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Fast Food Makes for Fast Swimming!

Tues, Oct. 9, 2012 7:00-9:00pm

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by
USMS Memberjaadams1
, October 10th, 2012 at 12:55 AM (520 Views)
I was tired most of the day after yesterday's 6100 yard workout...and then John threw us this intense non-freestyle workout:



Warmup:
400 Free DPS Build

12 x 50 Core Kick w/ fins @ 1:15 (this was easy)
10 x 50 Flutter Kick w/ fins @ :45 (this was not so easy*) (held :40-:41s)
*I do use the short fins while everyone else has long fins...makes a difference

10 x 25 V-Sit Scull @ 1:15
(1750/1750)


Main Set:
10 Rounds of
  • 100 Stroke (non-free) in groups of 2 (EZ 100/Fast 100) @ 1:45
  • 2 x 25 Sprint of the same stroke @ :45
(Went Fly/Back/Breast/Breast/Back) for my "groups of 2"
100s fast times: 1:07, 1:12, 1:18, 1:19, 1:11

200 EZEZ
(1750/3450)

16 x 75 (4 times through IM Order) @ 1:45
  • Build a 50 (this means increase kick intensity)
  • :10 rest @ 50
  • SPRINT a 25 (mega kick)
  • recover before next sendoff
(1200/4650)

250 EZ

-----------------------
4900 Yards


Not a huge amount of yardage...but it sure feels like a lot right now...
It's gonna be a looooooong day tomorrow...

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Categories
Swim Workouts , Daily Practices

Comments

  1. Awf1975's Avatar
    hi,

    I know what flutterkicks are.... But, what is core kicking?
  2. jaadams1's Avatar
    Quote Originally Posted by Awf1975
    hi,

    I know what flutterkicks are.... But, what is core kicking?
    "Core Kicking" as my coach calls it are dolphin kicks on your back, with your arms extended overhead, but out of the water. You are seated into somewhat of a sitting position rather than a laid out streamline. Not fast, but works your core. Usually done with fins.
  3. knelson's Avatar
    I don't know if we've done exactly that stroke set (the 16x75), but it's certainly very similar to the ones we do.
  4. The Fortress's Avatar
    Can see why you were tired after that one!

    1:15 is not a lot of time for a V sit scull. Those take forever for me.

    You're just cheating yourself with short fins! The long ones are better for building leg and core strength and working on streamlining.
  5. aztimm's Avatar
    Doesn't your team do doubles, or do you only do the evening session?

    Most of the kids groups at Kino do doubles, certainly those at your level. Heck I was talking to a 12 year old recently who was excited to be starting doubles twice a week.
  6. qbrain's Avatar
    Quote Originally Posted by aztimm
    Most of the kids groups at Kino do doubles, certainly those at your level.
    But one of those is probably the HS team during the school year.
  7. aztimm's Avatar
    Quote Originally Posted by qbrain
    But one of those is probably the HS team during the school year.
    Kino is only a junior high

    But as far as I know, the high school teams who use the pool only swim once a day, if that.
  8. jaadams1's Avatar
    Quote Originally Posted by The Fortress
    Can see why you were tired after that one!
    exactly
    1:15 is not a lot of time for a V sit scull. Those take forever for me.
    Sounds like gridge material... (btw, I'm doing them on approx. 45 seconds or so...maybe a little less. )
    You're just cheating yourself with short fins! The long ones are better for building leg and core strength and working on streamlining.
    I know
    Updated October 10th, 2012 at 08:33 PM by jaadams1
  9. jaadams1's Avatar
    Quote Originally Posted by aztimm
    Doesn't your team do doubles, or do you only do the evening session?

    Most of the kids groups at Kino do doubles, certainly those at your level. Heck I was talking to a 12 year old recently who was excited to be starting doubles twice a week.
    Our team doesn't do doubles, at least not at this time. In the summer time they were, and I'm sure during Christmas break they will too. The mornings just won't work with my schedule at all though. This year I'm required at work early than last year, so had I not joined up with the age groupers, I may not have been swimming very much at all this year.
  10. jaadams1's Avatar
    Quote Originally Posted by qbrain
    But one of those is probably the HS team during the school year.
    HS team...haha HS swimming programs are a joke around here.