January 21, 2013 Two Tough Workouts

Not much commentary this time…I’m tired…here are my workouts for the day:

SWIM:

Warm Up:  500m

EN-1/2:  800m

• 6 x 50 FS on 1:00, 3-Pull, 3-Swim 42sec+
• 3 x 50 FS on 55, swim <40
• 50 Easy
• 6 x 50 BK on 1:05, 3 Pull, 3-Swim 52sec+
• 3 x 50 BK on 1:00, swim <47

Kick: 200m

• 8 x 25 Kick IM seq on 10 sec
• 50 Easy

LAP:  200

• 4 x 25 FL Sprint with turn, 50 Easy on 2:00
• 4 x 25 FL Kick Sprint, 50 Easy on 2:00

Power:  50

• 4 x FL Start with 12.5m Dolphin, Easy rest of 50

LA Tol:  150 (450 Recov)

• 2 x [ 3 x 25 Sprint FL on 10-15 sec – go on 30 sec –  150 Easy ]

Total = 3050m

 

RUN:

• 5kms
• 27:14 total time / 5’27” pace / 458 cals
• splits: 5’40” / 5’29” / 5’24” / 5’20” / 5’20”

STRENGTH:

• Every 90 seconds for 9 Minutes
• 3 reps High Hang Clean Pull / Hang Clean