Swat Developmental Swim meet

I will be selling DudaSwimGear swim caps at the Swim Atlanta Sugarloaf location this Saturday (April 30th):

Spring Fling Developmental Meet

http://www.swimatlanta.com/swim-team/meets/spring-fling-developmental-meet

Little bit of everything

4 x 600 warmup (200 free-200 bk-200kick w/board)

• #1 -2 with fins
• #3 no fins
• #4 fins

12 x 100 pull free d-1-4 to about 80%

• #1-#4 fists only @ 1:30 (1:09s)
• #5-#8 regular @ 1:25 (1:05s)
• #9-#12 big paddles @1:20 (1:02s)

16x25 swim @30

• #1 free ez
• #2 back perfect stroke
• #3 ez free
• #4 free fast
• #4,8,12,16 descend down to 100% (14,12,11,10)

Ez warmdown
4,300

Fly Sprints

This is after 2 days of being out of the water - ouch.
600Warmup.
16x75 free pull (4 paddles, 4 no paddles) @1:05,1:15,55,1:05 or smth

600 more warmup (100 free, 100 bk, 100 kick w board)
4x150 w fins @2:10 (25 fly (4strk)-50 free, 25 fly(4strk)-50 back)

Main Set
3x500

• #1st-500 breast done as following:
• 200 bs swimming
• 4x75 on 1:30 
• #1-3 strokes per lap (57)
• #2-4 per lap (51)
• #3 ez free
• #4 all out breast. (46)
• #2nd and 3rd - 500 - fly
• 200 bs swim (kick plus free)
• 4x75 @1:20 or so
•  #1 fly-drill-free by 25s
• #2 fly-kick-free by 25s
• #3 all free
• #4 all out (38 and 37 the second time)

500 long free warm down.
~5,000

General yardage

1000 usual warmup.
10x100 fins free @1:20

• #1-#5 big paddles. (58s)
• #6-#10 no paddles (56s)
• HR (23-25)

1200 back done as:

• 200 pull paddles @2:45 (D-1-4 2:20,2:15,2:10,2:06)
• 2x50 swim hold perfect stroke (HR-<25) (33s and 31s) @50
• Repeat 4 times.

Some bungee sets and some long warmdown.
~4,300

Fly focus #3

1000 usual warm-up
2x(100 free-25fly long-75 free-25fly long-50 free-25fly long-25 free-50 fly long-25 easy)
20x25

• 2x 25 free @30
• 1x25 free @25
• 1x25 free@20
• 1x25 fly fast (90%effort) @30 (11s, 12s)

8x100 pull big paddles

• odds back @1:30
• evens free @1:20

200 easy swim/kick

8x100 swim fins

• odds back @1:20
• evens free @1:10

200 ez swim/kick