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

I made this day my bitch!

I had a heavy day at the gym today and I was not feeling it when I got to the pool, so I thought I need to do something that would make me feel better.

1000 usual warmup.
500 (25 fly, 50 back, 75 breast, 100 free)x2 Long and controlled.

Main set:
15x200 on 3 minutes.
Rounds #3
#1 swim free snorkle easy;
#2 pull free big paddles controlled;
#3 swim free fins 80% effort (timed); 1:54
#4 kick free ez.
#5 swim free fins easy.
#6 swim free snorkle.
#7 pull free 90% (timed) 1:49.
#8 kick free easy, make the interval.
#9 pull paddles free easy.
#10 swim fins easy.
#11 swim (No fins) all out effort (1:45 Holly shit, out in 49.)
#12 kick easy.
#13 swim easy.
#14 4x50 back slow (drill/swim)
#15 slow swim and kick warm down.

I am beat, but satisfied.
4,500

Backstroke Focus #1

1000 (100 free+100 back+50 kick) 1 min rest
1000 pull paddles (200 free+50back+150free+100 back+100 free+150 back+50 free+200 back)

Main Set:

• 3x200 back swim controlled and focus on finishing stroke Hr 24-26. @2:50 (2:17s)
• 200 free fins @2:50 ez
• 3x200 back swim controlled and focus on finishing stroke Hr 26-29 @2:40 (2:10,2:12,2:09)
• 200 free fins @2:40 ez
• 200 kick free fins @2:40 ez but make the interval
• 200 free fins @2:40 ez

2x50 (fist L drill + fist swim by 50s) @50
2x25 bk swim perfect stroke @30 (15s)
3x50 same as first
2x25 same as first
4x50 saf
2x25 saf
200 ez

4,700

Free focus #3

1000 warm up (250 free swim, 250 free pull snorkle, 250 snorkle paddles, 250 paddles only)

Main set:

• 200 back fins easy technique
•  4x100 free swim fins @1:30 D (1:03,1:00,54,45)
• 100 kick board
• 200 back pull paddles
• 8x75 free swim D by 2 (last one - 34.7)

300 ez.
2,800