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Mixing it up this year

Wednesday - 11/26

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by , November 26th, 2008 at 07:36 AM (1130 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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  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.