Sprinting my shoulders off
Since I was complaining yesterday that I hadn't done any 100 fly (much less a 400 IM) in a long time, Mimi decided to pull a trick out of her proverbial sleeve this morning. We both hate sprint workouts so she suggested that we do the entire main set butterfly. Looking up at the board, I saw a 200 was on the docket but figured "what the hell" and threw my lot in with her.
I actually preferred doing the fly -- which only goes to strengthen my theory that there is something fundamentally wrong with swimmers. By the end I felt like my shoulders had swum about five miles, but it was well worth it.
Warm-up:
400 free
100 breast kick
4x50 free on 1:00
We took a long minute rest after each leg (usually about a minute and a half):
50 fly
100 fly
50 fly
100 fly
150 fly
50 fly
100 fly
150 fly
200 fly
4x50 kick on 1:10
4x75 free on 1:00
4x50 cool-down
Total yardage: 2400