Freestyle Night at GMU, Nov. 4
by
, November 5th, 2008 at 12:58 PM (1236 Views)
The family was sitting around watching election results, so I went to my team practice to complete a "triple" for the day. Very rare for me to show up on a Tuesday night, especially since Tuesday is usually distance free night. Fortunately, we weren't doing 400 repeats or anything quite so nasty. I didn't feel too tired on the way to practice despite spinning and lifting, but I could feel the prior workouts the moment I hit the pool.Still, got in a good conditioning set, one that I would NEVER do on my own. Most treated the repeats of 4 x 50 kicks as active recovery. I didn't. I swam smooth backstroke on the 150s and 300s and worked the kicks. My shoulder is still a tad sore, and freestyle bothers my shoulder. So I substitute backstroke frequently for free, like Quicksilver.
Warm up:
300 free
300 stroke
200 kick
100 fly drill
10 x 25 drill on :30 (2 fly, 2 back, 2 breast, 2 free, 2 scull)
Main Set:
3 x 100 free on 1:20
4 x 50 kick on 1:00
30 seconds rest
2 x 150 free on 2:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
1 x 300 free on 4:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
2 x 150 free on 2:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
3 x 100 free on 1:20 (I did them backstroke kick with fins fast, went 1:05, 1:05, 1:00)
Warm down:
6 x 75 active recovery with 10 RI
Total: 3900