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Fast Food Makes for Fast Swimming!

Mon, Feb. 4, 2013 7:00-9:00pm Super 500s!!

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Warmup:

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

8 x 150 SDK w/ short fins @ 2:15 (held 1:55-2:00s)
(1200/1800)

5 x 200 Free Pull @ 3:15 (2:20/2:10/2:10/2:08/2:06)
(1000/2800)

8 x 25 SDK underwater no breathers @ 1:00
200 EZ
(400/3200)

Main Set: SUPER 500s

Basically this is a set of broken 500s
  • every 25 distance is Sprint w/ overkick
  • the other swims are "cruise"...but we all got faster and faster as the set went on, till the last 500 was basically all sprint
  • :10 rest at each distance break
  • if you can do it "right" you subtract away 1:40 to get your time. I wasn't looking at the clock, but I was counting to 10 in my head each time...who knows how exact I really was, but it was close enough


5 x SUPER 500s @ 8:30 (coach John kept track of that part for us)
25 - :10 sec
50 - :10 sec
25 - :10 sec
75 - :10 sec
25 - :10 sec
100 - :10 sec
25 - :10 sec
75 - :10 sec
25 - :10 sec
50 - :10 sec
25

I was running into lap traffic on the first 3 to 4 of them, and it got to where I couldn't really go like I wanted to, but it was all good. Before the final one, a couple of the kids had to get out, so my lane opened up to only have 3 people in it, plus everyone was trying harder so I didn't have to worry about others too much.

John was timing us on the final 500, and yelled out 5:10 for me!! I believe it...I remember seeing the clock at the 200 point was @ ~2:40 (minus :40 of rest makes ~2:00 or so)

I've never done broken 500s like this, and it was really fun.

(2500/5700)

500 Free EZ

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6200 Yards

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