Wednesday, November 27, 2013 6:15-7:00pm 2nd swim!!
by, November 28th, 2013 at 12:46 AM (1386 Views)
Wow!! Two swim in a day, and a full 8 hours of work. Only possible because our swing shift crew of maintenance needed to come in early (9:00am-5:30pm) since they were closing doors early. I got home from work...needed to get to the grocery store for some last minute things...and stopped by the pool for a bit as well.
I had a lap lane to myself next to the beginners level kids of the swim team, and pushed pretty hard since I knew I had to be out at 7:00 when the older group takes over the whole pool. It was good to see my former USAS coach again, and he told me that it's good to see me still making time for swimming. I will always make time for swimming, just may not be as often as I'd like to, but I'll find a way to stay wet.
4 x 300 Free Pull @ 4:00, 3:50, 3:40, under 3:30
went 3:25, 3:30, 3:31, 3:28
The last one hurt. It was at that point that I felt like I was doing the 1650 Event a week ago. I don't really do that much distance work (reps over 100 yards) anymore, so these 300s were a bit draining, plus the descending interval.
Kick Set w/ short fins:
200 SDK on back @ 3:00 (went 2:45)
150 SDK on back @ 2:30 (went 2:00)
100 SDK on back @ 1:30 (went 1:11)
50 SDK on back @ :30 (went :32)
16 x 25 Fly Fast @ :40 (held :15/:16s)
This actually was tougher than it looks. I'm still not up to doing the KNelson USAS team 400 Fly workout where they take :01, :02, :03, etc. rest. I prefer the modified Fortress (more rest) Fast 25s. I know this isn't quite the rest she would do...but it's better than the :30 interval.
+ 3200 Yards from the morning = 5800 Yards for the day