Monday, May 4, 2009

Long Ladder Swim

Got this workout from Marcia Cleveland's doversolo.com site:

Ladder:

100 - 100 Free (EZ going up, fast going down)
200 - 200 Free stretch
300 - 300 Free EZ
400 - 400 Kick with fins
500 - 1 x 400 IM with 100 extra free
600 - 6 x 100's free on 1:30
700 - 3 x (50 Breast, 150 Free build up), 100 Free
800 - 8 x 100's Pull on 1:30
900 - 6 x (50 EZ, 50 Strong, 50 Sprint) on 2:15
1000 - 1000 Free keep a 72 stroke cadence and bilateral of course!

Then go back down

Total Yards: 11,0000 Yards (a little over 6 miles) in 3:10

Felt good even though I got there a little later than I wanted and ended up being late for work, but I really wanted to finish this and my work is laid back about occasional tardies.
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