According to the published “PSP Fitness and Sports Christmas and New Years Schedule 2012-2013”, today Wed 2-Jan-2013 had Lane Swim 1100-1300. Unfortunately, the staff’s schedule had guards starting at 1130 … so we had the pleasure of standing in the showers for 25 minutes before the staff stepped in and got the pool open.
With Monday’s session missed due to the Borden pool failing to open due to insuffient staff, the plan for this week is to swim Monday’s workout on WED, Wednesday’s workout on THURS and Friday’s work on FRI. So here’s Monday’s missed session repeated:
Target: 1000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov
Warm Up: 700m
EN-1 600m, Kick 250m:
- 3 x 100 FS on 1:45
(1:28, 1:28, 1:29) - 3 x 50 FS Kick on 15 sec
- 3 x 100 BK on 2:00
(1:41, 1:44, 1:40) - 2 x 50 BK Kick on 15 sec
- 50 Easy
LAP for SP: 200m (300m Recov)
- 8 x {
– 25m SP Sprint on 30,
– 25m SP Kick on 30
– 25 Swim / Pull on 30
– 25 Swim / Pull on 45 } - Break after 4 with a 100 Easy
LA Tol: 300
- 2 x (25 FS Sprint, 25 Easy) on 1:30
to get up to max speed - 3 sets of {
– 4 x (25 FS on 30 Sec)
– 200 Easy }
(Very Challenging – 2 full tilt and then died … fastest was #3 first @ 14 sec)
Swim Down: 300m+
MISSED DUE TO LACK OF TIME: Power: 50m
- 4 x (6 stroke cycles FS on 1:00)