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Fast Food Makes for Fast Swimming!

Wednesday, November 27, 2013 6:15-7:00pm 2nd swim!!

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Wow!! Two swim in a day, and a full 8 hours of work. Only possible because our swing shift crew of maintenance needed to come in early (9:00am-5:30pm) since they were closing doors early. I got home from work...needed to get to the grocery store for some last minute things...and stopped by the pool for a bit as well.

I had a lap lane to myself next to the beginners level kids of the swim team, and pushed pretty hard since I knew I had to be out at 7:00 when the older group takes over the whole pool. It was good to see my former USAS coach again, and he told me that it's good to see me still making time for swimming. I will always make time for swimming, just may not be as often as I'd like to, but I'll find a way to stay wet.

Quick warmup:

300 Free
(300/300)

Main Set:

4 x 300 Free Pull @ 4:00, 3:50, 3:40, under 3:30
went 3:25, 3:30, 3:31, 3:28
The last one hurt. It was at that point that I felt like I was doing the 1650 Event a week ago. I don't really do that much distance work (reps over 100 yards) anymore, so these 300s were a bit draining, plus the descending interval.
100 EZ
(1300/1600)

Kick Set w/ short fins:
200 SDK on back @ 3:00 (went 2:45)
150 SDK on back @ 2:30 (went 2:00)
100 SDK on back @ 1:30 (went 1:11)
50 SDK on back @ :30 (went :32)
(500/2100)

16 x 25 Fly Fast @ :40 (held :15/:16s)
This actually was tougher than it looks. I'm still not up to doing the KNelson USAS team 400 Fly workout where they take :01, :02, :03, etc. rest. I prefer the modified Fortress (more rest) Fast 25s. I know this isn't quite the rest she would do...but it's better than the :30 interval.
(400/2500)

100 EZ

----------------------------
2600 Yards

+ 3200 Yards from the morning = 5800 Yards for the day

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Comments

  1. pwb's Avatar
    5800 Yards for the day
    I'd say that's more than enough.
  2. jaadams1's Avatar
    Quote Originally Posted by pwb
    I'd say that's more than enough.
    Believe me...I'm feeling it too, especially after the 3-4 days out of the water. I guess I'm not a kid anymore.
  3. StewartACarroll's Avatar
    With days like this your GTD target of 500 miles is looking very achievable(unless work throws you more curve balls that is). Nice job today.
  4. tjrpatt's Avatar
    the KNelson USAS team 400 Fly workout
    Me neither and that is saying something from me. Plus, when I have to split the lane, I can't swim fly at practice! Ah, that is what meets are for, swimming fly!

    400 fly split for :05, :05, :15, :05, :05, :05, :15, etc. (sprint the 25 after the 15 seconds rest)
    Ok, maybe I can handle it if you stop after every 25.
  5. jaadams1's Avatar
    Quote Originally Posted by StewartACarroll
    With days like this your GTD target of 500 miles is looking very achievable(unless work throws you more curve balls that is). Nice job today.
    Possibly. I'm about 13 miles away from 500 now. I'm sure I'll make it, but next year I doubt it.
  6. jaadams1's Avatar
    Quote Originally Posted by tjrpatt
    Me neither and that is saying something from me. Plus, when I have to split the lane, I can't swim fly at practice! Ah, that is what meets are for, swimming fly!



    Ok, maybe I can handle it if you stop after every 25.
    Lately I've resort to the sprint method of fly training. 25s fast on a moderate interval. It definitely hurts less than repeat 50s, 75s, or 100s. I know now why sprinters take the easy way out!