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Fast Food Makes for Fast Swimming!

Mon, Jan. 21, 2013 7:00-9:00pm

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Warmup:

600 (25 Free/25 V-sit scull)

12 x 50 w/ paddles and buoy @ 1:20
Odds Front Scull, Evens Pull Swim breath every 3
(1200/1200)

10 x 100 SDK w/ fins @ 1:15 !!!!!!
I did first 5 w/ long fins (went 1:00/1:06/1:07/1:10/1:12)
took long fins off 'cause my feet/calves were beginning to hurt
Last 5 w/ short fins (went 1:18/1:19s, last one 1:15)
(1000/2200)

Main Set:

8 x 100 IM FAST @ 2:30 (went 1:09-1:13s)
1:00 rest
8 x 100 Stroke FAST (did breast) @ 2:30 (went 1:20-1:22s)
1:00 rest
8 x 100 Free** FAST @ 2:30 (went 1:00-1:02s, last one :57)

100 EZ
(2500/4700)

4 x 25 Free FAST @ :45

200 EZ

------------------------------
5000 Yards


** I had the Washington State H.S. Girls State Champ in the 100 Free on my @ss during this set, and she kept me going. A few times she was dropping :59s on me when I was at 1:01/1:02s

Coach John said we're going to start doing a lot more of this type of EN3 type of work over the next few weeks, leading up to the age groupers championship season over the next few months. Should be fun! (good thing I'll be missing March with them)

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