Thursday, February 16, 2012

Energized

Had a fantastic workout again this morning.  Started out with:

1000 free before joining SALT.  Will came up with this morning's workout.  I loved it.  Lots of distance pace swimming followed by all out sprints.  My sprints felt great.  Definitely not graceful, but quick though.

600 warmup
600 - 6 x (50 kick, 50 free drill) on 1:00, :50
300 - 2 x 100's easy pace (hit 1:25), then 100 sprint (hit 1:10 or faster)

400 - 3 x 100's easy pace (hit 1:25), then 100 sprint (hit 1:10 or faster)
500 - 4 x 100's easy pace (hit 1:25), then 100 sprint (hit 1:10 or faster)
600 - 5 x 100's easy pace (hit 1:25), then 100 sprint (hit 1:10 or faster)
700 - 6 x 100's easy pace (hit 1:25), then 100 sprint (hit 1:10 or faster)
800 - 7 x 100's easy pace (hit 1:25), then 100 sprint (hit 1:10 or faster)
900 - 8 x 100's easy pace (hit 1:25), then 100 sprint (hit 1:10 or faster)
I was landing between 1:05 - 1:08 on all those fast sets.  I like the change to the slower pace, but went all out on those fast ones.  Felt great!  Took a drink of my orange perpetuem after every sprint, which kept me energized and I never did bomb out today.
400 easy

Then I joined the second group:

100 kick on 2:00
200 - 4 x 50's one arm fly on :55
100 kick on 2:00 ( first and third length fast)
200 - 4 x 50's touch and pull on :50
100 kick on 2:00 ( second and fourth length fast)
200 - Distance per stroke freestyle on :50
Main Set:
500 - 4 x 125's free on 1:40
300 IM
400 - 4 x 100's IM on 1:45
300 Pull
300 - 4 x 75's back on 1:15
300 IM easy

Then I did my own thing and topped it off with:
500 kick with fins
1000 - 2 x 500's with pull buoy and ankle strap (1st 100 - big paddles, 2nd - finger, 3rd no paddles, 4th - PT Paddles, 5th no paddles fast)


11,300 yards total in 3:22
Very enjoyable workout


Post a Comment