03.22.13 - Friday workout
by, March 22nd, 2013 at 01:42 PM (328 Views)
Swam w/ Dave, Dave and Roger. Had a solid day. The 200 pulls were really good. I was pretty tired after that but made it through the remaining sets. Donated apheresis today. As the nurse was pulling out the last needle, she said I smelled like chlorine .
600 Warm up
8 x 125 Up/Down Backstroke - 1:50 (:10) 1st 25 kick fly.
Pretty much alternated 25 fly kick/100 free with 25 fly kick/25 back/75 free. Never finished before 1:40.
5 x 200 Pull - 2:20
Really wasn't in the mood to do this at all. Roger showered plenty of positive motivation on us even though he was planning on doing 175s. Reluctantly, I pushed off knowing this was going to be 4 x 200 + the de facto 200 race w/ Dave on the last one. Made the first on 2:15 fairly easily. Second was 2:15... and the third. Same on the fourth but I was starting to hurt pretty badly. The race at the end wasn't much of one. I tried to go but my arms refused. Dave was apparently feeling much better than I was today. Still, I made 2:12 and 2:15 on all the rest. That's way better than any previous effort on this set. I was expecting a lot of touch and gos. Definitely didn't think I'd hold a 1:07.5 pace through the set.
10 x 100 - 1:30
* Odds convert 25 fly/75 free -> 100 IM -> 50 free/25 br/25 free
* Evens IM
4 x 50 Kick - 1:00
4 x 50 Kick w/ fins - :55
4 x 50 IM Order - :50
4 x 50 Free - :45
4 x 50 Pull - :40
100 Cool down