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  1. Sprint Day for Monday Motivation

    by , November 18th, 2019 at 12:13 PM (Middle Aged Distance)
    Truth be told I'm not sure I was ready for this today early on a Monday, but I have a meet this weekend so I'm sure I needed it. I didn't write this one, it's courtesy of my coach. I have to admit for being a sprinter, I don't enjoy sprint workouts so I just tried to focus on turns and finishes.

    W/U (800):

    400 swim mix
    200 kick IMO by 50
    200 - 25 1/2 kick 1/2 sc, 25 dr

    Breath Control (400):

    400 swim
    1st 100 - Breathe every 5,4,3,2 by 25
    2nd 100 - 2 breaths each 25
    x2
    *Note: I did the 1st 200 w/ paddles, then took them off for the repeat.

    Main (1500):
    *You can bank the rest on all the easy swims

    20x50 @ 1:00
    1 fast, 1 easy
    2 f, 1 e
    3 f, 1 e
    4 f, 1 e
    5 f, 1 e

    20x25 - All easy @ :30
    1 f @ :20
    1 e
    2 f @ :20/:25
    1 e
    3 f @ :20/:25/:30
    1 e
    4 f @ :20/:25/:30/:35
    1 e
    5 f @ :20/:25/:30/:35/:40
    1 e

    300 easy choice cool down

    Total: 3000
    Categories
    Swim Workouts
  2. Weekend Workouts

    by , November 18th, 2019 at 09:28 AM (Swimming Through Jello)
    Saturday, 11/16/2019 Pool Workout

    200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

    5x50 :50 best average (:30) + 50 ez
    5x50 :55 best average (:29) + 50 ez
    5x50 1:00 best average (:27 mid) + 50 ez
    5x50 1:05 best average (:26 mid) + 50 ez
    5x50 fly 1:10 best average (:27 first, then slowly died :P) + 50 ez

    4x IMO{50 1:00 1st 15 fast
    50 1:00 middle 15 fast
    50 1:00 last 15 fast
    100 k ez NTOB}

    200 warmdown

    3700y


    Sunday, 11/17/2019 Garage Workout

    w/53# KB
    4 rounds
    20 RKBS
    5/arm KB snatch
    to backyard and back overhead carry, switch arms halfway


    Monday, 11/18/2019 Pool Workout

    Coach didn't show up so I did double duty. Kinda incoherent workout at last minute.

    1000 mix

    fr D1-3{3x100 1:30
    3x50 :50
    3x25 :30}
    25 ez

    p/pads D1-3{3x200 3:00
    3x100 1:30
    3x50 :50}

    k/fins D1-3{3x100 1:30
    3x50 :50
    3x25 :30}
    25 ez

    4xIMO{2x25 streamline k :40
    2x25 power drill :35
    2x25 sw fast-ish :30
    50 ez 1:00}

    100 warmdown

    4300y
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