Monday, January 6, 2014

Getting ready for Sand Hollow Pentathlon on Saturday

This morning Cathi had to work so I had to get the kids off to school.  So my swim for the day was after work.  Not my favorite time to swim, but better than not at all.  Did a workout focused on speed rather than distance:

500 agility paddles warmup
500 - 5 x 100's free under 1:10 on 1:20
5 x 75's recovery IM rotation on 1:15
5 x 50's 3/4 hesitation drill on :40
5 x 25's easy on :30

400 kick
4 x 100's free under 1:10 on 1:20
4 x 75's IM on 1:15
4 x 50's drill on :40
4 x 25's free easy on :30

300 finger paddles
3 x 100's free under 1:10 on 1:20
3 x 75's IM on 1:20
3 x 50's drill on :40
3 x 25's free on :30

200 pull fast (2:10)
2 x 100's sprint (1:08) on 1:20
2 x 75's recovery IM on 1:15
2 x 50's drill on :40
2 x 25's free on :30

100 ankle band, no buoy or paddles (1:20) rest :40
100 sprint (1:08) on 1:20
1 x 75 IM on 1:15
1 x 50 fly strong (:30)
1 x 25 back recovery

50 kick easy

5,300 yards total in 1:10

This Saturday is a pentathlon in St. George.  Going to taper a bit this week.
Post a Comment