by, March 10th, 2013 at 12:16 AM (616 Views)
So, as I feared... a sprint ladder; lots of rest, no excuse to not push hard on every rep. At the end of the workout Scotty added the 25s off the block in IM order. I was already sore before I left the pool... but at least the soreness was symmetrical (i.e., both shoulders and lats on both sides).
Here's how it went down:
400 fly (25-50-75-100-75-50-25)*
400 back (25-50-75-100-75-50-25)*
400 breast (25-50-75-100-75-50-25)*
400 free (25-50-75-100-75-50-25)*
4 x 50 off the blocks (25 AFAP followed by 25 EZ recovery; IMO)
4 x 25 underwater
*We did these ladders on :45 interval per 25 yards (so we went on 1:30 after the 50; 2:15 after the 75, etc.). And took about 3:00 rest between strokes. We kept them pretty fast... my first 25 fly was in :18 and I was at :48 at the 50-yard mark of my 75, for example... this is about meet speed for me. Also, I was happy on the back to see that i hadn't lost any speed, despite not doing any hard backstroke in a week... if anything I was fast with the fresher muscles; my first 25 was in 17-18, even as I slowed down to cruise into the wall and check the clock.
Scotty was about a body-length in front of me on the fly and back on these; I was about half to a body-length in front of him on back; we were neck and neck on the free. Tough, but a fun workout. 2800 SCY/85 minutes.