Warmup: 800, each 4th length scull
Swim: 3 x [4 x 25 IM order, smooth] (:15 rest)
Sprint: 8 x 25, choice, 12.5 FAST/12.5 smooth (:30 rest)
Main Set: Swim 5 x
[50-100-150-200 freestyle]
same pace/tempo/time per 50 all the way (:15 rest all the way)
Warmdown: 10 minutes drilling
Comment: Pretty good practice. A 2500 yard freestyle grind. I thought I might die because Monday was such a hard one, but I was pretty strong throughout. I figured to hold around :40 per 50. First two sets were a bit faster than that, second two a little slower. Last set faster... why not? Put everything into final 200 and went 2:30. Good to be able to punch the final swim of a 2500 yard main set and go fast.
I've been having back spasms. Very painful... vexing. They don't seem to affect my swimming, though, as you can see from above.
Swim: 3 x [4 x 25 IM order, smooth] (:15 rest)
Sprint: 8 x 25, choice, 12.5 FAST/12.5 smooth (:30 rest)
Main Set: Swim 5 x
[50-100-150-200 freestyle]
same pace/tempo/time per 50 all the way (:15 rest all the way)
Warmdown: 10 minutes drilling
Comment: Pretty good practice. A 2500 yard freestyle grind. I thought I might die because Monday was such a hard one, but I was pretty strong throughout. I figured to hold around :40 per 50. First two sets were a bit faster than that, second two a little slower. Last set faster... why not? Put everything into final 200 and went 2:30. Good to be able to punch the final swim of a 2500 yard main set and go fast.
I've been having back spasms. Very painful... vexing. They don't seem to affect my swimming, though, as you can see from above.
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