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Swim like an Orca, but faster !

03-17-2010 Workout in the warm sun at Aquasol

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by , March 18th, 2010 at 12:40 AM (770 Views)
Aquasol 5:45PM - 6:50 PM

Coach Janine is really sick, I hope she gets better soon.
Coach Steve was out at a High school swim meet, so the Seniors that were left and the Level 2 kids were being coached by a volunteer parent Bob and Assistant Coach Abby.
Steve left a workout that was for the Seniors, (like 20x100's on 1:15) so I just edited it out for time.


Warm 200FR, 200IM drill
Free and IM 100's (1500/1900)
15x100 FR, every 5th IM on 1:45 (did mostly 1:15-1:17, IM on 1:30)
Shooter Monofin (750/2650)
30x25 monofin start on front flip to back on :30 (did :11-:15)
Pull (600/3250)
3x200 FR Pull on 3:00
Cool 100
3350 SCY

The monofin takes getting use to, but I think I got the hang of it... when you really work it, the thighs and abs burn and the ankles get flexed big time. I signed up for 4 events at the Strawberry Canyon meet at UC Berkeley. The only event I really improved in is the 100IM, not ready for this meet (don't want to post bad times for posterity!) But its a way to go out with my wife, do the first 4 events (after the 500) and leave to enjoy a walk down the Berkeley pier then around the bay.

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Comments

  1. tjrpatt's Avatar
    Tell Steve that the Seniors need to be doing 18 x 100s on 1:10. If I had to suffer with that set, they should too. Of course, I only made 10 of with paddles and the rest of them were done on the 1:15.
  2. EricOrca's Avatar
    Tell Steve that the Seniors need to be doing 18 x 100s on 1:10. If I had to suffer with that set, they should too. Of course, I only made 10 of with paddles and the rest of them were done on the 1:15.
    His fast group can do them on 1:10, but I think he stretched it out to 1:15 for the IM's. I would have kept to 1:30, but I know the IM's would throw me out of there...so tonight was 12x200 on 2:15 after a 8x75 Scull/Swim/Drill on 1:30, I opted for a somewhat more generous interval (and No paddles lol)
  3. tjrpatt's Avatar
    Quote Originally Posted by EricOrca
    His fast group can do them on 1:10, but I think he stretched it out to 1:15 for the IM's. I would have kept to 1:30, but I know the IM's would throw me out of there...so tonight was 12x200 on 2:15 after a 8x75 Scull/Swim/Drill on 1:30, I opted for a somewhat more generous interval (and No paddles lol)
    12 x 200 on 2:15, ouch! 100 IMs on 1;15, ouch! again. Heck, I wouldn't do 200 on 2:15, I thought that when I did 200s on 2:20 a while ago, that was enough pain!