Ande's Swimming Blog

FAST FRIDAY Jun 21st, 2013 LCM

Plan to lift today

Whintey Coached
6:00 - 7:30
Swam with Chris, Todd, Jim, Ned, Chris, Dale, & Eric


Warm up
10 min swim
4 x 50 on 1:00
8 min swim
4 x 50 on 1:00

Main Set
2 rounds of
200 FAST / 200 easy 9:00
100 FAST / 100 easy 5:00
50 FAST / 50 easy
400 easy
R1 2 fr 2:16, 1 fr 1:02, 50 bk 31
R2 2 FL/BK 2:32, 1 IM 1:08, 50 BK 30
did the 400 easys as 8 x50 on 50
then at the end of practice I did a few BK spin drill bursts
BK spin drill is where you sit up and move your arms as fast as you can, you spin them, the goal is MAXIMUM hand speed not efficiency

Next Meets:

Fri Jul 19 - Sun 21, 2013 LCM
2013 USMS South Central Zone LCM Championships
Jenks, OK 74037

I'm also considering Nationals
2013 Marriott Summer National Championship
Mission Viejo, Calif.
Wed Aug 7 - Sun 11, 2013