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Fast Food Makes for Fast Swimming!

Sunday, Sept. 29, 2013 1:00-2:15pm "Stolen and Perfected"

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Today's workout main set was originally blogged by Water Rat in Long Course Meters. It would've been killer to do that set in LCM for sure! Well, Fortress stole it from him (before I could) and did it with the same intervals in Short Course Yards. Good idea I thought. Well, I of course had to steal from her, who stole it from him, and give it a little more twisting to perfect it for me.


Warmup:

500 Free
Kick w/ short fins:
  • 200 SDK on back @ 3:00 (went 2:30)
  • 150 SDK on back @ 2:30 (went 1:55)
  • 100 SDK @ 1:30 (went 1:17)
  • 50 SDK on back @ :30 (went :31) just can't get down to the :30 on this yet.

(1000/1000)

Main Set:

(14 x 150s) I was going to do the 16 like the set had, but I was toast at that point
1 x 150 Fly @ 2:30
4 x 150 Free @ 2:20
1 x 150 IM @ 2:30 (no free)
3 x 150 Free @ 2:10
1 x 150 Fly @ 2:30 (this one was ouchy...)
2 x 150 Free @ 2:00
1 x 150 IM @ 2:30
1 x 150 Free @ 1:50
(2100/3100)

10 x 50 Flutter Kick w/ board "EZ" @ 1:00 (:55s)
(500/3600)

4 x 100 Free Pull Cooldown @ 1:30

---------------------------------
4000 Yards

Adding the fly and IM work to the main set gave it just the right amount of "uh-oh" that I needed to keep from getting bored with an all-free long set like that. I also had my YMCA buddy doing the set alongside me, though he was doing 100s instead of 150s on the same intervals. It always helps to have a partner to swim with.

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Comments

  1. slknight's Avatar
    Isn't that a great set? Unless Fortress did it too, I think I was the one who stole it and blogged it SCY. Interesting twist doing the "easy" ones stroke. So you didn't ascend the intervals on those?
  2. jaadams1's Avatar
    Quote Originally Posted by slknight
    Isn't that a great set? Unless Fortress did it too, I think I was the one who stole it and blogged it SCY. Interesting twist doing the "easy" ones stroke. So you didn't ascend the intervals on those?
    OK, you can take credit for the SCY blog as well. I just didn't see it.

    It really wasn't that bad keeping the interval at 2:30 on those "EZ ones". That helps with the distance endurance I guess. But I was pretty fatigued by the end of it.