Another swim workout in before the end of the month. Actually this week is going to be crazy so it might be my last time in the water for a few days. Depending on how I feel in the morning I may squeeze in one last workout for the month. I doubt I'll swim on Thursday and well Friday is also up for grabs. So a second swim workout today was worth the pain and agony. After this mornings swim I hit the gym at lunch time to get some weight training in.
Warm Up
400 Mixed
Then we did a warm up set. Good god what was it. I know we did it twice. 50 Drill / 200 Pull / 50 Swim. After that it was a 6 minute kick. Every so often the coach blows a whistle and you do fast kick for 20 seconds. Let's say I did a 400 kick. (1400 yards so far)
Main Free Set:
200 Pull on 2:40 (200)
4x100's on 1:15 (400/600)
6x50's on 50 (300/900)
rest a bit
200 Pull on 2"40 (200/1100)
3x100's on 1:20 (300/1400)
4x50's on 50 (200/1600/3000)
then we did a 100 sprint (100/3100)
Stroke Warm Up Set:
3x IM Order
75 Kick / 50 Drill / 25 Swim (450/3550)
Then we did a 400 IM FAST (3950)
Then after a 50 easy (4000) we did 2 Rounds of 4x25's. I did the first round backstroke and the second round butterfly. And that was it. (200/4200)
