Monday, February 1, 2016

EC Swim Challenge 2015

by Justin Daerr

Every year Endurance Corner puts together a two-week challenge for our athletes to up their swim training during the dead of winter. Like last year, we wanted to expand this challenge beyond our team and encourage anyone who visits the EC site to join us.

From January 12 until January 24, we will post daily workouts of 3, 4, and 5K durations. Each evening we will post workouts for the next day, with the exception of Saturday evening allowing for Sunday to be off from swimming. Last year we heard posts from people who had logged their biggest swim week of their life and countless others noted a major boost to their overall swim fitness.

Whether you decide to use our workouts or your own, we hope you can join us in our two-week challenge.

Happy swimming!


Session 12 - Saturday, January 24

The final day of the EC swim challenge is a simple one: the straight swim.

5K SESSION
Warm Up
200 easy
16x25 as descend 1-4 4x on 10” rest
200 easy

Main Set
4K straight swim; get your time

200 choice

4K SESSION
Warm Up
200 easy
16x25 as descend 1-4 4x on 10” rest
200 easy

Main Set
3K straight swim; get your time

200 choice

3K SESSION
Warm up
200 easy
16x25 as descend 1-4 4x on 10” rest
200 easy

Main Set
2K straight swim; get your time

200 choice



Session 11 - Friday, January 23

Today’s workout involves using a fair amount of gear and then switching to fast-paced swimming over and over again.

5K SESSION
Warm Up (1500)
400 easy
400 pull
200 kick
12 x 25 as 3 fast, 1 easy
200 easy choice

Main Set (3200)
Four rounds of
200 band/buoy/paddles
200 buoy/paddles
200 paddles
4 x 50 swim descend 1-4 on 15” rest
Take 30-60” rest between rounds. No extra rest on opening 200s other than taking the gear off; not set intervals.

300 cool down

4K SESSION
Warm Up (1400)
400 easy
400 pull
200 kick
8 x 25 as 3 fast, 1 easy
200 easy choice

Main Set (2400)
Three rounds of
200 band/buoy/paddles
200 buoy/paddles
200 paddles
4 x 50 swim descend 1-4 on 15” rest
Take 30-60” rest between rounds. No extra rest on opening 200s other than taking the gear off; not set intervals.

200 cool down

3K SESSION
Warm up (900)
200 easy
200 pull
200 kick
4 x 25 as 3 fast, 1 easy
100 easy choice

Main Set (1800)
Three rounds of
150 band/buoy/paddles
150 buoy/paddles
150 paddles
3 x 50 swim descend 1-3 on 15” rest
Take 30-60” rest between rounds. No extra rest on opening 150s other than taking the gear off; not set intervals.

300 cool down



Session 10 - Thursday, January 22

5K SESSION
Warm Up (1800)
500 easy choice
6 x 150 as 50 kick / 100 swim on 10” rest
12 x 25 as 3 fast, easy on 10” rest
100 easy

Main Set (3000)
Three rounds of
400, 300, 200, 100 descending pace as distance decreases; Target ~10 sec rest/100 and some extra rest between rounds can be taken. You also have the option of using your choice of gear on the middle round if you prefer

200 easy cool down

4K SESSION
Warm Up (1800)
500 easy choice
6 x 150 as 50 kick / 100 swim on 10” rest
12 x 25 as 3 fast, easy on 10” rest
100 easy

Main Set (2000)
Two rounds of
400, 300, 200, 100 descending pace as distance decreases; Target ~10 sec rest/100 and some extra rest between rounds can be taken.

200 easy cool down

3K SESSION
Warm Up (800)
300 easy choice
2 x 150 as 50 kick / 100 swim on 10” rest
4 x 25 as 3 fast, easy on 10” rest
100 easy

Main Set (2000)
Two rounds of
400, 300, 200, 100 descending pace as distance decreases; Target ~10 sec rest/100 and some extra rest between rounds can be taken.

