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Pete's swim blog

04.08.13 - Monday workout

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by , April 8th, 2013 at 10:16 AM (356 Views)
Swam w/ Dave and Dave. My knees are shot from soccer yesterday. It didn't feel so bad playing but I was in bad shape this morning. Other than push-offs and any type of kicking, I was fine. After a couple thousand yard, it became more manageable.

SCY

700 Warm up

16 x 50 - :50
* 3 free + 1 kick
* 1 Stroke/2 Free + 1 kick
* 2 Stroke/1 Free + 1 kick
* 3 Stroke + 1 kick
Break

4 Rounds of:
* 4 x 100 on 1:30, 1:25, 1:20, 1:15 (Pick 4 from Fly, Breast, IM, Free, Free)
* 1:00 Rest
We added the 1:00 Rest. It was tough cycling back into 100 stroke after 100 free on 1:15. I might have made 2 or 3 but 4 was going to be pretty tough without the extra rest. I did mine Fly (1:18-1:20), IM (1:22-1:23), Free (1:12-1:15), Free (1:10-1:12). Knees hurt too much to do breaststroke.
100 Easy

7 Rounds of:
* 75 Hard Pull - :50 (Made :47-:48)
* 25 Easy Pull - :40
* 75 Hard Kick - 1:05 (Made 1:04-1:07)
* 25 Easy Kick - :45

16 x 25
* 1-8 odds hard IM order, evens easy free - :30
* 9-12 No breath - :40
* 13-16 Easy (cool down) - :30

(5000 Total)

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Swim Workouts

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