Saturday, January 19, 2008

1/19/08 - The Sub-Zero Gearhart Grind

A real treat for one and all who braved the below zero temps and this 5,200 yard workout.

WARM up
500 Swim
400 IM (Kick/Drill by 25)

ROUND 1 (swim your lane's workout and then move to the next lane)
LANE 1
5 x 100 on 2:00 FAST

LANE 2
twice through this set
100 on 1:40
75 on 1:20
50 on 1:00
25 on :30

LANE 3
500 swim (75 EZ/25 FAST)
100 EZ

LANE 4
4 x 125 IM with floating 50
IM #1 - 50FL/25BK/25BR/25FR
IM #2 - 25FL/50BK/25BR/25FR
etc.

LANE 5
10 x 50 Kick on :50

LANE 6
10 x 50 on :50

ROUND 2
LANE 1
8 x 25 Underwater (breathing optional)

LANE 2
8 x 25 Back

LANE 3
8 x 25 Breast

LANE 4
8 x 25 Fly/Free

LANE 5
8 x 25 IM order

LANE 6
8 x 25 Free (or Fly since FR looks a lot like FL)

TOTAL 5,200

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