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Fast Food Makes for Fast Swimming!

Tues, Jan. 8, 2013 7:15-9:00pm

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We started off the day with a team recap and awards from the meet down in Walla Walla. The team placed 3rd overall, and lots of best times for the kids, which is great!


Warmup:

600 (25 Free, 25 V-Sit Scull, 25 Breast (pull-kick-kick), 25 Free)
(600/600)

Kick Set: (something that Chris Stevenson could probably handle w/out fins)

4 x 100 SDK on back w/ short fins @ 1:35 - made these no problem
4 x 100 SDK on back w/ short fins @ 1:25 - no problem here either, was under 1:15s
4 x 100 SDK on back w/ short fins @ 1:15!!! - made the first one by 2 seconds, then it was all over...ended up going on the 1:20 interval though

100 EZ
(1300/1900)

Main Set: High Quality EN3 work (30-31 HR/10 sec.)

3 x 200 IM @ 5:30 (went 2:26, 2:23, 2:22)

3 x 200 Major Stroke (Fly) @ 5:30 (went 2:26, 2:12*, 2:22) *middle 200 is Free - when stroke is Fly, John's policy is to alternate every other one with Free - nice coach.

3 x 200 Free @ 5:00 (went 2:11, 2:07, 2:05)
These were good, considering the fastest 200 Free I've done over the past couple years in a meet is only a 1:56something

200 EZ
(2000/3900)

300 social kick - the guys hate this, we just kick a 300 and get it done. The girls...hmmmm
(300/4200)

4 x 25 Sprint @ 1:00 - did all Free

300 EZ and out

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4600 Yards - not a lot of yards, but the quality was definitely there tonight. I left one tired old man

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