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Fast Food Makes for Fast Swimming!

Mon, Nov. 26, 2012 7:00-9:00pm

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Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine.
Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set.


Warmup:

600 (25 Free/25 V-Sit Scull)

9 x 50 Kick w/ board @ 1:10 Desc. 1-3

10 x 75 Free Pull @ 1:15 (held :47-:48s)
(1800/1800)

Kick Set:

10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these
(1000/2800)

Main Set: (circuits) 1:00 rest between stations to transfer

My group started in the deep tank at station #1
10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00
--pushoff, breakout and sprint (minimal streamlines)

#2
SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning)
10 x sprint bursts @ 1:00
(250 yards in 20 minutes / 3050)

#3
Freestyle
5 x 100 @ 2:00 best average
(went 1:00, 1:02, 1:02, 1:01, 1:00) tiring

#4
Strong Stroke
5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s)
(went 1:07, 1:04, 1:08, 1:05, 1:09)

#5
Weak Stroke
5 x 100 @ 2:00 best average - did Back
(started 1:15ish, then brought them down to finish 1:11s on the final 2)
(1500/4550)

250 EZ

------------------------
4800 Yards


USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.

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Comments

  1. The Fortress's Avatar
    Minimal streamline on a burst?! I either do the whole thing streamline or forego the streamline altogether.

    Very nice workout.

    Have someone time you to the 15 m on that backstroke start! :-)
  2. jaadams1's Avatar
    Quote Originally Posted by The Fortress
    Minimal streamline on a burst?! I either do the whole thing streamline or forego the streamline altogether.
    Our deep tank is only 12 yards (maybe) long, and has no markings of any kind, so you have to be careful with how you swim in there. Don't want any collision accidents at high speed. Otherwise, our coach does preach the underwater work in the regular pool.



    Very nice workout.

    Have someone time you to the 15 m on that backstroke start! :-)
    Thanks. You'll beat me in a 15M backstroke race, my starts are basically nothing on backstroke. I can't get my feet placed well enough in relation to my body to get any arch over the water, or slip badly as well. Plus, I don't care to practice backstroke starts either. I'm classifying backstroke as my worst stroke now, and it's mainly used as recovery from the fly in an IM.