drew's swim log

Wed, Sep 23·LWC 2026 (South Africa)

4,000SCY3/5

Off Stroke Aerobic

Warm up (1,000)

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

Main Set (2,400)

• 6 x 25 on :30 - Fly
• 3 x 200 on 2:30 - Back w. Fins
• 50 easy
• 6 x 25 on :30 - Fly
• 4 x 150 on 2:00 - Back w. Fins
• 50 easy
• 6 x 25 on :30 - Fly
• 6 x 100 on 1:15 - Back w. Fins
• 50 easy

Extra (400)

• 16 x 25 on :30 w. Fins
• Odds: Dolphin Kick
• Evens: Butterfly

Warm Down (200)

• 200 easy