Saturday/Sunday workout

Yesterday I swam with CAST (Coastal Aquatics Swim Team), the US team that I assistant coached for last year before I had to go leave and be a teacher. I have coached a few times this year when everyone was away at meets, but then everyone was away at meets and I only got to see a few people. It was wonderful to see everyone again! I had a great workout, I swam with one of the senior 400 IMers that isn't tapering like everyone else....he did everything IM and I did everything free....the main set revolving around 100s he descended to times I couldn't hold and I stayed on the first set of times. Everything else I kept up. It was an awesome practice, about 9000 in 3 hours. The last set was only 12x100 on a lot of time because of their nature though so that scewed the timing.

Today I had less time to swim and did an altered West Side practice from January 30. The workout was supposed to be 11,000 and I did 5,000. Only a little difference, hmm? But it was still a good workout.

3x300
FR on 4:30 (4:15)
FR 50/desc 50/build
FR on 4:15 (3:55)

2x
1x400 FR max (focused on stroke count than max this early tho) on 6:15
2x100 IM (i added in drill for this)
400s: 5:05, stroke count steady at 14/15 (a few 16s at the end of the first one but not the second)

2X1000 1-paddles and snorkle (had to take snorkle off stuffy) 2-500 bp 3/5/7/9 400 build 100 ez

300 cool down

Swim tomorrow, run tues, then Coach Nate will be back and see what I've done and give me some workouts for the rest of the week!