Coasted through this short course meters set this afternoon and felt pretty strong.
3 x [1 x 400, 2 x 300, 3 x 200, 4 x 100], plus 4 x 100 cool down (6,400m). 100s on 1:35, 200s on 3:05, 300s on 4:40, 400s on 6:15. This morning was core work, shoulder and back PT and stretch cords at the gym. Sunday I did a straight 90 minute swim at the Y and the water temp was 84 degrees. My face was as red as a hothouse tomato and the lifeguard said he was worrried. I had three brief pit stops (<20 seconds) for water. At 4,500m, I tried a 3.5 oz Peter Rabbit Organics "mango, banana and orange 100% pure fruit snack (no added sugar)." The ease of its' squeezy pouch and simple twist top made for a swift pit stop. Their website says you can toss them in lunchboxes, a stroller or car....or I would add "in an equipment bag on a pool deck."
Saturday morning we had a nice short course yards team workout that I borrowed from Jim Barber (thanks to this summer's 25k swim- Facebook group), who saw it posted for Carmel Masters (we swam it upside down). We are three weeks out from the Michigan Masters State Meet and my swimmers said they enjoyed it. A nice change of pace from all the distance. Saturday afternoon, I got in 8 x 400m in an hour afternoon swim.
Warm-up (300 swim, 200 drill, 100 kick)
1 x 600 moderate
14 x 25 SPRINT on :30
1 x 500 moderate
12 x 25 SPRINT on :30
1 x 400 moderate
10 x 25 SPRINT on :30
1 X 300 moderate
8 x 25 SPRINT on :30
1 x 200 moderate
6 x 25 SPRINT on :30
1 x 100 moderate
4 x 25 SPRINT on :30
200 cool down [4,350 yards]
3 x [1 x 400, 2 x 300, 3 x 200, 4 x 100], plus 4 x 100 cool down (6,400m). 100s on 1:35, 200s on 3:05, 300s on 4:40, 400s on 6:15. This morning was core work, shoulder and back PT and stretch cords at the gym. Sunday I did a straight 90 minute swim at the Y and the water temp was 84 degrees. My face was as red as a hothouse tomato and the lifeguard said he was worrried. I had three brief pit stops (<20 seconds) for water. At 4,500m, I tried a 3.5 oz Peter Rabbit Organics "mango, banana and orange 100% pure fruit snack (no added sugar)." The ease of its' squeezy pouch and simple twist top made for a swift pit stop. Their website says you can toss them in lunchboxes, a stroller or car....or I would add "in an equipment bag on a pool deck."
Saturday morning we had a nice short course yards team workout that I borrowed from Jim Barber (thanks to this summer's 25k swim- Facebook group), who saw it posted for Carmel Masters (we swam it upside down). We are three weeks out from the Michigan Masters State Meet and my swimmers said they enjoyed it. A nice change of pace from all the distance. Saturday afternoon, I got in 8 x 400m in an hour afternoon swim.
Warm-up (300 swim, 200 drill, 100 kick)
1 x 600 moderate
14 x 25 SPRINT on :30
1 x 500 moderate
12 x 25 SPRINT on :30
1 x 400 moderate
10 x 25 SPRINT on :30
1 X 300 moderate
8 x 25 SPRINT on :30
1 x 200 moderate
6 x 25 SPRINT on :30
1 x 100 moderate
4 x 25 SPRINT on :30
200 cool down [4,350 yards]
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