Gym Night
Nationals Men's 100M Fly A Final - Phelps World Record!

Sorta A Swim Workout

I got to swim practice bright and early as I woke up pretty early.  After the gym last night with the running, lifting and spinning I was so beat I went to bed around 9:30.  It wasn't long before I fell asleep and now I'll never know if Mac Taylor and his band of CSI NY'ers ever solved the case.   Since I started to lift and do spinning (24 Cycle) on Thursday nights I have been skipping Friday morning practice and swimming Friday night.  That gave my body time enough to recover.  But I was up this morning so I figured I'd give swimming a go.  My legs started to cramp right after my warmup.  So I got out early.  I swam for about 55 minutes and did all the kick.

Warm Up
650 I used the pull bouy for this.

Warm Up Set:
This is were we did kicking and drilling.  Damn I can't remember the set.  I know it was 100's Drill Freestyle (25 Finger tip drag, 25 Fist, 25 6 count and 25 choice).(200/850)
Then we did 50's kick. I think 6 (150/1000)
Then we did 100's Stroke Drill or IM Drill (100/1100)
Then we did 50's kick.   (100/1200)
Wait the set had a pattern that was drill / 6x50's kick / drill / 4x50's kick / drill / 2x50's kick.  Maybe the drills were 3x100 / 2x100 / 1x100.  That sorta sounds right. (1200/2400)

3x75's Free on 1:10
4x50's Free on 40
3x25's Free on 30 (375/2775)

Main Set:
2x150 IM no free
4x50's Stroke (500/3275)
And then I got out.  Next up was 100's Free then I think 25's then repeat the set. 

I just know that swimming the next morning after a night of running a 5k on the treadmill, weights and spin class all back to back doesn't work.  I'll start hitting the 7pm Friday night workout.  That way I'll have enough recovery time.

MTD Yardage: 8,625
YTD Yardage:  322,850
YTD LCM 5,000


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