200 easy cool down



Session 9 - Wednesday, January 21

5K SESSION
Warm Up (2000)
500 swim
4 x 125 as 50 swim / 25 kick / 50 swim 10” rest
4 x 100 as 50 kick / 50 swim 10” rest
4 x 75 as 25 kick / 50 swim 10” rest
4 x 50 descend 1-4 10” rest
4 x 25 descend 1-4 10” rest

Main Set (2600)
2 x 250 on X
1 x 200 on X
2 x 250 on X-5
1 x 200 on X
2 x 250 on X-10
1 x 200 on X
2 x 250 on X-15

400 choice cool down

In today’s set, you want to pick an interval (X) that allows ~10 rest at a strong effort to start. The 200s in the set are always on the original interval and are used as easy recovery. If you miss the second interval, at any point, drop a 50 off the easy 200 and just swim an easy 150 and stay on point. The last two rounds of 250s should be very tight; so make sure to pace the 200s before them very easily to be ready to go.

4K SESSION
Warm Up (1000)
400 swim
4 x 75 as 25 kick / 50 swim 10” rest
4 x 50 descend 1-4 10” rest
4 x 25 descend 1-4 10” rest

Main Set (2600)
2 x 250 on X
1 x 200 on X
2 x 250 on X-5
1 x 200 on X
2 x 250 on X-10
1 x 200 on X
2 x 250 on X-15

400 choice cool down

In today’s set, you want to pick an interval (X) that allows ~10 rest at a strong effort to start. The 200s in the set are always on the original interval and are used as easy recovery. If you miss the second interval, at any point, drop a 50 off the easy 200 and just swim an easy 150 and stay on point. The last two rounds of 250s should be very tight; so make sure to pace the 200s before them very easily to be ready to go.

3K SESSION
Warm Up (800)
400 swim
4 x 75 as 25 kick / 50 swim 10” rest
4 x 25 descend 1-4 10” rest

Main Set (1900)
2 x 250 on X
1 x 200 on X
2 x 250 on X-5
1 x 200 on X
2 x 250 on X-10

300 choice cool down

In today’s set, you want to pick an interval (X) that allows ~10 rest at a strong effort to start. The 200s in the set are always on the original interval and are used as easy, recovery swimming. If you miss the second interval, at any point, drop a 50 off the next easy 200 and just swim an easy 150 and stay on point. The last two rounds of 250s should be very tight; so make sure to pace the 200s before them very easily to be ready to go.



Session 8 - Tuesday, January 20
The following session is courtesy of
Magnolia Masters.

5K SESSION
Warm Up (1600)
500 easy swim
400 easy kick
300 easy pull
4 x 100 descend 1-4 on 10-15” rest
12 x 25 as 3 fast, 1 easy on 10” rest

Main Set (3000)
3 x 150 on Base
4 x 100 pull on Base
3 x 50 on Base+5
2 x 150 on Base
4 x 100 pull on Base
6 x 50 on Base
1 x 150 on Base
4 x 100 on Base
9 x 50 on Base-5

In this case, Base refers to pace/50. So if were you using 50 seconds/50, you would use 2:30 for the 150s, 1:40 for the 100s, and 55,50,45 for the 50s. The final set of 9 x 50 should rest in a tight interval that allows between 3-5 seconds at fairly high work rate.

400 choice cool down

4K SESSION
Warm Up (1600)
500 easy swim
400 easy kick
300 easy pull
4 x 100 descend 1-4 on 10-15” rest
12 x 25 as 3 fast, 1 easy on 10” rest

Main Set (2000)
2 x 150 on Base
4 x 100 pull on Base
6 x 50 on Base
1 x 150 on Base
4 x 100 on Base
9 x 50 on Base-5

In this case, Base refers to pace/50. So if were you using 50 seconds/50, you would use 2:30 for the 150s, 1:40 for the 100s, and 55,50,45 for the 50s. The final set of 9 x 50 should rest in a tight interval that allows between 3-5 seconds at fairly high work rate.

400 choice cool down

3K SESSION
Warm Up (800)
200 easy swim
200 easy kick
200 easy pull
8 x 25 as 3 fast, 1 easy on 10” rest

Main Set (2000)
3 x 150 on Base
4 x 100 pull on Base
3 x 50 on Base+5
2 x 150 on Base
4 x 100 pull on Base
6 x 50 on Base
1 x 150 on Base
4 x 100 on Base
9 x 50 on Base-5

In this case, Base refers to pace/50. So if were you using 50 seconds/50, you would use 2:30 for the 150s, 1:40 for the 100s, and 55,50,45 for the 50s. The final set of 9 x 50 should rest in a tight interval that allows between 3-5 seconds at fairly high work rate.

