081514 Swim August-Sept_for reference 5.30PM

AUGUST-
SEPTEMBER 2014

“TCCHA’ELSO”GROAIOERSDE!
OOPUETNINSTEHAE

ESIKNXTEJAEYUYRARCRYI-ESFAERSEE:

MAKING WAVES
MJ ROMINGUIT AND MISAY LIPAT ARE FAST & FURIOUS



EDITOR'S NOTE 06

We all wait fervently for both UAAP
and NCAA swimming where we see our
swim stars in action. Here we get to see
our champions from various schools,
colleges and universities doing what
they do best.
In this issue, we have two upcoming
greats who are performing so excellently
and have a couple of awards and
citations tucked under their belt. The
usually quiet Mark “MJ” opens up
on how dedication and focus pay-off.
Misay shares how she brings much
happiness to her family while she excels
in both swimming and academics.
Finally, we also have our first set of
Swim Ambassadors from various UAAP
and NCAA schools. Watch out for the
next batch of inspiring young men and
women from the world of swimming.
Enjoy this issue as much as we have
enjoyed putting it together. See you at
the NCAA and UAAP grand stands!

Monique Granada-Morales

COMMUNITY EDITOR Monique Granada-Morales CONTENTS
DESIGN & LAYOUT Mikke Gallardo
EDITORIAL ASSISTANT Sarah Moran 2 CALORIES ARE GOOD 8 IN DEPTH
EDITORIAL ASSOCIATE Janina Tan FOR YOU!
A look at our growing community
CONTRIBUTORS Learn just how much calories works
for your good 9-11 BE SEEN
Harvie De Baron, Functional Fitness
Performance Center 3 SWIM AMBASSADORS Behind the scenes at the Speedo
BATCH 1 G-League Championship, Speedo
SOCIAL MEDIA SPECIALIST Winna Altamira G League Leg 3, Take Your Mark,
PHOTOGRAPHER Rap Yu Meet the champions of swimming First Plunge, Speedo Swim Carnival,
from the different UAAP & NCAA Biathlete, AQATX Store Opening,
HAIR & MAKE-UP FOR COVER AND COVER STORY: Schools Aquasphere Open Water Swim
Series Leg 1
Verna Marin of L’oreal Philippines 4 INJURIES BEGONE
12 SWIM KIDS
HAIR & MAKE-UP SWIM AMBASSADORS: Exercises that can ward off future
injuries Meet the sport’s future stars
Chris Isaac, Blue San Jose, Jonel Jacinto, Andy
Abrasaldo, March Santos for Clinique 5 OPEN WATER SWIMMING SWIM WORK-OUT

ACKNOWLEDGEMENTS How-to’s and what-not’s for A swim work out for beginners

Planet Sports, Inc., Natasha Ledesma swimming in the open sea
Speedo Philippines, May Valentino,
Charlie Catapang, AQATX, Bing Benares 6-7 NEXT ICONS
Aquasphere, Maggie Magdanggal
MJ Rominguit and Misay Lipat show
PUBLISHER Sports R Us
us what it takes to be a champion
ADDRESS ALL CORRESPONDENCE TO UNIT 1116,
11TH FLOOR, AIC BURGUNDY EMPIRE TOWER,
ADB AVE., ORTIGAS CENTER, PASIG CITY

WEBSITE: www.swim.ph
EMAIL: [email protected]
FACEBOOK: facebook.com/swimphilippines
INSTAGRAM: swimmagph
TWITTER: @swimmagph

