Friday, Dec. 21st - Mixed Sets
by, December 21st, 2012 at 08:52 PM (175 Views)
Swam with Keith at first, then got pulled over to swim with Peter, Dave, Dave, Roger, Danny and two college swimmers, Kent and Sam. Then finished up with Peter. So, went from an endurance workout to a sprint workout to a strength workout.
When the main group was ready to do some sprint relays, I still had a 150/100/50 to compete my ladder. Thought they might go on without me, but I was #8 so they waited. Oh well, I need the sprint work too.
10x100 Free on 1:30 (held around 1:20 - just didn't seem to have the speed, my arms felt weak)
50/100/150/200/250/300 and back down w/5 seconds/50 rest (avg pace up - 1:21; down 1:22)
800 train -teams of 4, everyone leads 200 - stayed with leading the 1st 200, following the others was hard and I rested one 50, then we let Sam and Kent go at it the last 100 - 650 yards free
1000 IM relay - everyone did 5 5o sprints - I did back and Sam blew me away. - 250 yards Back
10x50 Back on 1:00
5x100 Back with Paddles on 1:30 (1:20 down to 1:15)
100 Back w/ paddles - 1:14