Tuesday, January 30, 2007

Good Swimming by all

Again we had pool time later in the morning, so upon waking up, it was time to hit the road for an easy 30' run. Breakfast and stretching, then off to the pool to swim.

We re-visited a set we did earlier, and I'm pretty sure everyone swam faster today than last time.

400 mix
20 X 50 on 50" every 4th fast
200 Kick

Main Set (best average for all of the 100's)
8 X 100 on 1:40 (1:15's)
200 pull
6 X 100 on 1:40 (1:11's)
200 pull
4 X 100 on 1:40 (1:08's)
200 pull
2 X 100 on 1:40 (1:05, 1:06)
200 pull
1 X 100 (1:04)

Kirsten averaged the fastest for the first 8 (1:11's), and thus had to lead out the lane (we all swam in 1 lane, due to pool space). Simon had the fastest average for the 6 (1:10's), and got to lead, though we moved into 2 lanes. I had the fastest average for the next 4 as we spread out to 3 lanes after that. I managed the fastest average for the next 2, as we then took 6 lanes (they were open by then) and all 6 of us did the last one at the same time. Colin made a remarkable comeback through the workout (1:21's for the first 8) swimming his way down to the fastest 100 at the end (1:02.6). Everyone cracked 1:10 for the last one. A great swim by all.

The last workout of the day consisted of a 70' run with 6 X 3' hard/3' easy running. I headed over to Flag Athletic Club to run on the treadmill with the group, as we've had some snow showers coming through the area throughout the day.

I felt pretty good running for the second time today, running the first 4 hard intervals at 9 mph, with the last 2 intervals at 10 mph.

After running, and a great stretching session on the Stretch Station, I hit the outdoor hot tub, then followed it up with a nice session in the Eucalyptus steam room.

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