Butterfly Killer Swim Set
Friday, March 12, 2010
Killer Butterfly or Butterfly Killer, either way I did a bit of butterfly tonight. As I am now moving into my taper period for the LA Marathon I figured I'd put in one hard swim. Next week I plan on swimming two or three workouts but plan on holding back. I figured I'd swim tonight and get a good night sleep before my last long run tomorrow. Although my legs are a bit tired so don't know how tomorrow will go. During the kick set I almost regretted showing up for swim practice. But I was in the pool so I stayed and swam for 70 minutes before getting out.
Warm Up
400 Swim / 300 Pull / 100 Kick (700)
Then we did a warm up set of 3 rounds:
50 Kick
50 kick / 50 Drill
50 Kick / 50 Drill / 50 Swim
Round one I did butterfly, round two was free and round three was back. I did skip a 50 kick to take a pee break. (850/1550)
Then I think we went right into the main set. I don't remember another warm up set so I guess we did.
200 Free on 2:50
2x100's IM on 1:30
4x50's Choice on 50 descending (i did these butterfly)
8x25's Fly on 30 descending 1-4 then 5-8
take an additional 30 secs. rest
200 Free on 2:50
2x100's IM on 1:30
4x50's Fly on 50 descending
8x25's Choice on 30 descending Fly on 30 descending 1-4 then 5-8 (i did these butterfly)
there was one more round like the first round but I did 100 warmdown and got out. I was feeling tired. I don't know if I could have done another round all fly. Maybe if I had mixed it up but really wanted to get home. 1600 yards plus the 100 warmdown (1700/3250)
The workout was 3,250 yards. Not bad. The funny thing was that we only had 3 fast swimmers. Tonight's coach was the usual Monday coach who switched with the new Thursday coach. I also thought it was funny that none of the "fasties" who complained that the old Thursday coach was too easy showed up tonight. Bunch of fucktards!
Tomorrow I'll sleep in a bit and go on a run of some sort tomorrow. I have a few ideas in mind so we'll see how I feel. Figure I can always go on a long run on the Sunday and really really taper for the rest of the week. But I should get the run out of the way tomorrow.
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