Day 4 of 10x10Ks - Grab bag

Man the pool was crowded this morning.  Had to share with David Balling.  Started a ladder, but only got to 600 before joining masters:

100 easy

200 IM

300 - 3 x 100's free on 1:30

400 - 2 x 200's free :10ri

500 - 400 IM + 100 IM

600 - 3 x 200s free strong

200 - 150 yards of pulling lane lines and returning. + 50 easy

Warmup: 300 IM backwards Drill

300 free

300 kick (no fins)

300 pull strong with Jason practicing drafting)

200 breast stroke

900 - 3 x (6 x 50's) starting at :45 for first 6, :40 for second 6, take an extra minute, then last 6 on :35! (pull)

400 IM

200 - 8 x 25's sprint on :45 (odd fly, even free)

200 backstroke

100 cool down

Then picked up back on the ladder starting at 900 coming down:

900 pull

800 - 4 x 200's odd IM, even free (get under 2:45 on the free)

700 - 2 x (250 free + 100 back)

600 - 3 x 200's odd free, even IM on 3:00

500 - 5 x 100's tempo trainer on 2:00 (1st @ :80(1:12), 2nd @ :78(1:09), 3rd @ :76(1:07), 4th @ :74(1:05), 5th at :70(1:03))

400 kick with fins

300 - 4 x 75's free/drill/free on 1:15

200 IM

100 free with extremely heavy drag suit (My basketball deck shorts that I use for modesty purposes when I get out of the pool)

10,000 yards total in 3:05

Not the best workout ever.  I liked the 3 sets of 6 x 50's with Matt taking the lead.  Had to pull that last set otherwise I would have had to flip turn right into the next 50.  Was able to stop, look at the clock, take a breath and go!  

This will be my last 10K for the week since I need to start tapering for the meet on Saturday.  I'll pick things back up on Tuesday, April 15th.