Friday, February 5, 2010

Love Hate Workouts

Yesterday was the dreaded Master’s Class day. I always go into this class a little nervous. I know I am going to get an intense swim workout though and it is tough. Here is our workout for Thursday:

200 yd WU
200 @ 4:00
2 x 100 @ 2:00
4 X 50 @ 1:00
8 x 25 @ :30
12X 25 Pull @:30
200 kick with fins/last 50 w/out
2 x 200 @ 4:00
2 x 100 @ 2:00
2 X 50 @ 1:00
2 x 200 Broken :10 @25 yds

And here are the takeaways from that class (sounding all corporate don’t I?):

A.My kick is weak. We did a 200 yd kickboard set, 150 with fins and the last 50 without fins. Without fins I felt like I was going backwards or I was in mud. I went nowhere and went there sllooowwwlllyyyyyy.
B.I got moved into the second group, which is slower, but it was more within my capabilities. I still felt like I was swimming fast, and still the fastest in my slow group, so that’s saying something right?

Friday morning I got up at 5:35 AM and went to the gym and ran. On Friday morning I got up at 5:35 AM and went to the gym to run! Yes I intentionally put that in there twice. I’m proud of myself. I wanted to get in 5 miles. Total workout mileage was 5.18 miles, the dreadmill shutdown at 40 minutes and I was at 4.8 miles:

Mile 1 8:58
Mile 2 8:33
Mile 3 7:53
Mile 4 7:18
Mile 4.8 6:42
5 minute cool-down walk- Total time 44:29-5.18 miles.

I felt really good after this run. I am scheduled to race my first 10K next Sat Feb 13. I am looking to go under 50 minutes, which I should be able to do, and after writing it, it seems like an easy goal when I see it on paper, so maybe I should shoot for 48 minutes??


  1. I am a swimmer, and I would hate that workout

  2. that swim workout will put some hair on your chest! man!

    as for your 10K goal, the way you finished out those final miles, I think you can go under 50 mins for sure. Make sure you get in a good 2 mile warmup before hand @ a 10 min/mile pace and some 10-15 second pickups to get the blood flowing. And then let her rip! It will be over before you know it!

  3. Thanks Jon, only concern I have is that those were treadmill miles, not road miles and I think that makes a big difference! But I am gonna go for it!

  4. i can see why you would dread that swim workout!


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