by, October 15th, 2013 at 10:37 PM (276 Views)
PM only SCY
4x75 @ 1:20 kick/drill/under H2O FL kick w/ fins
3x100 @ 1:15 D1-3
6x under H2O returns
8x25 @ 1:30 AFAP w/ fins (did 4 FR 9.9-10.1, and 4 FL 10.6-11.2)
3x100 @ 1:10 pull w/ buoy + paddles (A.R.)
300 @ 3:45 I.M.
2x200 @ 2:20 pull w/ buoy + paddles (A.R.)
2x200 @ 2:30 I.M.
300 @ 3:30 pull w/ buoy + paddles (A.R.)
3x100 @ 1:15 I.M.
4x50 @ 1:30 AFAP kick w/ board
Really broken down now since Friday AM practice. I have not been able to find sufficient time to recover. Despite that, I went 39.9/41.1/40.0/39.6 on RD1 of the 50s kick doing BR, and 36.1/34.9/35.9/36.2 on RD2 doing FR. On the main set, the problem for me was switching gear. I am a FAST gear changer, but when totally fatigued, I need ~7 seconds to get paddles and a buoy on (and by "on" I mean equipped in such a way that I won't lose them halfway through the distance). I basically had to play catch-up on every active recovery distance, which meant it really wasn't active recovery at all. This included throwing down a 3:09 on the last 300 pull just to get myself back on track. I made EVERY interval, I just had to do most of the set at peak aerobic/anaerobic levels to complete the set. Needless to say, my legs are screaming at me again.