5-18-09 Fast Aerobic Free
by, May 18th, 2009 at 02:16 PM (976 Views)
11:00 AM to Noon at the Jamerson YMCA (SCY), coached by Jann.
I alternated 50 free and 50 back for the warmup.
4x50 free drill on 1:05 - 25 fisted free/25 free swim
2x100 on 1:45 - I went 1:27 and 1:30
4x75 descend on 1:30 - 1:15, 1:10, 1:07, 1:04
2x100 on 1:45 (faster than first two) - I went 1:25 and 1:27
2x50 fast on 1:00 - I went :40 for both
4x25 with a 'turbo' kick on :25
100s - 1:30, 1:30
75s - 1:15, 1:13, 1:09, 1:05
100s - 1:28, 1:25
50s - :40, :40
And the 25s just plain hurt!!!
4 walkaround starts - go hard for 1/2 length then easy to the wall - I did two fly, 1 breast, and 1 free, then I threw in an extra backstroke start and got almost all the way to the 15m mark!
The 25s with the big kick hurt! My starts were all pretty good except I feel like I'm not getting great distance off the blocks and I don't seem to get a good arch on my backstroke starts making for a nice smack on entry!