IM by set

Last time, we told you that we were now AdvoCare distributors.  I’m going to tell you about my favorite product today, Spark.  Remember, feel free to skip this and just go down to the workout.

I took this first part straight off the website:


AdvoCare Spark®

Vitamin & Amino Acid Supplement
AdvoCare Spark® is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.* It’s sugar free with more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won’t overburden or over stimulate your body.* AdvoCare Spark® contains an effective amount of caffeine to give you the quick boost you’re looking for, B vitamins to enhance your body’s natural ability to produce and sustain its own energy, and neuroactive amino acids that help increase your mental focus and alertness by supporting your brain’s ability to receive and send messages.*

Key Benefits
– Enhances mental energy and focus*
– Provides support for long-lasting energy*
– Helps fight occasional drowsiness*
– Over 20 vitamins, minerals and nutrients*
– Sugar-free*

Directions for Use:
For ages 18 and older.
Blend, shake or stir contents of one pouch or one level scoop into 8 fluid ounces of water.

Pregnant or nursing women should consult a healthcare professional prior to use. Not for use by persons who are sensitive to caffeine or choline.

AdvoCare Spark® contains 120mg of caffeine.”

Spark comes in either packets (14 pouches per box) or a canister (42 servings) in these flavors:

Watermelon, Mango Strawberry, Pink Lemonade, Mandarin Orange, Fruit Punch, Grape, Green Apple.  I’m going to be honest, I do not like the mango strawberry or green apple.  I really don’t like anything that tastes like green apples except actual green apples.  I also don’t like mangos and I felt like that was the main flavor that came through.  My favorite flavors are grape and fruit punch.  I love to add these to my water to use during my daily workouts and/or in the afternoons.

Here’s our link again:

To get to the Spark information and order page, click on the link above and you will see SHOP PRODUCTS BY.  Under that, you will see LINE.  Click on that and Spark can be found in their ACTIVE line.

Now on to the workout…

Underwater Travel = streamlined underwater butterfly kick, coming up for air as needed.


300 easy free (warm-up)

6×50 free (25 kick/25 free) on the 1:10

12×25 IM order on the :50

4(3×50) IM by set sprint on the 1:20 – swim 3×50 fly, 3×50 back, 3×50 breast, 3×50 free

12×25 underwater travel on the :50 (use fins if you have them)

200 easy swim (cool down)

= 2000


400 easy free (warm-up)

8×50 free (25 kick/25 free) on the 1:00

16×25 IM order on the :40

4(4×50) IM by set sprint on the 1:10 – swim 4×50 fly, 4×50 back, 4×50 breast, 4×50 free

16×25 underwater travel on the :40 (use fins if you have them)

200 easy swim (cool down)

= 2600


500 easy free (warm-up)

10×50 free (25 kick/25 free) on the :50

20×25 IM order on the :30

4(5×50) IM by set sprint on the 1:00 – swim 5×50 fly, 5×50 back, 5×50 breast, 5×50 free

20×25 underwater travel on the :30 (use fins if you have them)

200 easy swim (cool down)

= 3200


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