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Fast Food Makes for Fast Swimming!

Monday, June 24, 2013 6:30-8:30pm

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Pouring down rain tonight...sucks to be the coaches on deck, but for us swimmers, not too big of an issue.

Warmup:

800 Free
(800/800)

Kick Set:

8 x 100 SDK w/ long fins @ 1:35 (held 1:15-1:20s)
1:00 or so rest then (Surprise!!) "Keep your fins on!"
6 x 100 SDK w/ long fins @ 1:25 Make them (held around 1:20s)
(1400/2200)

All on LIFO (last in-first out)
400 Free Pull EZ
300 Free Pull Moderate
200 Free Pull Build
100 Free Pull Fast (went 1:11)
breathe every 5 for the whole thing (this lasted about 75 meters of the 400), but I did stay at breathe every 3 from there on in the set

200 EZ
(1200/3400)

Main Set:

4 x 100 Fly Fast @ 2:00 (held between 1:20-1:25s) - I actually enjoy these vs. the other strokes - crazy, I know
4 x 100 Back Fast @ 2:00 (1:35-1:45)
4 x 100 Breast Fast @ 2:10 (around 1:50s)
(1200/4600)

400 Kick w/ board (50 EZ/50 Fast)
(400/5000)

4 x 50 Free All Out @ 1:30

200 EZ

----------------------------
5400 LC Meters

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