Thursday Swim Swim

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)