Maple Syrup with a Side of Chlorine

Workout 10/26/13: morning

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rxleakem

, October 27th, 2013 at 11:36 PM (1449 Views)

Got to sleep oin then headed to the pool armed with jbs's scm main set to try out:

200 swim/300 kick-pull by 50/4 x 25 b/c on :15sr

100 easy
5x100 on 1:40 (I did 125's - held 1:36)
200 easy (225)
4x100 on 1:45 (125's - held 1:31)
300 easy
3x100 on 1:50 (125's - held 1:26)
200 easy (225)
1 x 100 AFAP (did 1:21, then 25 easy)

GregJS left here, I continued with 900 yds IG (150 segments) then out
(Masters/Rec/4050yds/85 min)
------------------------------------

Great workout! I used jbs's scm times for our guys and did 125 instead. We're going to try this flipped around next month sometime just to see how it feels.

Went to a funeral for my friend, a gentleman in his 90's that I have mentioned was a great mentor to me. His favorite verse is Isaiah 41:10 - good to keep in mind.

After that I mowed the lawn then tiled for a few hours at the school.

This morning I helped my brother again at registration for the cyclocross race here in town that he helps to organize. Here is a video of clips:

Then off to church in the morning, a 3.8 mile run in afternoon, church at night and now I'm off to bed!

Categories: Swim Workouts , Strength Training and Dryland Workouts

« Workout 10/25/13: morning Main Workout 10/27/13: morning »

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Swim a fast quarter length, starting with the last 1/4, then shuffling the quarter to the beginning. For a 50, these would be 12.5; for a 100, these would be 25.

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I've seen Mallory Mead list the DDS before in her OW workout thread before: swim to the flags, go under water, skd then turn at wall, skd out past flags.

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Mighty Mouse is a variation of the corkscrew drill from Pat's blog that I do while kicking - right arm in front while rotating from back to stomach every 5 or so seconds, in the opposite direction on the second lap -- left arm in front the next time.

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Hold a kickboard between legs and pull 25, then kick FAST 25. Usually the pull is a recovery from the kick.

Build a 200 IM
5 x 200, usually on 2:50, where
- 50 Stoke Fast IMO right into 150 DPS Free
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