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  1. Friday Mix - 11/15/18

    by , November 16th, 2019 at 09:45 AM (Middle Aged Distance)
    I wrote this workout with this intention of doing it Thursday, but instead took that day off after hurting a bit from an arm workout. I tried to do some short iterations and repetitions to keep my interest up - I wasn't up for any longer aerobic sets. The main set took a little longer than expected so I had to cut the pull set to run to a meeting, but I'll leave it in here so you can see/do the full workout.

    W/U (1100):

    300 sw - fr/bk/br by 25 x 4
    4x50 RIMO @ 1:00 - dr/sw
    200 k w/ fins
    2x75 @ 1:15 - build by 25 and hold stroke count
    100 IM swim
    100 fr dr w/ fins
    50 kick fast

    Main (2000):

    4X [

    2x50 kick no fins @ 1:15/1:10/1:05/1:00
    1 - fast
    2 - easy (bank rest)

    1x150 pull @ 2:00

    2x75 stroke @ 1:30 - 50 build/25 fast

    2x25 @ :30
    1 - 1 breath
    2 - no breath

    1x50 easy

    1 min rest between rounds]

    Pull (1000):

    8x125 pull w/ pads + buoy
    *try to maintain stroke count between smooth & fast

    1 - 100 smooth/25 fast
    2 - 75 sm / 50 f
    3 - 50 sm / 25f / 50 sm
    4 - 25 sm / 75 f/ 25 sm
    5 - 50 f / 25 sm / 50 f
    6 - 75 sm / 25 f / 25 sm
    7 - 125 f
    8 - easy (no paddles)

    100 easy

    Total: 4200

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