Thursday, November 1, 2007

Killer Quad Part One, Check!

Yesterday we swam for an hour and it felt good, especially as a precursor to a day filled with frantic dressing-up, Kindergarten parading, candy eating and trick or treating. Oh. Did I mention trying to work and field inquiries fueled by the USA TODAY article? I was trying, for fear of being correctly accused of shameless self promotion once again, not to mention that, but there it is. And here's the other article from yesterday, with an actual photo of "my" bottle. (It's just too exciting to see your name and own quote in a national paper, and your neighbor (Marina Borrone) in a big picture on the cover!).

Today, Tim decided not to give us all a break (G-d bless him), and to keep with the long freestyle. Then the showers (at least on the ladies' side) decided to punish us with cold water only. Here I sit, an hour and a pot of hot coffee later, and I'm still not warm in my core. Shiver.

*warm up: 300 free, 100 stroke, 200 free

add paddles for:
*300, 300, 3 x 100
*200, 200, 2 x 100
*2 x 500's done as pattern then pyramid:
1st 500: 25 easy, 25 fast, 50 easy, 50 fast, 75 easy, 75 fast, 100 easy, 100 fast
2nd 500: 25 to 100, 100 back down to 25. 25 no breather, 50 basic swim, 75 fast, 100 2-count

take off paddles for:
*4 x 50 fast followed by 25 easy stroke

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