HEALTH • NUTRITION • WELLNESS

THE “C” WORD CALENDAR OF EVENTS
by harvie de baron
AUGUST
NOT ALL CALORIES ARE sugars in fruits also provide a steady stream of
CREATED EQUAL energy without the crashes and spikes that a 10 Mt. Mayon Triathlon
chocolate bar gives. Thus, the number of calories
I have been hearing of a lot of swimmers (especially shouldn’t be the sole basis of choosing what to eat 17 Flash Sprint Triathlon
girls) who try to lose weight by counting the calories and not to eat.
they eat. I don’t know what the reason behind their 20-22 NCAA
desire to lose weight is, but hopefully it is because CUTTING BACK
they want to perform better. Whatever the reason is, 23-24 Speedo G League
I was never a fan of counting calories. I have always Another weight loss method being employed by
believed that watching the “quality” of the food you calorie counters is cutting back on calories hoping SEPTEMBER:
ate is more important. that some weight will be shed and that they can
swim faster since they are lighter. 14 Aquasphere
THE DIFFERENCE The truth is, yes, the weight might lessen but the Open Water Series Leg 2
BETWEEN THE NUMBERS power in the water won’t improve if you cut back
on calories. Not to mention that those who eat too Biathle
For calorie counters, it is always a question of which little suffer from a weakened immune system. Plus,
food item has less calories in it. The problem with generally, a person cannot eat too little forever. 18-21 UAAP Swimming
this is that it doesn’t take into account anything So, once you put your regular calories back in, the Competition
else beyond the number of calories. More than the weight gain will be even faster than the weight loss.
calories, a swimmer who wants to be healthy and fit PUBLIC POOL VENUE
should be looking at the quality of food being eaten. SWIMMING AND CALORIES
For example, a snickers bar is about 180 calories DIRECTORY
while a medium sized banana and a medium sized A swimmer faces lots of demands, just like other (METRO MANILA)
apple is 195 calories together. The calorie content athletes. With the typical training load of 3000-
may be similar, in fact the fruits are higher in 4000 meters a day for once a day training, a MARIKINA SPORTS ARENA
calories, but the quality of nutrients delivered into swimmer needs calories to fuel the activity. Without
the body are worlds apart. proper, high value nutrient calories, a swimmer Sumulong Highway corner Shoe Ave.,
A snickers bar has refined sugars, artificial will not be able to swim to his or her full potential, Marikina City
flavorings and artificial colors that contribute recover well or have a strong immune system.
to health problems. On the other hand, a banana Weight control for a swimmer should be done (632) 682-9573/943-2140
and an apple has high quality macronutrients, properly without sacrificing health and strength. Tuesday-Sunday
micronutrients and live enzymes. The natural Calorie counting is definitely not the answer.
8:00AM-11:00AM, 1-4:30PM, 5:30-9:30PM
Pool Detail: 50mx25m, 9 lanes, 4-5ft depth, roofed

PASAY CITY SPORTS CENTER

Derham St. corner FB Harrison, Pasay City
(632) 831-4792

Monday-Friday 8:00AM-11:30AM, 1:00PM-4:30PM
Pool Detail: 25m, roofed

PHILSPORTS SWIMMING POOL COMPLEX

(ULTRA POOL)
Meralco Ave., Pasig City
Tuesday-Sunday 8:00AM-11:30AM, 1:00PM-4:30PM
Pool Detail: 50m, 9 lanes, outdoor

AMORANTO SPORTS COMPLEX

Don A. Roces Ave., Quezon City
(632) 568-2137

Tuesday-Sunday 9:00AM-12:00PM, 1:00PM-4:00PM
Pool Detail: 50m, 8 lanes, outdoor

RIZAL MEMORIAL SPORTS COMPLEX

Pablo Ocampo Sr. St., Malate, Manila
(632) 525-2171

Tuesday-Sunday 8:00AM-11:30AM, 1:00PM-4:30PM
Pool Detail: 50mx20m, 4ft-8ft depth, outdoor

MAKATI AQUA SPORTS ARENA

J.P. Rizal Ext., West Rembo, Makati City
(632) 728-0381 to 83

Tuesday-Sunday 8:00AM-10:00PM
Pool Detail: 50m, 8 lanes, outdoor

D’ACE PLAZA INDOOR HEATED POOL

United Cor. Brixton St. Bgy. Kapitolyo, Pasig City
514-7520

Monday-Friday: 8:00AM-9:00PM,
Saturday: 8:00AM-5:00PM
Pool Detail: 25m, roofed

ACE WATER SPA INDOOR HEATED POOL

399 Del Monte Ave. Cor. Banawe St.
San Francisco Del Monte QC.
367-8041 / 367-8062

Monday-Friday: 8:00AM - 9:00PM,
Saturday: 8:00AM - 5:00PM
Pool Detail: 25m, roofed

2 SWIM PHILIPPINES

Jessie Lacuna, 20 Hannah Dato, 19 Franz Marquez, 18 Maria Aresa Lipat, 17 Axel Ngui, 20

FAST Ateneo Swim Team FAST Ateneo Swim Team University of Santo Tomas Tigersharks College of Saint Bendilde Torpedoes FAST Ateneo Swim Team

