August 1 practice

I liked how Berto has posted his practices to the Smelts FB page, and I thought I might do the same here.  In this way, anyone (team or otherwise) can take advantage and use the practice or individual sets.

Not a bad practice last week.  We've done lots of smaller distances lately, short intervals, and I think that one day soon the longer ones will come back.  A pre-Big Shoulders check of endurance - physical and mental.

In other words, team, I have a new air horn, and I'm not afraid to use it.  ;-)

 -- Peter

5	4	3	2	1
300 S 300 P 200 Ch 200 K 1000	300 S 300 P 200 Ch 200 K 1000	300 S 300 P 150 Ch 100 K 850	200 S 200 P 200 Ch 1500 K 750	200 S 200 P 200 Ch 100 K 700
10 x 150 1-3:  Fist  2:15 4-5:  Swim  2:00 6-8:  Drag  2:15 9-10:  Swim  2:00 (1500) 2500	10 x 150 1-3:  Fist  2:20 4-5:  Swim  2:10 6-8:  Drag  2:20 9-10:  Swim  2:10 (1500) 2500	8 x 150 1-2:  Fist  2:30 3-4:  Swim  2:20 5-6:  Drag  2:30 7-8:  Swim  2:20 (1200) 2050	7 x 150 1-2:  Fist  2:45 3-4:  Swim  2:30 5-6:  Drag  2:45 7:  Swim  2:30 (1050) 1800	6 x 150 1-2:  Fist  3:15 3:  Swim  3:00 4-5:  Drag  3:15 6:  Swim  3:00 (900) 1600
3 X 650 3 X 200  2:40 50 EASY  1:30 600 P 50 EASY  1:30 3 X 200  2:40 50 EASY  1:30 (1950) 4450	3 X 650 3 X 200  2:45 50 EASY  1:30 600 P 50 EASY  1:30 3 X 200  2:45 50 EASY  1:30 (1950) 4450	3 X 650 3 X 200  3:10 50 EASY  1:30 600 P 50 EASY  1:30 3 X 200  3:10 50 EASY  1:30 (1950) 4000	3 X 450 2 X 200  3:30 50 EASY  1:30 400 P 50 EASY  1:30 2 X 200  3:30 50 EASY  1:30 (1300) 3100	3 X 450 2 X 200  3:45 50 EASY  1:45 400 P 50 EASY  1:45 2 X 200  2:40 50 EASY  1:45 (1300) 4450
3 X 50  Br/Fr 3 X 50  Bk/Fr 3 X 50  Fly/Fr 1:00 (450) 4900	2 X 50  Br/Fr 2 X 50  Bk/Fr 2 X 50  Fly/Fr 1:00 (300) 4750		8 X 50 Stroke/Free IM order 1:15 (400) 3500	6 X 50 Stroke/Free IM order 1:15 (300) 32500
200 Easy	200 Easy	200 Easy	200 Easy	200 Easy
5100	4950	4200	3700	3400

Comments

[Greg]

Thanks for posting your workouts, Peter (and Berto!) Definitely appreciate the structured warmup (yes I know it's only SKPS or SChK) - it's something not taken quite as seriously out here. Good workout fodder for those somewhat rare times I do a workout on my own.

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