Saturday, January 18, 2014

Coaches Meeting sandwich

Got to the pool at 0600 and started right into Kirsten's workout:

400 choice
200 IM
100 Kick

Warmup set: 150 free drill
3 x 100's IM on 1:45
50 kick
300  - 6 x 50's Free on :50

Main Set:  Two times through

300 free pull
600 - 3 x 200 IM on 3:00
100 kick on 2:00

Strength set: 10 x 25's free
bulkhead side 10 pushups, south side 3 x 20 second plank to pushup position
Cool down: 200 easy

Then went to a coaches meeting for an 1.5 hours and then went back to the pool to finish my workout.

100 free
200 IM
300 - 4 x 75's drill
400 kick with fins
500 pull
600 - 3 x 200 IMs no rest
700 - 2 x (250 free + 100 back)
800 - 4 x 200's free strong on 2:50
900 - 9 x 100's free on 1:25 (got 1:15 on all)
1000 pull


9,250 yards total
This week has been a sucky week for swimming.  Cathi had to work Tuesday and Wednesday morning so I had to skip those morning.  I went in to swim at SDRC Wednesday night, but guess what, they had a meet going.  Man I hate when I get my hopes up and then get pushed out of my swim for the day.    

She promised me she isn't working any more mornings for the next three weeks.  Right on!  Now I can get back to business!


 

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