Wednesday, October 28, 2009

Swim—Timing 50s

Another fun workout with Will (and Zach): 1 minute on, 1 minute off, repeat 5 times.
  • Wall squat
  • Glute Ham
  • Lunge R, L
  • Push up on knees
Then it was off to the pool to swim:
  • 200 warm up
  • 3 sets of 5×50@15 seconds: 1) catch up fist, catch up regular; 2) catch up regular, swim (count-stroke); 3) 10-kick roll (on your side, with bottom hand out front and top hand on hip, kick 10 times, stroke and roll, and repeat; face stays in water except to breathe)
  • 50 easy
  • 10×50 pull@15 seconds (breathe every 3 strokes for 25, breathe every 5 strokes for 25 without taking a breath immediately off the wall; I had a lot of trouble timing my turns on this set and thus did not make the 5 strokes immediately off the wall the majority of the time)
  • 6×50@15 seconds: medium (42.31), medium-fast (42.99), fast (40.71), 1-min rest, medium (47.44—Lachelle and Kim were doing butterfly and I caught up to and couldn't pass them), medium-fast (43.28), fast (42.17—again, I had obstacles and wasn't timing my turns very well); these might have been slightly faster because I was timing myself and wouldn't turn off the timer until I'd already touched the wall, and since L and K were in front of me, I had to try to avoid them while still swimming hard.
  • 1,300 total
There are definitely benefits to swimming with a group, but there are downsides as well. Benefits include being able to draft, and downsides include having obstacles in your lane. On the positive side today, I did not run into anyone even though L stopped right in the middle of the lane in the middle of a 50; I was paying attention!

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