01.14.12 - Monday workout
by, January 14th, 2013 at 09:39 AM (602 Views)
Felt good today after an entire weekend off. Saturday the Nat was closed because the coaches were at meets. My son had a Lego League competition (we won the project research category - our robot didn't fare so well though) so swimming was going to be tough anyway. Swam w/ Dave, Dave, Dave, Keith, Aundrey, Meredith, Roger and Danny.
600 Warm up
6 x 50 - :45
16 x 100 - 1:15
1 x 50 Sprint (:33)
Made this fairly easily leading my lane. Meredith beat up on me in the adjacent lane for the first 10 and then I started to out-pace her on the last 6. Did mostly 1:13s but started making 1:10s near the end.
20 x 25 Kick - :30
4 Round of:
* 5 x 50 - 1:00
* Odds hard stroke, IM Order by round
* evens easy free
Made some :36s and :37s on the breaststroke
200 IM Kick Timed (3:09) By far my best IM kick time. Really encouraging.
14 x 50 - 1:00
* 1-7 25 underwater sdk w/ fins/25 easy
* 8-10 2 underwater kicks back, side, front, side on each 25 w/ fins
* 11-14 IM order, no fins
100 Cool down