01.20.12 Friday workout
by, January 20th, 2012 at 09:03 AM (626 Views)
Swam w/ Roger, Kent, Dave and Dave. Week and a half until taper. Feeling a lot more prepared for this meet than I have in the past. Wore a drag suit for about half the workout. Dropped it to keep up w/ Kent on a 1000 pull. Pool temp 84-85. Not too bad today.
550 Warm up
3 Times through:
* 2 Times through:
** 25 Kick - :30
** 50 Free - 1:00 (2 breaths / 25)
** 75 Pull - 1:00
** 125 IM - 2:00 (Pick a stroke for extra 25)
* 1:00 Break
* 100 Stroke Hard - 2:00 (I did br on 1:19s)
I haven't been focusing too much on breaststroke so 1:19s from a push w/ a drag suit seems fairly decent. Hopefully I'll be able to go under 1:10 in the meet.
1000 Timed Pull open turns every 200 (dropped drag suit)
Did 2:20, 2:18, 2:18, 2:15, 2:15. Something like that anyway. Finished on 11:26. Wish I could say this was all me but it had more to do with a nice draft off of Kent.
1200 Relay - way too convoluted to explain. I'm not really sure I understood what was going one. 2 lanes, 5 swimmers alternating between 50 free and 50 fly. Kent stayed in his own lane and the rest of us switched in and out. So, Kent did 600 yards total and the rest of us divided up 1800 yards 4 ways for 450 yards each. Kent's lane went 12:03. I think the other was 12:29.
325 Relaxed fly (cool down)