Friday, May 23, 2014

Cross Training Woes

Yesterday and the day before I did a lifting session that completely destroyed me.  My hamstrings, lats, and lower back are just yelling at me, and I love it.  Requires a little bit longer warmup in order to hang with the big boys. So I got to the pool at 0530 and did and easy 1200 yards before masters.  My early warmup consisted of a lot of kicking and some sculling.  True warmup stuff.

Then Kirsten coached and shared this awesome workout.  I shared a lane with Jason and we killed it today:

300 easy warmup
200 - 4 x 50's drill/swim by 25 on :50

2500 - 5 x 500's

  1. 500 straight - goal was to hold a 1:20 pace. Actually held a 1:16 and got 6:20.  Nice!
  2. 5 x 100's free on 1:20 (held a 1:10-1:11 pace)
  3. 500 pull - Only one with equipment. goal was to hold a 1:15 pace or better.  Held 1:10 and got 5:50.
  4. 5 x 100's free on 1:25 (held a 1:15 pace)
  5. 500 free beat the first set, and try to get 1:15 pace.  Was able to hold that 1:15 pace and got 6:15.  Very cool. 
300 - 4 x 75's on 1:15 desc 1-4
200 cooldown

Then moved to the north side and did 600 more yards of cooldown type stuff.

5,300 yards total in 1:40

Amazed I could to so well considering how sore I am.  Gonna take a few days off lifting and let my muscles rebuild, but I'll be swimming for sure.
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