Speed day, Long Day

So if you looked at Cam Dye's blog yesterday you might have seen that we did a little speed yesterday at swim workout. Speed is huge but there is a huge misconception about what my coaching is. Sure we do a good bit of speed work and we have good sprinters, but that doesn't mean that we don't go at it.

Tonight.
pull set
2 x 200 pull 3:00 long and aerobic
6 x 150 build #3 and #6 on 2:05
2 x 100 pull 90% and then faster 1:30

main set
1 x 200 on 2:45 under 2:30
1 x 200 on 2:35 under 2:20
1 x 200 on 2:25 under 2:10
1 x 200 on 2;15 under 2:05
1 x 50 on 1:30 easy
Distance kids went 4 times as did Kristen, they are not racing this weekend. Jimmy and Cam and Lance went through it twice.

Nice hard solid set. Liam and heather were stars.