Wednesday Oct 22nd, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 2 days away or 23 days away

SWIMMING
7:30 - 9:00 whitney coached
UT Swim Center SCY main pool swam with larry and brad
dove in around 7:40

WARM UP

300 warm up

4 x 100 fr on 1:20

100 IM strong went 1:06

4 x 100 fr on 1:20 assigned

200 IM strong cruised it

assigned 4 x 100 fr on 1:20
did: SKIPPED IT

ASSIGNED 300 IM STRONG
DID 300 IM cruise, drilled the fly

4 x 100 fr on 1:20

assigned 400 IM strong
did 50 easy speed 50 rest
went fl 32 bk 32 br 37 fr 28

assigned: 4 rounds of
3 x 50 k with fins on :40
100 back easy
then rest 30 seconds before beginning the next round

did: 4 rounds of
50 k easy speed from a push no fins
rest 50
50 k faster desc rounds 1 - 4 from a push no fins
50 back easy rest 50
went around 36 on the easy speed kicks
went 34, 32, 30, & 28 on the faster kicks
to go faster I just increased the number and intensity of SDKs I took on the push off and turn

assigned: 10 x 50 1 - 4 on 50 decreasing breaths #5 fast for time
did: 2 easy 50's #5 fast 50 went around 23 no one timed me 100 easy