Workouts for the week of 2/20-2/25

2/21/12 – City Island Run – 4.9 miles in 49 minutes:  Was having upper stomach ache, so I wasn’t feeling my best.  Kui and his gimpy leg stuck it out with me.  The second half was much easier than the first half.

2/22/12 – 1500 yd swim (30 laps)

350 yd warm up:

100 easy free

4 x 25 drills (right arm, left arm, catch up, touch back)

1 x 50 sighting

4 x 25 drills (catch up, OJ, fists, catch up)

1000 yd Main set – Descend:

4 x 100s – first at 2:05, last at 1:50

4 x 75s – last at 1:19

4 x 50s (fast, easy, fast, easy) – last at 0:47

4 x 25s (all fast) – 0:22 each time

150 Cool down – 100 free, 50 breast

Notes:  I felt really strong in the pool this morning, which was great after my crappy run last night.  Good morning workouts are a great way to pump me up for the rest of the day!  

2/23/12 - 5 Mile Run with Amy in 50 minutes

2/24/12 Swim:  1700 yards

200 Warm up:  4 x 25 drill (right arm, left arm, catch up, touch back) and 25 swim back

Ladder:  100 warm up, 200, 3 x 300, 200, 100 cool down


2/25/12 - 10.74 Mile Run with the Team from HACC in 1:53 (State Hospital Grounds and Wildwood) - 10:32 min/mile avg