by, October 24th, 2013 at 12:11 PM (248 Views)
PM only SCY
"I'm tired of distance. Let's sprint!"
300 swim w/ under H2O turns
4x50 @ 1:00 stir-the-pot drill
8x25 @ :40 under H2O FL kick w/ fins
3x100 @ 1:15 smooth D1-3
3x (FR, BR, BR by round)
4x12.5 @ 2:00 SPRINT w/ power tower
50 @ 2:00 push SPRINT (23.8, 30.2, 30.5)
4x100 @ 1:05 lactic hold (averaged ~1:02)
I opted out of the middle distance set:
3x200 @ 4:00 (175 FAST/25 EZ)
4x100 @ 1:05 lactic hold
and instead mixed it up with the sprint group today. The 50 FR felt great, but the 50 BRs did not feel as good. Short axis strokes aren't feeling too hot at the moment. I was very satisfied though with the lactic hold portion of the set. I held 1:00 on the first 1-2 and then slowly ascended to 1:03-1:04 range by #4. Lactic hold is such a pain because it is/is not recovery at the same time. I definitely consider it a step above aerobic/active recovery!