2014 SWIMMEAETMTHBEASSADORS

Imee Joyce Saavedra, 12 Ambrose Raymond Agustin, 17 Mary Angelic Saavedra, 17 Ralph Kevin Claveria, 18 Dahlia Claudia Locsin, 17

University of Santo Tomas Tigersharks Jr. De La Salle University Green Tankers University of Santo Tomas Tigersharks University of Santo Tomas Tigersharks University of Santo Tomas Tigersharks

3

HIGH PERFORMANCE SWIMMING

INJURY PREVENTION
W BY FUNCTIONAL FITNESS PERFORMANCE CENTER
e all know that swimming is among the most popular To start with, we need to understand the key areas we need to focus:
low - impact fitness activities and is considered to be one The importance of the CORE in power production, SHOULDER BLADE
of the best sports on your joints. But we need to be aware in linking the core power to the shoulder, and finally the ROTATOR
of the precautionary exercises that we need to follow CUFF that applies the forces to the water. Moreover, our body is

to determine if there are warning signs of a potential designed to move in a synergistic pattern. If these three areas do not

injury to watch out for. Some elite swimmers may tend to train more work efficiently as one, injuries may arise resulting from overuse,

than five miles per day. With this practice, you are putting your joints fatigue, imbalances, weakness, and overtraining.

through extreme repetitive motions. Here are some of the exercises that will help you prepare your muscles.

Among all the joints, the shoulder is the most commonly affected These exercises are divided into three categories so that it will be easier

by swimming injuries or overuse. Shoulder problems are one of most to identify the specific area that is working during exercise.

dominant issues facing the swimmers since it is a very mobile joint CORE – is a complex series if muscles, extending far beyond your abs minus
and being so mobile, it needs to be controlled by the muscles and your legs and arms. Functional movements are highly dependent on the core
ligaments that surround the joint. These shoulder problems may and lack of core development may lead to a predisposition to injury. These
result to a rotator cuff impingement – pressure on the rotator cuff muscles align the spine and pelvis of a person to resist a specific force,
from part of the shoulder blade or scapula as the arm is lifted, or a whether dynamic or static.
biceps tendinitis (painful inflammation of the biceps tendon ), or even

shoulder instability, in which the structures that surround the joint do

not work efficiently to keep the ball within its socket. SCAPULA – also known as “shoulder blade”, forms the back part of the shoulder
When it comes to health and wellness, prevention is far better than connecting the arm to the trunk of the body. This connection stabilizes the
the cure. There is no difference in swimming. Unfortunately, many arm and provides for arm movement at the shoulder.
people neglect this part. They just hit the pool without any designed
SINTPLROTATOR CUFF - is a group of muscles (supraspinatus, infraspinatus, teres
bleed: 227mm
minor and subscapularis) and their tendons. Together these four tendons
plan. Remember, faililanrgegst totrim:2p20rmempare is preparing to fail. Therefore, it stabilize the upper arm bone to the shoulder socket and allow the wide range
smallest trim: 200mm of motion in the shoulder.

is really important totyphesaafvetye:17a8.n75mimnjury prevention exercise program to

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Always bear in mind that in order to reduce the chance of experiencing
these kinds of injuries, you need to warm up, cool down and stretch
properly after your swim session. Strengthening the muscles around
your shoulders is another good preventive measure. Moreover, learning
the proper stroke technique from a coach is a good idea. And if your
shoulder starts to feel pain, STOP! Even after your workout and you feel
some discomfort or pain, take an ice pack or bag of ice and hold on the
area for about 3 – 5 minutes. This, along with some anti–inflammatory
medication should reduce the swelling and tenderness to help make
your next swimming workout more enjoyable.

Functional Fitness Performance Center Makati • Tel. No.: 4782248 • www.facebook.com/functionalfitnessmanila

4 SWIM PHILIPPINES

CONQUERING SRP at 1,400.00.
THE OPEN SEAS
Available in the following retail outlets:
BY JANINA TAN AQATX Swim concept store
Planet Sports Rockwell
F or swimmers used to swimming in the pool, swimming in the open seas may be Planet Sports ATC
daunting considering the waves, marine life and possible undercurrent that may PLanet Sports Trinoma
pull you into oblivion. If you’re scared to swim in the open seas, don’t despair, Planet Sports Shangrila
you’re not alone. When I first joined an open water swim, I feared sea snakes Planet sports BGC
more than anything. So here’s what I did to conquer my first open water swim. Planet Sports Century Mall
Planet Sports Filinvest
n FIND A PACE PARTNER – Swimming alone might creep you out, but if there’s 2 of
you, you’ll find yourself focusing on staying with your partner that you’d forget about
your fears in the water. If you didn’t register with another swimmer with the same pace
as you, you’ll eventually find another participant who has the same pace as you. Once
you’ve found that person, you can swim with them until the end of the race.

