Saturday, March 5, 2011

IMs and sprints

Had to rush to get in the water in time, but I made it in at 6am sharp.  Here's what Tim came with:

400 - 100 back, 100 IM, 100 kick, 100 pull
1000 - 5 x 200's free
800 - 4 x 200's pull on 3:00
600 - 3 x 200's Choice (Back) on 3:15
400 - 2 x 200 IMs
200 - 1 x 200 free sprint (goal was 2:20 and got 2:11)  Nice!

100 easy

Then the group got out and I continued on, this time with what Kris brought for the workout that wasn't used:


400 - 100 back, 100 IM, 100 kick, 100 pull
1200 - 3 x 400's free pull on 5:30
900 - 3 x 300's odds free, even IM on 5:00
600 - 3 x 200 odds free, even IM on 3:30
300 - 3 x 100 odds free, even IM on 1:45

100 easy

400 - 100 back, 100 IM, 100 kick, 100 pull
400 IM easy
400 - 4 x 100 IMs fast! with lots of rest on 2:00 held <1:25 on all
300 IM easy
300 - 4 x 75s back fast! on 1:45
200 IM easy
200 - 4 x 50's breast on 1:15 (held <:40 on all)
100 IM easy
100 - 4 x 25's sprint! on :40 (held :15 on all)
100 easy
1000 - 1000 pull long strong strokes

10,500 yards total

My lower back and left shoulder were giving me fits, and I was SOOOO tempted to quit at about 6000 yards, but I kept it going, and now I feel great!  Good thing I got this done early in the day!  Now I have the rest of the day to help the kids clean the house a little, take the dog on a nice long walk, and then go on a date with my woman tonight!  
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