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SCY

Warm up
3 x 100 1:45
4 x 50 1:05 stroke
3 x 100 1:30
8 x 25 :30 choice

Kick set
1 x 200 4:30 kick
4 x 50 1:15 kick
1 x 100 2:15 kick
4 x 25 :45 kick fast

IM set
4 x 50 1:00 IM order
2 x 200 3:30 IM
4 x 25 :45 IM order
2 x 100 1:45 IM

Freestyle/pull
1 x 300 4:30 long & strong
2 x 150 2:15 neg split
3 x 100 1:30 last 25 strong
4 x 75 1:05 desc 1-4
6 x 50 :45 be consistent
12 x 25 :30 strong

Warm down
4 x 50 1:00

Total: 4500

Felt like first time swimming four days in a row in 7 years. Also lost a fight against fish frying oil yesterday and my right hand is a little gnarly. Plus the high school water polo team didn't put the lane lines and flags back in after their game last night. So... shorter workout today and excuses excuses!


Thursday, 3/29/2018 Pool Workout


200 fr/100 bk/200 k/200 p/100 IM dr


4x100 1:40 50 controlled/50 build
12x50 1:00 1-f/EZ; 2-EZ/f; 3-b; 4-fast
6x75 1:20 1-50 smooth/25 fast; 2-25 smooth/50 fast; 3-fast
4x100 1:30 50 controlled/50 build


400 warmdown

3000


Made it to rest day!

3|28:
3 x 200IMK on 5:00

• arms down on bk kick
• 12.5m UWDK/12.5m UWalantis on fl kick
• board/snorkel on br and fr kick

dryland:
400m run 1:23

3|29 drylands:
400m run 1:19.70 :-)