07.16.12 - Monday workout
by, July 16th, 2012 at 09:46 AM (307 Views)
Swam w/ Dave, Dave, Ray and Sam. I'm back at a reasonable altitude with breathable air again. It makes a huge difference. Not sure how long this will last but I'm enjoying it while I can .
450 Warm up
2 x 500 Free - 7:30
I drafted Sam (college swimmer) on these. We made 5:52 on the first and about 6:00 on the second. We miscounted and did an extra 50 so it was hard to tell.
3 x 500 - 4:30 (Odds IM, evens free)
I did about 4:15 on the IMs and 3:40 on the free. Sam blew me away on the IM so I wasn't able to draft any. Stayed close to him on the free.
5 x 100 - 1:45 (Odds Free, evens IM)
Went 1:08, 1:08, 1:05 on the free and 1:15, 1:18 on the IM.
Dave and I did part of a set I brought back from Colorado:
4 Times through:
* 50 Easy - :50
* 40 Hard - :50 (flip at flags)
* 25 Sprint - :30
50 Cool down