10.26.12 - Friday workout
by, October 26th, 2012 at 01:07 PM (239 Views)
Swam w/ Roger, Dave, Dave, Dave, Chris, Meredith and Danny. Not much distance today but some good quality sets near race pace. My GTD stats are going to take a hit from low yardage today and the Nat being closed tomorrow. I'll have to catch up next week I guess.
600 Warm up
6 x 50 - :50
200 Free broken by 50s w/ :15s rest in between 50s
Made 1:59. No missed turns this time but I was fading on the last 50. Splits were :30, :29, :29, :31.
5 x 200 - 2:30, convert free to pull
Made all but the second (150 free, 50 Pull) on 2:20 or faster. On the second one, the 50 pull wasn't worth having to stop and put my paddles on. Made the last on 2:10.
10 x 100 - 1:30
* Odds IM (1:15-1:20, most around 1:16)
* Evens free (1:07-1:09, last one 1:05)
Started with 3 three team relays. We did a 3 x 200 relay broken into 50s. Made 6:00. I don't know what my splits were but I'm pretty sure I was around :26 to :27. After that, we did 2 four team relays (Keith had to leave). This one was more complicated. We started with 200 kick broken into 50s. The catch was that we had to tag off by handing our board to the next person in the relay. Continued directly into 200 pull. Same thing with some really awkward buoy transfers. Then we each did 200 backstroke. That was followed by each of us doing 3 rounds of our strongest (kick, pull, free or back). Each team member had to pick one... no duplicating what someone else was doing. I took the kick leg. Ended up racing against a teenage fly kicker. My breaststroke kick is pretty strong but this was no contest. I mostly saw fly wake.
225 Cool down