n SWIM BACKSTROKE WHEN YOU GET A PANIC ATTACK – When you’re doing a
long swim in the open seas, there will come a time when you suddenly think of all
the unfortunate things that may happen to you. In that moment, shortly switch from
freestyle to backstroke. Looking at the sky will somehow calm you down. When you’re
ready, transition back to freestyle and continue with the course.

n FOCUS ON WHAT YOU’RE SIGHTING AND KEEP LOOKING STRAIGHT – Stop
looking down into the deep blue sea and imagining what’s down there. Instead, keep
looking at what you’re sighting and you’re imagination will stop conjuring sea monsters.

n REMEMBER THAT THERE ARE SAFETY PROCEDURES IN PLACE – Before every race is a
briefing. If you’re really not confident in your swim, make sure you know what to do in case
you’d want to opt out of the race mid swim (whether it be raising your hands or swimming
to the nearest kayak). Race organizers also issue different caps to those who have qualms
about their swim, do ask your organizer about this if you’re not so confident.

At the end of the day, finishing an open water swim can give one a different sense of fulfilment
so I suggest you give it a try. If you have any questions regarding open water swimming, feel
free to send us a note at [email protected]. Hope to hear from you soon!

PRODUCT REVIEW BYDENISETIQUIA
(Swimmer: UPVST, Coach: D’Ace Seahawks)

HAQHUHASHPHHERE KAIMAN EXO

I had my hesitations when I first saw the design of the Aquasphere Kaiman Exo
because I found it a bit bigger than my usual pair of goggles. I’m also used to
goggles with no rubber lining for the lenses, but when I tried it, I found the pair
really comfortable and I had no problem adjusting to it during my swim training.
The clear lens of the goggles is great for indoor and night swimming, but I’d
suggest a pair with darker lenses if swimming in an open pool. It would be of
great use in open water swimming as the wide lenses give me a better view of my
surroundings. I’d recommend it for training and to open water swimmers because
it’s easy to adjust and very comfortable. I give it 4 stars because I like it, but at the
same time, I think the design could still be improved.

5

NXET NOCIMJRominguitand
Misay Lipat are
swimming their way

to greatness

BY SARAH MORAN

6 SWIM PHILIPPINES

ne thing winning athletes have
in common is their unswerving
commitment to their training plan.
Missing one training session becomes
a sin, which they’ll make up for by

Oworking twice or thrice as hard on
their next schedule. This is true for
young swimmers Mark Joseph “MJ”
Rominguit, 15, and Maria Aresa “Misay”
Lipat, 17. Both know the importance of discipline at a tender age.
Victory does come to those who persevere. While most of their
peers spend their spare time dabbling in social media or hanging
out at the mall, the two teenagers have dedicated their early
mornings and late afternoons to training in the pool.
“I train for two to three hours in the pool from Monday to Saturday.
Then every Tuesday, Thursday, and Saturday, I work out at the gym.
Minsan kahit ayaw, dapat gusto. That’s my motivation,” MJ says.
MJ was hailed Most Valuable Player (MVP) during the National
Collegiate Athletic Association (NCAA) competition last year.
He recently competed in Thailand, Vietnam, and Hong Kong and
is looking forward to a successful feat in Singapore this August.
His parents cajoled him to try swimming seven years ago when
basketball, which is his father and older brother’s favorite sport,
didn’t work out for him. “Apparently, I liked swimming and got
along well with my coach. He said that I had great potential that’s
why I took it very seriously,” MJ says.
Getting a scholarship at La Salle Greenhills because of
swimming is this lad’s greatest accomplishment thus far. “It gave
me confidence. One time, I was interviewed for a TV show and they
documented my activities for the entire day,” he shares.
The only girl in a brood of seven, Maria Aresa, who is called
Misay by her family and friends, started swimming when she was
seven years old. “All of my brothers and even my parents know
how to swim so I was pushed to excel even more,” she says.
“When it’s season or the competition is fast approaching, I train
twice a day for three hours: 5AM to 8AM them 4PM to 7PM. I don’t
eat junk food nor drink soda anymore. Discipline is indeed the
key,” she says.
For Misay, every training session is a big challenge; it’s both a
physical and mental challenge. She adds, “Sabi nga ng coach ko,
hindi lang body ang ginagamot ng swimming, mind din.”
She was given the Female MVP award during last year’s NCAA
competition and has beaten six records. Her most memorable feat,
she recalls, is when she placed fifth out of 16 competitors from
different countries in the 2012 Asian Age Group Championships in
Jakarta, Indonesia.
On top of all her awards, Misay said that what really cheers her
up is when she sees her family happy because of her achievements.
She says, “I was able to get a scholarship at the De La Salle
College of Saint Benilde because of swimming. It’s a greater
accomplishment to see my parents happy that I am able to help
them in my schooling and that I excel in academics and swimming
at the same time.”
Not everyone is given the gift to discover what one is good at—
and actually love doing it—at a young age. MJ and Misay are lucky
to have found what it is that they are good at; what makes them
worthy of such a blessing is that they nurture this gift with hard
work and commitment.

