Monday, March 5, 2012

Swim Set 3/5/12

Last Thursday I swam my last swim set with Patty Waldron at MAC Masters. Retiring after 30 years of coaching, she will remain in my mind the best Masters swim coach of all time. What random luck to run into her at the Morrow Mountain Massacre when I first moved here. She will be missed and the person taking her place has some big shoes to fill! The following set is a long course triathlete-friendly version of my last practice with Patty.

400 loosen

9 x 100 :10 sec rest
1- 50 kick/50 swim
2- 50 drill/ 50 swim
3- pull with buoy only
*repeat above 3 times*

On 1:35 base:
100 - last 25 fast
200 - last 50 fast
300 - last 75 fast
400 - last 100 fast

1 min rest

2x300 negative split on 4:30

1 min rest

On 1:35 base:

100 - last 25 fast
200 - last 50 fast
300 - last 75 fast
400 - last 100 fast

100 cool down at least