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The Labours of SwimStud

Post Nats til now

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I took some mental time off. I treated myself to bad food and rest...I did about 800 on Tuesday to help get out the creaks but other than that I didn't want to swim. Finally felt recovered at the end of the week and did 3000 LCM on Saturday morning. It was about 78 int he water, 62 in the air ...it was nice to be outside and I did just 6 x 500 on about 10:00. I would have done the 5k but I had to work.

Today, I'm not in the LC pool yet so I just used Fort's workout for inside the 25Y pool.

WORKOUT #1: SPEED/SPRINT CONDITIONING

Warm up:

600 choice
200 IM drill
2 x 50 w/fins @ :15 RI
-- 25 shooter + 25 scull
2 x 50 free, 3-4 breaths @ :20 RI

Main Sets:

5 x 50 burst + cruise @ 1:00/1:10/1:15
50 EZ

6 x 100 kick w/fins @ 1:45/2:00/2:15
-- 25 fast, 25 EZ, 25 up tempo, 25 fast
-- if you're doing backstroke kick, the first 15 meters UW.
I did some FLY, BK and FR
100 EZ

2 x through:
Round 1: free
Round 2: stroke I did Breast.

1 = 50 fast @ 1:00/1:10/1:20
2-3 = 50 smooth @ 1:10/1:20/1:30
4 = 50 AFAP @ 1:00
5-6 = EZ @ 2:00
7 = 50 fast @ 1:00/1:10/1:20
8-9 = smooth @ 1:10/1:20/1:30
10 = AFAP
100 EZ after each round

Total: 3200

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Comments

  1. Water Rat's Avatar
    how did you feel? bet you were ready to go when you did get back to it