Swam w/ Dave x 2 & Roger. Pool temp 86. It was bring your own set day. SCY 450 Warm up Dave M's set 100 Fly - 1:30 Fast (1:18) / 4 x 75 Pull - 1:15 :30 Rest 100 Back - 1:30 Fast (1:25) / 4 x 75 IM - 1:15 :30 Rest 100 Breast - 1:30 Fast (1:18) / 4 x 75 Free - 1:15 :30 Rest 100 Free - 1:30 Fast (1:02) / 4 x 75 Free - 1:15 :30 Rest 100 IM Fast (1:16) 50 Easy My Set 100 Free - 1:20 / 25 Stroke - :30 100 Free - 1:20 / 50 Stroke - :50 100 Free - 1:20 / 75 Stroke - 1:10 100 Free - 1:20 / 100 Stroke - 1:30 100 Free - 1:20 / 1:20 Rest 200 Stroke Timed (Br - 2:46) 50 Easy 10 x 25 - :40 No breath (2x Fly, 2x Bk, 2x Br, 2x Fr, 2x Spider Scamper) 8 x 25 - :40 IM Order Easy/Hard 200 Cool down (3850 Total)
Swam w/ Roger, Dave, Dave and Dave. Pool temp ~83. No drag suit. Wore my Nike jammer. 3 days till we head to Auburn. Had some decent swims today. My 50 br was around :35. My relay leg was a bit slow at :28. Not feeling quite as zippy as I was yesterday. SCY 400 Warm up 4 x 50 - 1:00 Descend (I did Br down/Fr back) Rest 8 x 25 - :40 Easy/Hard (I did Fl/Br/Br/Fr) Rest 8 x 25 Kick - :40 Easy/Hard (I did Fl/Fr/Br/Fr) 75 Easy / Rest 50 Br timed (:35) Video: http://youtu.be/r3xyEebVD0I 25 Easy / Rest 50 Timed Kick (:41 - Fr) 75 Easy / Rest 250 Fr relay (my split was :28) Couple practice dives 125 Cool down (1450 Total)
Swam w/ Dave, Dave, Dave and Roger. Pool temp still hanging around 83. Wore my Nike jammer w/o a drag suit. Second day of taper. Slept in 30 extra minutes. SCY 400 Warm up 8 x 25 - :30 IM Order (I did fly/br/br/fr) moderate pace Lots of rest 8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard Lots of rest 8 x 25 Kick - :40 IM Order (I did fly/br/br/fr) easy/hard Lots of rest 100 Pull - 2:00 Moderate (Get arms ready for heavier load) 8 x 50 Pull - 1:00 Easy/hard (I did Fr/Fr/Fr/Br) Lots of rest 8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard 75 Easy Lots of rest 100 Breast timed off blocks (1:13 - love it when I do a personal best in practice!) 125 Cool down (1800 Total)
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann. My last practice in the U.S. Warmup: 400 free - every 4th dolphin breast 4x25 2 kicks/pull breast drill on :40 Main Set: 3x175 free descend on 3:30 - 3:15, 3:00, 2:45 4x50 fast breast on 1:10 - :50, :53, :53, :52 3x150 free descend on 3:00 - 2:50, 2:40, 2:31 4x50 fast breast on 1:10 - :52, :55, :55, :54 3x125 free descend on 2:30 - 2:15, 2:05, 1:50 4x50 fast breast on 1:10 - :54, :54, :54, :54 Warmdown: 100 im drill 100 easy back 2550 meters Notes: I am glad I could sneak away from my last day in the office to make my last practice with my team. Breast stroke workouts are difficult in that they hammer my legs. The intervals weren't as fast as I had hoped, but I felt like my stroke was decent. I liked the long descending free intervals as a change. Hopefully I will find a team to start practicing with soon so that I don't miss that much time in the pool. I'll talk to you all from the other side of the pond.
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