Friday, Feb. 8
by , February 8th, 2013 at 04:29 PM (676 Views)
Swim/SCY/Solo:
Warm up:
600 various
8 x 25 shooters w/fins @ :40
50 EZ
6 x 25 burst + cruise @ 1:00
75 EZ
Main Sets:
3 x (25 back from blocks @ 100 pace + 25 EZ) (12-13s)
75 EZ
w/fins:
8 x 50 backstroke kick @ 200 pace @ :45 (hold 32s)
:30 RI
200 (2x 50 front scull/50 free w/agility paddles)
1:00 RI
6 x 50 flutter kick w/board @ 200 pace @ :45 (hold 32-33s)
:30 RI
100 backstroke, negative split @ 2:00
200 (2x 50 front scull/50 free w/agility paddles)
1:00 RI
4 x 50 EZ kick @ :45
:30
50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
100 back, negative split @ 2:00
200 (2x 50 front scull/50 free w/agility paddles)
1:00 RI
2 x 50 EZ kick @ :45
2 x 25 AFAP @ 1:00
50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
100 back, negative split @ 2:00
200 (2x 50 front scull/50 free w/agility paddles)
50 EZ
5 x 25 dive off side w/parachute & 15 fast dolphin kicks UW, cruise back
2 x 25 flutter kick w/board/fins/chute @ 1:00
100 EZ
Total: 3875
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The pool was blissfully free of noodlers today. In fact, there were two Reston masters swimmers there and one very pissed off distance swimmer who is not going to attend CZ since he was shut out of the 1650 (see thread on forum: http://forums.usms.org/showthread.ph...ips-Fairfax-VA).
I did workout # 4 form the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. The pool seemed a bit warm today for aerobic work. Happily, my shoulder and elbow didn't hurt too badly, much less than my last set of PRP jabs.
Interesting article on the science of pacing: http://well.blogs.nytimes.com/2013/0...?smid=fb-share








