I did the 5:30am master's workout at Highlands Ranch and then a few extra yards. Dave Galli and I have a weekly yardage challenge as we are gearing up for Catalina and I'll admit it was competitiveness that got me out of bed at 5 and prompted me to do an extra 1000 after a low yardage practice...
100 warm-up
10 x 50 (4 build/ez, 3 ez/fast, 2 drill/swim, 1 fast)
1 x 400 pull
1 x 300 (every 3rd length stroke)
6 x 100 (3 IM descending on 1:45, 3 free descending on 1:30)
1 x 400 (2oo pull, 200 free)
6 x 100 (3 IM descending on 1:55, 3 free descending on 1:40)
1 x 300 "strip" (150 paddles/buoy, 100 buoy only, 50 free)
6 x 50 kick (3 fly descending on 1:10, 3 free descending on 1:00)
1 x 100 easy
6 x 50 kick (3 fly descending on 1:10, 3 free descending on 1:00)
1 x 100 easy
4 x 25 no-breathers on 1:00
1 x 1000 ladder (50,100,150,200,200,150,100,50)
=5,100 yards
Yeah- and another "rare" Pacific shark attack and death yesterday ;)
http://www.surfline.com/surfnews/article_bamp.cfm?id=15109
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