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View albumTempus Fugit.
September 17
September 16
- 1h 05m
- 3200.00 meters
- -----
Warmup
1 x 300 Swim
2 x 150 Swim - 50 free/50 drill/50 non-free
Transition
2 x 200 Pull - 2nd one is faster than the 1st
Main Set - 2 ladders. QUALITY; lots of rest.
2 x 200 free, RI :60
2 x 150 free, RI :45
2 x 100 free, RI :30
2 x 50 free, RI :15
Take 1 minute to put on paddles and bouy. Second ladder should be faster than first.
2 x 200 free, RI :60
2 x 150 free, RI :45
2 x 100 free, RI :30
2 x 50 free, RI :50
Cool Down
1 x 200 swim. Focus on technique. Choose a different aspect of your stroke to work on each 25.
Flip turns! Get your flip turns right here! Get 'em while they'r hot! Seriously, I think I'm starting to get a hang of these things. Now to just make them faster...and not accidentally go into the other lane every 10th one.
September 15
- 1h 00m 01s
- 16.00 miles
- -----
Drainer. No juice.
September 14
- 1h 00m
- 16.00 miles
- -----
Easy recovery ride.
- 48m
- 2000.00 meters
- -----
WU
200 swim
200 kick
200 pull
Transition
3x100 drill cycle
MS
100 IM
200 IM
400 IM
2x100 swim
CD
200 pull
Ouch. That hurt.
September 13
- 1h 29m 22s
- 10.00 miles
- 08m 56s /Mi
The bad news - warm and humid so HR was high and pace was slow. Probably should have taken some water with me. Everything was sweat drenched after 5 miles.
The good news - longest run since February. Double digits again. Ding. Woo.
September 12
Rest day
The wisdom of a 1st grader - "Dad, a fart is just a really loud toot. But if I tried to fart right now, I would pee."
September 11
- 1h 05m
- 3200.00 meters
- -----
WU
1x100 swim
1x100 drill cycle
1x300 swim
1x300 kick
1x300 pull
Transition - Bilateral breathing
1x300 - alt by 50s 3 and 5 strokes per breath
Main Set: focus on body position - work on finding the best body position to reduce resistance as you swim faster.
13x50 free with fins - Format: 50 free fast then 50 EASY for first 12. #13 is FASTEST of the Day
1x150 EASY
1x200 pull RI:20
1x200 swim RI:20
1x200 pull RI:20
1x200 swim RI:20
CD
1x200 swim
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Nice and chilly this morning. Made for a fun run.
Ride out to the top of El Monstro and back. Perfect day.
Drew starts t-ball tonight with his first practice. Why they have practice on Wednesday at 6 is beyond me. Oh well, only for 8 weeks.