Saturday, January 12, 2013

Saturday January 12, 2013

I had an early meeting yesterday morning, so I joined Kristy at Life Time and swam the Fast Friday workout which Whitney emailed us.

Warm up:
4 x (100 free/25 fast/100 pull/25 kick)
Main set:
1 x 400 for time, went 5:14, a practice PB
200 easy
4 x 100 @ 2:15, :20 faster than 400 time, went 4:56 (1:14, 1:14, 1:13, 1:15)
200 easy
1 x 200 for time, went 2:30
200 easy
4 x 50 @ 1:10,  :12 faster than 200 time, went 2:17
200 easy
1 x 100 for time, went 1:10
200 easy
4 x 25 @ :30, :06 faster than 100 time, went 1:04
200 easy

3600 meters

This morning I swam at UT in the main pool which was set up long course.  I was up until midnight last night due to an emergency case, and my shoulder was a bit sore, but I still swam strong.  Shared a lane with Kristy, Heidi, Chris, and Sharon, next to David Gogulski (visiting from Nitro), Larry, Jason, Pat, and Max. Whitney coached.

Warm up:
400 free breathing 2/3/4/5 by 100, 200 IM drill/swim, 400 pull breathing pattern as before
Main set:
4 x 100 @ 1:25
100 kick
1 x 200 fast, went 2:39
1:00 rest
6 x 100 @ 1:25
100 kick
1 x 200 fast, went 2:42
1:00 rest
8 x 100 @ 1:25, made 'em
100 kick
1:00 rest
1 x 200 fast, went 2:39
6 x 100 @ 1:25
100 kick
1:00 rest
1 x 200 fast, went 2:41
100 easy

4800

No comments:

Post a Comment