3-25-2009 Fast Aerobic Fly/Breast
by, March 25th, 2009 at 02:23 PM (816 Views)
11:00 AM to Noon at the Downtown YMCA (SCM), coached by the coolest coach (and toughest) ever, Elisa! Oh yeah, it's also our puppy's first birthday. Not the boxer of my avatar, but the cute little yellow lab that used to be my avatar until Geek made me change it!
200 - alternate one arm fly and free
150 drill - right arm fly/left arm fly/two strokes breast - breathe only on the one arm fly strokes
50 back kick
3x175 free descend on 3:30 - 3:08, 3:04, 2:58
4x50 fast fly on 1:10 - I tried, but ended up doing one arm fly for this whole set.
3x150 free descend on 3:00 - 2:35, 2:30, 2:19
4x50 fast breast on 1:10 - I went :55 or so for three of these. I very nearly got sick on #3, so I stopped and swam easy free back to the wall.
3x125 free descend on 2:30 - 2:15, 2:05, 1:57
100 alternate ez free and one arm fly
Notes: Fly is a little discouraging to me. I feel like it's just a matter of timing. I am pretty certain that I'm strong enough to swim the stroke, but I struggle to get my arms out of the water. I'll keep working on it.
This workout seemed innocent enough, but the intervals were longer than we're used to. We typically see 125s as the longest interval, so the 175s and 150s were quite painful. The fact that I had to skip a breast stroke interval made me a little sheepish since I am that guy who always gives others a hard time about slacking off!