Apologies if you already said this, but what does "SKPS" stand for?

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The secret of a long life is you try not to shorten it.
-Nobody

Swim / Kick / Pull / Swim

So you'd evenly divide an 800SKPS into 200 swim, 200 kick, 200 pull, 200 swim. But you swim it as an 800, i.e. no breaks longer than necessary to grab a kickboard or put a pullbuoy between your legs.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Thought so, thanks.

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The secret of a long life is you try not to shorten it.
-Nobody

WOD - December 16

Aerobic double ladder today - - just one set :)

1 x 800 SKPS
2 x 400 pull @ 30s rest - negative split each 400. try to peek at the clock at the 200 turn.
4 x 200 swim * #1 and 3 build, 2 and 4 extend underwaters - at least 2 dolphin kicks off each wall.
8 x 100 swim * descend 1-4
16 x 50 swim ** best average

total - 4000 plus warmdown

* - do the 200's and 100's on an interval that gives you about 25s rest on the fastest repeat.
** do the 50's on a pace that gives you 15 secs rest

to cut down or extend the practice, just remove or repeat a section. I didn't write it out because that messes up the symmetry

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Happy Birthday and thanks for all the workouts!

Happy Birthday and thanks for the workout! You're a sadist...

Wait 'til New Years ;-)

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

I am glad your birthday comes only once a year :) Happy Birthday!

PS I am waiting for your kick set.

No more until next year?

Trav

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"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

I've been busy with Christmas stuff the last few days. There's a new one coming for tomorrow, there's a theme to it.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Did 6x200... Bk, Bk, Fr, IM, Fly, Free the other day... under 2.40 on Bk, under 2.30 on Fly, 2.45 for IM with a sore as fuck knee... free was 2.20 or so

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http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Are you doing the 12 days of Christmas workout???

:-)

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

WOD - December 17

Today's my birthday!!

In celebration we have this little gem:

45 x 100 @ 1:45

total - 4500

That's all!

Happy birthday to me, happy birthday to me.....

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Could have been worse. 1 could have been a 1000m TT

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Let food be thy medicine...

December 24 - 12 Days of Christmas workout

Do this one next chance you get. I was slow getting it posted, lots of parties / a bit of shopping / lots of hanging out with family over the last few days.

12 x 75 swim (every 4th IM)
11 x 50 pull
10 x 25 kick (no board, underwaters to 10m)
9 x 50 free (desc 1-3)
8 x 100 build
7 x 50 free alternate easy / fast
6 x 75 drill/swim/swim (2 fly, 2 back, 2 breast) fly can be drill (3 left / 3 right / 3 full)
5 x 50 kick
4 x 25 (IM Order - FAST!!)
3 x 100 IM - descend 1-3
2 x 50 easy

Take a few minutes to recover, nice and easy

1 x 200 for time - fast as you can.


Go eat some cookies....

Pool will be closed on the 25th and 26th. On the 27th, be prepared for a workout to burn off all the christmas cookies, ham, turkey, and everything else that's gone into your belly...

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly