My son wanted to go to the gym, so I went along and did 15 minutes of rehab exercises, 15 minutes of stretching and 1100 EZ.
Taper officially started: I skipped weights. But went to Pitt for a hard swim workout from 3:00-4:30 pm. I did all of my warm up and the first couple sets OMO. Fortunately, I had a lane to myself as there weren't too many folks there.
Swim/SCY @ Pitt
4 x 25 shooters @ :45
8 x 25 burst SDK to 15 m + cruise @ 1:00
3 x (25 AFAP + 75 EZ) @ 3:00
Joined up with the other swimmers and we modified the workout that Bill had given us to do some USRPT type sets.
20 x 25 w/fins IM order @ 100 pace @ :45
-- I went easy on #13
-- These were fast for me. I was going 1 second faster than my usual 100 pace on many of them.
20 x 25 backstroke @ 100 pace @ :45
-- I went 15s on the first 10, including a 14 on the first one, with 10-11 SDKs
-- I went easy on #11-12, then put on fins and did 8 more backstroke going 12 mid-highs.
8 x 25 kick @ :45
odds = AFAP
evens = EZ
I had a pretty zippy workout today, probably helped by the fact that I skipped lifting. That's definitely the best part about tapering -- not feeling sore. And I'm usually sore after lifting bc I never do the same workout. I'd like to get in a swim this weekend. But Bethel Park is closed and I'm not sure whether Lebo is open tomorrow. I may have to drive to Sewy.
1 X 250 4:00 3:45
3 X 50 descend 1:00 1:00
Three rounds. Round 1 intervals left, 2 and 3 right.
1 X 300 kick
12 X 50 1:05--choice
1 X 100 free 1:30
1 X 100 IM 1:45
1 x 100 best stroke(no free) 2:15
17 X 100 pull
5 on 1:30
5 on 1:20
5 on 1:15
2--warm down-- 2:00
I took so cold medicine to ensure I slept last night. It worked but I was tired this morning. I did a pretty straight forward taper workout today.
400 free with snorkel
6x50 catchup on 1min
6x100 IM on 1:45
8x50 done as 25 after, 25 easy on 1min
6x100 kick with fins on 1:30
nothing at all to write about today other than I felt better at the end of practice than the beginning. Hopefully I will start to feel a little more peppy tomorrow.
One of our club coaches is out of town for Thanksgiving so I am coaching a distance double workout today for the racer(13-14) and senior racer group(15+). These are the club teams fastest kids so it will be fun. Both workouts are about 7k with a big aerobic set followed by race pace 800 set. My hope is to get this group holding sectional and junior national 800 pace when they are tired. It's scary how good some of these kids are.