by, December 2nd, 2013 at 11:22 PM (639 Views)
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
4x50 @ :50 N.S.
Pushed back the girls' practice to 6:30 this morning so I had enough time to hop in with the club team for the first part of warm-up. It really felt like more recovery from Saturday still!
300 swim every 3rd 25 scull w/ snorkel
12x25 @ :40 odd: under H2O kick, even: drill
6x50 @ :50 N.S.
2x (RD1: FL, RD2: BK)
4x12.5 @ 1:30 FAST w/ power tower
100 @ 2:00 FAST w/ fins (49.7, 53.0)
50 @ 2:00 FAST w/ fins (23.2, 24.4)
4x100 @ 1:10 lactic hold
4x12.5 @ 2:00 FR FAST w/ power tower
Practice got started late this evening so I did not get anywhere close to finishing the normal 4 rounds of our lactic hold set. I was happy with the sub 50 100 FL, and would have been under 23 on the 50 but I slipped on my turn. Surprised at how much speed I was able to generate given how sluggish I have felt since Saturday.