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Fast Food Makes for Fast Swimming!

Friday, April 12, 2013 7:00-9:00pm

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Another good workout tonight. I'm getting back into racing shape really quick after my vacation a few weeks ago. I have a USAS meet coming up a week from now, and then it'll be 2 1/2 weeks after that till USMS Nats. I can't wait.

Warmup:

400 (25 Free/25 V-sit scull)
(400/400)

12 x 100 SDK w/ long fins (4 @ 1:30, 4 @ 1:25, 4 @ 1:20) held them all around 1:10 or so
(1200/1600)

10 x 100 Free Pull @ 1:40 (went 1:02-1:04s)
(1000/2600)

16 x 25 SDK w/ long fins underwater @ 1:00
(400/3000)

Main Set:

4 x 200 Choice Stroke non-Free @ 5:30 (These are Fast)
  • #1 Fly - 2:20 Felt strong
  • #2 Back - 2:34
  • #3 Breast - 2:50
  • #4 Back - 2:35

4 x 200 Free @ 4:30 (again, these are FAST)

  • a few folks got out at this time, so I moved over a lane so Jared and I could race each other.
  • #1 - went 2:06 - thought this was a bit fast...
  • #2 - again 2:06, right with Jared
  • #3 - another 2:06, I tried to get out ahead of him, but he caught me on the final 50
  • #4 - wasn't going to lose this one, or at least I was going to go down trying if so...went 2:03, got out after it, built the 3rd 50, and full sprint kick coming home the final 50. I caught a glimpse of John looking over at the pace clock as we were finishing, normally he doesn't do that, so he must've thought we were moving.
  • My best time is a 1:55.8 in a meet, so to be 7 seconds off of that in a practice set it good news.

(1600/4600)

6 x 25 AFAP @ 1:00

  • First 3 non Free - did Fly
  • Second 3 Free

(150/4750)

300 Cooldown

----------------------------
5050 Yards

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Comments

  1. pwb's Avatar
    The vacation doesn't seem to have put you back at all. Nice quality 200s at the end there.
  2. Karl_S's Avatar
    So I am reading your workout and I get to (4 x 200 Choice Stroke non-Free/5:30 - These are Fast) and I am thinking, "that's gonna hurt, but it sounds fun." Then I read, (4 x 200 Free/4:30 - again, these are FAST) and I can almost fell the lactate. That had to hurt a lot! Nice work. I agree, 7s off your meet time in practice is a very good sign.
  3. StewartACarroll's Avatar
    Yeah, I agree with with pwb and Karl_S, the vacation seems to have actually come at a good time and you seem to be back in the swing which is great news for Nationals. Those 200s free must have hurt. I did a similar set last week and bar non the 200 hurts the most! Whether it's the extra leg kick or arm turn over it just hurts. Really nice job James.
  4. jaadams1's Avatar
    Quote Originally Posted by pwb
    The vacation doesn't seem to have put you back at all. Nice quality 200s at the end there.
    Thanks PWB! If anything the vacation was a little CTRL-ALT-Delete of my swimming muscles to clear out the garbage, and get started again. Now I know where I'm headed again.
  5. jaadams1's Avatar
    Quote Originally Posted by Karl_S
    So I am reading your workout and I get to (4 x 200 Choice Stroke non-Free/5:30 - These are Fast) and I am thinking, "that's gonna hurt, but it sounds fun." Then I read, (4 x 200 Free/4:30 - again, these are FAST) and I can almost fell the lactate. That had to hurt a lot! Nice work. I agree, 7s off your meet time in practice is a very good sign.
    The first part wasn't quite as good of effort as I could've given, but I did go for it on the first one Fly. After that I truly didn't want to cry too much, that's why I did the back/breast only semi-fast.
    The freestyle ones...those are my bread and butter. Pure fun, but yes, LOTS of pain and it took a bit to recover after them. The kids next to me were just up and talking while I clutched to the laneline...
  6. jaadams1's Avatar
    Quote Originally Posted by StewartACarroll
    Yeah, I agree with with pwb and Karl_S, the vacation seems to have actually come at a good time and you seem to be back in the swing which is great news for Nationals. Those 200s free must have hurt. I did a similar set last week and bar non the 200 hurts the most! Whether it's the extra leg kick or arm turn over it just hurts. Really nice job James.
    Thanks Stewart! They definitely did hurt, but it helped having Jared next to me the whole way. He and I are pretty similar, aside from his super breaststroke skillz. We push each other every day, and it's great. I don't know that I could do this myself.