Wednesday, December 15, 2010

First day as official staff of SDRC

Got to the pool this morning at 5am:

600 - 400 IM, 200 choice
400 - 4 x 100's kick IM order on 2:15
800 - 8 x 100's pull 2 fly, 2 back, 2 breast, 2 free
400 - 2 x 200's 100 rt/left arm, 100 fingertip drag drill
500 - 1 x 500 build by 100's

Then started the Masters workout at 6am:
300 - 100 free, kick, pull
600 - 12 x 50's choice
900 - 3 x 300's free 1st on 3:50, 2nd on 3:45 (pull), 3rd on 3:35 (pull)
100 all out!  (1:04)
600 - 4 x 150's free on 2:00
100 all out (1:05)
400 - 4 x 100's on 1:15 (I've never done 100's at this interval since probably high school).  I was doing 1:10 or better on all of them so I felt great about this set!!!!

It was 7 and the High School swimmers were waiting patiently so I skipped the cool down since I was just going to finish the rest of my own workout that I began before Masters Started.  So I moved over to the north side of the pool and resumed with the following:

800 - 2 x 400's free build 1:00ri
900 - 3 x 300's free build 1:00 ri
800 - 4 x 200's free fast 1:00 ri (hold 2:30) on 3:30
500 - 5 x 100's free sprint hold 1:10 on 2:30
300 - 6 x 50's free sprint hold :30 on 1:30
400 - 4 x 100's choice
300 easy

9700 yards total

I filled up my lifeguard locker with stuff so I don't have to pack as much.  I start work tonight at 6pm for a couple hours.
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