Wednesday, September 8th

Morning workout - SCY

500 warm - up = 500 yards
16 X 100s (300 swim/100 kick) = 1600 yards
100 cool down = 100 yards
total = 2,200 yards

Evening workout - LCM

600 warm - up = 600 meters
10 X 50s drills on 1:15 = 500 meters
10 X 100s on 2:00 = 1,000 meters
(work on long strokes with good speed)
6 X 50s very fast on 3:00 = 300 meters
(use this as the 1st 50 of a 100 sprint with no kick)
100 all out = 100 meters
100 cool down = 100 meters
100 all out = 100 meters
total = 2,700 meters

I might be missing something, but I am not sure. Either way, it was an ok workout. The long strokes were easy. I hardly worked them and was going 1:20 - 1:23s. That is good for not even breaking a sweat. As for the 50s, I am trying to get used to easy first 50 speed. I figured it out by the end of the set. We then did a 100 fast, and I rushed my stroke and just messed it up. I ended up going a 1:08. After a 100 cool down, Viking wanted me to do one more, CORRECTLY! So I did. I took this one out much smoother with a 4 beat kick, long and strong and brought it back as hard as I could. I went 1:04.4. I was stoked. Out in 31.4, back in 33.0. Viking said I did it perfect and even had too much left coming home. That is encouraging. I think 58 or even a 57 is possible for the relay.