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Hammering it out

Wednesday - 11/26

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by
USMS MemberDonna
, November 26th, 2008 at 07:36 AM (867 Views)
My left shoulder has been an issue today but as long as I paid attention to proper form I was ok. But we all slip once in a while back into the old bad habits especially on a sprint OUCH!

Warm Up
20x50 @ :55 Free 5EZ/1 Fast 4EZ/1F 3EZ/1F 2EZ/1F 1EZ/1F on the fast ones went 37, 36, 37, 37, 35

Main Set
25 @ :30 Free FAST went :16
3x100 @ 1:40 Free
50 @ 1:00 Free FAST went :35
5x100 @ 1:50 Free
75 @ 1:30 Free FAST went :54
8x100 @ 1:55 Free
100 @ 2:00 Free FAST went 1:14

Warm Down
15x50 @ :55 Free every 3rd 1/2Pull 1/2Kick
400 Kick with Fins

Total of 4000 yards

Ready for some turkey tomorrow then on Friday morning I am going to check out the North Myrtle Beach Aquatic Center since I am visiting my parents for the holiday.

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Comments

  1. 's Avatar
    Donna, did you say that your coach is writing these workouts or are they yours? Anyway, I'm so impressed you can swim like this on your own. I constantly need coaches yelling. It sounds sick but that's what I like!
  2. Donna's Avatar
    I am so anal about my swimming I have every workout I did for the last 3 years written down with comments. Most of the workouts I am doing are old workouts that my old coach Rick Benner gave me and I adjust some of the intervals since I am faster now than when I originally swam them. Taper time I put those workouts together myself.

    I also use these workouts with the kids team that I coach. I have to adjust the intervals right now but hopefully by the end of the season a few of them might be up to my speed. I have a 10 and 11 year old that both swim hard. 4 days a week is not enough for them so they swim on their own and I have given them some prewritten workouts.