7

IN DEPTH

FEATURED SWIMMER What are your favorite events and best times?
100m Fly 1:11
AURA AQUINO 50m Fly 33
Both Record Breakers in STCAA 2013
FEATURED COACH
What are your greatest achievements?
• Palarong Pambansa 2013 – Bronze 100m Fly JAYVEE VILLAGRACIA, 32
• Palarong Pambansa 2014 –Gold & Bronze IM
• Relay, Freestyle Relay LAKE CITY SWIMMING CLUB
• 2009-2013 -132 Gold. 77 Silver. 40 Bronze.
Q: How long have you been coaching?
What is your typical day like? A: 12 years
Train twice a day. Monday-Friday, 5:00AM-
7:00AM; school from 7:30AM-3:00PM; sleep, Q: What made you decide to be a coach?
eat, and train again from 5:00PM-8:00PM. I do A: My passion for swimming
my assignements in school. Saturdays, dry land
trainings from 6:00AM-9:00AM; eat and then Q: What are you like as a coach?
play a lot of voxel-based games or watch anime A: Strict and a disciplinarian
or read manga comics.
Q: What are your most notable
What are your future goals? achievements as a coach?
To be part of the UAAP then Olympics perhaps. A: • Philippine Representative for

Who do you look up to? International Coaching Conference in
International: Ruta Meilutyte –Lithuanian Hungary –
swimmer, Olympic Gold medlaist and Record September-December 2009
holder at age 15 • No. 1 Swim Club in the Philippines 2009
Local: Arnel Aba –Multi-awarded endurance • 2005-2014 generates Palarong Pambansa
athlete; one-legged swimmer, cyclist, and runner and Sea Age swimmers

Describe yourself as a swimmer. Q: In your opinion, what makes a good
Jovial. In sports, you just don’t have to take it student-athlete?
personally! A: It’s a triangle-based relationship with
three corners being the swimmer on top and
FEATURED TEAM LAKE CITY SWIMMING CLUB the parent and coach on the lower edge. The
coach and parents serve as the groundwork
HEAD COACH: Jayvee Villagracia MOST NOTABLE ACHIEVEMENTS: or footing where the swimmer depend on
COACHES: Jerry Banaag, Raymond Belen, • No. 1 Swim club in the Philippines year 2009 raising his/her self-confidence.
Edison Santiago • Consistent champion team in Southern
NUMBER OF SWIMMERS IN THE TEAM: 50 Tagalog for almost a decade. Q: What do you think is the most
WHERE IS THE TEAM BASED: important attribute that an athlete must
San Pablo City, Laguna have?
A: Self-confidence

Q: How do you motivate your swimmer?
A: • By giving target time and goals

• By enlightening them of the benefits of
swimming like Scholarships

Q: What are your goals as a coach?
A: To have an Olympic swimmer

8 SWIM PHILIPPINES

BE SEEN

Speedo
G League
Championship

July 17-20
Rizal Memorial Pool

Speedo G League Leg 3
June 14-15
Celebrity Sports Club

9

BE SEEN

Take
Your Mark

June 1
Philippine Columbian

Association

First Plunge
May 31
Philippine Columbian Association

Speedo Swim Carnival
May 24
Philippine Columbian Association

10 SWIM PHILIPPINES

BE SEEN

Biathlete
June 15
Pico De Loro, Batangas

AQATX Opening
April 30
AQATX Store, 2nd flr. Glorietta 3

Aquasphere
Open Water Swim

Series Leg 1
June 15
Pico De Loro, Batangas

Biathle

11

Hanna Rafflyn Sales Amado Vicente Mendoza Paul Benedict Cucal Elisha Bernice Villegas

