yes… he is one of the great now… he as done THE swim set…THE one i was so scare of…THE one i will always remember… it s simply stupid but it s there so you have to do it once… Jordan…you now deserve to be in the front pack of every race!!!
here s the set…
400 IM on 7:30 in <7:00
400 PULL on 6:15 in <6
100 KICK EZ on 2:30
100 BACK EZ on 2:45
REPEAT 15X…15km of swimming…just under 5h for the workout!!! thats more than my weekly volume…
go eat some cookies rappstar!!!
That is rediculous. You guys are too much.
i have just one comment… who ever give you that set to do deserve to be fired!!!
My shoulders hurt just from reading that workout…
Don’t forget:
2 red bull
2 snickers
1 bottle gatorade
& 2 shots of espresso before
It was hard. It was far. It was fun! 
now what wicked, cruel coach would make a set like that!!!
Congrats, Rappstar… get some rest
Dude - you forgot - “t was sick.” Awesome.
5h for the workout!!! thats more than my weekly volume…
sadly, that’s more than my monthly volume most of the time
Jonnyo, my excuse is that the pool is not open for 5 hours…yes, that is my excuse. My pool is only open for 1 hour…of course, the Ottawa River is not frozen this year. We could stick you in the river with a neoprene cap at Buckingham and pick you up downriver in Montebello…that might be THE swim
Congrats to Rapppstar…we’re not worthy!
Well, shit, now that you put it out there, my crazy brain starts thinking, “Hey, that sounds like fun.” Although in my current state of swim fitness (took all of November out of the pool after IMFL), I might be able to do the distance, but would be nowhere near the pace.
-C
Pace is just a matter of having enough RedBull…
Dev,
Good point - I was thinking the same thing. Pool time seems to be at a premium these days - one hour chunks of time or perhaps two at the most for free swims or club workouts. Where on earth can you get a pool that will give you a lane for 5 hours! If you find one, they will probaby want to charge you a nice hourly rental fee for the time.
Impressive workout though. Hat’s off to the Rappstar!
that s a good idea… you can celebrate you come back to swimming after a break by starting a good 15km set… no excuses…
i remember doing this set a few years ago…out of 6 of us that started…only 2 finished…it was a lot of fu…no wait…it wasnt fun…my coach at the time was so hungry in the middel of the set that left and came back 1h later after having lunch at a restaurant… he said he was exhausted to push the button of the stop watch…!!!
Rappstar needs to up the bar and do it all “band only” next time
Fleck, I have an “endless” pool that is open for 5 hours. Its called the Ottawa River. I use it all summer, but am yet to use the “5 hour slot”. This is simply nuts…what’s next…are we going to see Rappstar run from London to Dover, swim across the channel and then kick Vino’s and Valverde’s asses at LeTour?
Respect …
"Well, shit, now that you put it out there, my crazy brain starts thinking, “Hey, that sounds like fun.” "
That makes two of us. WHAT IS WRONG WITH OUR HEADS?!
I think one 400 IM would probably suck the life out of me but it is something to work towards!!!
**Pace is just a matter of having enough RedBull… **
And now I have a signature line
Pace is just a matter of having enough RedBull…
no
pace is old school, having enough Expresso
dirt
1650 Free
100 Free
200 Breaststroke
200 Backstroke
200 Butterfly
200 Free
400 IM
100 Backstroke
500 Free
100 Breaststroke
100 Butterfly
200 IM
50 Free
1000 Free
=5000
Repeat 3 times = 15000
That was our Thanksgiving set once…1:20 base yards
.
set could be done…but how boring would it be!!! geezus! did he do it by himself?