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Fast Food Makes for Fast Swimming!

Monday, December 23, 2013 5:40-7:00pm

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Warmup:

200 Free
100 Kick w/ board
150 Free
100 Kick w/ board
100 Free
100 Kick w/ board
50 Free
100 Kick w/ board
(900/900)

2 x 125 Free Pull @ 1:30
2 x 100 Free Pull @ 1:15
2 x 75 Free Pull @ :55
2 x 50 Free Pull @ :40
2 x 25 Free Pull @ :20
(750/1650)

8 x 50 Flutter Kick w/ board @ 1:00
(400/2050)

400 IM (by 100s)
Fly @ 1:20 (went 1:09)
Back @ 1:40 (made it - 1:20-25ish)
Breast @ 1:40 (made it - 1:30ish)
Free @ 1:20 (went 1:07)
(400/2450)

4 x 50 Flutter Kick w/ board @ 1:00
(200/2650)

400 IM (by 50s) - half the intervals of the previous 400 - just make 'em
Fly @ :40
Back @ :50
Breast @ :50
Free @ :40
(400/3050)
This one was a lot tougher to do than the 100s. Not as much rest between each stop and go I guess, even though it was 50s vs. 100s.

2 x 50 Flutter Kick w/ board @ 1:00
(100/3150)

500 Free as:
4 x 25 Free @ :20
2 x 50 Free @ :40
1 x 100 Free @ 1:20
2 x 50 Free @ :40
4 x 25 Free @ :20
(500/3650)
surprisingly enough, the 100 in the middle is actually a little tough, and sneaks up on you in this set.

200 Flutter Kick w/ board
(200/3850)

8 x 25 Fly Fast w/ short fins @ :30 (went :15-:16s)
(200/4050)

100 Flutter Kick w/ board
100 Free EZ

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4250 Yards


Not a bad overall workout. I was given ideas for the 400 IMs and 500 from one of the assistant coaches who was helping with the novice level swimmers in the next lane over. He was telling me stuff the senior kids were doing the other day. Had to try it out.

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