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Free At Last, Free At Last...Freestyle That Is.

Another workout in which I escaped having to do any stroke.  Wahoo! 

Warm Up

500 mixed

100 Kick

150 (was a 200 but we stopped for announcements) 50 Drill / 50 Swim

400 Pull

200 50 Drill/50 Swim

100 Kick

So 1450 for the warmup.  I've noticed that this coach is giving us longer and longer warmups.  Don't really know how I feel about it as we all get in the pool at different times.

Main Set:

4x25's (100)

4x50's on 50 working streamlines (200/300)

take an extra 15 secs rest

4x100's on 1:20 building within each 100 (400/700)

take an extra 15 secs rest

4x200.s on 2:50 race strategy up to 90% by last one.  was doing around 2:15's (800/1500)

take an extra 15 secs rest

4x100's on 1:20 descend.  did 1:11, 1:09, 1:07 and 1:05 (400/1900)

take an extra 15 secs rest

4x50's on 50 all fast (200/2100)

take an extra 15 secs rest

4x25's all out (100/2200)

Felt good the whole set.  The 200's felt really good.  Although my knees bothered me on my turns.   Sorta odd but whatever.  Made a game in the 200's to slowly try to catch the last person in the lane next to me.  Came close.  2200 yard set plus warmup of 1450 and a 50 warmdown. 3,800 yards in 60 minutes. 


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