Monday, April 7, 2014

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.  

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