Friday, January 3, 2014

Doubling Pat's workout

This morning I slept in a little cause of the late night getting my goofy children's book finished.

Was in the water at 0600 and did Pat's workout:

700 warmup (kicking, IM, drills, free easy)
450 - 6 x 75's Odd: free, back, free Even: back, free, one arm fly

300 Stroke per distance
300 - 3 x 100's pull on 1:20
225 - 3 x 75's fly, back, breast
150 - 3 x 50's free strong on :50
75 - 3 x 25's free on :25

200 Sprint off the block (2:05)
200 - 2 x 100's free recovery on 1:30
150 - 2 x 75's fly, back, breast
100- 2 x 50's free strong on :50
50 - 2 x 25's free on :25

100 Sprint off the wall (1:05)
100 - 1 x 100's free recovery on 1:30
75 - 1 x 75's fly, back, breast
50- 1 x 50's free strong on :50
25 - 1 x 25's free on :25

100 easy

Did the above twice and ended up with 6,800 yards

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