tigerchik wrote:
8.5 mi run w/ 1 mi @ 8:00, 1 mi @ 7:47, 1.1 mi @ 7:35
1200 yd swim
500 w/u
50 kick
5 x 100 on 1:25
100 kick
50 c/d
Yesterday I spent 2 hours at the track. First 30 minutes was doing a variety of running/jogging/drills/agility work on the infield, then main set was 10x100m, 8x200, 10x400m, 2x1000m with a variety of jogging "rest" in between for an hour, then I spent 30 more minutes on the infield with as soccer ball playing solo doing more soccer drills and kicks, and ball control. There is a method to the madness, as it connects my brain to my feet in different ways than linear motions.
After this I was fried, but ate a pita witih a ton of olive oil and salt that I pre packed in zip lock bag and a banana and a bottle of water. Then drove 20 minutes to the pool and stuck with my plan of a 1 hour swim.
First 20 minutes, my legs felt like they were drowning until my food digested and I got my carbs back up in my blood stream....main set was:
400 m 50m fly-50m free time 4 no rest
50m kick
400 m 50/50 with Speedo paddles as in the above
50m kick
100m fly-100m free emptying the tank
Basically a continuous 1100m hard. I am almost ready for the 1000m ITT doing 50/50 fly-free. Endurance is almost there. Once I start biking I think my 20 minute power is going to be awesome with all this cardio workload. I find there is a good transfer from leg intensive swimming to biking.