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Wed Aug 17th 2011 scy

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Wed Aug 17th 2011 scy

7:00 a.m. this Saturday I'm going to do a
Postal 10k. Wish me luck.
Anyone have any suggestions?
here's how my last one went:
Sat May 30th, 2009 LCM Swam a 10k
I hope to do better and not make the mistakes I made.


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Whitney Coached
UT, main pool scy
6:30 to 8:00 dove in 6:35ish
wore blue camo jammer
swam with Nate
Beside Emory, Chris, Korey,Tyler, Marcio, &
Mike

WARM UP
1400 easy 50's & 100's

Main SET: scy

4 rounds of:

3 x 200 fr on 2:40 85% effort right into
8 x 25 on 0:30 odds easy evens fast
100 easy on 3:00

held 200's on 1st 2 rounds under 2:11
held rounds 3 & 4 at 10k pace
except for R4 #3
was 2:01 did 150 2 beat kick, 50 6 beat kick

~ ~ ~

Then did 500 warm down
easy smooth 50's on 40

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Updated August 17th, 2011 at 07:13 PM by ande

Categories
Swim Workouts , Planning

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