(4x)
150 Swim
50 Drill
50 Kick
(4x)
4 x 25 @ :30 Half lap underwater kick/Half swim
2 x 50 @ :50 Free Build
5 x 100 Free @ 1:15 4 x 25 Kick @ :30
4 x 100 Free @ 1:15 4 x 25 Back @ :30
3 x 100 Free @ 1:15 4 x 25 Kick @ :30
2 x 100 Free @ 1:15 4 x 25 Back @ :30
REST 1:00
2 X 100 IM @ 1:30 2 X 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
2 x 100 IM @ 1:30 2 x 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
REST 1:00
3 x 50 Descend 1-3 @ :50
3 x 50 Ascend 1-4 @ :60
200 EZ
___________________
5300 SCY
About 1 hr 40 min
-held 1:08-1:11 on 100's free, 1:20-1:25 on IM's
-Solid effort throught type of workout
Good workout after lifting yesterday!
ReplyDeleteSo what's on the OW schedule this year? Beaufort again?
Thanks! I'm pretty tired from the cumulative effect of all week. Planning on doing 6000 tomorrow AM since I don't have to be at work too early. Nothing too hard though....more pulling, kicking, pace type stuff to work on stroke and get some yardage in.
ReplyDeleteWell, hard to say at this point for the OW season. Not sure if I'll make the Beaufort swim since it probably the weekend after Master Nationals. I haven't seen what the actual date is, but if it falls on the same weekend it is a week after Nationals. Other than that, looking swim around Key West (13 miles). If not that one, then either Chattanooga again or the Death Valley 10K. I want to do some longer OW swims this summer but I'm not sure how ready I'll be since I've been training more middle dist/sprint stuff in the pool and not distance. I hope to go deeper in to the Fall with OW as well this year. We'll see in time.
So anyway, a long answer to a short questions...sorry!
Cool, I'll probably do the Death Valley one too. Beaufort isn't until June 19th this year, the week after death valley. And the Charleston river swim is the week before. So that could make for a ton of distance in June. The swim around key west looks awesome, but that seems to be a busy weekend. How was Chattanooga?
ReplyDeleteI think you'll be fine for the longer stuff. Its hard to know how far you can push during those long races.
I'm going to get myself back into swim shape over the next few weeks/months.
Yes, lots of swims available in June, I just wish they weren't all on the same weekend!
ReplyDeleteChattanooga is the River Rat Race. It was great....a 4.5 mile swim, with the current, in the TN River. There is also a shorter 1 mile offered, but its REAL short with the current. The only issue I had was about 1/2 through we came around a bend in the river and straight into a stiff wind. With the strong current and the opposing winds it made the water go up in big waves, it was like swimming in the ocean and really tough for about 20 minutes. Being a bigger guy I think it helped me and I caught some people after that. I think some people just got whipped going through it.
I have no doubt that I can make the distances but I'm always wanting to win or at least be on the podium for my age group. Its so hard to judge where you are place wise in OW and I tend to worry a bit. I think I just need to concentrate on finishing 10K's and up for the time being and not worry about the placing.
Good luck, we'll have to meet sometime! Where are you swimming out of?