Wednesday Is Free Day

Ahh...Wednesday.  Over the last few years Wednesday mornings have been about choice between sorta-distance free or stroke.  It's one of the few workouts in which you can work on pace if you are a distant swimmer.  I don't know if this is going to be the case starting next month when our coaches all shift around as we are losing one of our coaches but for now I'm enjoying my Wednesday Free Workouts.

Warmed Up

300 Swim

3x100 (50 drill / 50 Swim) (300/600)

Warm Up Set:

50 Kick on 55 (50)

3x100's Free on 1:15 (300/350)

2x50's Kick on 55 (100/450)

2x100's Free on 1:15 (200/650)

3x50's Kick on 55 (150/800)

1x100 Free on 1:15(100/900/1500)

Main Set:

4x100's on 1:15 Pace (400)

2x200's on 2:30 Pulling (400/800)

400 Pace on 5:00 (400/1200)

50 easy on 2 mins (50/1250)

200 Fast on 2:30 (200/1450)

50 easy on 2 mins (50/1500)

100 Fast on 1:15 (100/1600)

50 easy on 2 mins (50/1650)

50 Fast (50/1700/3200)

Then a 50 easy (50/3250)

150 Stroke (75 kick / 50 drill / 25 swim) (150/3300)

And that was it for me.  The rest of the set was to be 8x25's.  But on my first 25 I went to do streamline backstroke off the wall and my shoulder hurt like a bitch.  So I just stopped and got out.  I was feeling pretty good to about the 100 fast.  The streched out first half of the main set was great but once I started to sprint my shoulder started to ache.  My shoulder is feeling so much better as each day goes by but for now when it comes to swimming Freestyle stretched out is the only thing I can handle.  Stroke is a bitch.  Hopefully when I swim on Friday I'll be able to handle some butterfly and backstroke.

MTD Yardage:  21,650

YTD Yardage:  374,075
YTD LCM 5,000