Tuesday, January 19, 2010

Saturday Swim: Race Prep

This Saturday's Masters swim workout was all about getting ready for the first Masters meet of the season. So the skill we were working on was the butterfly kick (especially useful when you push off of the wall), and the drill was to kick butterfly on their backs, head up and looking at the feet, hands down by hips (sculling gently is okay to keep body position), concentrating on flipping water UP with their feet. We also worked our starts and turns in a couple of sets, then settled in for some time trials of various distances.

Good news for me is that the time trials at least confirmed I was in the right ballpark for most of my races. I estimated 6:35 for my 500, and swam 6:44 from the wall in this set. I guessed 1:27 for my 100 Fly, and swam 1:30 in this set. So I think I should at least be able to make my estimates in those events. My 200 was not so good, I estimated a 2:21 and swam a 2:35. Hmmmm, we'll just have to see what happens with that one.

So here's the workout:

Warm Up

200 Swim
6 x 50 Drill/Swim (w/ good fly kick on push off of the swim)
200 Pull
6 x 50 Drill/Swim
200 Swim/Scull by 25s

Starts and Turns Set

10 x 50
Start Hard, Good turn, cruise back

Main Set:

100 EZ
500 Time Trial (TT)
100 EZ
200 TT
100 EZ
100 TT
100 EZ
50 TT
100 EZ

10 x 50 Starts and Turns

4 x 75 Pull Concentrate on Distance Per Stroke
100 EZ

Total Yardage: 3950


midlife_swimmer said...

I may even be at this meet! Just to cheer on team mates but I am considering it.

Robin said...

Oh cool! I'd love to say hi in person, your blog is very cool.

I'll be the swimmer throwing up just before the 100 Fly ;-)

Anonymous said...

good luck in that first meet!