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Fast Food Makes for Fast Swimming!

Tues/Wed. Oct. 1-2, 2013 at the Y

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Tuesday 9:00-10:00

Warmup:

800 Free
(800/800)

Kick Set w/ LONG fins
2 Rounds of:
200 SDK on back @ 3:00
150 SDK on back @ 2:30
100 SDK on back @ 1:30
50 SDK on back @ :30 (went :28 & :28)

much easier this time. Shows the difference of speed and power with the long fins over the short fins. I still like the foot speed I can acheive with the short fins though.

100 EZ
(1100/1900)

4 Rounds (1 round each stroke IMOrder)
75 @ 1:10 Fly/Free I was ~:50 here, Back ~:55, Breast 1:03
50 @ :50
3 x 25 @ :30
:30 rest between rounds
(800/2700)

3 x 200 Free Pull @ 2:30
(600/3300)

100 EZ

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3400 Yards

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Tuesday afternoon for work ended up going wayyyyyy late into the morning of Wednesday, as I worked from 2:30pm till 3:00am this morning. Good for the paycheck, and the beauty sleep. I didn't wake up till 11:00am when my wife called from work on her lunchbreak. Well, at least she got me up in time so I could still get my "morning workout".

Wednesday 11:30am-12:45pm

Warmup:

repetition is sometimes better than long and continuous...
200 Free
100 Flutter Kick w/ board
200 Free
100 Flutter Kick w/ board
200 Free
100 Flutter Kick w/ board
200 Free
100 Flutter Kick w/ board
(1200/1200)

4 x 125 Free Pull @ 1:45
3 x 125 Free Pull @ 1:40
2 x 125 Free Pull @ 1:35
1 x 125 Free Pull @ 1:30 (went 1:26)
50 EZ
(1300/2500)
My Y lap swim bud was there again with me, and he was racing/pacing me on these 125s. He'd wait for me to come by, and basically would sprint a 50 alongside me. It did make me pick it up to stay with him or ahead of him, but he was gassed after that 50 every time.

5 x 100 @ 1:50 (50 Fly Fast, 50 Free EZ)
That was enough of that...my shoulders were beat
(500/3000)

10 x 50 Flutter Kick w/ board @ 1:00

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3500 yards

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