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Fast Food Makes for Fast Swimming!

Friday, Feb. 8, 2013 7:00-9:00pm

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Warmup:

500:
2x thru the following (50 Free, 50 Doggy Dig, 50 Breast, 50 Front Scull, 50 Free)
(500/500)

10 x 100 SDK w/ short fins @ 1:25 (1:20s)
(1000/1500)


Main Set:

6 x 250 Free Pull @ 4:00 done in 3 sets of 2...each set of 2 is a "broken 500" negative split
  • 2:55/2:36
  • 2:55/2:36
  • 2:50/2:34

1:00 bonus rest after the last 250
then:

500 Free for time...to be done "similar" to the above negative splitting.


  • went 5:28
  • that's my fastest ever adult in-practice 500 swim...not that I've actually ever tried to do a 500 fast on my own before.
  • 5:15 was my meet time from 2 weeks ago, and this swim tonight was done in my normal practice gear...accompanied by size 38 nylon mesh drag suit...and 3 others in the lane to dodge.

(2000/3500)

150 EZ

10 x 50 @ :50, holding your best 500 50 splits (I was to shoot for 30/31s)

  • the first 4 or so were rough, holding 31s, with one 32 in there.
  • the final 6 I got going and came down to all 30s, and a 29 at the end.


150 EZ
(800/4300)

16 x 50 @ 1:15 - 4x thru IM Order - 80% effort
(800/5100)

Bucket Pulling Relays - did Free, Fly, Back, and Free (I went twice on each)
This is our "fun".

200 EZ

----------------------------
5500 Yards

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