09.05.13 - Thursday workout
by, September 5th, 2013 at 11:50 AM (484 Views)
Swam yesterday with Meredith and Dave. Dave B and Roger came in later and did a broken 400 in preparation for a sprint triathlon they are doing this weekend. I put in 5K total, most of which came in 6 rounds of: (4x50 IM Order @ :50 + 2x200 pull @ 2:20 + 1:00 Rest) Today, I swam w/ Dave. Dave B showed up later in full triathlon gear. He looked pretty fancy with his new red TYR tri-jammer nicely coordinated with his cycling jersey and red highlighted running shoes. I'm pretty sure he will be fast but if he isn't, at least he has the looking fast part of it down.
Speaking of cool new stuff, I got my yearly GTD Nike swim suit in the mail yesterday for making 500 miles. Looks like I've held on to my sponsorship deal for another year. Wake up TYR and Speedo! Yet again, I'll be sporting a Nike swoosh on my left hip instead of your brands. My agent is standing by for your call.
600 Warm up
4 x (75 Pull @ 1:00, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
4 x (75 Pull @ :55, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
4 x (75 Pull @ :50, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:20)
We took a lot more than 1:00 for rest but stuck with the intervals otherwise.
10 x 100 Up/down kick - 1:30 (:05)
I used fins for this.
4 x 100 @ 1:20, 1:15, 1:10, 1:05
Didn't do too bad with this. Made the first two and then did a 1:12 and 1:08. So, I was only 5 seconds back this time.
300 Cool down