Saturday September 4th

On Saturday we had two sets going on. First, the Speedster Set:
15x50 (50) every 5th * Stroke
12x50 (55) every 4th* Stroke
9x50 (1) every 3rd * Stroke

This set was designed to get everyone ready for the famous “Grant Hackett” 200 Set, which is usually done LCM – but we will more than likely do it SCY when we do it for the first time. The set is similar: you go 16x50 every 4th fast, 12x50 every 3rd faset, 8x50 every other fast, and 4x50 all fast. The rest intervals move up 5 seconds each time you change the variable of the set (the ratio of fast/easy).

The leaders of the set were Max, Erika, and Rachel.
Max started off at 26+, quickly moved to 25s, then went 24.9, 24.2, 24.4, 23.8, 23.4 on his final 5.
Erika started off at 26+, held it for a while, then finished with 26.1, 25.7, 25.6, 25.5, 25.5, 24.6, 24.4
Rachel was all over 27.0-26mid to start, and finished with 26.1, 26.4, 25.8, 25.8, 26.1, 25.7, 25.0

Many other athletes did a great job.
Ridge was going 30.3s for his breaststroke with a 29.9 at the end.
Katie Kramer can now go 29s all day, and went about 3 28s to finish.

Lots of faster training for individuals, literally too many to report. Great kick set at the end to finish it off.

Our Mid distance/Distance crew went 8x300 (4) – odds free cruise, evens FreeIM fast descend.

BT led the way going 327, 314, 311, 310; hold sub 320 the whole way on the free. Not bad for a guy whose 400 IM best is 421 or something like that. BT, let’s break 305 as soon as possible!

Haley F, Nata, and Maddie were all hovering in the low 330 range – Haley squeaking under with a 329.9 on the last one. Girls, if we’re not thinking 320 asap we are underestimating our ability!! Think about 2 weeks ago when we did our 6x400 FreeIM --you guys were going 455 city for the most part on that set, with you fastest just a bit under 450. Improvement can be rapid if you envision great things happening.