Saturday, April 5, 2014

Day 3 of 10 x 10,000 yards in April - Swim like a superhero!

Got to the water at 0620 and was late for Pat's workout, but picked up on the 3rd set:

3 x 100 Free @ 1:30
3 x 100 25 Fly/75 Free @ 1:30
3 x 100 25 Fly, 25 Back/50 Free @ 1:30
3 x 100 IM’s @ 1:30 (1200)
Part 2
3 x 75 Free @ 1:15
3 x 75 25 Fly/50 Free @ 1:15
3 x 75 25 Fly/25 Back/25 Free @ 1:15
3 x 75 Fly/Back/Breast @ 1:15 (900)
Part 3
3 x 50 Free @ .40
3 x 50 25 Fly/25 Free @ .50
3 x 50 25 Fly/25 Back @ .50
3 x 50 IM choice @ .50 (600)
Part 4
3 x 25 Free @ 30
3 x 25 Fly @ 30
3 x 25 Back @30
3 x 25 Breast @30 (300)
Kick
8 x 50 Dolphin Kick/Fins Opt. @ .50 (400)

100EZ (100)
3,500 yards so far.  Then did my own workout, which is designed to turn you into a superhero.  Specifically
Batman!

300 warmup
700 - 14 x 50s kick with fins on :50
1200 - 12 x 100s pull with ankle strap on 1:25 (1200 yards)
1500 - 20 x 75s free on 1:15
1600 - 8 x 200s Odd IM/ Even Free
1800 - 18 x 100’s free sprint on 1:30 (1800 yards)
1600 - 4 x 400 free tempo trainer (1st @ :97(5:45), 2nd @ :94(5:37), 3rd @ :91(5:30), 4th @ :89(5:23))
1000 - 2 x 500 freestyler paddles strong 1:00 ri
300 cooldown

^ ^
300
50,   50,   50,   50,   50,   50,   50,            50,   50,   50,   50,   50,   50,   50
100, 100, 100, 100, 100, 100,  100, 100, 100, 100, 100, 100 
75,75,75,75,75,75,75,75,75,75,75,75,75,75,75,75,75,75,75,75  
200,    200,    200,    200,    200,    200,    200,    200   
100, 100, 100, 100, 100, 100, 100, 100, 100, 100
100, 100, 100, 100, 100, 100, 100, 100
400,   400,   400,   400
500,   500
300
|

Total: 13,500 yards in 4:20 (7.67 miles)

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