Saturday, October 26, 2013

Certified Coach

Yesterday I spent the day up at the University of Utah attending the coaching clinic and completed the tests this morning.  So it's official, Josh and I are certified USMS Level 2 coaches.

This morning I got up at 0600 and swam at Layton Surf N' Swim and did Anne Cleveland's Aerobic Distance workout for October 21st:

200 easy
500 - 5 x 100's  odd free/even stroke
300 - 6 x 50's odd kick even build

600 pull
600 - 3 x 200's on 3:00
600 - 6 x 100's on 1:30

500 pull
500 - 2 x 250's on 3:45
500 - 5 x 100's on 1:30

400 pull
400 - 2 x 200's on 3:00
400 - 4 x 100's on 1:30

300 pull
300 - 2 x 150's on 2:15
300 - 3 x 100's on 1:30

200 pull
200 - 2 x 100's on 1:30
4 x 50's on :45

Then did the Broken 500's workout that Mel Goldstein gave us yesterday:
500 pull

100 fast
400 recovery

100 pull
100 fast
300 recovery

200 pull
100 fast
200 recovery

300 pull
100 fast
100 recovery

400 pull
100 fast

200 easy
100 kick
200 IM

10,500 yards total in 2:50
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