Friday, September 26, 2008

Variety...

After sleeping through masters swim Wed a.m. I actually woke up to be in attendance. Friday's are always interesting... its' usually a blank main set... which means quality 50s or 100s and sometimes even a 1000 for time... but not today... we had VARIETY in the workout.

Warm Up... 300 swim... 300 kick... 300 pull... normal... no biggie!

Transition... 3x100 build by 25... first 25 slow... pick it up so the last 25 is FAST... really got my heart rate going

Main Set... VARIETY... yahoo... it's about time...
2x200s Pull ... nice and smooth... plenty of rest
1x100 Dolphin Kick on stomach... toughie... i'm used to doing it on my back... blah
2x150s Non Free... alternate your 2nd and 3rd stroke by 50... 50 back/50fly/50back was what I did... and made good timing
1x100 Backstroke Kick... did 2 since Maddie my lane buddy had to go get fins... who loves kicking????
3x100... stupid IM for the first one and free for the next two... it was descending... and I for once did it :)
1X100 Breaststroke Kick... ugh I felt like I was going nowhere... the froggie kick actually does pull you backwards... so was I going backwards????
8x50s Swim... splits were consistant... coulda gone faster
1x100 Freestyle Kick... Maddie and I slowed it down so we could discuss our extra set for the morning

Extra... Something Maddie and I do since 3000 yards ain't enough swimming
2x75s Breathe Control... 5,7,9 by 25
4x25s No Breathers... swimming freestyle... really helps expand your lung capacity
12x25s Non Free... Best Stroke... did Back, Breast, and Free... since I have no ONE favorite stroke

Cool Down... 250 with pull buoy... nice and easy... alternating between free and back

Man I <3 Swimming...

More to come...

2 comments:

jahowie said...

I really have to get back in the pool. Nice job!! Have a great weekend!!

IronJenny said...

Great swim!
We have a large board on the wall at our pool with the pool records listed. The other day, Jeanne (our "coach") had us "do the events on the board. Where you see a relay, just do the distance yourself".
It was fun! With the warmup and drills it was 3700 yards. So it was like:
400 free (relay)
400 I.m.
200 I.m.
100 Free
200 free
100 fly
400 medley (relay)
etc.
It ate up a lot of milage quickly and it was a fun change of pace.

And I agree - those breathing drill are SOOOO good for us.