by, November 28th, 2012 at 01:52 PM (120 Views)
w/u: 200 FR/200 BK/200 IM drill
3 x 200 FR on 2:45 pull with buoy
4 x 75 kick on 1:30
Fort Speed Set:
5 x 50 BK on 1:10Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts
1 x 25 AFAP
1 x 50 EZ
1 x 50 AFAP
2 x 50 EZ
1 x 75 AFAP
3 x 50 EZ
1 x 100 @ 90%
4 x 50 EZ
- 1 thru 4 = Quarter's Strong
- 5 = FAST (went 30.x)
200 loosen and out
(Solo/Rec/2700 yds/50 min)
The last two days at work have been extremely busy - with the doctors off Thursday and Friday for Thanksgiving, then the weekend, we were getting pounded by new orders as the offices tried to clear out their backlogs, and patients that were coming in wondering why their orders weren't ready yet. Add to that the store remodel and the chaos that breeds ...
I was going back and forth about swimming for the next 10 days with the BU meet fast approaching (double today like normal, soft or hard transitstion into the taper, ). Made my mind up to start the taper today.
I found the main speed set from Fort's HIT week #15, and was going to do it twice (once free, once back), but didn't really have the time so just did free. I was able to crank out a :42 on the 75 and :59 on the 100, so I was happy. I did not use fins, but did take plenty of time before AFAP efforts. The BK set felt good; I have decided just to swim more and think less, so we'll see how that goes.
As for now, perhaps a nap. Or clean the garage up a bit. Nap's looking better and better