200 choice cool down



Session 7 - Monday, January 19
5K SESSION
Warm Up (800)
300 swim
200 kick
12 x 25 descend 1-4 3x on :30

Main Set (4000)
2 x 100 on X+15
2 x 100 on X
2 x 100 on X+15
4 x 100 on X
2 x 100 on X+15
6 x 100 on X
2 x 100 on X+15
8 x 100 on X
2 x 100 on X+15
10 x 100 on X

In the above set; X send off should equate to a time that gives you somewhere around 5-8 seconds rest at a solid, sustainable pace. The X+15 send offs are to regroup. You can even opt to make the X+15 even easier later in the set if need be, but do your best to hold X send off as designated.

200 choice cool down

4K SESSION
Warm Up (800)
300 swim
200 kick
12 x 25 descend 1-4 3x on :30

Main Set (3000)
2 x 75 on X+15
2 x 75 on X
2 x 75 on X+15
4 x 75 on X
2 x 75 on X+15
6 x 75 on X
2 x 75 on X+15
8 x 75 on X
2 x 75 on X+15
10 x 75 on X

In the above set; X send off should equate to a time that gives you somewhere around 5-8 seconds rest at a solid, sustainable pace. The X+15 send offs are to regroup. You can even opt to make the X+15 even easier later in the set if need be, but do your best to hold X send off as designated.

200 choice cool down

3K SESSION
Warm Up (800)
300 swim
200 kick
12 x 25 descend 1-4 3x on :30

Main Set (2000)
2 x 50 on X+15
2 x 50 on X
2 x 50 on X+15
4 x 50 on X
2 x 50 on X+15
6 x 50 on X
2 x 50 on X+15
8 x 50 on X
2 x 50 on X+15
10 x 50 on X

In the above set; X send off should equate to a time that gives you somewhere around 5-8 seconds rest at a solid, sustainable pace. The X+15 send offs are to regroup. You can even opt to make the X+15 even easier later in the set if need be, but do your best to hold X send off as designated.

200 choice cool down



Session 6 - Saturday, January 17

In today’s set, you will get the chance to practice pacing through broken reps followed by a longer repeat. You want to pick a pace you believe you can hold for the distance repeat and break it down to the correct pace on the shorter reps. If you believe you can swim 6:00 for the 400; then you will be swimming 45 seconds for the 50s and 1:30s for the 100. It might feel a little too easy at first, but if you take it out too quickly, you won’t be able to maintain the pace for the final repeat. You also want to gradually increase pace as the distance reps shortens (i.e. 400 to 300, 300 to 200, etc). After swimming each distance repeat, take enough rest to get ready for the next round. Below we have it listed as 30-45 seconds, but take as long as needed in order to be fully ready for the next round.

5K SESSION
Warm up (1500)
6 x 100 swim / 50 kick on 10” rest
12 x 25 as 3 fast, 1 easy on 15” rest
200 easy as choice 25 / 25 free

Main Set (3000)
8 x 50 @ goal 400 pace on 10” rest
4 x 100 @ goal 400 pace on 10” rest
Pause 30-45”; then
400 @ pace held on 50s and 100s
Rest 30-45”
6 x 50 @ goal 300 pace on 10” rest
4 x 75 @ goal 300 pace on 10” rest
Pause 30-45”
300 @ pace held on 50s and 75s
Rest 30-45”
8 x 25 on 10” rest @ goal 200 pace
4 x 50 on 15” rest @ goal 200 pace
Pause 30-45”
200 @ pace held on 25s and 50s
Rest 30-45”
4 x 25 on 15” rest @ goal 100 pace
4 x 25 on 20” rest @ goal 100 pace
Rest 30-45”
100 @ pace held on 25s

Finish with
6 x 50 kick moderate on 10” rest (fins ok)
200 easy

4K SESSION
Warm up (1300)
6 x 100 swim / 50 kick on 10” rest
8 x 25 as 3 fast, 1 easy on 15” rest
100 easy as choice 25 / 25 free

Main Set (2400)
8 x 50 @ goal 400 pace on 10” rest
4 x 100 @ goal 400 pace on 10” rest
Pause 30-45”; then
400 @ pace held on 50s and 100s
Rest 30-45”
6 x 50 @ goal 300 pace on 10” rest
4 x 75 @ goal 300 pace on 10” rest
Pause 30-45”
300 @ pace held on 50s and 75s
Rest 30-45”
4 x 25 on 15” rest @ goal 100 pace
4 x 25 on 20” rest @ goal 100 pace
Rest 30-45”
100 @ pace held on 25s

