10.31.12 - Wednesday workout
by, October 31st, 2012 at 05:29 PM (259 Views)
Swam w/ Dave, Dave and Danny. Yesterday, my son called me out to the front yard in the late afternoon because something cool was happening in the sky. Turns out he was right... there were rainbows everywhere. The sky was mostly clear but hazy enough to refract light all over the place. My cell phone camera unfortunately doesn't do justice to what this really looked like but here are some photos I caught:
Rainbows, rainbows, rainbows and more rainbows.
Never seen anything like it.
This morning, I made up the workout. I'm always worried someone won't like it but I was the only one speaking up.
600 Warm up
4 Rounds of:
* 100 Kick - 1:45
* 100 stroke - 1:35
* 100 IM - 1:30
* 100 Free - 1:25
3 Rounds of:
* 4 x 25 IM Order - :30 Turn at midway point in the pool
4 x 25 - :45 Odds Fly, Back; Evens Fly no breath
4 x 25 - :40 Odds Breast, Fly; Evens underwater br pullouts
4 x 25 - :35 Odds Back, Breast; Evens free no breath
4 Rounds of:
* 50 Kick - 1:00
* 50 Back - :55
* 50 Breast - :50
* 50 Fly - :45
* 50 Free - :40
* Subtract :05s from each interval on the last round
1000 Pull - Open turns on each 200
I took this easy at first and built speed. Started on a 1:15 pace and made 2:16 on the last 200.
100 Cool down