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TJ's Blog of Slow Swimming!

Sprint Free Day

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by , February 2nd, 2009 at 01:46 PM (645 Views)
11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla Bettis

Warmup
400 free - every 4th length catch up
4x25 partial-full recovery free drill
8x25 free on :25 - descend by 4s

3x100 all out free on 3:00 - I went 1:15, 1:16, and 1:15. The fastest I've ever gone in practice was 1:17, so these were great for me. As an experiment, I tried swimming a very easy 50 between the 2nd and 3rd 100. I felt much better after doing that than after just standing around waiting for the 2nd 100 to start.
150 EZ free on 3:00
100 all out free on 3:00 - I went 1:14.3!

6x150 on 3:00 - Odds, extra long walls, last one was EZ warmdown! I cruised these and finished them all in 2:20.

Notes: I competed in a mountain bike race yesterday and I felt sore and tired during warmup. It didn't seem to hurt me too badly during practice though.

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Updated February 2nd, 2009 at 03:57 PM by Iwannafly

Categories
Swim Workouts

Comments

  1. jackparker's Avatar
    Great job yesterday.....you were going to lap me if we'd have had to make another round on that mud-bog.
  2. The Fortress's Avatar
    Nice 100 frees, TJ!!! I routinely do easy swims between sprints when I'm doing them on a generous interval. I think it helps too.
  3. Iwannafly's Avatar
    Thanks Jack. I really had fun with that race yesterday! Despite the mud and the muck!
    Thanks Leslie. Everybody in the faster lane took an easy 50 between 100s, so I tried it and I think I will adopt it.
    I'm excited about swimming the 100 fly and the 50 free in Richmond. I will taper for 1 week since my base is not near yours, Ande's, or Chris'! That should be plenty for me.