VNSO Swim Workout - We did sprints, Dimitriy coached

This is the city, Los Angeles California. A place full of sun tanned actors, swimming pools and lots of SCAQ workouts. My name is, Austin, and my job is to blog about them. The VNSO pool straddles the border of both Van Nuys and Sherman Oaks. One community is affluent and the other is not so fortunate. The park and the pool itself were created to serve both communities and it is doing a very good job. In fact while searching for a photo of VNSO pool I just read that L.A. City Beat Magazine noted VNSO pool as one of L.A.'s secret treasures. (It's photo number 6)

Warm up: 250 easy followed
3 x 75s: kick, drill, swim by 75 @ 1:40
Transitional set: 2 x 200s @ 3:30, stroke/free by 25, build the free

Main Set:
1 x 50 all out @ 1:00
1 x 100 easy @ 1:30
2 x 50s all out @ 1:00
1 x 100 easy @ 1:30
3 x 50's all out @ 1:00
1 x 100 easy @ 1:30
4 x 50's all out @ 1:00
1 x 100 easy @ 1:30

The next section may not be entirely accurate for I was way in "debt" to the "oxygen bank" and the first thing to go when I am in debt is my attention to details.

2 x 50's stroke all out @ 1:00
1 x 100 easy
1 x 50 stroke all out @ 1:00

Warm down: 150

Race Training For Swimming Sprints from Timed Finals

Timed Finals posted a great article on swim sprints. A reader wrote in with a question and one of the answers given was rather clever:

• Colin M. answers: For what it’s worth, in swimming 50s with my TI stroke, I focus on getting more out of each pull, instead of turning the arms over faster. I make sure I complete the entire stroke, and also focus on the front quadrant swimming part. If I want to increase my speed, I do so by letting my hips set the pace. Since focusing on this TI stuff, I actually swim faster by taking fewer strokes, and making those count.

The article can be read here: [link]

Don't forget to RSVP for the SCAQ lactic workouts with Bonnie and Erik at LMU this weekend.