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Maple Syrup with a Side of Chlorine

Workout 11/05/12: noon

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w/u: 100 Fr/100 Bk/200 IM drill

1650 FR with snorkel, done as:
10 x 50 on :45
5 x 100 flutter kick on 1:50 (w/ board)
5 x 100 pull with buoy dropdown
(1:30, :25, :20. :15, :10) <- just made it
1 x 50 DPS on :60
4 x 25 FAST on :30

4 x 50 stroke/drill on :60

Timed 400 IM: went 5:28
1:15
2:38 (1:23)
4:17 (1:39)
5:28 (1:11)

50 float
100 IM = 1:14.87

150 loosen with snorkel
4 x 25 with snorkel on :30
50 ez and out
(Solo/Rec/3100 yds/55 min)
---------------------------

Had fun with a mile set - was able to get a solid :10sr with the swims and kicks, then descended the pull portion, just getting the last two in. Finally got that 400IM in - my goal was to have a strong 50 then build a 50 with each stroke. Too slow on the fly and back - need to stay relaxed during both of those and be efficient in order to keep my breath under control for some rocking Br pullouts. Not a bad practice time for me (of the four timed 4im's I've done, the Br leg today was the fastest - good news).

Started to spit snow a bit today here in VT ahead of the next storm coming up the East Coast, so I'll postpone outside work due more to the wind than anything. Also, I remember last year raking before the Riverton meet and tweaking my back, so I'll do that stuff next week.

There was basketball last night, but it started at 7pm and I was ready to relax after work and the first Sunday of the month nursing home service that I am able to lead. Took it easy and had a nice soak in the hot tub. The only other interesting news is that Emma will be able to see a speech from Bill Clinton tonight at UPenn - finally stumping before the big vote tomorrow. I heard him speak on NPR on the way home from Kingdom Swim this summer - good speaker. I just told Emma to pass on any offer to partake in a cigar

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Updated November 5th, 2012 at 06:11 PM by rxleakem

Tags: 1650, 400 im
Categories
Swim Workouts

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