Monday, January 13, 2014

Back to business

This morning I wanted to get back to my normal routine.  Good thing about tapering is that you can really perform, but it messes with your long term yardage goals.  This morning I did 1700 yards before masters then did Kirsten's workout:

400 easy
400 kick with fins
200 - 4 x 50's free build on :45
Main Set
1200 - 3 x 400's pull on 5:30
600 - 3 x 200's free on 2:35
300 - 3 x 100's count strokes by 25 (16) on 1:20
200 IM Cool down

3,300 yards (plus 1700) = 5,000 yards so far

Then moved to the north side of the pool and did this ladder set:

100 free strong
200 IM
300 - 4 x 75's drill on 1:15
400 kick with fins
500 finger paddles
600 - 3 x 200 IMs :15 ri
700 - 2 x (250 free + 100 back) no rest
800 - 4 x 200's free strong on 2:45 (:10 ri)
900 - 9 x 100's free strong on 1:25 (got 1:15 or better on all of them)
500 easy agility paddles

10,000 yards total in 3:10

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