drew's swim log
Wed, Sep 16LWC 2026 (South Africa)
Wednesday Aerobic

Warm up (1,000)

  • 400 on 6:00 - Swim
  • 3 x 100 on 1:40 - Kick
  • 4 x 50 on :50 - Scull/Swim
  • 100 float

Main Set (2,000)

  • 2x—
  • 3x—
  • 150 on 1:50
  • 100 on 1:15
  • 50 on :45
  • - Backstroke with fins
  • 100 easy

Underwater Work (500)

  • 2x—
  • 8 x 25 on :30
  • 50 easy

Basic aerobic as back with fins to offload shoulder. Eventually looking to do 4-5k controlled aerobic effort.