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joel schmaltz

Sat 3/9/13

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Only six of us in the pool today. Everyone is sick or out of town. I still don't feel great and was glad that this morning wasn't too bad. Had no energy through this "200 pacing" workout. The good thing about having a small group is that we get a lot more attention from coach. The bad thing is that she knows EXACTLY how fast/slow we are going. No slacking today.

500 mix up
5 x 100 @ 1:35 free, -1 stroke each 25
5 x 100 @ 1:45 back, -1 stroke each 25

200 (25 scull/50 drill/25 swim) r/20
2 x 50, hold 200 race pace r/20
200 same as above
2 x 75, hold 200 race pace r/20
200 same as above
2 x 100, 50 build to pace/ 50 hold 200 pace

100 cruise

200 choice, announce your time and see if you can swim it
A minute or so for some coaching
200 2-3 sec faster than first

3 x 50 br @ 1:15 3 kick/1 pull
3 x 50 br @ 1:10 with flutter kick
4 x 50 br @ 1:00 build
100 back cruise
2 x 75 br @ 1:30 50 build to sprint/ 25 hold sprint

100 w/d
3900

Even without a lot of energy I still had a decent workout.

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