We couldn't get in to train this morning due to the condition of the Broadlands pool; some bad weather went through the area overnight and apparently shut off the filters- the water wasn't moving and there was ZERO chlorine in the pool. To make matters worse, it looked like somebody puked in the pool, as relatively fresh chunkage was floating on the surface in the deep end. We even had a mouse (or three) swimming around in there, nibbling on the aforementioned blob of puke. So, we couldn't get in...
What I had planned was a warmup with fins (strokework) and some fast UDK's, then a set of 100's swim desc 1-3 to FAST (still with fins).
Then I wanted to go some broken 100's from a dive, 3 rounds total:
1st 100- :20 rest at the 50 (then a 300 warmdown)
2nd 100- :15 rest at the 25M/75M mark (another 300 warmdown)
There were some 50's swim with shnorkel & 150's pull descend planned for the end of workout
Some people got over to CM to swim later in the morning (SCY), here's what they went:
1 x 600- 300/200/100
1:00 rest
15 x 50 @ 1:00- drill/kick by 25's- focus on 4 FAST UDK's on the kick; 5, 10 & 15 are all kick FAST
21 x 75 in sets of 7 as follows:
1-6 all @ 1:10- odds are swim IM, evens are swim/kick/swim by 25's in primary stroke
#7 is always swim at RACE PACE in primary stroke @ 1:00
Check HR after each round of 7
Finish up with AMRAP...
2 x 150 swim/drill/swim by 50's @ :15 rest, swim is always STRONG neg split
1 x 250 swim- descend the 50's to all out FAST, get in your wheelhouse for that last 50 & go!
Check HR & take :30 rest between rounds, not more than that.
Hopefully tomorrow is a better day.
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