Week 75 - Wednesday
by, March 5th, 2014 at 02:13 PM (505 Views)
I missed weights last night because I was so tired. Work has been kicking my butt the past few weeks; I lost a key employee last week, who is taking over his family business. I cant blame him and he is a rock star and will do great but it makes life even more challenging for my team. Anyhow, I missed weights and was inn bed asleep before 8pm last night. I had a great nights sleep and did not wake until the alarm went off this morning.
400 free with snorkel
6x50 catchup on 45
15x100 swum as 5,4,3,2,1 starting at 1.20 and descending 5 per round.
8x50 2 turn 50s
4x(2x50 kick on 1min, 1x50 back AFAP on 40)
3x50 drill on 1 min
broken 200, swum 50,100,50 with 5 seconds rest of 50 and 10 seconds rest on 100
broken 200, swum 25,25,50,50,25,25 with 5 seconds rest on 25s and 10 seconds rest on 50s
100 easy double arm back
I really enjoyed todays workout despite being quite tired by the end. I had zero discomfort in my left shoulder today for the first time in a couple of weeks and iced again after practice, so fingers crossed whatever I did is on the mend.
We did our 15x100 test set today however I received instructions on how Tom wants me to attack this set going forward. Over the past few months I have got to the point that I cruise all the 100s just making the send offs, until the last 1, where I now go about 58. He told me to start working the set and said I should hold mile pace until the last 3 and then drop to 500 pace. This equates to holding 1.01-1.02s and then dropping to 58-59's. I held 1.02s throughout and went 1 mins on the last 3 which I was happy with.
Todays kick set was awesome. I really worked the kick set and held 35-36s and then held 30s on the back. The broken 200s were fun and exhausting at the same time. My add up times were 1.55 and 1.54. I was doing flip turns as if this was a 200 so it was hard to get exact times on the send offs and as such the add ups could have been off significantly, but based on my start and finish times less the rest I was still happy with these today despits being significantly slower than my swim on Saturday. Despite this I am very happy with these because I was tired and this was at the end of the workout as oppossed to the beginning of the workout.
Overall a very good workout and I had a lot of fun today.