Fast Food Makes for Fast Swimming!

Warmup:

500 Free
(500/500)

20 x 50 @ :50
I did 10 of them SDK w/ long fins, and 10 of the flutter kick w/ board no fins. Pretty much turn and burn/straight 500 kick at the end.
(1000/1500)

8 x 200 Stroke - IM Order 2x thru @ 4:30/4:30/4:30/4:00 (for Free)

• build each one by 50s, (i.e. like a Corvette, start out 3rd gear, 4th, 5th, and 6th gear on the final 50)
• Fly - 2:30 / 2:25
• Back - 2:40 / 2:43
• Breast - 2:51 / 2:53
• Free - 2:16 / 2:14

(1600/3100)

4 x 300 Free Pull @ 5:00
Odds EZ (24 HR)/Evens Fast (29+ HR) per :10 count
Went 3:33 / 3:16 / 3:35 / 3:13

100 EZ
(1300/4400)

Set from a USC workout that John found online:
4 Rounds of:

• w/ fins and paddles:
• 75 Free at "relaxed" pace @ :50 / 25 Free (15 Yard burst, EZ to wall ) @ :30
• 75 Free at 200 or faster pace @ :50 / 25 Free (15 burst, EZ) @ :30
• w/ fins only:
• 75 Free at 200 or faster pace @ :50 / 25 Free FAST @ :30
• :30 bonus rest before next round

Wow...what a set. Very challenging, was coming in around :45/:46 seconds on the 75s, then getting through the 25s for a little rest before doing it again and again...
(1200/5600)

8 x 25 Free @ :30 holding your 200 Free pace (1:55/8 = ~:14.5 per 25)
Not too bad, but have to keep moving strong.
(200/5800)

400 EZ

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6200 Yards


Over 200 GTD Miles now for the year...still about 12 miles behind my goal pace though. Dang vacation set me back a bit, but I should be able to get back up there again soon.