Thursday, February 23, 2012

Awesome JGal workout


Today I was in charge of the workout, so I dug up this one from when JulieAnn Galloway was my coach.  I started out a little early and did 600 free easy, followed by this workout by JGal:

800 warmup
600 - 12x50 down drill, back swim, focus on strokes :50
3000 - 30x100 (10 on 1:40 [can use equipment], 10 on 1:30, 10 on 1:20 fast) descend through rounds of 10,
last 10 HARD!  (Challenge: Only use paddles or fins on the first 10, go naked on the others)
200 stretch out free
500 - 20x25 odds sprint evens easy on :30
300 warmdown
total 5400

Then joined masters round 2:

600 - 6 x 100's (kick 50, swim 50)
300 IM kick/drill/swim by 25
100 - 4 x 25's slow/fast on :30
900 - 4 x 225's 25 flutter kick no board w/head up, 200 free easy
700 - 4 x 175's IM (25 fly, 50 other strokes)
500 - 4 x 125's free build on 1:40
200 easy
1000 - 2 x 500's big/small paddles
100 free grandpa swimming


10,400 yards total in 3:15


Shoulders did MUCH better today, no issues at all and I was holding 1:12-1:14 on my hundreds on the second set and 1:10 on my last set of 10.  Kick butt speed today!  Holding steady with speed demon Kyle Treadway who was in the next lane for most of the 100s.


Here's a very entertaining video of JGal's channel crossing with the very animated Nick Adams as videographer and support crew member.

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