Thurs, Jan. 3, 2013 7:00-9:00pm
by, January 4th, 2013 at 01:01 AM (464 Views)
I had to give up the TV tonight to head to practice. I didn't really want to go, with the Oregon/"other team" going on tonight. The opening kickoff return was great, and the rest of the first quarter was pretty good as well. It was 15-7 with K-State banging on the door when I finally had to go for practice. After I got home, I was happy that ESPN had some good news for me.
300 Kick w/ board
300 Free Pull
4 Rounds of:
- 200 SDK @ 3:00 Build (2:40s)
- 100 SDK @ 1:25 Sprint (was 1:13-15s)
- 50 SDK @ :40 Sprint (was :35s)
4 x 300 @ 4:00 (held 3:25-3:30s)
2 min. rest
4 x 325 @ 4:00 (held 3:45-48s, 3:39 on last one)
200 EZ swim
16 x 50 @ 1:20 (4 of each stroke)
8 x 25 AFAP (did all Free) @ 1:00
That main set was a good one, and unlike any that we've really done before (with the club team) that I can remember. It's just 100% middle D/dist. short rest hard core kind of stuff--exactly what I like. The way John designed the set was each lane had the same intervals, but the other 2 lanes did 275/300 and 250/275 while my lane did the 300/325 distances. All 3 lanes were basically finishing their distances at the same time, so it worked out good.
I was pushing pretty hard, and not really sure if I could've possibly made it with a 325/350 distance on the 4:00 interval...but I bet KNelson's workout lane would've ate that up no problem!
The team is off to a 3 day meet this weekend down in Walla Walla, WA, so no team practices till Monday. I'll probably hit the YMCA on Saturday at lunchtime for a few miles.