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  1. Workout 11/19/11 + 200 Miles!

    by , November 19th, 2011 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    Masters practice at Rec (scy)

    w/u: 800 various

    Back and Free stroke work with group (30 min)
    - 500 yds total

    Ladder time:
    4 x 50 on :60
    3 x 100 on 1:20
    2 x 150 on 2:30
    1 x 200 on 3:00
    2 x 150 on 2:30
    3 x 100 on 1:20
    4 x 50 on :60

    (added on another 3 x 50 on :60 as other group finished)

    200 loosen w/d
    (3450 total, 90 minutes)
    -----

    Always nice to get in with the team. I led the stroke work again today - might be doing so on a once a month basis. Saw some new folks at practice, and they all progressed with the drills and talks we had about the strokes. I made a copy of quicksilver's excellent [ame="http://www.usms.org/forums/showpost.php?p=254199&postcount=226"]advice and picture[/ame] and shared it with the group - very helpful visual guide for proper backstroke technique.

    On the ladder I kicked the 50's, pulled FR on the 100's (avg 1:09), did IM on the 150's (50 Fly and BK, 25 BR and Fr), and did the 200 as FR. I always enjoy working with the team as it gets me moving a bit quicker than my solo swims.

    Added my workout today to my flog for the GTD totals and hit my season goal of 200 miles! Last year I logged 137 miles in my first year back in the pool, and I think that entering the longer open water swims this year pushed my totals up faster than expected. Of course, training for a 10K will do that! Time to adjust my goal (I'm thinking 230 miles will be a good test), but until then ...


    Off to help out at the craft fair at my son's school, then perhaps a hockey game at Williams College tonight - no charge, cheap eats, and you can stand right behind the ice for all the up close action.

    Updated November 19th, 2011 at 09:09 PM by rxleakem

    Tags: gtd
    Categories
    Swim Workouts