Friday, Oct. 11
by
, October 11th, 2013 at 08:32 PM (985 Views)
Swim/SCY/Solo @ Pitt
Warm up:
600 various
4 x 50 scull w/agility paddles
8 x 25 drills -- tried some new ones
100 EZ
6 x 25 shooters w/fins @ :40
50 EZ
Main Sets:
4 x 25 burst + cruise back SDK @ 1:00
50 EZ
4 x 30 burst + cruise SDK from blocks
50 EZ
4 x 25 burst + cruise, fast hands @ 1:00
100 EZ
2 x (AFAP 25 free from the blocks + 75 EZ)
-- free, 11s
50 EZ
Did a modified version of an ascending rest set from Workout #1 in the HIT forum:
4 x (50 + 2 x 25 + 50)
Round 1 = @ RI :15 each break
Round 2 = @ RI :20 each break
Round 3 = @ RI :25 each break
Round 4 = @ RI :30 each break
50 @ 200 pace
25s @ 100 pace
50 @ 100 pace
100 EZ after each round
-- did 1 breast and 3 free w/paddles
50 EZ
8 x 25 AFAP backstroke kick w/fins @ 1:00 (11 lows)
200 EZ
bungee cordz work -- 4 x kick to resistance and hold, kicking hard for :15. I didn't have the energy to do my usual :30
100 EZ
Total: 3750
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Got in a decent workout today despite the hacking. The last couple colds I've had have really grabbed hold of me and not let go. I need a magic immune system booster! Just me here this weekend; Mr. Fort and Lil Fort are visiting in NoVa. I'm puppy sitting. Hoping to get in a swim with Jimby this weekend.