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Alex's swim journal

4500 interval workout

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by , November 16th, 2012 at 12:02 AM (401 Views)
Last night I only had 40 minutes before the Y closed, so I did little more than an extended warm-up--1750 in 35 minutes broken up like so:

100 fr
100 br
100 bk
500 EZ fr
10 x 50 on 1:00 (~:45)
100 bk
100 br
250 EZ fr

Today I had about an hour and a half, so I did the following:

Warm-up:
100 fr
100 br
100 bk

MAIN Sets:
10 x 100 on 2:00 (1:32-1:36)
10 x 100 on 1:45 (1:34-1:36)
10 x 100 on 2:00 (1:31-1:38)
10 x 50 on 1:00 (:44-:46)

Cool-down:
100 br
100 bk
500 EZ fr (probably 1:45-1:50/100 pace).

This was much more grueling than I expected... I really have lost endurance from last summer when I could do a workout with 5 sets of 10 x 100 on intervals from 2:00 to 1:40. Today I only had 3500 of not so hard swimming with generous intervals and still felt like crud by the end. The EZ 500 in the cool-down was encouraging though.

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