12.10.12 - Monday workout
by, December 10th, 2012 at 09:27 AM (224 Views)
Swam w/ Roger, Aundrey, Ray, Dave, Dave and Dave. Slipped back into my soccer playing habit yesterday. The weather was just too nice to pass it up. We went 3 v 3 for 90 minutes on a fairly small field. I should have know to slow it down a notch when I tried to save a ball going out of bounds and ended up on the ground rolling over the goal line. Later, I went after a ball that my opponent played too far away from him. Instead of kicking the ball, my foot rolled over the top of it and then next thing I know I'm on the ground looking up at the sky. Fortunately, nothing was broken and I was able to keep playing. But this morning I was feeling the full extent of the damage. I'm mostly just have a sore backside. Free felt fine. Fly felt fine. Backstroke, check. Breaststroke... ouch!
600 Warm up
3 x 500 Free - 4:30 (3:50, 3:45, 3:35, 3:40, 3:30)
5 x 200 IM - 3:00 (2:55, 2:50, 2:50, 2:47, 2:42)
5 x 100 Kick - 1:45 Convert Br->IM
10 x 50 - 1:00 SDK w/ fins down, moderate pace back (cramped on #3 but recovered for the rest)
4 x 200 - 1:30 Convert 50 Fly/150 Free -> 200 Fly
I was going to do this backstroke pull but Dave wanted to convert fly to free. Not sure why but that sounded like a good idea for a brief moment and I went with it. It wasn't such a good idea after 100 fly/100 free but I stuck with it an made the interval.
100 Cool down