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FAST FRI Apr 13, 2012

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FAST FRI Apr 13, 2012

got stuck at a train crossing this morning & it was moving slow at first then gained speed, but it had a lot of cars

I got the Nitro Masters Open tomorrow Sat Apr 14th
Entered: 4, 2 & 1 IM, 50 fr & 200 BR
might skip the 50 fr, & or the 2 br & or the 1 IM, we'll see,
plan to reshave tonight and take it easy


Whitney Coached LCM & scy
5:00 - 6:30 dove in at 5:11
started in the main pool LCM then at 6:00 am we moved to the diving well SCY
swam with Joe & Tara
beside: Tyler, Todd, Traci, David, & Larry

Warm Up
swam easy free
went 900 or 1000

Main Set

Assigned: 800 FR fast for time on 18:00
Did: 400 FR (LCM) easy speed around 87% effort
went 4:59 then rested on the wall for 40 sec then swam 400 fr easy

Assigned: 400 FR fast for time on 10:00
Did: 200 FR (LCM) easy speed around 87% effort
went 2:23 then rested on the wall for 30 sec then swam 200 fr easy

200 FR (LCM) fast for time on 5:00
went 2:17

then we moved to the diving well
swam 100 easy

100 fr (scy) fast
swam 50 2 beat kick 50 6 beat kick
went 54

50 fl
easy speed 8 SDKs on dive & turn
went 25

100 easy


~ ~ ~ ~ ~

2012 Meets (I'm considering)


Jul. 5 - 8, 2012
2012 USMS LCM Nationals
Qwest Center, Omaha, NE
Order of Events


Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX

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Updated April 13th, 2012 at 01:16 PM by ande

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Swim Workouts

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