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Fast Food Makes for Fast Swimming!

Thursday, May 2, 2013 7:00-9:00pm

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Let the serious drop in yardage begin!

Warmup:

600 (25 Free, 25 Long Axis Alternator*, 25 Back, 25 Long Axis Alternator)
(600/600)

*Long Axis Alternator is 4 stroke Back, then roll into 3 strokes Free, then roll into 4 Back, etc. Works better in LCM cause you run out of pool space after a little bit in SCY.

Kick Set:
4 Rounds of
  • 200 @ 3:00
  • 100 @ 1:20
  • 50 @ 1:00

I ended up starting with a 100 Kick on the first one, but was bobbing around like a cork with all the swimmers in the lanes, 6-8 per!!!, so I switched to EZ Free swimming.
Did a 100 EZ @ 3:00, 50 EZ @ 1:20, 50 EZ @ 1:00
(800/1400)

12 x 75 IM no Free @ 1:30

  • I did Odds 75 IM
  • Evens 25 Free, then get out of the way.
  • Basically it was a 100 IM @ 3:00, broken at the 75 for about :35 seconds.

(600/2000)

12 x 50 @ 1:15

  • 3 of each stroke
  • 1 EZ, 1 Build, 1 FAST
  • Felt really good on these, especially the Fly and Free. Breast was feeling good as well. Back is only used for the cooldown after the Fly in the 400 IM!! <--PWB will like that one

(600/2600)

100 EZ
(100/2700)

To the Blocks:
12 x 25 Sprints from a dive @ coach's sendoff

  • 3 of each stroke, IM Order
  • John set us up in heats organized by speed, so I was set with the fastest two boys of the group
  • We had enough rest, kinda. I was huffing and puffing but did fine.
  • I blasted the Flys, felt great.
  • Blasted the starts and SDKs of the Back, then cruised into a floating finish.
  • Same for the Breast, worked the pullout, 1 stroke, then cruised. 4 strokes per length.
  • BLASTO on the Frees. Coach John was asking the older boys why James was beating them. "cause he's tapering..." "That's not an excuse" replied John.

(300/3000)

300 EZ and out

--------------------------------
3300 Yards

This was an EZish workout even if I'd done the whole thing as written. I just had a yardage "goal" to not exceed today, and stayed below that. Plus I had fun sprinting.

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