Saturday, March 29, 2014

Putting the "Academy" back into Sports Academy

I arrived at the Sports Academy in Logan and planned to meet with Joelle, but got a text so it was just me this morning.  I was fine with it, since I LOVE the Sports Academy.  The one day fee is a little pricey ($10), but the facility is awesome so it's worth it to me.

The water was 84.4.  A little warm for my liking, but it was fine.  I had the following workout printed out on a piece of paper and followed it to the 'T"!

1000 warmup - 200 free easy, 200 back, 200 IM drill, 200 kick, 200 build
1,650 timed! + 50 easy
800 - 8 x 100’s :15 ri
1&5: 25 stroke, 75 free
2&6: 25 free, 25 stroke, 50 free
3&7: 50 free, 25 stroke, 25 free
4&8: 75 free, 25 stroke
1600 - 4 x 400’s free
1: 100 moderate pace, 100 hard with :30 rest
2: 200 moderate pace, 200 hard with :20 rest
3: 100 moderate pace, 300 hard with :10 rest (hurry to get paddles)
4: 400 hard (pull if you want)

 400 - 4 x 100’s kick with fins on 1:00
(5,500 so far) quick break

 1500 - 15 x 100’s free
1-5 on 1:40, 6-10 on 1:35, 11-15 on 1:30
2000 - 4 x 500’s with :20 rest (odd free, even pull)
1200 - 8 x 150’s
1-4 all free on 2:20
5-8 free/back/free on 2:40
1500 - 5 x 3 x 100’s free 1 - moderate pace on 1:30, 2 - build on 1:25, 3 - fast on 1:20

 6100 monster set -
800 Pull
300 - 3 x 100’s back on 1:50
700 Choice
300 - 3 x 100’s free on 1:30
600 Pull
300 - 3 x 100’s back on 1:50
500 Choice
300 - 3 x 100’s IM on 1:45
400 Pull
300 - 3 x 100’s free on 1:50
300 Choice
300 - 3 x 100’s free on 1:30
200 IM
300 - 3 x 100’s back on 1:30
200 easy

 1100 bonus/warmdown set -
600 kick with fins
200 free + 200 IM
100 cool down
18,900 yards total in 5:20 (10.74 miles)



After swimming that far I was spent and felt great about that distance.  I drove over to the Poco Loco shop on Main and got Oliver a nice new swim suit, and a couple pair of goggles.  

What a great swim!  I ate a total of 3 Clif Bars, and 3 Gatorades, and one Buzz Bite throughout the course of this workout.
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