There was a discussion about flip turns this morning. As I’m always up for improving (and my flip turn was slow compared to other swimmers), I watched a few flip turn videos. Honestly, I don’t think there’s much wrong with my form (not that it couldn’t be better–I’m not Olympian). After watching a few videos, I came to the conclusion that I’m just not flipping as quickly as I could. So, I worked on the flip speed and not slowing down when coming into the wall. Did it make a difference? I think it may have.

As today is sprint day, we had more rest. Perhaps the combination of extra rest and quicker flip rotation improved my sprint 50 and sprint 75. Or maybe it was just one of those good days. Those do happen. Regardless, it was a good day. 😊

1 hour swim workout, sprint Friday with SCAQ

Coach Bill Bean

525 warmup (~8:48 min)

Warmup (850 yds, ~14:20 min)
4 x 150 on 2:30
4 x 50 on :50
50 easy

Main set (1650 yds, ? min)
Set 1 (650 yds, ~15 min)
4 x 50 on 1:00 — 15 yds sprint/35 yds easy
4 x 50 on 1:10 — 25 yds sprint/25 easy
4 x 50 on 1:20 — 35 sprint/15 easy
50 sprint

Set 2 — 2x (650 yds, 12:20 min)
100 IM on 1:40 — no fly
3 x 75 kick on 1:30–descend

50 easy

Set 3 (300 yds, ? min)
25 sprint/25 easy
50 sprint/50 easy
75 sprint/75 easy

125 cool down

Total yards: 3150