Thursday, April 18, 2013 7:00-9:00pm
by, April 19th, 2013 at 02:03 AM (175 Views)
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.
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.
5 x 100 Back @ 2:00
(25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke)
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.
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
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.
8 x 50 Kick w/ board
- 1st 4 no fins @ 1:15
- 2nd 4 w/ fins @ 1:00 fast (I did no fins again)
25 EZ to the deep end
3 x Dive 25s and walk around
100 EZ and out