01.04.13 - Friday workout
by, January 4th, 2013 at 10:36 AM (218 Views)
Swam w/ Dave, Dave, Dave, Roger, Aundrey, and Danny. Felt a little sick this morning but that wore off by the first set. Everyone chipped in a 1000 or so yards today to make up the workout.
600 Warm up
5 x 100 - 2:00 Convert Free -> Fly Last 100 hard (I did about 1:18)
5 x 100 Stroke - 2:00 Descend (did br, make 1:22 on last one)
10 x 100 IM - 1:45, at least 25 kick on each 100
1200 - 18:00 Start w/ 100 pull. Swap 25 pull w/ 25 kick if you are ahead of the 1:30 pace. Swap 25 kick w/ 25 pull if you are behind the 1:30 pace. I was about :40s ahead of 1:30 when I started all kick (after 400 yards). Finished the last 800 all kick with about :20-:25 seconds left over.
10 x 50 - 1:00 No breath down, easy back
4 x 200 Pull - 2:40, odds back/evens free - this didn't work so great. Made the first backstroke but slacked off too much on the free pull. Only had a couple seconds rest at the wall and ended up with a paddle set wrong and a lose buoy. Stopped at 25 yards to fix the paddle and 75 yards to fix the buoy. Finished at 2:55. Made the last free pull on 2:20 to keep on the interval.
200 Cool down