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Pete's swim blog

11.09.12 - Friday workout

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by , November 9th, 2012 at 09:31 AM (400 Views)
Swam w/ Roger, Dave, Dave, Dave, Keith, Ray, Danny and Meredith. Wore my Yingfa jammer today so I was a little faster. Still didn't make the challenge set but I'm not losing time either.

SCY

600 warm up

Challenge set
6 x 50 - :50
1:30 Rest
200 Free timed broken by 50s; :13s rest between each 50. I went :30, :30, :30, :31 for a 2:01.
50 Easy

8 x 150 - 2:15
* Odds Kick (1, 4: 150 kick; 2, 3: 100 Kick/50 Free)
* Evens IM, drop one stroke (I did Fly/Free/Br)
50 Easy

8 x 25 - :40 IM Order, Down easy/Back hard
8 x 25 - :40 IM Order, Down easy/Back hard no breath
8 x 25 - :40 Kick Down easy/back hard

4 rounds of:
* 50 Hard Pull - :50
* 50 Easy choice - :50
* 50 Hard stroke- :50
100 Easy

5 x 200 - 3:00
* 1, 5: Pull backstroke
* 2, 4: Pull
* 3: Kick w/ fins

400 IM Timed (5:33)
At this point, Dave C was the only one still around. We decided to race a timed 400... his backstroke vs. my IM. I figured a 5:40 to 5:45 would be realistic this late into practice. He was expecting a 5:50. At 100 yards, we were pretty much even. That was a bad sign for me because I was about to go into a serious deficit on the backstroke. And a serious deficit it was. About 15 yards. I pulled back to 10 or 12 yards behind on the breaststroke and then set off to chase him down w/ free. Pretty close at the end but winning wasn't as big a deal as the time... 5:33. Neither of us were expecting that.

200 Cool down

(5300 Total)

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Updated November 9th, 2012 at 10:28 AM by pmccoy

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Swim Workouts

Comments

  1. qbrain's Avatar
    400 IM Timed (5:33)
    Nice.
  2. Karl_S's Avatar
    Quote Originally Posted by qbrain
    Nice.
    Agreed. That's a really solid swim in practice.