Wednesday, July 8, 2009

Read the sign

Not a great workout for me this morning. Felt sluggish during warm up--possibly still recovering from weights on Sunday, the set of 300s on Monday, and the long course fly yesterday. Actually had my own lane at Nitro today because the age groupers came in later than usual. Swam next to David on one side and Greg on the other. Tom coached.

200 swim/100 kick
200 swim/100 pull
6 x 50 @ :50, build

Main set, 4 x through:
4 x 50 @ :55 descend
1 x 200 for time, negative split
1:00 rest

600 kick with fins: 50 easy/50 hard, 100 easy/100 hard, 100 easy/100 hard, 50 easy/50 hard
100 easy warm down

Held 2:40s on the 200s (splitting 1:19/1:21). Had a much better set of 200s at Life Time (short course meters) two weeks ago, averaging 2:40 for a set of three 200s @ 2:50. My HR today after the third one was 156 which means I was still only in the En2 training zone (despite my perceived level of effort).

If you find yourself near the Embarcadero in San Francisco, check out the Fog City Diner. Cool decor, great comfort food, and they do take American Express.

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