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Team LCM, Thursday, June 27

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Swim/LCM @ Mason:

Warm up:

2 x 300 (100 S/K/S)
100 IM drill
1 x 300 (S/K/S)

Main Sets:

8 x vertical kick
:20 hands at shoulders, :10 fast in streamline, squat jump off bottom

6 x 200 w/fins @ 4:00
1-3 = 50 fly/back/breast + 100 free + 50 stroke choice
4-6 = 50 stroke choice + 100 free + 50 dolphin kick on back
-- I did these all!
-- instead of 100 free, I did 50 free + 50 back kick
-- Cruised most of it except for 3-4 of the initial 50s were at 100 pace
100 EZ

1 x 200 IM for time off blocks
-- NOOOOOO!!!
-- 50 back for time from the blocks, 31
- 31 after a long aerobic set?! Did I not just swim a 32.4 at my meet? Heehee, I took 30 dolphin kicks instead of 15. Though this time certainly suggests that the summer cold cost me in Richmond.
100 EZ

9 x 50 w/fin & paddles @ :50
-- went 35-36s
150 EZ

-- I think I forgot something ... brain clutter


~~~~~~~~~~~~~~~~~~~~~~~~~~~~

It was a very rare evening where Fort Son was able to pick Lil Fort up at track practice and deposit her at Thursday night swim team dinner. So I hopped in the car to go to my team practice with Teen Fort. I certainly hadn't planned on swimming on my own this week, but swimming with my team sounded fun. I figured I'd be pretty tired today after a real LCM aerobic practice, and I am. But no rest for the weary, I have mega prep for Teen Fort's grad party tomorrow!

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Swim Workouts

Comments

  1. chowmi's Avatar
    Clarify please - so the 50 back - was it legal at the 15m mark? And did you do a backstroke start?
  2. The Fortress's Avatar
    It was a backstroke start. But not legal, under 25 meters. Still pretty fast coming after 2500 neters or so.
  3. fdtotten's Avatar
    A :31/50 BK is awesome with either 30 and/or 15 DKs! The 9x50 on :50 holding 35-36 w/fins-paddles is an excellent LCM effort too! I think you are using #412 Water Gear Fins, which I am looking to acquire in size 7-9 (yellow). I was wondering what size you wear and how the fit is for you.
  4. The Fortress's Avatar
    Quote Originally Posted by fdtotten
    A :31/50 BK is awesome with either 30 and/or 15 DKs! The 9x50 on :50 holding 35-36 w/fins-paddles is an excellent LCM effort too! I think you are using #412 Water Gear Fins, which I am looking to acquire in size 7-9 (yellow). I was wondering what size you wear and how the fit is for you.
    Thanks Frank!

    I wear size 7-9 medium Water Gear fins. They fit me great, almost perfect size for a womens size 8. I wasn't using them during practice though. I had to borrow a pair of fins (forgot to put mine back in the bag after the meet) and they were floppy. Horrors!
  5. eric.carlson's Avatar
    Quote Originally Posted by fdtotten
    A :31/50 BK is awesome with either 30 and/or 15 DKs! The 9x50 on :50 holding 35-36 w/fins-paddles is an excellent LCM effort too! I think you are using #412 Water Gear Fins, which I am looking to acquire in size 7-9 (yellow). I was wondering what size you wear and how the fit is for you.
    Frank -

    FWIW I got a pair of the lovely lime green size 11-13 and they are just slightly small on me although I usually wear size 11 1/2 shoes
  6. fdtotten's Avatar
    Quote Originally Posted by eric.carlson
    Frank -

    FWIW I got a pair of the lovely lime green size 11-13 and they are just slightly small on me although I usually wear size 11 1/2 shoes
    Thanks for that information. At men's foot size 8.5, I was thinking the yellow 7-9 fins would fit me slightly small, but that the red 9-11 fins may fit me slightly large. I plan to use them mostly for quality fast training, where a loose fit may come off. But now I lean towards the red 9-11 fins, as Fort with women's size 8 feet appears to be comfortable with fins yellow 7-9.