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Swim like an Orca, but faster !

Feb 21 & Feb 23 workouts

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by , February 24th, 2009 at 05:22 AM (466 Views)
Saturday Feb 21, 2009
After a few days of just not having the energy I returned Saturday 7-8:30am, swam with our local YMCA, The resident coach is busy with the High School team, so its more of a "lap swim" session. This is where I grab a w/o and try to focus on staying on the intervals, and try not to socialize too much.
I borrowed one of Jacki Hirsty's, Stroke/IM w/o from 2/16-2/20, that looks like this:
STROKE/IM
WARM UP 300 CHOICE FR

SET 1 MIX STROKES
4 X 75 KICK/DRILL/SWIM @ 1 : 10 (about 10 sec rest) (IM order)
4 X 50 DRILL/SWIM @ 0 : 50 (about 10 sec rest)(IM Order)
4 X 50 DESCEND @ 0 : 45 (about 10 sec rest)
(Im order)
SET 2
8 X 200 @ 3 : 20
1) 200 FREE (about 45 sec rest)
2) 150 FREE/50 STROKE (about 35 sec rest) Fly
3) 100 FREE/100 STROKE (about 25 sec rest) BK
4) 50 FREE/150 STROKE (about 15 sec rest) BR
5) 200 STROKE (about 10 sec rest) BK
6) 150 STROKE/50 FREE (about 15 sec rest) skip
7) 100 STROKE /100 FREE (about 25 sec rest) skip
8) 50 STROKE/150 FREE skip
SET 3
2 X THIS SET:
200 PULL @ 2 : 50 (about 15 sec rest)
50 SWIM @ 0 : 40 (about 5 sec rest)
50 SWIM @ 0 : 45 (about 10 sec rest)
50 SWIM @ 0 : 50 (about 15 sec rest)
SET 4
4 X this set (one each stroke):
50 KICK @ 1 : 00 (about 10 sec rest)
25 SWIM @ 0 : 30 (about 12 sec rest) all FR
YARDAGE: 3600 3000
Had to skip 6-8, a little too much after a few days off.
Monday Feb 23,2009
Officially joined (i think) the Aquasol Masters, since I can't make all the workouts, I drop in once a week, then swim with the YMCA the rest of the week.
Coach Janine is really cool, she has an eagle eye for stroke, we did:
Warm 300
4x50 K on 1:00 (kicked the edge of the pool, ouch)
6x200 FR on 3:45 (my worse 200's ever, got winded and had to do half of the turns open.)
4x100 drill/stroke (1/2Fly BK, BK, BR, BR)
5x50 Sprint on 2:00 do :30's ( My first one was :28, :29, :30,:31, :34)
Its an hour w/o, but I came away with more instruction on what to focus on, keep my head down on the fly drill, keep my ears underwater on the BK...etc

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