Monday, March 10, 2014

From clean to disgusting

One of my favorite features about NWRC is how clean it is.  I usually get there when it opens at 6am.  It's immaculate.  Today however, Cathi worked so I had to get the kids off to school.  So I swam tonight at 6pm. Wow, the locker room was a mess.  Kids had their wet swimsuits all over the place and there was litter spread around on the locker room floor.  There was a custodian in there cleaning.  That man deserves a raise!  I had no idea it got this bad in the evening.

I swam all three categories of workouts that I have planned for my South Davis Swimmers on March 21st:

500 Warm Up:
200 Easy
100 Kick
200 Pull

Set 1:
6 x 100 Kick with 15 sec. rest
Build 1-3 & 4-6

Set 2:
6 x 150 Free with 20 sec. rest
Descend 1-3 & 4-6

Set 3:
4 x 300 Pull with 20 sec.
Desc 1-4

200 Cool Down

Total Workout: 3,400

400 Warm Up:
150 Easy
100 Kick
150 Pull

Set 1:
4 x 100 Kick with 30 sec. rest
1&3 - easy, 2&4 - strong

Set 2:
4 x 150 Free with 30 sec. rest
Descend 1-4

Set 3:
4 x 300 Free with 60 sec.
Desc 1-4

200 Cool Down

Total Workout: 2,800

200 Warm Up:
100 Easy
100 Kick

Set 1:
2 x 100 Kick with 15 sec. rest
1st one easy, 2nd one strong!

Set 2:
3 x 150 Free with 45 sec. rest
Descend 1-3

Set 3:
2 x 300 Free with 60 sec.
Desc 1-2

350 Cool Down

Total Workout: 1,800

(8,000)

8,000 yards total in 2:07
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