I don't really count Wednesday workout as a real swim practice. I was loafing it and just splashing around. Tonight was my first post National's workout. Boy was it tough and am I going to feel it tomorrow. As the workout went on my lane of 4 swimmers slowly bit by bit dwindled down to just me. Which was good as I got some coaching on my backstroke. I know I say this at least once a year but I really am going to work on my technique this year!
Warmed up about a 400.
Then we did a warm up set:
3x75's kick
100 IM drill
then it was 3x50's but I took a pee break and missed one of the 50's
100 IM drill
3x25's kick
100 IM drill (600/1000)
we had one more warm up set. 9x50's. 3 free on 50 / 3 stroke on 55 / 3 free on 45 (450/1450)
Main Set:
200 IM on 3 mins (200)
100 easy free on 1:30 (100/300)
4x50's free on 40 (200/500)
100 easy free on 1:30 (100/600)
200 IM on 3 mins (200/800)
but we got an extra 15 secs rest so really on 3:15
200 Stroke on 3 mins (i think) (200/1000)
100 IM on 1:40 (100/1100)
4x50's Stroke on ?? (200/1300)
100 IM on 1:40 (100/1400)
200 Stroke on 3 mins (200/1600)
at this point I had my own lane so i made up the intervals as I went
200 Free on 2:40 (200/1800)
100 Stroke on 1:40 (100/1900)
4x50's Stroke on 50 (alternated fly and back) (200/2100)
100 Stroke on no interval as I chatted up the coach on my backstroke. So then instead of another 200 I did a 100 Back in which he watched my stroke and gave me feedback. (100/2200) (2200/3650)
And that was it. It was a killer workout. I'm beat and need to rest. I know sometime a few weeks ago I stopped adding up the yardage. I'll go back and fix the posts and will start doing that again tomorrow. In case anyone cares. I find the numbers interesting to look at.
MTD Yardage: 16,800
MTD LCM: 0
YTD Yardage: 249,500
YTD LCM 2,000
Comments