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Fast Food Makes for Fast Swimming!

Sunday, September 8, 2013 1:00-2:20pm

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Had a lane to myself at the Y, the other lap lane had 2 in it, and the water walker lane against the wall had 1. They drop in a stairway into the first lane, so its kind of useless as a lap lane. The 3 lane public swim area had a total of 4 people in it. 1 father and 3 kids. Pretty non-wavy day in the pool, and just glad I could be in a lane to myself.


Warmup:

2 Rounds
  • 200 Free
  • 200 SDK on back w/ short fins
  • 300 Free Pull

(1400/1400)

Kick Set (my standard "new one"):
200 SDK w/ short fins @ 3:00 (normally I do 3:30)
150 SDK w/ short fins @ 2:30
100 SDK w/ short fins @ 1:30
50 SDK w/ short fins @ :30 (went :31) - one day I'll make this one.
(500/1900)

100 EZ
(100/2000)

Main Set:

3 Rounds (1st Round Fly, 2nd Round Back, 3rd Round Breast) no rest between rounds
  • 100 (25 Stroke/75 Free) @ 1:20
  • 100 (50 Stroke/50 Free) @ 1:40
  • 100 (75 Stroke/25 Free) @ 2:00
  • 100 Stroke @ 2:00
  • 100 Free EZ @ 2:00

For the 100s Stroke: Fly did 1:07, Back did 1:12, Breast did 1:22
It was nice having the extra rest for each additional length of stroke added.

100 EZ

(1600/3600)

Finish it up:

6 x 125 Free Pull @ (1 each) 1:50, 1:45, 1:40, 1:35, 1:30, 1:25)
I held them around 1:30s, then got moving on #5 and went 1:26, then #6 gave it all I had left and made it under 1:25.

150 EZ and out

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4500 Yards

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