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Calvin S

Thursday 6/27/19

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AM LCM w/ BASH @ Main Pool "Bill Whatley's Famous 'Twelve Fifties'"

4x200 @ :10 rest
1 - FR 75 swim/25 kick H.A.S. w/ SNKL
1 - BK 75 swim/25 kick S-line
1 - FR 75 swim/25 kick H.A.S. w/ SNKL
1 - I.M. 25 drill/25 swim

12x100
1 @ 1:40 FR swim w/ SNKL
1 @ 1:50 I.M.
1 @ 2:10 FR kick w/ BD + SNKL

6x150 @ 2:30 breathe every 4 (to opposite/non dominant side) pull
6x50 @ 1:00 25 BUF/25 SMOOTH

6x50 @ 1:00 @ 400 PACE (33.12*, 33.83, 33.37, 33.53, 33.53, 33.78)
1:00 REST
6x50 @ 1:00 @ 400 PACE (33.50, 33.78, 33.53, 33.98, 33.81, 33.56)
* #1 was from a dive, all 12 were "to the feet" (flip turn)

200 EZ

Total: 4000

Bill came up with this set when I was in high school, but the original set is a little different than how I did it today. It is 12x50 @ 1:15 @ 200 PACE. As Bill has gotten older (some might say "softer), the set has changed a little to where the kids do the 50s in sets of four, with a bonus :45 between each set, diving #1, #5, and #9. Since I am not planning to race any 200s at my taper meet in two weeks, I opted to tweak the set for 400 pace. I felt that lowering the interval and increasing how many reps I did in each "set would help offset. I took the 1:00 bonus rest primarily to keep me staggered and avoid running over the two swimmers in my lane doing the "regular" 12x50. Without the extra minute, I would have collided with them and then ran them over and then would have been leaving at the same time on the clock as them. It just worked out better for everyone this way

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Swim Workouts

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