Finish with
4 x 50 kick moderate on 10” rest (fins ok)
100 easy

3K SESSION
Warm up (800)
4 x 100 swim / 50 kick on 10” rest
4 x 25 as 3 fast, 1 easy on 15” rest
100 easy as choice 25 / 25 free

Main Set (2000)
6 x 50 @ goal 300 pace on 10” rest
4 x 75 @ goal 300 pace on 10” rest
Pause 30-45”
300 @ pace held on 50s and 75s
Rest 30-45”
8 x 25 on 10” rest @ goal 200 pace
4 x 50 on 15” rest @ goal 200 pace
Pause 30-45”
200 @ pace held on 25s and 50s
Rest 30-45”
4 x 25 on 15” rest @ goal 100 pace
4 x 25 on 20” rest @ goal 100 pace
Rest 30-45”
100 @ pace held on 25s

Finish with
2 x 50 kick moderate on 10” rest (fins ok)
100 easy



Session 5 - Friday, January 16

5K SESSION
Warm up (2000)
500 easy
4 x 125 on 10” rest
4 x 100 10” rest
4 x 75 10” rest
4 x 50 10” rest
4 x 25 10” rest
Descend within each group above

Main Set (2400)
24 x 100 on a pattern of 3/3/3/3, 2/2/2/2, 1/1/1/1 where each group has a starting send off followed by 5 seconds less on each round. This workout is commonly done in the reverse direction. For example, for this set if you started with a send off of 1:45; your workout would be:

3 on 1:45
3 on 1:40
3 on 1:35
3 on 1:30
2 on 1:45
2 on 1:40
2 on 1:35
2 on 1:30
1 on 1:45
1 on 1:40
1 on 1:35
1 on 1:30

Finish with:
8 x 50 kick on 10” rest descend 1-4, 5-8
200 easy swim

4K SESSION
Warm up (1100)
500 easy
4 x 75 10” rest
4 x 50 10” rest
4 x 25 10” rest
Descend within each group above

Main Set (2400)
24 x 100 on a pattern of 3/3/3/3, 2/2/2/2, 1/1/1/1 where each group has a starting send off followed by 5 seconds less on each round. This workout is commonly done in the reverse direction. For example, for this set if you started with a send off of 1:45; your workout would be:

3 on 1:45
3 on 1:40
3 on 1:35
3 on 1:30
2 on 1:45
2 on 1:40
2 on 1:35
2 on 1:30
1 on 1:45
1 on 1:40
1 on 1:35
1 on 1:30

Finish with:
6 x 50 kick on 10” rest descend 1-3, 4-6
200 easy swim

3K SESSION
Warm up (500)
200 easy
4 x 50 10” rest
4 x 25 10” rest
Descend within each group above

Main Set (2000)
20 x 100 on a pattern of 3/3/3/3, 2/2/2/2 where each group has a starting send off followed by 5 seconds less on each round. This workout is commonly done in the reverse direction. For example, for this set if you started with a send off of 1:45; your workout would be:

3 on 1:45
3 on 1:40
3 on 1:35
3 on 1:30
2 on 1:45
2 on 1:40
2 on 1:35
2 on 1:30

Finish with:
6 x 50 kick on 10” rest descend 1-4, 5-8
200 easy swim



Session 4 - Thursday, January 15
The swim is useful because many athletes tend to swim the first 1000 of a workout far too fast for their ability level. If that applies to you then you won't be able to swim the final part of the main set strongly. It's a good set to learn the difference between fast and "too fast." I call this an open water swim simulation because the rest is short and there are a lot of pace changes -- this can be very fatiguing (in a race) if you don't practice it in training.

5K SESSION
Warm Up (1600)
600 easy as 125 free / 25 choice 4x
600 easy pull
8 x 50 kick
All on choice rest

+++
The send offs below all work based on your steady pace per hundred. Call that Base.
+++

Main Set (3200)
6x100 leaving on Base+10/Base+5/Base/Base/Base+5/Base+10

Then a series off 200s and broken 200s
Pattern is 8x200/100/3x200/100 done as:
200;
175/25;
150/50;
125/75;
100/100;
75/125;
50/150;
25/175;
Easy 100;
3x200

First swim of each broken 200 is done Fast on 5s rest; 2nd swim hold Steady pace (may require higher than Steady effort).

