View RSS Feed

Adventures in Swimming

MUST swim more this week

Rate this Entry
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!!!!!

Submit "MUST swim more this week" to Digg Submit "MUST swim more this week" to del.icio.us Submit "MUST swim more this week" to StumbleUpon Submit "MUST swim more this week" to Google

Categories
Uncategorized

Comments

  1. evmo's Avatar
    Nice! Who was doing those times?
  2. Bo Martin's Avatar
    Quote Originally Posted by evmo
    Nice! Who was doing those times?
    Jim and Peter
    David swam Back for the whole thing!