Thursday, April 3, 2014

Day 2 of 10 x 10Ks "►" (Rightward pyramid)

This morning I started my swim promptly at 0500 and did a pyramid that extends to the right:

300 warmup
50 (50)
50, 100 (150)
50, 100, 150 (300)
50, 100, 150, 200 (500)
50, 100, 150, 200, 300 (800)
50, 100, 150, 200, 300, 400 (1200)
50, 100, 150, 200, 300, 400, 500 (1700)
50, 100, 150, 200, 300, 400, 500 (1700)
50, 100, 150, 200, 300, 400 (1200)
50, 100, 150, 200, 300 (800)
50, 100, 150, 200 (500)
50, 100, 150 (300)
50, 100 (150)
50 (50)
300 cooldown

Level Definition:
50 = 50 backstroke
100 = 100 free (Long efficient strokes.  Not easy, but focus on using lats with EVF)
150 = 2 x 75’s IM Order
200 = 200 pull moderate pace
300 = 3 x 100’s free sprint on 1:20
400 = 400 kick with fins
500 = 500 free no equipment get under 6:30
Actual was 6:31, 6:33.  I tried!

10,000 yards total in 2:50

Sarah was a couple lanes over doing her own thing.  She was holding steady with a strong pace.  She got in 10 minutes before me, and finished 10 minutes before me.  She also did 10,000 yards which is her new PR for longest swim.  Very impressive!

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