Tues, Dec. 4, 2012 7:10-9:00pm
by, December 5th, 2012 at 02:17 AM (760 Views)
I arrived a bit late today after my son's lessons running over a bit, but that's all good. I only missed the warmup. Who needs a bunch of random sculling drills anyway?
Did 100 Yards Free while they finished up warmup
16 x 25 Underwater SDK w/ fins (I didn't use any fins) @ 1:00
We were divided into 3 separate lanes, and each lane had a different set of approximately the same total time to complete. We were separate by John to the lanes he thought would suit each of us best.
I'm calling this the "Main Set":
4 x 100 Free @ 1:30 (1:07-1:06s)
4 x 100 Free @ 1:25 (1:06-1:05s)
2 min. rest - this was his "Jedi mind trick". The kids were so happy for the rest, I knew the rest would just let the lactate settle into our muscles making the next 8 feel great.
4 x 100 Free @ 1:20 (1:06-1:05s)
4 x 100 Free @ 1:15 (1:05/1:04/1:04/1:01)
3 x 300 Free Pull @ LIFO + 1:00 aim for HR of 27beats/10sec.
10 x 100 Kick w/ fins @ 1:25 (I did ~10 x 75s Kick w/o fins @ 1:25ish
16 x 50 (3 Fly, 1 Free, 3 Back, 1 Free, etc.)
- Drill, Build, Sprint, Sprint Free w/ "overkick" on each group of 4
4 x 25 Free AFAP @ 1:00
Not a bad workout overall. It didn't seem like a lot when we were doing it, but it added up in the end.
I'm leaning toward heading down to Oregon at the end of the month to visit my grandparents again, and throw in a little Animal Meet action in Canby as well. It's where I used to asst. coach USAS back after college for about 4 years. I like the pool, though others have a dislike to the typical warmer temperature there. I'll do the distance version of the program if I do go down: 400 IM, 200 Fly, 1000 Free...right down my alley!