09/10/08

SCY
100 wu
4 x (25 K @3rd pers RI, 50 drill @3rd pers, 75 swim @3rd pers)
--some set of 550 yards-- can't remember what...
2 x (3 x 100, 4 x 75, 5 x 50, 6 x 25, 50 EZ) On 1:20/100 base.
3 x (50 K @1:10, 50 fr Overkick @1:00, 25 sprint @20, 75 ez @1:20)
250 ez
2 x 50 breast fast @2:00 (went 38, 38)
100 wd

4400 yards

I worked the 100s in the main set and went (1:11, 1:09, 1:08; 1:07, 1:08, 1:08). On the other swims in the set, I switched between back and free. I went 30 and 29 on the overkick 50s and 15s doing backstroke on the sprint 25s.

On the whole, I'm working in some more fast swimming. The breast swims at the end of practice were kind of sluggish, but my lats were pretty tired from yesterday's practice and today's main set.

On the second overkick 50, I really tried to stay long and get good extension, instead of just turning over my stroke AFAP. It seemed to work pretty well. I felt strong.