6 yrs old • Quezon City  9 years old • Davao City 8 yrs old • Makati City 7 yrs old • Bulacan

Team:  MCU R3 Sailfish Team:  Barracudas Swim Team Favorite event: Breaststroke Favorite event: Freestyle
Favorite Event:  Back and Breast Favorite Event:  Breaststroke What i want to be when I grow up: What i want to be when I grow up:
stroke What I want to be when I grow up:   To become a civil engineer because I An artist
What I want to be when I grow I want to be an engineer so I can want to build my own house someday. Person I look up to: My mommy
up:  Doctor invent things. Person i look up to: My mommy, Hobbies: Reading and painting
Hobbies: Swimming, dancing and Person I look up to:  My dad.   tita, tito, and lola who is very loving What I enjoy most about
watching cartoons Hobbies:  Playing computer games and supportive to me. swimming: Swimming is fun and it
What I love about swimming:  I Hobbies: Playing computer games, makes you healthy.
love swimming with my Kuya, reading, watching movies.
who is also a swimmer, and What I love most about swimming:
traveling with my family during to meet and have new friends.
competitions.

WANT TO BE SEEN IN SWIM KIDS? If you’re a swimmer 10 years and below, just email your answers to
the above questions together with your photo to [email protected]

SWIM WORKOUT Getting ready for your next open water swim’s easy with this specialized workout made just for you!
Should you have questions or clarifications regarding our workouts, feel free to email us at [email protected]
BY JANINA TAN

WEEK 1 WEEK 2 WEEK 3 WEEK 4

DAY 1 DAY 2 DAY 3 DAY 1 DAY 2 DAY 3 DAY 1 DAY 2 DAY 3 DAY 1 DAY 2 DAY 3

500m swim choice, 400m 400m 800m 500m 400m 400m 500m 400m 200m s 200m 400m
200m drill choice swim free, swim free, swim free swim free, swim free swim free, swim free swim free, wim free, swim free swim free,
WARM
UP 200m 400m 500m 200m 400m 200m 200m
pull free, drill free kick free pull free, kick free kick free, pull free,
200m 200m drill 200m
drill free, 200m drill free,
400m free, pull free 400m
kick free 400m kick free
kick free

8x100m kick free 6x400m 10x50m kick 8x200m kick 2x(10x100m 8x50m drill 8x200m 10x100m kick 10x50m drill 5x500m 8x200m kick 4x(5x100m)
with board - swim free - free - 10 secs rest free - 15 swim free) - free - 10 secs swim free free - 10 secs free - 10 secs swim free free - 10 secs swim free - fast-
15 secs rest secs rest 10 secs rest rest after each - fastest rest after each rest after each - maintain rest after each
10 secs rest after after each after each set, after each after every set, 4x500m maintain, set. 10x100m pull set, 5x200m swim set, 8x200m est maintain,
each set, 8x100m set (fastest 10x 50m pull 100m, 1 min swim free - 15 secs free - 10 secs free - 15 secs pace, pull free - 10 10 secs rest
MAIN pull free with pads maintain) free tiwh pads & set, 4x200m rest after moderate pace, rest after rest after each rest after each 15 secs rest secs rest after after each 100m,
SET & pullbuoy - pullbuoy - 10 secs pull free - 10 15 secs rest each set set, 10x100m set, 8x100m pull after each each set, 10x50 1 min rest after
10 secs rest after rest after each every set after every set swim free - 10 free with pads & swim free - 10
each set, 10x50m set, 10x100m secs rest secs rest after pullbuoy - 10 secs set secs rest after each set
swim free - 10 secs swim free - after each rest after each set
rest after each set 10 secs rest after each set each set
set

COOL 400m 200m 400m 200m 800m 400m 500m 500m 400m 400m 300m 300m
DOWN easy swim easy swim easy swim easy swim easy swim easy swim easy swim swim free easy swim easy swim easy swim easy swim

TOTAL 3200m 3800m 3200m 3400m 3800m 3200m 3300m 4000m 3500m 3500m 4200m 3500m