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  1. Thursday 6/27/19

    AM LCM w/ BASH @ Main Pool "Bill Whatley's Famous 'Twelve Fifties'"

    4x200 @ :10 rest
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - BK 75 swim/25 kick S-line
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - I.M. 25 drill/25 swim

    12x100
    1 @ 1:40 FR swim w/ SNKL
    1 @ 1:50 I.M.
    1 @ 2:10 FR kick w/ BD + SNKL

    6x150 @ 2:30 breathe every 4 (to opposite/non dominant side) pull
    6x50 @ 1:00 25 BUF/25 SMOOTH

    6x50 @ 1:00 @ 400 PACE (33.12*, 33.83, 33.37, 33.53, 33.53, 33.78)
    1:00 REST
    6x50 @ 1:00 @ 400 PACE (33.50, 33.78, 33.53, 33.98, 33.81, 33.56)
    * #1 was from a dive, all 12 were "to the feet" (flip turn)

    200 EZ

    Total: 4000

    Bill came up with this set when I was in high school, but the original set is a little different than how I did it today. It is 12x50 @ 1:15 @ 200 PACE. As Bill has gotten older (some might say "softer), the set has changed a little to where the kids do the 50s in sets of four, with a bonus :45 between each set, diving #1, #5, and #9. Since I am not planning to race any 200s at my taper meet in two weeks, I opted to tweak the set for 400 pace. I felt that lowering the interval and increasing how many reps I did in each "set would help offset. I took the 1:00 bonus rest primarily to keep me staggered and avoid running over the two swimmers in my lane doing the "regular" 12x50. Without the extra minute, I would have collided with them and then ran them over and then would have been leaving at the same time on the clock as them. It just worked out better for everyone this way
    Categories
    Swim Workouts
  2. 6/27/19 Workout

    by , June 27th, 2019 at 09:45 AM (Swimming Through Jello)
    Thursday, 6/27/2019 Pool Workout

    Swam with the college kids today for the hour I had... or at least, tried to. Ran out of gas by the end!

    300 fr 5:00
    2x50 fr dr/sw 1:00
    200 fr 3:20
    3x50 bk dr/sw 1:05
    100 fr 1:40
    4x50 IMO dr/sw 1:10
    50 fr

    4x50 k 1:10
    4x100 p 1:35
    4x50 k 1:05
    4x100 p 1:30
    4x50 k 1:00

    2x100 k/fins 1:35
    4x50 IMO 200 pace w/fins :55

    100 warmdown

    3000m
    Categories
    Uncategorized
  3. Wednesday 6/26/19

    AM LCM w/ BASH @ Main Pool
    PM LCM @ Main Pool "BASH Last Chance Meet"

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:20 FR kick H.A.S.
    1 @ 2:10 75 FR kick H.A.S./25 swim
    1 @ 2:00 50 FR kick H.A.S./50 swim
    1 @ 1:50 25 FR kick H.A.S./75 swim
    1 @ 1:40 swim
    5x50 @ :10 rest w/ SNKL
    1 - FR kick H.A.S.
    1 - 12.5 swim/37.5 FR kick H.A.S.
    1 - 25 swim/25 FR kick H.A.S.
    1 - 37.5 swim/12.5 FR kick H.A.S.
    1 - swim

    7x150 @ 2:40 50 FR swim/50 STRK kick/50 FR swim w/ SNKL
    #1/4 - STRK = FL H.A.S.
    #2/5 - STRK = BK S-line (moved SNKL to side)
    #3/6 - STRK = BR H.A.S.
    #7 - STRK = FR H.A.S.

    4x
    2x50 @ :55 12.5 FAST UW kick/12.5 SMOOTH swim w/ fins
    2x100 @ 1:25 STRONG FR kick w/ fins + BD

    3x300 @ 4:30 D1-3 (4:02, 3:54, 3:48)
    100 EZ

    Total: 4000

    PM Swim:

    400 swim w/ SNKL
    6x50 @ :10 rest
    2 - kick w/ BD
    2 - drill
    2 - 25 BUF/25 EZ

    25 DIVE FAST/75 EZ

    50 FR - 27.51 - Great opening 25-30 meters, but when the pool depth goes to 3.5 feet, I could feel the difference!

    300 EZ

    100 FL - 1:06.20 - Felt smooth and strong for about 80 meters. Faded some down the home stretch but considering my training and the fact I practiced this morning, it wasn't all that surprising. Underwaters felt good.

    200 EZ

    Total: 1450