nice end to the week

Ok i did todays workout as prescribed HERE for the week:

Thursday

SWIM 0:45

WARM UP

800 -- every 4th 25 Kick (no board)

MAIN SET

10 x 125 (50 freestyle @75% - 25 Choice @80% - 50 freestyle @85+%)

w/ 20 sec rest after each

(ALTERNATE SWIM: 8 x 125)

COOL DOWN

500 Pull @ 75%; even stroke count and perfect technique

RUN 1:10

Today's big target workout contains slightly higher intensity than last time, which is helping us progress towards the Competitive Season.

10:00 warm up jog

Intermediate set:

4 x (100m or 20 sec build up / 100m or 40 sec recovery jog)

-- no additional rest between sets

MAIN SET - BIG TARGET

3 sets of:

(1200m @84% - 200m easy jog -- 600m @84% - 400m easy jog)

But in the forst 75o pf the swim i just timed it...i think i did 800 meters because I got lost once but my time was 17 minutes at a reasonable pace. remember i am not a swimmer so I am good with this and a certain someone noted that it took me 22 minutes back in the day at my upcming nemsis race to be re fought ( Albany).


Outside was awesome. cold but sunny. As I compare non-alcholic beers i have to say becks is pretty good tonight: now a day of REST!