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After the Pro Swim Series stop in Greensboro, SwimSwam embarked on the East Coast Pancake Tour 2019. This tour will be taking fans to various swimming programs along the east coast for Practice + Pancakes, Beyond the Pancakes, and maybe a few more pancake goodies thrown in.
In case you missed it yesterday, we stopped by University of Virginia, where a group of their women’s team were throwing down some serious in-practice speed. This is the entirety of that workout:
1×200 Loosen
10×100 50kk stroke w/board , 50 Free 2 bre @ 1:40 aerobic Dec 1-5/6-10 to faster
FINS – Note*Desc on 100’s IM, otherwise Hold same times/effort throughout (FLIPS & 6’s ON EVERY WALL)4×25 @ 20 fly/3×50 Back @ 40/2×75 @ 1:05 free/1×100 IM @ 1:40
4×25 @ 25 fly/3×50 breast@ 50/2×75 @ 55 free/1×100 IM Faster @ 1:40
4×25 @ 30 fly/2×75 @ 45 free/1×100 IM Fastest
AT 4PM DO STARTS
2rds ALT w/TOWER’s BELOW:
16×12 @ 30 RAX Kickout Progression
BREAST TOWERS
1×25 Breast w/Dolphin KK Focus on Power Lunge into tight line (FINS) @ 1
1×25 Breast w/Flutter Kick, FOCUS on HIGH RATE w/Power Lunge (FINS) @ 1
1×25 Swim 2k/1p (each stroke explosive with power drive) (FINS OFF) @ 1:15
1×25 U/W Pullouts No air @ 1:15
1×25 RACE @ 1:15
1×50 easy @ 2:00
1×50 RACE
FREE/BACKSTROKE TOWERS (.5/1 bucket)
6×20 STROKES MAX – 1st 4 BAND/BOUY, last 2 swim @ 1, 1×50 easy @ 2, 1×50 MAX Swim
FLY
2×3+2 Power Pulldowns + Dead Start 5 Strokes MAX EFFORT @ 1
2×10 Strokes PUSH & GO @ 1
2xKC+FULL 25 MAX EFFORT @ 1
1×50 easy @ 2
1×50 RACE
ALL TOGETHER
2×50 MAX EFFORT @ 1 GO AS FAST AS YOU POSSIBLE CAN ON #1, CAN YOU KEEP #2 within 1 sec????
cool, more uva -there has got to great training going on at other schools?
Yeah, he has covered NCSU, UNC, Louisville, MIZZOU, VT, Columbia, ISL and Club teams in the past few weeks/months.
If you are so inclined: https://swimswam.com/?s=practice+%2B+pancakes
“cool, more pancakes -there has got to be great breakfast foods besides pancakes?” – waffle people.
Yea, why cover the No.3 team in the country?
Yea, soon to be the No.1 team in the country you mean 😉 Boom!
If they win ncaas I’ll eat my shoes
Why don’t you eat them now for practice 🙂
With pancakes
Hype or not, Desorbo isn’t that far from the truth. Can’t see Virginia women going any lower than 3rd this year. Altho their ceiling’s as high as No. 1., runner up’s looking to be the best bet. Will be a testament to how far Todd has taken this program.
No contest the next few years following consecutive No. 1 recruiting classes to the Hoos. OK Stanford will also be in the hunt with Taylor Ruck and Regan Smith joining the Cardinal. Those 2 schools will be so head and shoulders above the rest of the competition that it isn’t even funny! California loses Weitzel and their disappointing 2020 class simply lacks sprint firepower if anyone’s asking.
Best part is 10:44 to 28:03
Your watch is fast.