Fast Twitch -- Week 2 (Tuesday, March 20)

Tuesday a.m. workout with Ford Masters; short course yards

400 warmup

4x25 fly on :30
3x50 fly/back on :55
2x75 fly/back/breast on 1:20
1x100 IM on 1:40 (1:08)

4x25 back on :30
3x50 back/breast on :55
2x75 back/breast/free on 1:20
1x100 IM on 1:40 (1:06)

4x200 kick on 3:00
This was supposed to be descending, but I did them all smooth and steady.

4x25 breast on :30
3x50 breast/free on :55
2x75 back/breast/free on 1:20
1x100 IM on 1:40 (1:06)

Tuesday p.m. long course meters

4x150 :15 rest
100 free/50 stroke

6x75 :15 rest
50 drill/25 swim

6x15 breakouts on 1:00

5x100 breast kick with board on 3:30
(1:40, 1:41, 1:42, 1:41, 1:42) I averaged about 35 kicks per 50

Two rounds of the following:
200 easy :20 rest
2x50 :20 rest, 25 underwater dolphin kick with Zoomers/25 easy swim
(I did a two-stroke breakout after the 25. The clock showed :17 for all of the 25s.)

200 easy
The age group/senior team is starting their long-course season, and the rest of the workouts this week will be long course. It's likely that the pool will be set up long course most of the time.

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