Thursday Triple

Lunch – 60 mins Pilates

Evening Track workout
1 mile warm up
15 mins of drills. A$$ kickers, leaps, side leaps, skips
4 x 1600’s with 90 sec floats inbetween; 10+time trail pace.

Hooray, I made track my bitch this week! I was really apprehensive going into it, I out too early in last weeks workout and that fear loomed over me.
I learned a few things that must happen for Kat to have a successful track workout

*Have enough nutrition to handle drills before speed work. Both are high intensity and require a lot of fuel.
* Do drills before speed work. I am not a natural runner and it takes my legs doing so really odd moves to get them to open up and run fast.
*Can not listen to Ipod on track! Must repeat “YOU CAN DO IT” “I WILL DIE ANOTHER DAY!” “I AM FAST” “FAST IS ALL RELATIVE”
* Manage how often I check my timer.
*Set my goal out further then needed; I mentally have to make goal and usually want to beat so choosing one that is slower then actual pace allows me to push faster and hit the pace. Seriously, it’s mind games with me.

All of those things lead to a success story at the track. The target was to hit time trial plus ;10 secs. For me that would be 7:30’s. Goal time was 7:40’s….I just thought I wasn’t 7:30’s fast, BUT I was.
1 1600; 7:30
2 1600; 732
3 1600; 7:30
4 x 1600; 7:25, boooyah bitches!

Summary, 4 miles speed work, 15 mins of drills. Total 6.75-7 miles

Night swim
100 meter warm up
12 x 50s, 2 kick, 1 half catch-up free. Rest 15 sec in between each.
Rest 20 seconds after each distance.
1 x 150 with buoy
1 x 250 build speed by 50s
1 x 350 with fins
1 x 450 hold a steady pace, 60% effort
1 x 100 fast
8 x 50s with breathing pattern, per 50: every 3 strokes, 4, 5, & your choice. Rest 20 sec between each.

Relays! (These were so much fun!!!! Our team won both times!! Woot! Woot!)
Total meters:
2300+

Swimming finally works for me. I <3 it.