Tuesday, November 20, 2007

Medley & Speed Intervals

This week has started out quite fun and looks to get even better. Workouts are short and sweet.... but intense.

400m + 200m w/fins + 100m butterfly w/fins
main set:
150m free
100m IM
150m free
100m IM
150m free
2 x 100m IM
150m free
3 x 100m IM

I actually attempted the butterfly leg of the IM this time around. I've always subbed free in the past because I've never been able to do it. It sure takes a lot out of me though. Coach says, "You do a good job of faking the fly. Get your arms out wide, don't bend your elbow." I'm working on it. I am actually looking forward to a fly clinic in Jan/Feb.

Tuesday -
1 1/2 mile warm-up @ 8:58
4 x 400m @ 1:38, 1:46, 1:48 and 1:48 (1 min RI between each)
2 x 800m @ 3:42 and 3:47 (2 min RI)
4 x 400m @ 1:49, 1:43, 1:46 and 1:42 (1 min RI)
1 mile cool-down @ 9:21
6 miles total

Wednesday -

Thursday -
5K Turkey Trot / Fun Run - it's very low key, no timers

Friday -
2 miles, 2 x 800m C, and 2 x 400m SI

Saturday -

Sunday -
75 min

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