Although Mondays are supposed to be the day with assistant coach, this week things got switched around and she was our leader this morning. She comes from a pretty high-level pure swimming background, and the workouts reflect that. More drills, more kicking, and so many different sets that I'm not sure I remember it all. But it makes for a good workout.
After a solid warm-up, we were assigned into three groups, each with a different sub-workout to do. After 20-25 minutes, we changed to the next sub-workout, until all three were completed. One of the sets was a free/pull set, the next was drills, the last (for me) was flip turns. I was happy to get the "work" set done early, so I could cruise through the remainder. It's going to take a few weeks to get used to the early mornings and longer workouts, methinks.
PS- Thirty seconds of vertical kicking (not eggbeater) is tough. They might as well call that "almost drowning".
Swim: w/u - 150m free
4x30" vertical kicking, 30" rest
150 as breast/back/free
2x50 free, breathing every 3/5
400 free, 45"
4x100 pull, 20"
200 free, 45"
2x50, 30" as 1) 1-arm, 2) catch-up
100 free, 30"
4x75, 30" as 25 3-3/25 catch-up/25 free
2x50, 30" as 1) 1-arm, 2) catch-up
100 free, 30" 100 free, 30" as 25, 3-3/25 catch-up/50 free
Flip turn practice
200 free, 30" with flip turns
c/d - 200 as 50 free w/3 somersaults/50 breast
Total: 2600m
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