Tuesday, June 9, 2015

CSS Retest day

This morning met up with Chad and swam this workout:

1,200 warmup - 3 x 400’s warmup - 1 - free, 2 - kick with fins, 3 - IM easy

400 for time (5:11)
900 recovery - 12 x 75’s - rotating stroke by 25 focus on quality form and not really speed.
Do three times:
fly, back, breast
back, breast, free
breast, free, fly
free, fly, back
200 for time (2:34)  CSS calculates to 1:19

1500 - 3 x 500’s free (pull the second one) :30 rest between each  Try to get under 7:00 on each (1:24/100 average) (Got 7:01, 6:38, 6:50)

5 x 200’s - 1&2 free, 3 backstroke, 4&5 free :15 rest between each
6 x 100’s sprint - breathe goofy side only, aim for 1:25 or better (got all under 1:25) on 1:45

400 easy warmdown

6,200 yards total

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