drew's swim log
Sun, Sep 13LWC 2026 (South Africa)
Sunday Aerobic: 24 x 100

Riis Warm Up (1,300)

  • 300/200/100 swim
  • 12 x 50 on :50
  • - 4 kick, 4 dr/swim, 4 desc
  • 100 easy

Main Set (2,400)

  • 24 x 100 on 1:15
  • @ ~59-60 for 1-16
  • @ >60 for 17-24

Easy (100)

  • 100 float

Speed-ish (150)

  • 6 x 25
  • - 1 easy/1 strong
  • @ 11.3, 11.3, 10.9, 10.8, 10.5

Warm Down (100)

  • 100 easy

General aerobic with some speed touches at the end.