Monday, July 21, 2014

First coached workout with Chad

Met Chad at 24Hr Fitness in Murray this morning.  It's been a long time since I've gotten up in the 3's to workout.  I was so excited that I actually woke up a couple times in the night and again at 3:09, one minute before the alarm went off.  Awesome morning.

Was out the door in 10 minutes and on my way.  I wrote up this workout last night:

1000 warmup
- CSS Test -
400 timed swim (5:55)
Recover Set: 300 drill, 200 free, 4 x 75's free on 1:15
200 timed swim (2:48)

Chad's CSS time calculated to: 1:33

Used that time to figure the intervals for the rest of the workout:

1800 - 3 x 600's CSS + 6 (10 minutes)
1600 - 4 x 400's CSS + 5 (6:30)
200 easy

I didn't swim the CSS test, but did the recovery set with him as well as the warmup and modified red mist stuff afterwards.  I ended up swimming a total of 5,350 yards

But this workout completed entirely comes to 6,000 yards which is what Chad did.

Nice work!  First decent workout I've done in over 2 months.  I'm excited to watch Chad's speed and power improve.  He's gonna totally be ready for next September, but the next big thing is his EC qualifier in mid September.  That itself is gonna be epic!

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