12.28.12 - Friday workout
by, December 28th, 2012 at 10:35 AM (362 Views)
Swam w/ Dave, Dave, Brian, Roger and Aundrey. Signed up for the Auburn SCY Invitational (feb. 16, 17) meet yesterday. I'm in for all the distance and mid-d events.
Day 1: 1650, 200 Fly, 200 Free, 400 IM - I've been working on getting my 200 free below 2:00. Not sure if it will happen this year but I'm close. My biggest concern is swimming relays after the 400 IM. I shouldn't be in the final heat so I will probably have a few minutes to recover before the relays.
Day 2: 500 Free, 200 Breast, 200 Back, 200 IM - Looking to break 2:30 on the 200 br. I should be able to do that. Since I've dropped the 50 Br (will probably swim it in a relay) and 100 Br, this is my only shot at one of my better events. First time ever to race 200 IM.
600 Warm up
1000 on 1:30/100 pace. Start with 100 Pull. If you are ahead of the 1:30 pace, substitute 25 pull with 25 kick for the next 100. I went 0, 25, 50, 75, 100 Kick on the first 5 and stayed ahead of the 1:30 pace w/ all kick for the last 5. I was about 12 or 13 seconds ahead of the pace at the end.
10 x 100 Up/Down Kick - 1:45 (:05) Base stroke Fly. Start w/ 100 fly. Dave threw in the stipulation that you can't use your strongest kick. w/o br kick, I couldn't get to 100 kick. But I did comfortably alternate 50 kick/50 fly with 75 kick/25 fly.
10 x 100 - 1:45 Easy. Only stipulation is that the first 25 is no breath. Roger and I tried to come up with something different for every no breather. I did: Free, Fly, Br pullouts, Spider scamper (lane rope pull on back underwater), sdk on back w/ fins, sdk on front w/fins, underwater flutter kick w/ fins, br kick w/ face in water, pull, and sdk on front w/o fins.
1200 free relay. 2 teams of three. Everyone did 8 50s. Their team went 11:25, we went 11:28.
6 x 50 - 1:11 down no breath, back hard
150 Cool down