AM Swim
500 warm up
Drills
1 x 250 paddles;10
1 x 250 buoy; 10
repeat 1 x
2 x 50 - Aok;10
2 x 50- Fist; 10
1 x 50 - one arm glide; 10
2 x 50 - catch up;10
2 x 50 - finger drag/high elbows
1 x 50 - one arm glide; 10
Main Set
4 x 100's (first 75 easy; last 25 hard) ; 10 -;15 rest at end of 100 block
4 x 100's (first 50 easy; last 50 hard) ; 10 -;15 rest at end of 100 block
4 x 100's (first 25 easy; last 75 hard) ; 10 -;15 rest at end of 100 block - 1:36; 1:38, 1:37, 1:34 (how is it my 100 sprints are the same speed 3000+ yards into a workout as 200 yards into a workout? I really have no "fast" speed. I think this just means I need to work on my efficiency.)
4 x 100's (hard) ; 10
Cool down
200
Total yardage - 3800 yards
A beautiful specimen rockin a Speedo joined me with 1000 left to go. My oh my, he was a beauty. During the cool down we swam side by side, what a great way to end the swim!
PM Run -
1 mile warm up around the track
5 min stretch
Easy run up Twilliger hills :) 5.2 ish miles
cool down with 15 min run barefoot on the grass around the track - did 9 loops which is just a tad bit over 2 miles in 16 mins - I have NEVER run an 8 min pace so easy before. Makes me think I'm wearing the wrong kind of shoes....if any at all. I <3 barefoot running.
Inside the mind of Kat...enter at your own risk.
3 comments:
During the cool down we swam side by side, what a great way to end the swim!......................................question is: were you both thinking the same thing ;0
I love barefoot style running too--a fast cadence and no more knee pain!
Here's my shoe of choice: http://www.vibramfivefingers.com/products/products_Sprint_m.cfm
Speaking of barefoot running, have you ever tried the Vibram five fingers?
http://www.vibramfivefingers.com/
I workout with a girl who wears them and she loves them! I've only seen one person in a race with them, but she said her times improved once she started running in them. They look fun!
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