Tuesday- February 15, 2011

500 Swim
400 Kick
300 IM Drill

8 x 250 Pull @ 3:15
-Buoy & Paddles
-Hold 2:45 or under

6 x 150 @ 2:30
-50 fr, 50 bk, 50 fr

4 x 100 Kick @ 1:50, 1:45, 1:40, 1:35

6 x 50 Free
-3 @ :45
-3 @ :40
-Hold as close to :30 as possible

200 EZ Warmdown
______________________

5000 SCY
About 1 hr 30 min

-Good workout from Keith Switzer (Swim God)
-250's: 2:37, 2:41, 2:42, 2:43, 2:42, 2:44, 2:42, 2:40
Thats faster than I held for the 500 free at the Auburn meet!
-Held under 1:50-55 on 150's without pushing too much
-Made all the kicks
-First 3 50's held about 30, last three about :32 as gridlock in the muscles set in!
-Loved this workout, it was right up my alley. I love to do FAST pull sets although my right should was worn out hard.
-Easily the best practice of 2011, thanks Keith for the practice and inspiration to do it!