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Fast Food Makes for Fast Swimming!

Tuesday, May 14, 2013 7:00-9:00pm

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substitute coach tonight - Anne, who is the White Group coach (next level below ours) gave us a minor butt kicking tonight.

Warmup:
1000 Free
(1000/1000)

7 Rounds of (X + Y + Z)
  • X = 25, 50, 75, or 100 @ 1:15 Sprint
  • Y = 50 (25 EZ/25 Fast) @ 2:15
  • Z = 100, 150, or 200 @ 3:15 Sprint

Depending on if your are a sprinter/distance person/or working strokes, you choose the distance you can make and/or put the best effort into. If you're doing shorter distances just stay out of the way of the others in the lane.

I did 4 Rounds of Free

  • 100 @ 1:15 (held 1:00-1:01s)
  • 50 @ 2:15
  • 200 @ 3:15 (held 2:06-2:08s)

Then 3 Rounds of Fly

  • 25 @ 1:15 Sprint (did a 50 @ 3rd round)
  • 50 @ 2:15 EZ/Fast
  • 100 @ 3:15 (went 1:06/1:04/1:05) <-- the end of the third round was like "whoa!" and my arms were glad it was over!

Fun little set, I enjoyed it.
(1400 Free + 550 Fly/2950)

6 x 100 Flutter Kick w/ fins @ 1:25 (25 Back/25 Side/25 Side/25 Back)
(600/3550)

16 x 50 Pull/Scull stuff w/ no paddles @ LIFO (last in-first out)

  • 4 x 50 (25 Front Scull/25 Free)
  • 4 x 50 DPS Free
  • 4 x 50 Build Free
  • 4 x 50 Scull

I suck at pulling without paddles. 15+ SPL, and the kids are outswimming me. With paddles, I can go, but with buoy only...I'm almost a sitting duck out there! I actually am a kick-based swimmer, weird for a distance guy.
(800/4350)

20 x 25 Dolphin Kick w/ fins & board
Odds Underwater Kick w/ board
Evens Kick w/ board on surface
(500/4850)

Various 2 person relays, one person is the arms, one is the legs...though the one with the legs was only drag floating with a buoy. Did breaststroke, back, and free. I was best at breaststroke like this.
(250/5100)

100 EZ

-------------------------
5200 Yards

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