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Pete's swim blog

03.06.13 - Wednesday workout

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by , March 6th, 2013 at 10:11 AM (187 Views)
Swam w/ Dave, Dave and Danny. Felt good on the fly set today. OK everywhere else. Had some good pulls at the end.

SCY

600 Warm up

4 x 100 - 1:30 Convert free -> IM
1:00 Rest
8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 fly
8 x 100 Up/Down Fly kick - 1:30 (:05) Start where fly left off
50 Easy
The fly felt good. Usually, the first 100 wipes me out and I have to go down to 0 lengths fly to recover. Once I got down to 50 fly/50 free, I was feeling good and held that pattern. On #6, I made 75 fly/25 free w/ :05 left so I did a 100 fly on #7. That kind of hurt and set me back on the kick.

75 bk/225 free - 4:30
50 bk/250 free - 4:15
25 bk/275 free - 4:00
1:15 rest
300 free - 3:45 (made 3:37 - not great but I was pretty tired)
50 Easy

5 Rounds of:
* 100 Pull - 1:20
* 50 Easy Pull - :50
Consistently held 1:03 on the 100 pulls

4 x 50 Kick - 1:00
1:00 Rest
4 x 50 Kick w/ fins - 1:00 (down sdk, back easy)

12 x 25 easy free/hard stroke

200 Cool down

(5550 Total)

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