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Mixing it up this year

Speed work today...

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by , September 17th, 2012 at 07:37 AM (372 Views)
Not a bad morning sprint workout. My muscles are aching when I am not swimming but while I am moving I feel great.

This trying to do both sprint and distance is tough to maintain but I like both.

400 free

2 (4 x 25 DPK shooters w/fins) @ :45
-- back, belly, left side, right side
4 x 50 swim descend to 200 pace @ 1:00
went 43,41,38,35
50 EZ
4 x 50 kick descend to 200 pace @ 1:30
went 1:19, 1:14, 1:05, 58
50 EZ

6 x 25 burst + cruise from dive @1:00
50 EZ

3 x (3 x 25 + 50) w/fins
round 1 fly, round 2 kick, round 3 free
25 fast @ 100 pace @ :10 RI
50 fast @ 100 pace @ 2:00
Fly held 20's on 25's, 44,43,43 on 50's
kick held 20's on 25's, 45,45,46 on 50's
free held 26's on 25's, 34,33,33 on 50's

225 EZ

2 x 50 smooth @ 1:00/1:10/1:20
4 x 25 fast fly @:45
2 x 50 EZ @ 1:00/1:10/1:20
100 EZ

Total: 2600

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