10.04.13 - Friday workout
by, October 4th, 2013 at 03:29 PM (615 Views)
Swam w/ Dave, Dave, Chris, Roger and Mark. Dave came back from his Swiss vacation and brought chocolate! It was a make it up as you go Friday. Here's what we did.
600 Warm up
5 Rounds of:
* 100 Free - 1:20 (did 25 stroke/75 free)
* 100 Kick - 1:40
I led but Chris kept running into me because he was doing all free. That earned him the lead and no more drafting my breaststroke kick.
5 x (100 IM/100 IM kick) - 3:20, 3:15, 3:10, 3:05, 3:00
Chris led but started running out of gas after #3. I kicked all br on #4 to pass and finished #5 on 3:00. Pretty happy w/ that since I didn't think I'd be able to make it.
6 Rounds of:
* 100 Pull - 1:10, hard (1:03, 1:02, 1:00, 1:04, 1:00, 1:00)
* 50 Pull - 1:10, easy
100 Timed pull (:57 - no drag suit)
Chris moved over a lane so he, Dave and I could battle this one out. I stayed ahead on the first five. Chris got me on #6 but paid the price and had to get out of the pool to throw up. With Chris out, it was just me and "Sally Save-up" Dave for the last one. I dropped my drag suit so I'd have a fighting chance but he edged me out. Fun set! Nothing like three evenly matched swimmers going at it.
10 x 25 Choice - :40, hard
Each of us chose two 25s. I think we went bk x 2, br pullouts - no breath x 2, fly x 2, pull x 2, and choice x 2
10 x 25 hard kick - :40
250 Cool down