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David W Cochran

Friday, Dec. 14th - A Day Off Helps

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After a couple of tough workouts Tuesday and Wednesday, today felt pretty good. Men's group yesterday and then I had some extra time to swim this morning, so I stayed in bed an extra 30 minutes. Man, that rest feels good.

Everyone was into their workouts this morning when I arrived, so I swam on my own. But, Peter, Dave, Dave, Roger, and Ray were there.

Last night I was blogging with Alex and mentioned ladders. Figure I should back up my talk today.

5x100 on 1:40 (wanted to loosen up and descended these)
Ladder set 50 up to 300 and 300 back down - 50 yard ncrements with 5 seconds rest per 50 (Total time 30:30 - Avg. Pace per 100 about 1:18 - good for me)
200 Kick
5x100 Back on 1:45 (around 1:30's)
200 Kick
5x100 Free on 1:30
200 Kick
2x50 Fly (was feeling pretty worn out and just didn't want to do more)
5x200 Back w/paddles on 3:15 (probably too much rest - Descended these down to 2:45)
100 Free - 1:13 (90-95% effort, was surprised, just felt good and smooth until last 10 yards)

5400 yards
100 minutes

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Comments

  1. mcnair's Avatar
    My friend Scotty has a word for this kind of thing... "beasty." This is definitely a beasty workout.