400 fr pretty hard

Saturday Jan 3rd 2009

here's the short cut to my blog to make it even easier for you to find
TinyURL Ande Swim
www.TinyURL.com/AndeSwim

my next meet is
Saturday January 17 - Monday 19th
USS Meet Longhorn Aquatics New Year's Classic
13 days away
plan to train through it (no rest)

Jack, here's how to SDK and where to kick in butterfly


Today's Practice
7:30 - 9:00 whitney coached swim center SCY main pool
swam with todd and ned
beside nate chris paul jon dave mark and brad
dove in on time

warm up
4 x (100 fr FTD, 50 fr FIST CLOSED, 25 fast, 25 k on bk)
FTD = Finger Tip Drag

400 fr 60% effort
went 4:45ish

4 x 50 on :50 done 25 fast 25 easy

400 fr 70% effort
went under 4:40

4 x 75 on 1:15 done 50 fast 25 easy

400 fr 80% effort
went 4:24

4 x 100 on 1:40 done 75 fast 25 easy

400 fr 90% effort (led lane on this one)
went 4:09

50 easy

assigned 8 x 125 on 1:50 with fins 100 k 25 fast
did 8 x 75 done 50 easy k 50 rest 25 SDK fast no breath
went 12's & 13's

8 x 50
odds 4 breaths
evens 2 breaths

rest 5 minutes

changed into FS PRO JAMMERS

25 SDK FAST
roll start
whitney timed
went 10.2

50 easy