Fast Twitch -- Week 7 (Thursday, April 26)

Thursday a.m. long course

600 warmup

1x50 on 1:10
2x100 on 2:10
3x150 on 3:20

Repeat the set pulling, then swimming. I don't use paddles, and rarely use a pull buoy. I did the pulling set backstroke (100 back/50 free on the 150s) and the swimming set mostly freestyle, except the 50 (breast) and the last 150 (back/breast/free).

100 warmdown
The workout helped recover more from the fast sets last night. I rarely went faster than aerobic pace.

Thursday p.m. long course

600 warmup

8x100 free on 1:45, descending to 1:10

4 backstroke starts, fast to 15-meter mark
(averaged :07.5)

8x50 breast kick on 1:20, descend 1-4, 5-8

6x50 breast on 1:15
25 pull fast with Zoomers/25 easy

4x50 breast kick on 1:15, holding under :55 (held :53)

200 free, breathing every 3, 5, 7, 9 by 50s


I had more to do in the workout,but ran out of time; it was only about 300 more meters. The backstroke starts felt pretty good, and I'm trying to work on making my four dolphin kicks stronger to keep my momentum going into my first stroke. Of all my starts, backstroke is the one that needs work. I might have written about how bad my back start was at world championships, prompting me to work on changing it.

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