Tues, Oct. 16, 2012 7:10-8:40ish pm
by, October 17th, 2012 at 12:46 AM (458 Views)
I arrived a few minutes late since I had to get my daughter to and from her final soccer game of the season. It seems like forever since we last had a game or practice for them with all the fire/smoke activity in the area the past month. We finally had a bit of rain all weekend long to help put away the fires for good.
Today at work I also got my flu shot, so my left arm is dead and hurts. I'm icing my arm, and O.D.ing on Ibuprofin for tonight.
Warmup (that I got in):
200 of (25 breast w/ flutter, 25 V-Sit scull, 25 8/3/8 Free, 25 Sprint Free)
the group did a 600 of this warmup
5 x 200 Free Pull stretch out @ 3:15 (2:22-2:25s)
Assigned 10 x 100 Kick w/ fins & board @ 1:25 (25 Flutter/25 Dolphin)
- I did 75s @ 1:25 (25 SDK on back/25 flutter/25 SDK on back)
- resting my legs
Main Set: (aerobic, keep HR down) (when "fast" use the legs)
400 IM @ 8:00 (50 EZ, 50 Fast)
500 Free @ 8:00 (50 EZ, 50 Fast)
2 x 200 IM @ 4:00 (200 EZ, 200 Fast)
2 x 250 Free @ 4:00 (200 EZ, 50 Fast / 200 Build, 50 Fast)
4 x 100 IM @ 2:00 (100 EZ, 100 Fast)
4 x 125 Free @ 2:00 (125 EZ, 125 Fast)
There was another set of 50s at the end of this, but I got out and called it a day. I was just wiped out, and my arm was sore. No point of beating myself to death. It was an EZ workout for the most part anyway. The next few days are really going to be EZ, at least that's what John says.
200 EZ and done
I took this workout pretty EZ. Ended up being the caboose in the lane today, going 3rd behind Jared and Henry. I didn't push things very hard at all, and my shoulder/arm muscle was really sore from the flu shot. I could've gone without it (for the benefit of the meet), but it's not worth the risk later in the flu season to go without it. It doesn't matter, I'll still swim fast when it's go time.