Workouts leading up to Fall Festival Meet

09.21.09
6x50 Fly (w/dive from ledge)
(26.67, 28.71, 28.08, 29.08, 29.09, 29.02) AVG 28.44

09.22.09
6x50 Breast (w/dive from ledge)
(35.25, 35.18, 34.96, 35.42, 33.81, 34.79) AVG 34.90

09.23.09
6x50 Back (w/start from ledge)
(27.25, 28.57, 27.74, 27.96, 28.32, 28.00) AVG 27.97

09.24.09
6x50 Free (w/dive from ledge)
(23.70, 25.07, 24.22, 25.49, 26.50, 25.60) AVG 25.09

09.26.09
600 - 800 yds Choice warmup

1) 4 x 150's Breaststroke swims [15 sec rest and go]: do as fast a pace as you can
Breaststroke times (without 15sec rest included in times)
(2:01, 2:05, 2:08, 2:05) AVG 2:04.75 = 41.58/50yd

2) 5 x 100's Butterfly kicks alt by 25's: right side/ on back/ left side/ belly [15 sec rest and go as fast as you can but try to see what is the fastest interval, allowing yourself the 15 sec per swim]
Butterfly times (w/o 15sec rest included in times)
(1:14, 1:17, 1:20, 1:18, 1:16) AVG 1:17

3) 8 x 50's back single arm stroke drills alt by 25's w/ paddles [15 sec rest and go]

4) 12 x 25's Waterpolo stroke - do not rotate head side to side [25 sec rest and go]

200 - 400 yds easy warm down

10.05.09
6x100 Free
(29.08, 31.28)-60.36, (30.39, 30.61)-61.00, (29.34, 30.40)-60.25, (29.04, 30.36)-59.40, (29.48, 31.71)-61.19, (29.97, 30.94)-60.91 AVG (29.55, 30.88)-60.43
6x100 Fly Kick (calves and feet cramping on this set)
(82.40, 77.60, 76.88, 74.83, 76.91, 75.06) AVG 77.28=1:17.28

10.07.09
6x100 Back Swim
(68, 66, 65, 66, 66, 64) AVG 65.83 = 1:05.83
6x100 Free Kick
(93, 80, 79, 80, 80, 78) AVG 81.66 = 1:21.66
2x4x50 Fly Chute/DB @ 1:30
8x25 Breast from float @ 1:30

10.08.09
8x50 Free @ 3:00 finding optimal stroke count
24.81 - 11,16
24.50 - 13,16
25.75 - 12,14
28.66 - 12,14
26.00 - 11,16
25.80 - 12,17
26.52 - 12,16
28.99 - 11,14

Race Analysis

50 Free (rxn time ~.6sec) (Personal Best Race: 21.8)

• 25yd: Dive->Breakout (3.40sec), 13strokes @ ~.87sec/cycle, lap time (9.90sec)
• 50yd: Push->Breakout(3.05sec), 17strokes @ ~.97sec./cycle, lap time(11.20)
• Took one breath ~under flags on first 25, and another 6th stroke after turn

100 Free (rxn time ~.6sec) (Personal Best Race: 49.8)

• 25yd: Dive->Breakout (3.97sec), 10strokes @ ~1.08sec/cycle, Lap Time (10.24)
  
• 50yd: Push->Breakout (3.56sec), 12strokes @ ~1.25sec/cycle, Lap Time (12.18)
• 75yd: Push->Breakout (2.93sec), 14strokes @ ~1.27sec/cycle, Lap Time (13.00)
• 100yd: Push->Breakout(2.99sec), 15strokes @ ~1.35sec/cycle, Lap Time (13.45)
• Breath 2nd stroke off turns and every other stroke (to the right)
  

100 Fly (rxn time ~.6sec) (Personal Best Race: 56.0)

• 25yd: Touch->Breakout (4.40sec), 6strokes @ ~1.05sec/cycle, Lap Time (10.67)
  
• 50yd: Touch->Breakout (5.62sec), 7strokes @ ~1.05sec/cycle, Lap Time (13.73)
• 75yd: Touch->Breakout (5.77sec), 8strokes @ ~1.14sec/cycle, Lap Time (15.02)
• 100yd: Touch->Breakout(4.87sec), 9strokes @ ~1.19sec/cycle, Lap Time (15.62)
• Breath every stroke even first off turns

100 Back (rxn time ~.6sec) (Best on film: 56.6)

• 25yd: Dive->Breakout (4.48sec), 12strokes @ ~1.03sec/cycle, Lap Time (11.94)
• 50yd: Push->Breakout (3.43sec), 16strokes @ ~1.18sec/cycle, Lap Time (14.13)
• 75yd: Push->Breakout (2.60sec), 17strokes @ ~1.26sec/cycle, Lap Time (15.02)
• 100yd: Push->Breakout(2.37sec), 18strokes @ ~1.30sec/cycle, Lap Time (15.01)
• Breath every 2 strokes