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Fast Food Makes for Fast Swimming!

Tues, Dec. 18, 2012 4:30-6:00pm

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Late start today after having a team meeting (coach talk ) & small awards ceremony for the kids who went to the Wash. Sr. State meet last weekend.


Warmup:
600 (25 Free/25 V-Sit Scull)

16 x 25 SDK underwater @ 1:00
(1000/1000)

Main Set:

100 IM @ 1:40 (Moderate)
100 Back @ 1:40 (Fast) ~1:14
100 Breast @ 1:50 (EZ)
100 Fly @ 2:20 (Moderate)
200 IM @ 3:30 (Fast) 2:25
200 Back @ 3:30 (Moderate) 2:35
200 Breast** @ 4:00 (Fast)
200 Fly Drill/Swim by 50s @ 5:00 (Moderate)
300 IM** @ 5:30 (Moderate) 3:55
300 Back @ 5:30 (Fast) 3:43
300 Breast** @ 6:00 (Moderate)
300 Fly Drill/Drill/FAST by 50s @ 6:00
(2400/3400)

**All these swims w/ breast were done with dolphin kick legs. My groin injury was nagging me a little after the fast 200 IM. I guess I need to wait a bit more before pushing it too much.

4 x 25 Sprint Free @ 1:00

300 EZ swim

------------------------
3800 Yards


It was a good little workout. Not as bad as it looked when John was first writing it up on the board. Wonder what's coming for tomorrow though? He is having the H.S. boys take tomorrow night off though, since their H.S. coach has been killing them pretty good in the mornings. They're pretty wiped out already.
The last two days main sets for them were 12x500s, and today's Build a 400 IM set...always a classic. 25 Fly/375 Free, 50 Fly/350 Free...
I'm glad I only get to hear about the sets.

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Comments

  1. Karl_S's Avatar
    100 Fly @ 2:20 (Moderate)
    Was the interval really 2:20?
    A 200 fly on a 2:20 interval doesn't sound "moderate" to me.
    300 Back @ 5:30 (Fast) 3:43
    Very nice swim.
  2. jaadams1's Avatar
    Quote Originally Posted by Karl_S
    Was the interval really 2:20?
    A 200 fly on a 2:20 interval doesn't sound "moderate" to me.
    Yeah, that's it. You swim it moderate, more as a recovery phase...kinda The whole set was one large mis-mosh of intervals, and this just kept you going. My moderate 100 Fly was somewhere in the vicinity of a 1:12-1:15 though.
    Very nice swim.
    Thanks...my distance endurance is what carried me on that vs. my backstroke skill I also found that kicking harder at the end helps.
  3. knelson's Avatar
    I like how your coach does an awards ceremony after meets. It's worth a few minutes to recognize the kids' achievements. Most people don't want to talk too much about their own achievements, but it sure feels good when the coach does it for you! Everyone needs some recognition from time to time.
  4. jaadams1's Avatar
    Quote Originally Posted by knelson
    I like how your coach does an awards ceremony after meets. It's worth a few minutes to recognize the kids' achievements. Most people don't want to talk too much about their own achievements, but it sure feels good when the coach does it for you! Everyone needs some recognition from time to time.
    That is nice, I agree