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Fast Food Makes for Fast Swimming!

Wed, Nov. 14, 2012 7:00-9:00pm

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This is the first workout where a few of the high school girls came back to practice from the high school season that ended. They were in for a rude awakening as well. Sty thing was that we had 7 in our lane, and it made for difficult swimming at times.

Warmup:
600 (25 Free/75 Breast)
(600/600)

Kick Set w/ fins (did SDK on back)
4 Rounds of:
  • 1 x 200 @ 3:00 (the easiest part)
  • 1 x 100 @ 1:25
  • 1 x 50 @ :40
I was 4th out of the 7, and luckily #5-7 in the lane weren't good kickers, or they weren't putting forth the effort (which I think is more the case).
(1400/2000) <--notice how 3/4 of our yardage is kick?

6 x 200 Free Pull @ 3:30 Desc. 1-3 (yeah right!)
did the first one easy (2:20) and was running into the back of the lap traffic. After this I'd catch them by the 125 or so, and have to do front scull for a 25, then I'd rest :10-15 seconds and swim the last 50, yet still run into them again.
Coach John said to me that it was a "Cluster out there...and you know what I mean to say."
It was a true mess in there, and he said we're not going to be able to do things like 200s like this, and are in dire need of more pool space.
(1200/3200)

16 x 25 Swim w/ fins @ 1:00
Odds Fly, Evens Free -- GO FAST!! I did SDK to 15 Meters or more on each

400 Stretch out swim
(800/4000)

At this point we went into the deep tank which is about a 12 yard square tank, and lined up around the perimeter with kickboards and kicked the perimeter trying to get a whirlpool action going in the pool. We were told to push off each of the 4 corners to keep it moving, and this was fun, but for some reason the kids couldn't push off the walls very good (kinda like in normal swimming), and I'd keep running them over. We did stuff like this for about 10 minutes or so.

Then back to the regular pool:

8 x 50 @ 1:30, 2 of each stroke in IM Order
Odds Drill, Evens Sprint
Fly :30
Back ???
Breast :36
Free :28

200 EZ and out

------------------------
4600 plus the deep tank kicking stuff

A fairly EZ practice, once we finished that opening kick set. Tomorrow will be the last team practice of the week, as we have a 3 day meet weekend out in Cheney, WA. I'm only going to swim on Sunday.
200 Fly, 200 Back, 200 Free.

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