by, March 13th, 2013 at 11:16 PM (226 Views)
After the hard 100s yesterday I knew I was going to be tired and sore (especially from the fly work), but I wanted to do a little more work on the 400 IM before I work on pacing for 1650 tomorrow. The mains sets today were a little like broken 400 IMs.
1200 (alt. free and pull by 200s) in 20:30
3 x thru:
-2 x 50 fly on 1:00
-2 x 50 back on 1:00
-2 x 50 br on 1:00
-2 x 50 fr on 1:00
200 fr--all EZ
200 br kick w/ board
3800 SCY/75 minutes.
It was pretty crazy at the Y today with lessons taking up most of the lanes for the first half of my workout and a large aqua zumba class in the open swim area. With people coming in and out of the lane in my first two rounds of the main set it was impossible to stay on the interval... so I just gave myself :10 rest interval after finishing a rep. On the last round I had the lane completely to myself and made the intervals (barely on the breast). Then I did an extended cool-down, punctuated by some breast work--which I desperately still need. The 200 br kick w/ board hurt... I'm going to feel it tomorrow.