I am back in Orange County today and so I did the 5:45 Novaquatics workout at Soka University in Aliso Viejo. It was great to see Coach Ahelee again. It is the first time I've seen her since she got back from the World Championships in Perth and National Championships in Austin. She took age group titles at both events, as in she placed first in the world and nation! Congratulations! I understand she may no longer be coaching at Nova this summer and it really bums me out. She is the type of coach who notices when you aren't there and is full of positive energy. I hope the team can prevent her from leaving!
She gave a good speed workout:
350 warm-up
6 x 75 (kick, drill, swim)
12 x 25 yds (down underwater, back sprint)
100 easy
4 x 50 fast on 1:00
150 easy
4 x 50 fast with fins on 1:00
150 easy
4 x 50 fast with fins on 1:00
150 easy
4 x 50 fast with fins on 1:00
200 warm down
=2,800
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