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My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
My team:
Rockwall Aquatic Masters ("RAM")

  1. Team LCM, Thursday, July 11

    by , July 11th, 2013 at 10:24 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    300 swim
    4 x 50 kick
    200 non-free
    200 pull
    2 x 50 build (I did 25 UW + 25 EZ)

    Main Sets:

    3 x 400 IM -- what?!
    1 = 75 kick + 25 swim each stroke
    2 = 50 drill + 50 swim each stroke
    3 = all swim
    -- I just cruised them. But still!!! I thought about working the last 400 IM just for kicks. But then I saw Cheryl writing fast 50s on the board and thought better of that. So I did the last one 100 fly (because James dared me on FB!) and 300 backstroke kick.
    100 EZ

    3 x (7 x 50 + 100 EZ)
    R1 = best stroke, # 1, 4, 7 fast @ 1:20
    -- I did backstroke w/fins and went 31, 30, and 29
    R2 = freestyle, # 1, 4, 7 fast @ 1:10
    -- I used paddles & fins and went 28, 28, 27 (last one racing Teen Fort so had to go faster)
    R3 = choice, #1, 4, 7 fast @ 1:20
    -- I went backstroke kick (29), backstroke kick (31, getting tired out), and free (29, really tired out)
    50 EZ

    Total: 4000m


    ~~~~~~~~~~~~~~~~~~~~~~~~

    Went to practice with Teen Fort. Whoa. My half *ss training did not prepare me for this. Plus, I was a little tired/sore from yesterday's workout, which had some fast 50s and was probably my only legit workout in a month. Nine fast 50s in LCM is nothing to sneeze at, particularly after an aerobic set. I hope I sleep well tonight!
    Categories
    Swim Workouts