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Fast Food Makes for Fast Swimming!

Friday, Feb. 15, 2013 4:00-5:45pm

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This workout was basically "The Calm Before The 200 Fly Storm" which is coming up in Kirkland on Sunday morning. Besides my 200 Fly at Mesa Nationals, I believe this is going to be the fastest, most competitive 200 Fly heat I've ever done in a masters meet setting:

Event 4 Mixed 200 Yard Butterfly

Heat 2 of 2:

1 Lautman, Scott M60 Blue Wave Aquatics 2:17.17
2 Yung, Cejih M27 Lake Washington 2:06.00
3 Chapman, Chris M25 Lake Washington 1:56.52
4 Adams, James M35 Hydropower Masters 2:05.35
5 Guy, That M39 Gold's Eastside 2:07.30
6 Rogers, Randy M54 Bainbridge Aquatics 2:26.51

It should be a very good race across the pool, and I hopefully don't get "dropped" from the pack.

The profiles:
Scott recently set the Masters WR in the 200 SCM Fly for 60-64s.
Cejih and I duke it out for the first 100 of the 400 IM (after the first 100 he leaves me in the dust), so I can just imagine.
Chris is a top of the line sprinter, who recently did a :49 100 SCY Fly, and a 1:53ish (??) 200 SCY Fly in a USA-S meet.
James is a wanna-be swimmer.
That Guy is an insane wanna-be swimmer.
Randy is probably very excited to be in our heat.

---------------------------------

Warmup:

1000 Free 50 breathe @ 3/50 breathe @ 5 - James did breathe only to the right side.
(1000/1000)

10 x 100 SDK w/ short fins @ 2:00 MAX REST (ranged from 1:10-1:17)
(1000/2000)

400 Free Pull (50 EZ/50 Fast) @ :30 rest
300 Free Pull EZ @ :30 rest
200 Free Pull FAST @ :30 rest (went 2:03)
100 Free Pull EZ
(1000/3000)

John split us up at this point, and made most of the kids do a lactate 100s set off the blocks...something like 5 x 100 @ 5:00 or so. Glad I wasn't doing that.
He had the two "masters folks" (me and a Jen, 39F) and another girl do:

4 x 300 Choice EZ @ 4:30
I did all freestyle and just stretched them out holding ~3:45s.
(1200/4200)

The younger girl got out, and then Jen and I did 3 x 200 Free Bucket Pulls @ 1:00 rest.
I hadn't really done buckets in any length more than a 25 or 50 at a time. You can't really do flip turns while pulling a bucket, so I felt like a YMCA lap swimmer on the turns but with paddles and bucket I was going ~3:20s for my 200s. I wasn't trying to rip my shoulders off, but was giving a good amount of force.
(600/4800)

200 EZ

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


No practice for us tomorrow, as John is heading to Ellensburg to join the rest of the coaches for the Jr. Champs meet that is going on. We have 60 or so kids in the meet, and this is a prelim/final meet for all the swimmers who don't have the "A" qualifying times in our LSC. Our A Champs is coming up in 2 weeks when the rest of the team will go to that one. I have to miss it (darn).

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