sat Aug 20th, 2011
Just swam a Postal 10k
I felt I was in pretty good shape this summer with all the doubles I've done. Larry and a few of the swimmers on Longhorn wanted to do the postal 5k's & 10ks. So a while back I looked at the distance records
The NR for M45-49 was
10K Postal James Stewart 2004 2:13:47.24
so I did the math, that time is averaging 1:20.27 per 100. I thought I might be able to go faster. So a few weeks ago I decided to give it a shot. I picked up my training, did several doubles then rested Th & Fr. I shaved & even shaved my head, plus asked the swim center to drop to pool temp a few degrees. they usually keep it around 80 and think it was 76 or 77 on Sat.
Today I went 2:13:43.48! & barely broke the NR in my age group.
there's a pic of my split sheet in my FB photo album called "swimming"
My Splits Were:
01600 0:20:25.8 10:09.7
02000 0:25:28.1 12:39.9
02400 0:30:31.1 10:05.3
03000 0:38:05.0 12:39.2 18:55.1
03200 0:40:35.0 10:03.9
04000 0:50:45.9 12:40.9 10:10.9
04500 0:57:10.3 19:05.3
04800 1:01:00.1 10:14.2
05000 1:03:36.4 12:50.5
05600 1:12:02.4 11:02.3
06000 1:17:21.0 13:44.6 20:10.70
06400 1:22.49.8 10:47.4
07000 1:30:57.2 13:36.2
07200 1:33:37.5 10:47.7
07500 1:37:34.5 20:13.5
08000 1:44:53.3 13:56.1 11:15.8
08800 1:56:07.0 11:13.7
09000 1:59:01.0 14:07.7 21:26.5
09600 2:07.58.8 11:51.8
10000 2:13:43.48 14:42.4
Splits by 800, 1000, & 1500:
10:16.1 10:09.7 10:05.3 10:03.9 10:10.9 10:14.2
11:02.3 10:47.4 10:47.7 11:15.8 11:13.7 11:51.8
12.48.2 12:39.9 12:39.2 12:40.9 12:50.5
13:44.6 13:36.2 13:56.1 14:07.7 14:42.4
19:09.9 18:55.1 19:05.3
20:10.7 20:13.5 21:26.5
I spent around 2 minutes & 30 seconds on breaks.
I dove in at 7:00 am and swam long smooth and easy. I went 5100 before taking my first break at around 65 minutes, in hind sight, I swam the 1st 5k too hard and waited to long before taking my first break to hydrade and fuel up. I rested around 30 seconds then took off attempting to do 400's on 5:20, think I made 2 or 3 then fell off the pace.
I tried to stay steady and stay on pace but felt pretty certain I started off too strong. I started struggling around 7k, Thinking, I swam a really good 5k, why not get out and be done?
Around 9k I started getting calf cramps.
That last 1k really hurt and my last 100 was horrible. I kept my eye on the clock the whole way, knew I was close, and sloppily sprinted my last 25 touching the wall in 2 hours 13 minutes & 43 seconds, just under the record.
When I finished I was truly exhausted.
I hugged the wall for around 5 minutes.
Swam an easy 100.
hugged the wall longer.
Swam another easy 100.
Around 15 minutes later I crawled out of the pool, feeling exhausted and sore. My calves kept cramping, I could barely walk. So I sat down. Ed brought me a my vitamin water and a gu, Whitney gave me a powdered drink. I felt so terrible and for a while thought I needed to go the the hospital but after 45 minutes felt a little better. I needed to get home, we were driving my daughter to to Lubbock. I thought I'd get home by 10 but really underestimated how awful I'd feel after the swim.
I felt terrible, was exhausted, sweating & shaking, my calves and biceps started cramping at 9k and were still cramping hrs later. My calves hurt Saturday, Sunday & Monday. I forgot to shave my face before the swim and my stubble tore up the skin on my right delt. I had blister on base on my left index finger where my thumb kept hitting it. My left bicep had a rub spot from streamlining against my stubbly head.
I was thrilled to break the 10k record, especially since I also broke a 50 free record in Mens 45 - 49. I'm not a D man. The 10k was a crazy diversion for me, a personal challenge, and at this point, I am done with D and back to training for 50s to 400s.
Looking back, I'd:
1) shave my face just before the swim,
2) start out at an easier pace
3) take my first break sooner & then follow a preplanned schedule, like:
Maybe at 2.5, 3, or 4k then every 1k after that and
4) figure out what the ideal liquids and fuel are.
10k is a loooooong way and I doubt I'll do another one anytime soon.
Updated August 24th, 2011 at 03:20 PM by ande
I was not in the mood to swim yesterday or today after 2 hard workouts. But I was in the mood to do a full routine on my vasa!
I decided to re-read the Vasa Manual. I had gotten into a rut with only a few selected exercises besides the traditional freestyle and fly arms. Did you know there are about 80 pages of exercises you can do on the vasa machine?????
I have a kickplate and so I did a bunch of leg exercises like:
Single leg with arm movement squats
These were so awesome. Taking the advice to not go past 90 degree angle works wonders!
They have ab exericses/shoulder excercises where you essentiall sit facing front or side saddle and pull different ways, like:
Cross body shoulder raises
cross cable bend
side saddle twist forehand & backhand!
pull ups/chin ups
super ab crunches
A full arm and core workout!
And of course I did the traditional
I probably should also read the page How to Get on and Off your Vasa every so often as well, for obvious reasons too embarrassing to write about. A near face-plant was not on my training agenda for the day, heh heh!
I think I will get the ankle straps (for additional leg exercises) and the weight bracket so I can add additional weights. I would rather do power/strength work with less reps, and not use the vasa for endurance.
Next up: Swim tomorrow on my own! TBD; either a light workout with targeted sets, or a free swim day with the girls.
3 X 100 1:45 1:30
4 X 75 1:15 1:10
4 X 50 1:00 :50
Twice. Round 1 intervals left, 2 right.
1 X 300 kick
1 X 100 easy 2:00
1 x 75 build 1:30
1 X 50 fast 1:00
5 X 25 sprint :30
Three times, break between each round.
Choice. 1 X 50 easy after the set.
8 X 50 kick 1:15
Build each 50
1 X 200 3:00
4 X 100 1:30
1 x 200 2:40
8 x 50 :40
1 X 200 fast -
WARM DOWN: 4 X 50 easy 1:00