Swim Workouts 3/18-3/23 + NCAA’s

Talk about an exciting meet! Saw some really fast swimming this past weekend, probably one of the fastest D2 meets in the last 4-5 years. The University of Missouri (in Columbia) is a pretty nice college town. They have this great rails to trails course where it seems everyone in the community uses it, not to mention all the other parks that connect to it. Plenty of places to run (too bad I still can't run).

Final tally for Max though:

2^nd in 1000 free – 10:14

4^th in 400 IM – 3:58

5^th in 500 Free (.6 separated him from 3^rd)

6^th in the 1650 – 15:42 (13 sec time drop)

Top scorer for his team, and his team took 3^rd Place! Coach paid him $20.00 to carry his teams trophy (big butt piece of work) and not scratch it on the plane, etc today.

Note to self for next year – when working with Fly/Breast turns to make sure that the athlete starts with hands on walls, kick really fast, and perform the turn really fast – good drill

Workout #1

Group A	Group B	Description	Distance (A/B)
300	150	Easy swim – throw in drills	300/150
5 x (300 + 200 + 100)	5 x (150 + 100 + 50)	Group A: 300 is at LT – free, 30 SR, 200 is 50 swim/50 drill, 30 SR, 100 is all out, 1 MR (repeat set 5 times).	3300/1650
		Group B: 150 is moderate effort free, 100 is drill choice, 50 is FAST – all w/30-45 SR
200	100	Cool down easy drill or swim	3400/1750

 

Workout #2

Group A	Group B	Description	Distance (A/B)
400	200	Warm up – 25 swim/25 drill choice	400/200
5 x 100	3 x 100	25 kick w/board + 50 swim free + 25 kick w/board (you drop the board off at other end of pool at the end of the first 25) – 20 SR	900/500
15 x 100	15 x 50	In sets of FIVE (3 x 5) Set one is 50 ez/50 fast, set 2 is 25 ez/75 fast, set 3 is hard effort – all w/20 SR, 1 MR between sets	2400/1250
		Group B: Set #1 is easy, Set #2 is 25 ez/25 fast, set #3 is 50 fast – all w/20 SR, 1 mr between sets
3 x 200	1 x 300	Pull w/paddles – breath every 3rd to 5th stroke (alternate)	3000/1550
200	100	Cool down easy	3200/1650