Solid 400s - Thursday May 10th

The meters will gradually come down this week with the hopes of seeing some quality swims before I leave for Paris. Here was the workout:

LCM

500 w/u
4 X 100s descend on :20 rest
2 X ( 400 really hard followed by 100 easy)
2 X 100s KRLS
6 X 50s overkick
200 moderate
6 X 50s sprint first 15 meters
100 cool down
Total - 3,000 meters

The two 400s were solid. The point of the set was to take off on :00 and not stop until you reach :00 again. So with averaging 1:15s, you would do 400. But if on one of the 100s split you went 1:14, you'd end up doing a 500. I knew that wasn't going to happen though. So basically it became two 400s hard/fast. Last year around this time I think I was busting out 5:18s or 5:20s. One #1 I went 5:09 and on #2 I went 5:12. That is a good sign. Especially since I thought we were only doing one of them. On the 5:09, I went 1:14, 1:20, 1:20, 1:15. Solid time on #1. The rest of the workout was decent. I did the 50s sprint fly, and they felt good.