Swam w/ Dave, Dave, Dave, Bob, Mary, Joe and a few others at the Huntsville Nat. Followed a long workout w/ Refereeing two soccer games. I only had time for a couple grapes and some cookie bars between swimming and refereeing. First game wasn't so bad but I was feeling it in the second one. Got home and crashed. SCY 400 Warm up 3 rounds of: * 100 Free - 1:30 * 100 Br/Bk/Br/Bk - 1:45 * 100 Fly/Fly Drill/Fly/Fly Drill - 1:45 * 100 Free - 1:30 5 x 100 Kick Odds Hard 4 x 200 IM down/Free back - 3:15 10 x 50 Kick - :55 Odds Hard (SDK down/bk kick back) 5 x 100 Pull - 1:30 Odds Hard 4 x 200 Free - 3:00 Negative split (2:30, 2:28, 2:25, 2:21) 10 x 50 Pull - :50 Odds Hard 5 x 100 Free - 1:30 Negative split (1:15, 1:10, 1:12, 1:08, 1:06) 200 Cool down (5900 Total)
Last night I did a tough leg and ab weight workout. I was so tight getting in the water this morning I could not even dolphin kick off the walls like I normally do. It took me till #6 of the 8x25's to get loose enough to really control and use the monofin. 500 Free 8x25@1:00 shooters w/monofin 100 dolphin kick on back 5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:00, 2:55, 3:15, 2:55, 2:45 got distracted on #3 200 EZ 500 various drills while demonstrating technique Total 2500 yards
I think I was feeling the effects of the sprint work last night, along with the inconsistent work outs lately, along with not drinking enough fluids, along with the pizza buffet I took my daughters to. Anyway I was tired and sore last night. It was hard to leave the bed this morning, but I got up and went to the Huntsville natatorium. Swam with Dave M, Peter, Dave B, Teresa and the Hsv group. Started good eventhough my triceps were sore. Swam hard but when I reached 4300 yards I hit a wall. 9x100 Free 5x100 Kick on 2:00 4x200 on 3:15 (2 Free at 2:30 to 2:35 and 2 Back w/pddls at 2:45 - I actually didn't realize how fast I was swimming these) 10x50 Kick on 1:00 5x100 Free w/paddles on 1:30 (between 1:15 and 1:20) 4x200 Free on 3:00 10x50 Back w/paddles on :50 (hit a wall in the middle of these) 3x100 Free on 1:30 (after 3 couldn't keep form so I decided it was time to warm down) 100 Free 2x50 Back 5000 yards 100 minutes
Swam with Ray, Peter, Dave M, Dave B, Teresa, Julia, and Danny. Teresa and Julia are high school swimmers (Teresa is also Dave B's daughter). Worked on speed - I need it plus I'm starting to think about the Auburn meet in February. 6x50 Free on :50 4x50 Free hard with :14 seconds rest - did 3:02 less :42 - 2:20 for 200 (I need to pick this up - I still tend to pace as opposed to sprint) 100 Back 4x125 Free on 1:45 (kept between 1:32 and 1:35 - good for me) 3x300 on 4:30 (started feeling the hard swimming - 4:02; 4:07; 4:10) 100 Back 10x50 Kick 10x100 Back w/paddles on 1:45 (started at 1:25 slipped in the middle to 1:29 pulled back down to 1:25 and did last at 1:20) 50 Free 6x50 Back w/paddles Sprint on 1:15 3950 yards 80 minutes
did a long slow distance swim (5K). have not done this in a long time... real mind fcuk.
Friday 11/2 PM only SCY "Friday Fly Day" 400 swim 400 50 R side kick/50 L side kick FL/100 BK 6x200 @ 2:30 pull w/ buoy + paddles (3 N.S./3 D1-3) 8x100 @ 2:00 25 under H2O FAST/75 cruise FL kick w/ fins: 400 @ 5:30 100 FAST FL/100 smooth FR 8x100 @ 1:30 50 BLD/50 smooth kick (alternate 2 FL/2 FR) 2x400 @ 5:30 200 smooth FR/200 FAST FL 300 EZ Total: 5100
Warmup: 600 Free stretch out (600/600) 16 x 25 FAST Kick w/ board @ 1:00 did flutter kick, went mostly :17s and a few :18s (400/1000) Main Set (I guess): 5 x 200 IM @ 4:00 (Desc. 1-5) went 2:45/2:40/2:33/2:31/2:22 200 EZ (1200/2200) 16 x 2-turn 50s Free from mid-pool @ 1:10 fun fun working on "doing it right" 12 x 25 Free turns from mid-pool @ coach's sendoff (1100/3300) 8 x 50 w/ fins @ 1:30 AFAP Odds Fly (went :25s-:26s)Evens Free (went :26s-:27s)I really pushed my SDKs here4 x 50 no fins @ 2:00 AFAP Odds Fly (went :29 then :28)Evens Free (went :27 then 25+/26-)(600/3900) 1000 EZ Free and out ---------------------- 4900 Yards I'll call this one a sprinty type workout, though I'm sure many will disagree with me.
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