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Fast Food Makes for Fast Swimming!

Sat, Dec. 15, 2012 11:00am -12:40pm at the YMCA

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Warmup:
(200 Free, 100 Kick w/ board, 200 Free Pull) x2
(1000/1000)

2 Rounds of 10 x 50
  • 1st Round (odds free, evens fly) 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40 right into
  • 2nd Round (all Free) 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40, 2 @ :35
(1000/2000)

Main Set - My Awesome Distance Set
I've always loved 300s for training distance...it's long enough for long swimming, but short enough that you can put near max effort into each swim and not totally kill yourself when needed.

8 x 300 Free @ Desc. Interval:
  • Start @ 4:30, then drop :10 off interval on each successive rep
  • Final 300 is @ 3:20 - make it!
  • I averaged about 3:30s for the majority of these, on #7 (3:30 interval) I dropped down to a 3:26, and on #8 I came in right at 3:20.
  • It's tough (at least for me) to keep cranking it out after that long of a continuous set, but it makes you feel good afterward.
100 EZ
(2500/4500)

4 x 75 @ 1:15 Free active cool down
The guys next to me were doing some insane amount of 75s like they always do, and happened to have 4 left, so I joined them.
(300/4800)

20 x 25 @ :30 Odds Fly, Evens Free - just cruise them
(500)

---------------------------
5300 Yards
I'm happy with this effort, especially for solo in the YMCA lap lanes.

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Comments

  1. fdtotten's Avatar
    Terrific workout! I like those 300s. You did very well, as always a great example to follow.
  2. knelson's Avatar
    An impressive solo workout for sure!
  3. jaadams1's Avatar
    Thanks guys! I really like 300s like I mentioned, and with the descending interval it gives my mind something more to think about rather than "oh man, 3 left" or something like that. Focusing more on how much time till the next one. I knew #8 was going to be the make it or break it one when I decided how many to do, and honestly I'm glad the YMCA lanes stayed as light as they were (usually I'll get a 3rd person jump in the lane and want to circle swim, and for some reason it's always someone doing breaststroke with long fins on!!)