Week 59 - Wednesday
by
, November 13th, 2013 at 01:39 PM (1187 Views)
I lifted last night and as is usual with me after I lift I was stiff and sore, but overall I felt ok. Todays workout was mainly recovery with some pretty long aerobic sets.
Warm up
400 free with snorkel
6x50 catchup on 45
Main sets
3x500 free on 6 mins
3x300 kick on 5.15
2x1000 swim with snorkel on 12mins
10x50 odds on 35 free, evens on 40 back
200 breast from a dive swum with one of the junior racers who asked for me to pace them
Warm down
200 easy
Total 6000scy
The 500's seemed hard today despite being instructed to not push them and I went 5.30's on all of them. The 300's kick felt good and I was holding 4.30's and getting a nice rest on these. The 2x1000's I focused on left hand entry and went 11.30's. The original plan was to be done after the 2x1000's but the high schoolers were not at practice today so I was given more yardage. The 50's I felt strong but did not push and held 30's on the free and 35's on the back. The 200 breast was fun because I thought I was being setup to have an 12 year old whoop me but I ended up going 2.38 and was a long way ahead of him. Overall I felt good today and it was very nice to have a recovery workout.