Wednesday, Jan 23 - Hump Day
by, January 23rd, 2013 at 09:48 PM (192 Views)
My arms were feeling weak/tired today, but I was able to push through a pretty good workout. Not as much kicking today and no fly.
Started out swimming with Keith and then got Phil (who usually isn't there that early to come join us). After our hundreds, we joined Peter, Dave, Dave, Roger, and Danny for a sprint relay - 2 teams of 4 doing a 20x50 relay - 5 50's each all out. I know I need more of this type of swimming, but that doesn't mean I like it (not yet). I have a good stroke when I'm pushing - up to 90% - 95% - but when I go 100% it seems to fall apart. And 5 50 yard sprints can take it out of you.
After a back set, Peter and I finished with a 500 Back w/paddles. I was just trying to stay smooth and consistent. Ended up swimming faster than I thought - a 7:05. A 1:26 pace not bad for me after everything else.
150 free and back
3x500 on 7:30 (6:50, 6:50, 6:55) - a decent set at my race pace two years ago
5x200 Free on 3:00 (2:40, 2:40, 2:45, 2:50) - my tired arms after two hard days started to show
5x100 Back on 1:45 - Kept them around 1:25 w/ no paddles - my back was stronger than my free today
20x50 sprint relay - 5 50's at 100%
100 Kick - Thought I would let my arms rest, but I had no legs either
3x200 Back w/paddles on 3:10
500 Back w/paddles - 7:05