Tuesday, July 14, 2009

Tuesday swim/TOB

OK, that was good.

Many musings, about which more anon, but first the workout:

Warmup: 3 x (200 free + 50 stroke as drill/swim - back, breast, fly)

4 x 50 free on 1:15 as (1) fast-easy (2) easy-fast (3) fast (4) easy

200 IM drill/swim by 25

4 x 50 free descending on 1:15

2 x 100 IM on 2:30

4 x 50 (repeat first set)

1750 yards total

Then HILL REPEATS. 1 full loop to warm up (6 miles), then 5 x Harlem Hill loop (c. 1.4 miles), plus 1 mile to and from = 15 miles

(Hill is not drastic but good for this sort of purpose - the whole loop is rolling hills, and this site says Harlem Hill is 0.32 miles, with a rise of 84' and an average grade of 4.4%. I know I should be going over the bridge and riding in the Palisades, but I haven't had the vim - I might try and get out there sometime this weekend, probably on Saturday afternoon if I can manage it.)

1 comment:

Wendy said...

Nice swim, very good TOB!!!