Friday!
250 warm-up
2 x
{
300 breast on 5:00
2 x 150 breast on 2:30
4 x 75, odds free, evens breast on 1:15
}
4 x 50 kick on 1:05
4 x 50 cool-down
Total distance: 2450yd/1.39mi
250 warm-up
2 x
{
300 breast on 5:00
2 x 150 breast on 2:30
4 x 75, odds free, evens breast on 1:15
}
4 x 50 kick on 1:05
4 x 50 cool-down
Total distance: 2450yd/1.39mi
450 warm-up
5 x 200 IM on 3:30 (repeated 3:05)
5 x 100 IM on 1:45 (repeated 1:30)
6 x 50 stroke IM order, no free on :55
4 x 25 free, towing a swimmer behind you on :45
4 x 50 cool-down
Total distance: 2550yd/1.45mi
Felt way better today - was able to really focus on stroke technique. My feeling better comes just in time for our triathlon tomorrow. I'm skerred. I haven't trained for it at all!
My back is killing me today. It's been hurting all week (I chalk it up to my three weeks of forced inactivity plus the physical fitness test that worked only my abs leading to a core imbalance and hence a sore back) but today it was especially not fun, and doubly so on the flip turns. I found that breaststroke helped because the action used to pull the torso out of the water uses those lower back muscles. I'm still a little stiff, but much better than I was this morning.
250 warm-up
10 x 200 IM, 2 on 3:30, 2 on 3:25 and so on (repeated 3:05)
50 easy
8 x 100 breast, 2 on 1:45, 2 on 1:40 and so on, taking breaks every two (repeated about 1:30)
4 x 50 cool-down
3300yd/1.875mi
300 free
50 breast kick
4x50 IM order on 1:00
5x200 IM on 3:15, repeated between 2:45-2:47
100 easy
5x100 IM on 1:35, repeated 1:25
100 easy
6x50 on 1:00, 2 fly, 2 back, 2 breast, focusing on technique
4x50 cool down on 1:00
Total yardage: 2750