Friday, Oct. 5, 2012 7:00-7:45pm
by, October 5th, 2012 at 11:29 PM (528 Views)
This was a recovery workout for the team (they did the full 2 hours) from last night's test set beatdown. I just used the first 45 minutes for a stretchout prior to the masters meet in the morning over on Bainbridge Island.
600 (25 V-sit scull/25 Back/25 Core Kick/25 Free)
10 x 100 Kick w/ board & fins @ 1:25 (make 'em)
I did SDK on my back, fins and board hard like this makes me cramp
12 x 50 Sculling w/ buoy @ 1:20
4 x 50 Front "Dig" Sculling - basically dogpaddle @ 1:20
- 3 scull in front
- 3 in midpoint of body
- 3 at "bottom" or finish point of stroke
- 3 sculling the entire range from the front to the back, then recover underwater to the front
This one was easy, the girls I was with couldn't figure it out.
2400 Yards (with very minimal arm swimming) and out
Up at 4:00am, leave town by 4:15
Meet That Guy @ 7:00am with some others for carpoolfuntrip to the ferry.
Swim: 200 Free, 50 Back, 50 Free, 100 Free, 500 Free <--looking forward to a KNelson age grouper vs. age grouper dual-in-the-pool here.