10.11.13 - Friday workout
by, October 11th, 2013 at 12:33 PM (348 Views)
Swam w/ Dave, Dave, Jonny and Roger. Still have lots of sinus congestion but at least my shoulders felt better today. Everybody picked their own set today. Pool temp up to 86.
600 Warm up
10 x 100 - 1:30 Odds free, evens IM
Did 1:15s ->1:12 on free, 1:25 -> 1:18 on IM
Roger's first set:
6 Rounds of:
* 100 Stroke hard - 1:45
* 50 Easy - 1:00
100 hard fly (1:16)
15 rounds of:
* 50 Hard pull - :30 (all over the place on this :27 to :31)
* 25 Easy pull - :45
25 easy pull
With the pool temp @ 86, I wanted something faster paced with more rest. This seemed to work ok. For some reason, I'd fade and barely miss the :30 interval only to swim a :28 on the next 50.
Roger's second set:
5 x 200 - 3:30, convert fly -> kick
My shoulders were toast after the pull so I dropped my drag suit and did ok through this. Final kick was IM @ 3:18 which is fairly fast for me. Might be a PB.
200 Cool down