Monday, January 18, 2010

Easy as 123 (as in 12,300 yards)

I ate like a total pig this weekend. I ate junk, and lots of it! I need some major punishment. Although swimming isn't really punishment, but a reward. But I can't think of anything else I'd rather do to work off extra calories consumed.

Here's what I did:

1000 free

1000 - 5 x 200’s pull on 3:00

2000 - 5 x 400’s on 6:00

500 - 9 x 50’s breast, back, back free on 1:00, 50 ez

1000 – 2 x 500’s kick with fins

1200 - 16 x 75's middle 25 only 2 breaths on 1:15

600 - 6 x 100’s free odd – normal, even – drill on 2:00

1500 – 500, 400, 300, 200, 100 free on 7:30, 6:00, 4:30, 3:00, 1:30

500 – 10 to 1 breath 50’s free on 1:00 (bank)
Really easy until I got down to three breaths per 50. Had to take one extra minute on the last 50 so I could do it. Glad I did cause I was able to do the last 50 on one breath (@ 35 yards)

600 – 2 x 300 IM (w/o fly) on 5:00

2000 – 4 x 500’s (first two pulling, second two normal) on 7:30
On the last set of 500's instead of doing 500 straight I decided to do 5 x 100's free descending on 2:00 (1:35, 1:25, 1:21, 1:15, 1:10) That was a great move cause instead of feeling like "blah" with my shoulders aching, I was able to focus on long strong pulls and picking up my pace so I could get a great sprint in at the end. And boy was that fun!

400 – 8 x 50’s drill (one arm drills)

12,300 yards total

Didn't get any shoulder aches until the 2nd to last set (4x500's). Instead of associating that ache as a negative thing, I started to feel a little glad to have it cause its not the kind of ache I get every workout, only on long ones. So the more I have these shoulder aches, and get used to them, the less of an issue it is. This time was less of an issue from last time, thanks to the modification to 100's descending instead of just plugging away slowly.

What a great workout! It took me 3:35 to complete this workout. Now I have the rest of the day to work on other projects.
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