Have an LCM meet coming up next weekend, so wanted to do a bit of speedwork today.
WARMUP: 500
KICK SET: 200
8 X 25 breaststroke kick on :40 sendff — various positions
BREAST/FLY SET: 500 + 200
10 X 50 with fins on 1:00 sendoff
#1: Pulse breast, breathe every 4
#2: Fly/Breast Combo
#3: 2L/2R Fly — > whole-stroke Fly
#4: Pulse breast, breathe every 3
#5: Karla drill
#6: 2L/2R FLy –> w.s. Fly
#7: Pulse breast, breathe every 2
#8: 3 strokes Fly — Free
#9: 2L/2R Fly –> w.s. FLy
#10: Pulse breast, breathe every stroke
200 EZ pull
MAIN SET: 600 + 200
8 X 75 breast, with calculated descend
First 6 X 75 were on approx. 20 seconds rest (one BEEP of the Tempo Trainer). On final 2 X 75, waited till heart rate fell below 100.
#1: Tempo Trainer set to beep every 26 seconds [went ~1:17]
#2: TT set @ 25 seconds [went ~ 1:14]
#3: TT set @ 24 seconds [went 1:12]
#4: TT set @ 23 seconds [went 1:09]
#5: TT set @ 22 seconds [went 1:06]
#6: TT set @ 21 seconds [went 1:03]
#7: From the blocks, with TT set @ 20 seconds [went 1:00]
#8: From the blocks, with TT set @ 19 seconds [didn’t beat the TT; went ~:58.5]
200 EZ recovery
BREAST SET: 100
2 X 25 breast from the blocks with turn and pullout
Set the Tempo Trainer to beep every 17 seconds and try to beat the TT to the wall. [got within a hand’s reach of the wall at 17 seconds]
1 X 50 breast from the blocks, with TT @ 18 seconds. [made it to the touch at 25, but didn’t beat the TT on the way back — went about :37]
WARMDOWN: 250
Total Yardage: 2600
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