Swam w/ Ray, Roger, Aundrey, and Keith. No Daves today. I suspect they were out late last night getting candy and papering people's houses . We did a mix of yesterday's masters workout and MSA's workout. I fell apart near the end and had to switch to pull. SCY 600 Warm up 6 x 50 - :45 4 x 100 - 1:40 Stroke 4 x 100 - 1:30 IM 4 x 100 - 1:20 Free 100 Easy 4 Rounds of: * 50 Kick - 1:00 * 50 Stroke - :55 (Fly, Bk, or Br) * 50 Stroke - :50 (Pick from 2 not used yet) * 50 Stroke - :45 (Whichever stroke hasn't been picked) * 50 Free - :40 * Last round intervals are :55, :50, :45, :40, :35 100 Easy Made this one today. Last round was kick, back, breast, fly, free. Getting the free going after hard fly was tough. 4 x 100 Kick - 1:40 4 x 100 IM - 1:30 4 x (25 bk/75 free) - 1:20 Kick was no problem. IMs hurt. bk/free wasn't going to happen. I switched to pull after the first one and caught up w/ the interval on #4. Did 50 back pull/50 free pull but couldn't make the 1:20 of #4. 6 x 50 - 1:15 (Hard sdk down, easy free back w/ fins) 200 IM w/ fins (2:50) 200 Cool down (5200 Total)
Took a bit to warm up but once I got to the second round I felt much stronger and faster. Keep in mind I did upper body weightlifting on Tuesday and DOMS was setting in with my arms and chest. 600 as 200 free/100 1 arm fly repeat 4x25@:10RI scull 4x50@1:00 descend to 200 pace went 45,44,42,39 100 EZ 200 dolphin kick on back w/zoomers 2x100@1:45 free at 200 pace w/paddles & bouy went 1:25, 1:19 4x50@1:00 drill IM order 6x25@:45 fast free kick w/zoomers & board held 25's 6x25@:45 shooters w/zoomers 100 EZ 200 dolphin kick on back w/zoomers 2x100@1:45 free at 200 pace w/paddles & bouy went 1:16, 1:14 4x50@1:00 drill IM order 6x25@:45 fast free w/zoomers went 16,16,15,15,14,15 250 EZ Total 3000 yards
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