07.29.13 - Monday workout
by, July 29th, 2013 at 12:15 PM (209 Views)
Swam w/ Dave, Dave and Roger. Missed Saturday morning practice due to an ER visit w/ one of the orphans we are hosting. Got home @ 2:30 AM and decided getting back up at 4:30 wasn't going to work well. Sunday evening soccer was a little rougher than usual when a few high school players joined us. It was 9v9 so the running wasn't quite as much but when I did have to run it was much faster than I normally like to. My knees were in pretty bad shape this morning as a result. Not sure if I'll be able to play soccer much longer if this doesn't get any better.
600 Warm up
6 x 100 up/down kick - 1:40 (:10) Start w/ 50 kick/50 free
6 x 100 up/down fly - 1:30 (:05)
Didn't do too bad on this. Finished the last kick (75k/25fr) on 1:28 so I started the fly up/down with 100 fly. Made 1:25-1:28 until I got down to 25fly/75fr. From there, I was able to recover some and build back up to 75fly/25fr.
4 Rounds of:
* 50 Easy pull - 1:00
* 50 Hard pull - 1:00 (make :35)
* 100 Easy pull - 1:30
* 100 Hard pull - 1:30 (make 1:10)
200 timed pull (2:03 - no drag suit)
Made :29s and :59s-1:00s. Still wasn't enough to keep up w/ Dave. For the timed pull, I dropped the drag suit and was a good bit faster than usual.
8 x 75 Br - 1:30
Only made 7 of these. I cramped badly with 10 yards to go on #7. Limped back to the shallow end for #8 and stretched it out.
6 Rounds of:
* 100 Free - 1:30
* 50 Kick - 1:00
12 x 25 - :30 Down no breath, back easy
100 Cool down