Fast Food Makes for Fast Swimming!

Warmup:
400 Free
400 Kick on side w/ board (right side/left side) place 1 arm on board, lay head on arm and kick
10 x 100 Free Pull @ 1:30 breathe every 3 & focus on rolling from the hips

16 x 75 Kick w/ fins @ 1:10 did SDK on back (went 1:01-1:05)
I sooooo wanted this to end around #12 or so.

Main Set:


6 Rounds of:

• 200 Free Desc. 1-3, 4-6 @ 3:15 (last 50s always FAST "use your legs")
• 2 x 25 Free SPRINT @ :45
• went 2:20/2:15/2:11 then 2:22/2:15/2:09 - didn't really feel like GOING FOR IT tonight.
• the 25s I "faked it" on the sprinting...it's only a 25.

200 EZ


20 x 50 IM Order @ 1:00

• 5 of each stroke
• EZ, Fast, EZ, Fast, EZ

400 Swim cooldown

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6100 Yards


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Out of the first 3000 yards, 1600 of it was kicking! ...and then the somewhat kick intense descending set with the sprints in the main set as well. Then the FAST FAST IM stuff at the end... I'm dead...

As the coach gave the main set, he asked us, "Do you guys know why we're doing these types of sets all the time?"
My smartass self replied "Because we love it!"
That got a smile and a "good answer" out of John. Then he said, "actually it's to train your bodies to negative split your races without even thinking about it."

Believe me, it works. I was able to do my first ever negative split race (that I can remember) in my 500 last weekend.