F3Aquaman (@f3_ao_aquaman) 's Twitter Profile
F3Aquaman

@f3_ao_aquaman

Thursday 5:30 a.m. at Optimist Pool, 5902 Whittier Drive, $4 or less with card. Goggles are helpful if you're new, or even if you're not.

ID: 875164009674223616

linkhttps://docs.google.com/spreadsheets/d/1-DzRvbF-6-VxfCAlRqinOLa55f909OkK7crt5I5CPFs calendar_today15-06-2017 01:32:14

892 Tweet

166 Followers

254 Following

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

We did: - a 7-minute warmup - this pyramid: 25-50-75-100 IM-125-125 and back down - 8 75s (odds 3-5-7, evens regular) - 4 100s on 2:00 but going around Reggie Jones pace for each) - 50 cool down

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

Super fun Aquaman Q this morning from @_DavidSmyth. Everybody loved it, especially Dice, but also Andy McKay Zack Bolen Travis Leager + Rain Man and Mogul. It was maybe 7 of us, maybe 8.

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

We did: - an 8-minute warmup - this pyramid: 25-50-50-100 IM-125-125 and back down - 8 75s (odds IM, evens free) - 5 100s (swim-kick-IM-pull-swim) - 50 cool down So, lots of IM.

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

We did: - an 8-minute warmup - 10 50s on 0:50 - this pyramid: 25-50-75 IM-100-100 and back down - 5 100s (swim-kick-IM-pull-swim) - 3 100s on 1:40 - 100 cool down

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

We did: - a 5-minute warmup - (25-50-75-100)x4 - 6 100s (more and more IM in each till the middle two, then less and less) - 6 50s on 0:60 (medium fast pace) - 100 cool down

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

If you're looking for Diver Down, for the foreseeable future it's at Optimist, not Pullen. Lane availability has been a little more dependable at Optimist. The website was out of date for a while, but is accurate now.

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

We had a big time this morning at Wake County's most popular Thursday workout. F3LacesOut brought the heat to Zack Bolen Dice Andy McKay @_davidsmyth Clayton Allen Travis Leager + Rain Man, Pool Boy, and Mogul. It was weird! But swimming is weird, so . . .

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

We did: - a 7-minute warmup - this pyramid: 25-50-75-100 IM-125-125 and back down - 10 50s on intervals - 5 75s on intervals but slow-med.-fast - 5 50s on slightly faster intervals than the previous 50s - sprint 25 - 100 cool down

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

It was cold outside, but Dice brought the heat to Aquaman. Zack Bolen and Andy McKay talked A LOT about numbers, while Travis Leager @_DavidSmyth, Mogul, and Pool Daddy swam regular style.

F3Aquaman (@f3_ao_aquaman) 's Twitter Profile Photo

We did: - a 6-minute warmup - this pyramid: 25-50-75-100-100 and back down - 15 50s on 0:60 (going 3 seconds faster for each set of 3) - 6 50s on 1:15 (choice down, walk back) - 2 50s on 1:30 (faster than the last 50s on the big set) - 4 25s