2007-03-20
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.
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.
