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Fast Food Makes for Fast Swimming!

Mon, Nov. 5, 2012 7:00-9:00pm

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Warmup:
600 (25 Back/25 V-sit scull/25 Free/25 V-sit scull)
My v-sit stomach muscles were hurting today...this wasn't fun.
(600/600)

Now on to the fun...

10 x 100 SDK on back w/ short fins @ 1:25 (held 1:19-1:21s)
(1000/1600)

10 x 100 Free Pull @ 1:30 breathe every 3 (went 1:08s, desc'd down to 1:05s)
(1000/2600)
as we finished this set, John says "grab your fins and boards" Uh-oh...

10 x 100 SDK on back w/ short fins @ 1:20!! (I made them, held 1:15-1:16s)
very surprised that I was able to do this

200 EZ
(1200/3800)


Main Set:

2 Rounds of:
  • 400 IM (50 relaxed, 50 FAST)
  • 300 Free (50 relaxed, 50 FAST)
  • 200 IM (25 relaxed, 25 FAST)
  • 100 Free All FAST
First Round through - interval is LIFO + :30 rest
Second Round though - interval is LIFO + 1:00 rest

400s went 5:10/5:05 (ran into lap traffic at the end of these)
300s went 3:32/3:25 (a little lap traffic on 2nd one)
200s went 2:32/2:25
100s went 1:02/:59

100 EZEZ
(2100/5900)

8 x 100 Free @ 1:20
I chose to alternate odds Fly/evens Free
Flys held 1:09s-1:11s
Frees just cruised them around 1:10s, last Free was about 1:05

(800/6700)

300 EZ

---------------------------
7000 Yards


Most we've done in a 2 hour practice, and 2000 of these yards were high intense fin kicking as well. Definitely a kick in the ass practice. I'm off to soon...maybe.

They're going to start doing morning practices as well on Tues/Thurs. mornings for an hour and a half, but (lucky for me) I have to be at work by 6:00am and can't make them. Dang... Though they would be good for me.

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Comments

  1. pwb's Avatar
    Wow! I would've been toasted and considered the 20 x 100 kick as the main set. Most excellent workout. Awesome effort and results.
  2. jaadams1's Avatar
    Thanks Patrick. It wasn't too bad. But you can't just "jump right in" to these sets...it took me a while to get to where I could make the 10x100s without cramping...now we're getting faster and faster on the intervals. I can't wait (well, I can) for the 1:15 interval!!