View RSS Feed

Pete's swim blog

01.17.13 - Thursday workout

Rate this Entry
by , January 17th, 2013 at 09:38 AM (354 Views)
Swam w/ Dave, Dave, Aundrey and Roger. Roger's wife sent blueberry muffins for post-practice consumption. Yum!

SCY

600 Warm up
4 x 100 - 2:00
* odds IM drill
* evens kick
4 x 50 - 1:00 descend to 200 pace
50 Easy


5 x 100 kick w/fins - 2:00
#1 alternate 25 fast, 25 Easy
#2 alternate 25 Easy, 25 fast
#3 25 shooter/25 Easy kick on back/50 fast @ 100 pace
#2 alternate 25 Easy, 25 fast
#1 alternate 25 fast, 25 Easy
100 Easy


1 x 50 AFAP (Br - :37)
150 EZ


3 Rounds of
* 3 x 100 IM focus - 2:00
* Round 1 - smooth, perfect turns
** 75 fly/25 back
** 75 back/25 breast
** 75 breast/25 free
* Round 2 - 200 pace
** 50 fly + :10 rest + 50 back
** 50 back + :10 rest + 50 breast
** 50 breast + :10 rest + 50 freee
* Round 3
** 25 AFAP fly + :15 rest + 75 smooth free
** 25 AFAP back + :15 rest + 75 smooth free
** 25 AFAP breast + :15 rest + 75 smooth free
150 Easy


10 x 25 - :45 w/ankle straps <- I really dislike these things

5 x 200 IM - 3:00, 2:55, 2:50, 2:45, 2:40

8 x 25 IM Order - :30
6 x 50 Kick - 1:00
1:00 Rest
6 x 50 Kick w/ fins - 1:00 (mixed in some shooters)

200 Cool down

(5150 Total)

Submit "01.17.13 - Thursday workout" to Digg Submit "01.17.13 - Thursday workout" to del.icio.us Submit "01.17.13 - Thursday workout" to StumbleUpon Submit "01.17.13 - Thursday workout" to Google

Categories
Swim Workouts

Comments

  1. David W Cochran's Avatar
    Man!!!! I missed the blueberry muffins!