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Pete's swim blog

11.17.12 - saturday workout

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by , November 17th, 2012 at 11:44 AM (271 Views)
Swam with Dave, Dave, Dave, Bob and Mary. The goal of today was to warm up slowly, hit near race speed for parts of a few sets and take a long warm down. Felt good and I should be ready to race tomorrow.

SCY

Easy 400 IM warm up

100 kick no board/100 kick w/ board
100 free
100 kick no board/100 kick w/ board
200 IM
100 kick no board/100 kick w/ board
300 free (negative split: 3:35)
100 kick no board/100 kick w/ board
400 IM hard (5:30)

400 Pull (negative split: 4:30)
4 x 100 free - 1:30 descend (1:15,1:10,1:07,1:04)
300 Pull (tried neg split but got tired: 3:30)
4 x 75 IM (easy fly, back; hard breast)
200 Pull hard - 3:00 (2:10)
4 x 50 free -:50 descend (:35->:30)
100 Pull hard - 1:30 (1:01)
4 x 25 -: 30 IM order

3 rounds of: (stroke = IM order by round)
* 25 stroke - :30
* 100 free - 1:30
* 50 stroke - 1:00
* 100 free - 1:30
* 25 stroke - :30
Took all of this easy

100 cool down

(5200 total)

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