Saturday, November 30, 2013

Miraculous Saturday Swim

This morning when I got in my shoulders and lats were still very tight.  Still on cloud 9 with yesterday's cold water swim.  That was fun.  Fox13 called and want to send a cameraman out for an interview about the ice mile and the food drive I'm organizing.

This morning Kirsten compiled the workout:

Warm-Up: 500
200 Swim
100 Kick
100 IM
100 easy waiting for Kris to get in

300 - REPEAT 3 TIMES
75 Swim/Kick/Drill by 25 @ 1:30
25 Build @.30

200 - 4 x 50 Drill/Swim by 25 @1:00 – 1:15
Odds: Breast/Swim
Evens: Fly/Swim

2100 - REPEAT 2 TIMES
300 Pull @ 4:00
50 Easy @ 1:00
450 - 6 x 75 @.55
50 Easy @1:00
150 - 6 x 25 @ .20
50 Easy @1:00

900 - REPEAT 4 TIMES
3 x 25 Kick @ .30
1 x 50 Kick @ .45
4 x 25 Kick @ .30

QUALITY
2 x 100 Free or Choice
We were nearing running out of time so Kris had us do these off the blocks for time.  Got 1:02 on both of them.  
50 easy
I then moved to the north end of the pool as time was up and did the following:

250 - 4 x 50 IM Order, 2 x 25 Choice

300 Easy

Total 4800 

At this point I was drained so I ate a powerbar and man that was a miracle at how much energy it gave me.  Energized for the rest of the workout:

Then I did a 100 to 1000 Pyramid set:

100 back
200 IM
300 - 4 x 75's drill, breast, free by 25 on 1:30
400 - 400 kick with fins
500 finger paddles
600 - 3 x 200 IMs on 3:20
700 - 2 x (200 free, 100 back 50 breast)
800 - 4 x 200 free on 3:00
900 - 9 x 100's on 1:30 (get 1:15 on these)
1000 freestyler paddles
Then do the 900 set and back down

Total 14,800 yards in 4:35


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