Saturday, November 23, 2013

Oh my lats

This morning I swam at NWRC for a change since the SDRC is having its High School meet.  I was in the water at 7:15 am and swam in the same lane with Chad Hodo.  James and Paul were going at it in the next two lanes.  I printed out my workout this morning and got it from Anne Cleveland's OW swims for this week:


Warm-up – 1,500 yds
2 X 300 on 4:30
3 X 200 on 3:00
6 X 50 desc 1-3 on :45


Main Set – 5,000 yds
5 X 100 on 1:25
100 rotisserie drill
5 X 200 on 3:00
100 kick
4 X 300 on 4:30
100 rotisserie drill
2 X 400 pull
100 kick
2 X 500 pull
100 rotisserie drill


8 X 50 on :50
100 easy choice


200 easy swim
2 X 300 alternating drills
100 choice


Main Set – 2,000 yds
200 choice @:10 rest
2 X 100 on 1:30
4 X 50 kick on :45
2 X 100 on 1:30
4 X 50 on :45 descend #1-5
200 IM @B+30
2 X 100 on 1:30
4 X 50 on :45
2 X 100 on 1:30
4 X 50 @:10 rest – stroke of choice

At this point I was really low on energy and my lats were fried! Borderline over-training so I stopped at this point.

Total: 10,000 yards in 3:00

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