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4 x 100 backstrokes

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by , June 19th, 2013 at 03:19 PM (186 Views)
i went to swim practice today!

SCM, Baylor Fitness Center

350 warm up

300 pull
==>no, I kicked 250 w/fins. sort of goofed off

8 x 50 on 1:00
kick/swim, swim kick

10 x 50 pull
==no. 5 x 25's fast fly from a dive; easy swim back, rest every other 50.

Main set:
Four times thru:
3 x 50 on :50 or :45's
100 fast 1:30 to 1:20
==>I did the 4 x 100's fast, and swam easy in between
1:22, 20, 18, 17

12 x 50 variables

The End
+++++++++++++++++++++++++++++++++++++
The 100's back were quite strong. The interval was too fast for me to do all 3 x 50's and have enough recovery for punchy 100's, so I bagged the 50's and made big effort on the 100's. Those are solid times but i'd like to get even faster. I'm in the very fast backstroke time zone, but still off modest freestyle times, where i'd like to be, and that's pushing 1:12 on the last one with this much emphasis. Lots of room for improvement!

Still doing the adult fitness class! It is the surrogate for conditioning, so that I can focus mostly on speed in the pool.

Next up: backstroke drills and specific backstroke strength. I'll probably do some rotation drills, focusing on connecting the body and core strength to keep alignment. Also - starts! Will play around more with start position and continue nestle plunging in the meantime.

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