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Fast Food Makes for Fast Swimming!

Wednesday, July 3, 2013 6:30-8:15pm

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Casual day - Assistant Coach Anne was in charge, as John is taking a day off prior to his road trip to a large prelim/finals meet in Montana this weekend. Teams from the 4 LSC's in the area are all converging for a LC Meter competition.

Warmup:

800 Free
(800/800)

Anne was making this up as we went...I could tell as she was talking to herself trying to think of sets, intervals, etc.

8 x 100 going 50 Front Scull/50 Free Fast @ 2:00
did these with about :15/:20 rest
(800/1600)

12 x 50 w/ long fins @ LIFO
going 8 SDKs then surface for 2 Fly strokes, submerge 8 SDKs, up for 2 Fly strokes, etc.
(600/2200)

4 Rounds of 4 x 50s, followed by 100 "EZ"
Each round of 50s is one stroke, must do all 4 strokes, but not important the order.
Intervals were given for the strokes, which were fast:
We did:
4 x 50 Free @ :45
1 x 100 Free @ 2:30
4 x 50 Back @ :55
1 x 100 Free @ 2:30
4 x 50 Fly @ :50 (this got fun)
1 x 100 Free @ 2:30
4 x 50 Breast @ 1:00
1 x 100 Free @ 2:30
(1200/3400)

1 x 400 IM Cruise - I ended up descending the 2nd half of the swim, passing Henry in the breast, and rocketing home in the free - went 6:00 - The fly was painful, and the backstroke was a cooldown from that pain.
3 x 100 Free @ LIFO (approx. 1:40) Desc. 1-3
went 1:20/1:16/1:12
(700/4100)

200 EZ

----------------------------
4300 LC Meters


Pretty easy practice overall. And a good mix of different stuff. It's good to switch coaches now and then, instead of the same ol' stuff all the time. Now we get the 4th of July off from the pool, and I get it off from work as well!! We usually work with the cherries going, but this year, my plant and day shift is off.

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