Swim #2 for 3/10-17

Here we go guys! It's probably same temps as in VA today here in Columbia, MO. Max doesn't swim until tonight J

Group A	Group B	Description	Distance (A/B)
400	200	Easy swim	400/200
8 x 25	6 x 25	FAST swimming – get the lead out – 30 SR	600/350
4 x 100	4 x 100	#1 75e/25f, #2 50e/50f, #3 25e/75f, #4 100 F – 30 SR	1000/750
200	100	Easy swim	1200/850
4 x 100	4 x 100	A – repeat 4 x 100 set, B is pull for 4 x 100 – same rest interval	1600/1250
200	100	Easy swim	1800/1350
6 x 100	0	Pull, breath on 3, 5, 7 w/30 SR (b is done)	2400
200	0	Cool down	2600

 

Get HR up in the 4 x 100 set – for those of you who know your HR zones get up into Zone 4 during these sets.

Swim workouts – 3/10-17

Time to go to Missouri on Tuesday to see the boy swim. Hopefully all his hard work will have paid off……and if it has then I am in trouble as I told him I would buy him a Tri Bike if he placed top 5 at Nationals. Keep your fingers crossed that I'll be closer to broke next week.

Congrats to all who did their local 8k's – From Ryan's 27:04 up in DC to the crew in the Burg who braved the cold temps to do some great times (Ruth 1^st overall, Bob and Bill at 30 min, and too many great times to mention!) Good luck to those doing Shamrock next weekend!

Group A	Group B	Distance
400 w/u + 100 drill	200 w/u + 100 drill	500/300
5 x 400 at LT (level 4) + 100 drill – 1 MR between	5 x 200 at LT (level 4) + 50 drill choice – 1 MR	2000/1250
5 x 100 PULL – breath on 3, 5, 7 w/15 SR	5 x 50 pull – breath on 3, 5, 7 w/15 SR	500/250
200 Drill	100 Drill	200/100 (3200/1900)

 

More to follow tomorrow – I'm pooped!