Bondi Rescue Season 8 - Ep. 2 Teaser
Monday's Swim Report: Grab A Speedo And Swim That Bad Day Away

This Week Workout It's All About Making It With Joe

Again, it’s what you make it.  the details below are what I ‘made’ it…

400 S, 200 K, 300 P, 100 Drill

Main Set -
3x the following:
5 x 100s pull (see below for sendoffs)
4 x 50s backstroke build @ :50

400 kick either dolphin or back stroke kick.

200 warm down

The whole thing is 3500 yards

The 3 rounds are with a  descending interval – round 1 is on the 1:30, round 2: 1:25, round 3: 1:20.

Like last week’s workout, be aware of your stroke count and try to maintain what you had last week ALL the way through.   As you’d expect, this gets harder to hold together as you get further into the rounds and the send offs get faster.

The 50s backstroke are misleading.  You ‘think’ you’re going to get some recovery (and I fully admit, I did the second round as such) but if you stick to the building part you get the legs burning that oh so good burning.

For extra credit, do an extra round and do the 50s as IM order.


My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).


Verify your Comment

Previewing your Comment

This is only a preview. Your comment has not yet been posted.

Your comment could not be posted. Error type:
Your comment has been posted. Post another comment

The letters and numbers you entered did not match the image. Please try again.

As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.

Having trouble reading this image? View an alternate.


Post a comment

Your Information

(Name is required. Email address will not be displayed with the comment.)