Wednesday, February 08, 2006
Road to CDA 06: Swim 4000/Core
Wed 2/8
Summary: Swim 4k (1:24)/core 30'
Swim:
500 pull wu 8:10. 4 balance drills, 100 each.
30X100 descending rest each set of 10, from 25sec, to 20, to 15 on final 10. Alternated each set of 5 Free/Pull.
All 100's 1:28-1:30 ave. time
*Arms pleasantly fatigued final 5 (pull). Tough to maintain pace on final 10 with 15 sec rest. Key was not speed, but constistency in pace. Pace only varied 2-3 seconds on each. Breath every 3rd stroke most of the time.
At home later: core for 30 min. Abs/obliques/low back/interscapulae
Summary: Swim 4k (1:24)/core 30'
Swim:
500 pull wu 8:10. 4 balance drills, 100 each.
30X100 descending rest each set of 10, from 25sec, to 20, to 15 on final 10. Alternated each set of 5 Free/Pull.
All 100's 1:28-1:30 ave. time
*Arms pleasantly fatigued final 5 (pull). Tough to maintain pace on final 10 with 15 sec rest. Key was not speed, but constistency in pace. Pace only varied 2-3 seconds on each. Breath every 3rd stroke most of the time.
At home later: core for 30 min. Abs/obliques/low back/interscapulae
