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Of Swimming Bondage

Sprint Sunday

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by , April 16th, 2012 at 01:45 AM (49 Views)
For my other bonus workout of the week, I took some ideas from one of Fort's workouts for sprinting, modified them with my own warmup, threw on my B70 leggings and a speed cap, and had some fun:

  • Warmup (1,800)
    • 1 x 400: 100 free, 300 IM k/d/d
    • 8 x 50: on 1:00, 2 each stroke, odds kick/drill, evens build
    • 2 x (4 x 50): 3 free on 0:45 trying to hold 35s (was 33-34s), 1 easy on 1:00
    • 8 x 25: on 0:30, odds 15M burst IM order, evens easy
    • 1 x 100: easy
    • 4 x 25: w/long fins, odds SDK, evens breast pull/flutter
    • 4 x 25: w/short fins and paddles, 5-6-7-8 fast free strokes off the wall
    • 1 x 100: easy

  • Sprints:
    • 1 x 25-75: 25 from blocks fast fly, 75 easy
    • 1 x 50 - 100: 50 from blocks fast free (0:27-), 100 easy pull
    • 1 x 75 - 125: 75 IM fast from blocks, 125 easy pull
    • 1 x 100 - 3 x 50: fast from blocks free, was 0:59-; 50s easy pull


TOTAL: 2,500 SCM

Commentary:

  • Nicely done.

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Swim Workouts

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