View RSS Feed

Pete's swim blog

03.14.13 Thursday workout

Rate this Entry
by , March 14th, 2013 at 03:28 PM (270 Views)
Swam w/ Dave and Dave. Sprint workout today which was fine since the pool temp was up to 87. It's been a while since we have done any of these.

600 Warm up


200 IM - 12.5 kick/12.5 swim
2 x (4 x 25 IM shooters w/fins) - :40
front/back/br pullouts/flutter
50 easy


8 x 25 swim IM order - :40 odds build, evens @ 200 pace
50 easy


4 x 25 drag race shooters @ 1:00
50 easy


4 rounds of:
* :10 fast kick at wall + flip turn + build to mid-pool + flip @ mid-pool + 25 fast + cruise to wall
* ~ :30 rest
100 easy


4 x 25 SDK full length w/ dive - ~1:00
50 easy
4 x 25 Hard SDK from dive to 15m + cruise
100 easy


25 easy
4 rounds of:
* :15 fast vertical kick w/ hands over head + 25 zombie backstroke drill + 25 easy
* ~ :15 rest
100 easy


4 rounds of:
:15 fast vertical kick w/ hands over head + :5 rest + burst 15m + 35 easy
25 easy


8 x (25 AFAP + 75 easy) - 2:00 IM Order
didn't take enought time on these but we were running out of time for practice.


8 x 50 Kick - 1:00 (IM Order)


200 Cool down


(3750 Total)

Submit "03.14.13 Thursday workout" to Digg Submit "03.14.13 Thursday workout" to del.icio.us Submit "03.14.13 Thursday workout" to StumbleUpon Submit "03.14.13 Thursday workout" to Google

Categories
Swim Workouts

Comments