Total send off for each 200 is Base plus 5s. So if your Base is 1:40 per 100 then the 200s are all on 3:20+0:05=3:25 per 200; the Easy 100s are all on 30s rest and the final 3x200 is on Base/Base-5/Base-10 with each one a little faster

200 cool down

4K SESSION
Warm Up (800)
300 easy as 125 free / 25 choice 2x
300 easy pull
4 x 50 kick
All on choice rest

+++
The send offs below all work based on your steady pace per hundred. Call that Base
+++

Main Set (2900)
6x100 leaving on Base+10/Base+5/Base/Base/Base+5/Base+10

Then a series off 200s and broken 200s
Pattern is 8x200/100/3x100 done as:
200;
175/25;
150/50;
125/75;
100/100;
75/125;
50/150;
25/175;
Easy 100;
3x100;

First swim of each broken 200 is done Fast on 5s rest; 2nd swim hold Steady pace (may require higher than Steady effort).

Total send off for each 200 is Base plus 5s. So if your Base is 1:40 per 100 then the 200s are all on 3:20+0:05=3:25 per 200; the Easy 100s are all on 30s rest and the final 3x100 is on Base+5/Base/Base-5 with each one a little faster

300 cool down

3K SESSION
Warm Up (600)
200 easy as 125 free / 25 choice 2x
200 easy pull
4 x 50 kick
All on choice rest

+++
The send offs below all work based on your steady pace per hundred. Call that Base
+++

Main Set (2100)
3x100 leaving on Base+10/Base+5/Base

Then a series off 200s and broken 200s
Pattern is 7x200/100/3x100 done as:
175/25;
150/50;
125/75;
100/100
75/125;
50/150;
25/175;
Easy 100;
3x100;

First swim of each broken 200 is done Fast on 5s rest; 2nd swim hold Steady pace (may require higher than Steady effort).

Total send off for each 200 is Base plus 5s. So if your Base is 1:40 per 100 then the 200s are all on 3:20+0:05=3:25 per 200; the Easy 100s are all on 30s rest and the final 3x100 is on Base+5/Base/Base-5 with each one a little faster.

300 cool down



Session 3 - Wednesday, January 14
Today’s session is built around a longer repeat and a broken repeat of the same distance. Today you have the option of pulling the distance repeat if you would like. Swim or pull the distance rep at an effort that is moderate enough to allow you to speed up at least 5 sec/100 (pace) on the broken reps. You want to avoid making the set a one-pace workout.

5K SESSION
Warm Up (600)
200 easy
2 x 100 build
4 x 50 descend 1-4
Choice rest on all

Main Set (4200)
600, rest 30”
4 x 150 on 10” rest
500, rest 30”
4 x 125 on 10” rest
400, rest 30”
4 x 100 on 10” rest
300, rest 20”
4 x 75 on 10” rest
200, rest 20”
4 x 50 on 10” rest
100, rest 10”
4 x 25 on 10” rest

You can take a little extra rest between the last broken rep and the next distance rep (i.e. the last 150 before the 500).

200 choice cool down

4K SESSION
Warm Up (600)
200 easy
2 x 100 build
4 x 50 descend 1-4
Choice rest on all

Main Set (3000)
500, rest 30”
4 x 125 on 10” rest
400, rest 30”
4 x 100 on 10” rest
300, rest 20”
4 x 75 on 10” rest
200, rest 20”
4 x 50 on 10” rest
100, rest 10”
4 x 25 on 10” rest

You can take a little extra rest between the last broken rep and the next distance rep (i.e. the last 125 before the 400).

400 choice cool down

3K SESSION
Warm Up (600)
200 easy
2 x 100 build
4 x 50 descend 1-4
Choice rest on all

Main Set (2000)
400, rest 30”
4 x 100 on 10” rest
300, rest 20”
4 x 75 on 10” rest
200, rest 20”
4 x 50 on 10” rest
100, rest 10”
4 x 25 on 10” rest

You can take a little extra rest between the last broken rep and the next distance rep (i.e. the last 100 before the 300).

