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TJ's Blog of Slow Swimming!

5/1/2009 Fast Fly/Back

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11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa.

Warmup and Main Set:
1x150 free drill on 4:00
3x150 free descend on 3:30 - 2:40, 2:37, 2:25
1x150 fly drill on 4:15 - I did one arm fly working on a low, flat recovery and a strong upkick.
4x25 fly descend on :40
4x25 fly fast on :45 - I did all the fly intervals one armed

1x150 free drill on 4:00
3x150 free descent on 3:30 - 2:35, 2:28, 2:17
1x150 back drill on 4:15 - I did 3 right arm/3 left arm back, but only managed to finish 100 of the 150
4x25 back descend on :40
4x25 back fast on :45 - I did 1 and 3 free so that I would work on pushing the other two on back

4x25 choice sprint on :50 - I did mine in IM order :19, :22, :23, :17 high

Warmdown:
150 easy - first 50 choice back drill

2150 meters

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Swim Workouts

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