Adventures in Swimming

Coached the Sharks SCY

Last week I only got to swim one day.
Stared out better this week.

I swam last friday's workout after work

300 swim, 200 Kick, 200 pull

1 x 400 ~ 50 Glide, 50 Smooth

12 x 50

1-4 25 Drill/25 Swim :all on :50
5-8 Even Pace
9-12 Descend

1 x 100 FAST
1 x 100 EZ

1 x 400 Pull, Build by 100

12 x 50

25 drill / 25 back
2 x 50 Hard Pace Back
1 x 50 Smooth EZ Free

1 x 100 Fast Kick
1 x 100 Ez swim

4 x 50 Warm down

The Sharks Swam this
Intervals are for the crazy lane

300 swim

2 x 100 ~ 25 Drill / 75 Build
4 x 75 ~ 25 Kick / 50 Swim
6 x 50 ~ Descend 1-3, 4-6
All about :15 rest

3 x 200 Desc 2:40
3 x 50 Kick Recovery :10r
3 x 150 Desc 2:10
3 x 50 Kick Recovery :10r
3 x 100 Desc 1:25
3 x 50 Kick Recovery :10r
3 x 50 Desc :40

Warm Down

I love too see 2 lanes racing on the last one of every descend.
on the 200's they went from 2:20 down to 2:08
Not sure on the 150's I has helping others
100's from 1:05 to :59

Last friday's practice I saw a couple of best swim's from a few of our swimmers.
One in particular whom could barely make 1:45
for a 100 when he started can now do a 1:17.
AWESOME!!!!!