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Fast Food Makes for Fast Swimming!

Thursday, April 18, 2013 7:00-9:00pm

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Coach swap day today. Tonight we had the "Splash Group" coach, or the intro level kids coach, who is also the masters coach/swimmer, so she and I know each other well. She's honestly a little to nice to be a coach full time of a senior level/advanced group, and the practice was a bit easy tonight. Though she did give us a good main set that I took advantage of.


Warmup:

500 Free
(500/500)

10 x 75 w/ fins (I did not use fins due to the blisters on my feet) @ :15 rest
  • 25 Flutter Kick w/ board
  • 50 Free Fast using legs to drive

I didn't get more than 1 x 75 behind the group, and actually kept 1/2 of the total group even with me, without the use of fins.
(750/1250)

5 x 100 Back @ 2:00
(25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke)
(500/1750)

10 x 100 @ 2:00
Odds Free/Evens Back

  • 1st 25 - 4 SDKs
  • 2nd 25 - 5 SDKs
  • 3rd 25 - 6 SDKs
  • 4th 25 - 7 SDKs

Needless to say, I didn't make many of the 3rd and 4th lengths. Some of the kids do such small fast wimpy SDKs that they somehow "complete" 7 of them before I've begun my first one. I do hold a fairly long streamline glide before initiating a kick though.
(1000/2750)

Had a bit of break time her as she explained the next set, and waited for the minute hand to get to a good starting point on the clock (30) for time reference...

Main Set: Broken 1650

11 lengths :15 rest after
10 lengths :15 rest
9 lengths
8,7,6,5,4,3,2,1 lengths

She wanted us to start out "EZ", and descend the set as the distances got shorter. I took the opportunity to crank out a good broken 1650 in practice since we only had 2 in the lane tonight.

If done correctly, and you actually take the 15 rest like you're supposed to, you can subtract 2:30 from the time to get your broken 1650 time.

I pushed it pretty good. A few of the times I remember: 275 - 3:05, 200 - 2:11, 100 - 1:04,

My total time was 20:30, so minus 2:30 puts me right about 18:00 for a broken time. I did an 18:03 in my meet back in January when racing with That Guy. Tonight...full beard, drag suit, no cap, minimal lap traffic.

100 EZ

(1750/4400)

8 x 50 Kick w/ board
  • 1st 4 no fins @ 1:15
  • 2nd 4 w/ fins @ 1:00 fast (I did no fins again)

(400/4800)

25 EZ to the deep end
3 x Dive 25s and walk around

100 EZ and out

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

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