by, February 25th, 2013 at 09:20 PM (1421 Views)
Tonight was a mixed bag of smal sets. We were given a good bit of rest so we could pick up the intensity a little.
10 min choice
50 fast vert kick/6 spin strokes/fast flip/sprint back to wall rest 15
three more but with 7,8,9 spin strokes
400 (50,cruise/50 sprint/50 overkick swim/50 sprint)
9 x 50 @ 50 descend groups of 3
6 x 50 back @ 55 (6 SDK of walls/4 fast strokes/ez to wall)
400 pull (3,5,7,9 by 25 exhale the entire time face is in water)
2 times through
2 x 100 neg split r/45
2 x 50 build r/30
4 x 25 sprint r/15
rest 60 and repeat
3 x 150 @ 2:45 (100 @ 500 pace/50 stroke choice sprint)
I pushed myself harder tonight than I have in a long time. Maybe it was the added rest. Maybe it was the full moon. Six SDK of the walls for backstroke is about right for me. Any more and I am faster on top of the water. I have a lot of catch and head position work to do on freestyle. Bad habits are hard to change.