"I think I'm gonna throw up"
Date:
Dec 1 2008
Approximate Distance:
3200
Approximate Time:
1:15 600 Choice Warm Up
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Kick Set
- V-Kick 16/26 @1:00
- Bottom Turns x 2
- 15M Blast
- UW Kick 25 5S/10C
2x150 P/K - BPI on 1:45/1:55/2:05
4x50 recovery good technique @ 1:15
3x100 IM - 1st 25 UW - minus any stroke you want
Kick Set (again)
4x100 P/K - under 1:05 on 1:20, or 1:10/1:25, or 1:15/1:30, or 1:20/1:35
4x50 recovery good technique @ 1:15
300 IM reverse order by 75's
Kick Set (again)
6x100 stroke - 50Drill/25Kick/25swim @ 2:00-2:15
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Comments
Ron Burgundy is a Genius
This is the first workout to earn five stars from me. There. I said it. There's a LOT going on, but didn't feel disjointed. It made me laugh, cry, beg for my mommy!
The kick set needs a little explaining: Go to the deep end. Cross your arms over your chest and dolphin kick 16 times. Rest. Then get into a streamline position and dolphin kick 26 times. ...next, streamline down to the bottom of the pool, then streamline back to the surface twice....next, go back to mid pool, get underwater and 'blast' off the floor, dolphin kicking under water to the wall. ....One thing that was left out--when you are done with that, get out of the pool, do 5 squats and 10 calf raises. Dive back in and dolphin kick back to the other end.
By the way, the 4X100 pulls on a fast interval were awesome.