Thursday 14th - Much Better Workout

Great workout and great energy tonight.  Everyone was in some sort of mood, but fun as well.  It made for a fun/entertaining/successful workout.

Here was the workout:

SCM
w/u 800 - 400 free/200 kick/200 pull
8 X 50s IM transition (1-4 drill / 5-8 swim)
8 X 25s Odds EZ / Evens SP1
1 X 100 EZ

Set 1
4 X 150s EN2 on 2:10 (goal 1:47)
1 X 200 EN1
8 X 50s kick free EN2 (odds sidekick / evens back kick)
1 X 200 EN1

Set 2 - Fins
1 X 300 fly progression drills

Set 3 
1 X 300 Super Fly

Ran out of time, so finished with:
200 pull
100 ez cool down

Total - 3800 meters

Much better results for me.  I think Brent's stretching beforehand really helps me get ready.  Plus I also tried to attack warmup just a little more than normal.  Not push it at all, but just not swim "as easy".  I think this helps me warm up my muscles quicker.  First set of mention was the 8 X 25s where the evens were SP1.  By the end, I tweaked my stroke to be more rapid, but also extend my reach. It seemed to have cut anywhere from 0.5 to 1 second off, but I'm not sure how real it is until I work on it more.  So by the end I was doing 14 seconds for the last 25.   

For Set 1, I was very happy with my 150s.  I went 1:48, 1:48, 1:47 and 1:48.  HR ended up being around 155/160.  That's a 1:12/100 pace, which I am happy with.  I definitely worked it to get to EN2, but feel I could have held that through to a 200, which would be a 2:24.  So yea!   

The rest of the workout was kind of a mess, as we all just were catty and made each other laugh, while doing the workout.  The kicks were ok, but nothing special.  The drills were good for the fly.  For the Super 300 fly, everyone F'd it up so we were all just a Hot Mess of a group. Oh well.  I'm really enjoying the energy these days.  With Ryan & Amy in my lane, and then Kurt, Drew, Brent, Jeff, and whomever else around in the next lane, it makes for workouts to be a lot more fun and allows us to push each other.  Good Times.