400 choice cool down



Session 2 - Tuesday, January 13
In today’s workout, you want to try to hold pace across the main set while starting with generous rest, then as the intervals tighten you continue to hold pace while even dropping pace slightly at the end. If you are unsure about what send off to start with, you can simply swim the first rep at a moderate effort and add the rest allocated. Then hold that send off in each section. Happy swimming!

5K SESSION
Warm Up (1000)
400 easy choice
4 x 75 as 50 build / 25 relaxed
4 x 50 as single arm free / 25 free
4 x 25 as descend 1-3 + 1 recovery
All above on choice rest

Main Set (3200)
4 x 150 steady effort on 20” rest
25 easy on choice rest
4 x 150 same pace on 15” rest
25 easy on choice rest
4 x 150 same pace on 10” rest
25 easy on choice rest
4 x 150 same pace on 5” rest
25 easy on choice rest
4 x 150 drop pace on 5” rest
100 easy recovery

8 x 50 kick descend 1-4, 5-8 on 10” rest
400 easy choice

4K SESSION
Warm Up (1000)
400 easy choice
4 x 75 as 50 build / 25 relaxed
4 x 50 as single arm free / 25 free
4 x 25 as descend 1-3 + 1 recovery
All above on choice rest

Main Set (2700)
4 x 125 steady effort on 20” rest
25 easy on choice rest
4 x 125 same pace on 15” rest
25 easy on choice rest
4 x 125 same pace on 10” rest
25 easy on choice rest
4 x 125 same pace on 5” rest
25 easy on choice rest
4 x 125 drop pace on 5” rest
100 easy recovery

300 easy choice

3K SESSION
Warm Up (500)
200 easy choice
2 x 50 as 25 build / 25 relaxed
2 x 50 as single arm free / 25 free
4 x 25 as descend 1-3 + 1 recovery
All above on choice rest

Main Set (2200)
4 x 100 steady effort on 20” rest
25 easy on choice rest
4 x 100 same pace on 15” rest
25 easy on choice rest
4 x 100 same pace on 10” rest
25 easy on choice rest
4 x 100 same pace on 5” rest
25 easy on choice rest
4 x 100 drop pace on 5” rest
100 easy recovery

300 easy choice



Session 1 - Monday, January 12

5K SESSION
Warm Up
400 easy choice
12 x 50 as 2 steady on 5”, 1 easy choice on 10” rest

Set 1 (1500)
6 x 250 as
1 steady on 20” rest
1 steady on 10” rest
2 quicker on 5” rest
1 steady on 10” rest
1 steady on 20” rest

6 x 50 as 25 choice / 25 free all moderate on 10” rest

Set 2 (1500)
Three rounds with pulling gear on as:
1 x 150 strong on 5” rest
2 x 150 same pace, but now on 15-20” rest
1 x 50 easy recovery on 20-30” rest

Set 3
6 x 100 as
odds: choice 25 / 25 free (2x)
evens: 25 kick / 25 free (2x)

100 Cool down

4K SESSION

Warm Up
400 easy choice
12 x 50 as 2 steady on 5”, 1 easy choice on 10” rest

Set 1 (1500)
6 x 250 as
1 steady on 20” rest
1 steady on 10” rest
2 quicker on 5” rest
1 steady on 10” rest
1 steady on 20” rest

2 x 50 as 25 choice/25 free all moderate on 10” rest

Set 2 (1000)
Two rounds with pulling gear on as:
1 x 150 strong on 5” rest
2 x 150 same pace, but now on 15-20” rest
1 x 50 easy recovery on 20-30” rest

Set 3
6 x 50 as
odds: choice 25/25free
evens: 25kick/25free

100 cool down

3K SESSION

Warm Up
300 easy choice
6 x 50 as 2 steady on 5”, 1 easy choice on 10” rest

Set 1 (900)
6 x 150 as
1 steady on 20” rest
1 steady on 10” rest
2 quicker on 5” rest
1 steady on 10” rest
1 steady on 20” rest

2 x 50 as 25 choice / 25 free all moderate on 10” rest

Set 2 (1000)
Two rounds with pulling gear on as:
1 x 150 strong on 5” rest
2 x 150 same pace, but now on 15-20” rest
1 x 50 easy recovery on 20-30” rest

Set 3
6 x 50 as
odds: choice 25 / 25 free
evens: 25 kick / 25 free

100 cool down

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