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Mixing it up this year

Tuesday - 12/30 Ouch

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by , December 30th, 2008 at 07:35 AM (834 Views)
This was a tough workout with some good and some not so good efforts. As usual the back half is better than the first half. It just takes me a while to get the joints moving in the morning especially on the breast stroke kick. My knees take atleast a 200 warm up just by themselves.

8x50 @ :55 Free

100 Free for time 1:15 not good

8x50 @ :45 Free had to work just to make the interval

100 Fly with fins for time 1:16 not bad for me

8x50 @ :40 Free with fins held :38's
500 Fly broken on :20 Rest as 1,2,3,4,1,2,3,1,2,1

100 Back for time 1:32 was not too bad

500 Back broken on :20 Rest as 1,2,3,4,1,2,3,1,2,1

100 Breast for time 1:44 was ok considering I needed a longer knee warmup

8x100 @ 2:00 Breast with paddles held 1:52 on first 4 and 1:50 on last 4
500 Free pull with paddles and bouy
100 EZ

Total 4000 yards

Should finish off the year just shy of 900 miles.

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Comments

  1. pwolf66's Avatar
    I like those broken 500s. Might have to borrow them. It's 20 seconds rest after each one? so 25, R20, 50, R20, 75, R20? Seems like a lot of rest but then again, it is 500 Fly :-0
  2. Donna's Avatar
    believe me by the end of the 500 Fly you are begging for your 20 seconds rest. On the backstroke it was alittle much but I looked at is as recovery from Fly.