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Pete's swim blog

12.18.12 - Tuesday workout

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by , December 18th, 2012 at 02:32 PM (283 Views)
Swam w/ Dave, Dave, Dave, Keith and Brian. I think we are going to go with 1-2 high intensity workouts a week. That's going to put an end to my quest for 800 miles on the year but I'd rather have a fast 200 in Feb. than 800 miles total. Here's our interpretation of Fortress' 2nd workout from week 49:

SCY

600 Warm up

2 x (4 x 50) @ 1:00
1-4 = 25 drill + 25 build
5-8 = descend to 200 pace
50 EZ

4 x 50 torque drill w/paddles @ 1:15/1:30/1:45
50 EZ

Main sets:

2 x (4 x 50 w/fins) @ 1:00
1 = 25 shooter + 25 smooth
2 = 12.5-15m power SDK + fast turn + smooth
3 = 12.5 burst SDK + cruise
4 = 25 fast @ 100 pace + :5 rest + 25 smooth

100 EZ

2 rounds of (1 fly, 1 free):
* 1 x 75 AFAP, break :10 @ each 25
* 175 EZ
* 1 x 50 AFAP
* 150 EZ
* 1 x 25 AFAP
* 75 EZ
master minutes
On the 175 EZs, I caught myself slowly increasing the pace as I was craving something over 200 yards.

1 x 25 fast @ 100 pace + :15 rest
75, each length SDK as far as possible + easy swim to wall after surface
1 x 50 fast @ 100 pace + :15 rest + :15 AFAP VK <- we think this means vertical kick
150 EZ -> Since we ended up in the shallow end, vertical kick didn't make much sense. So, we split up the 150 EZ like this: 25 EZ + :15 rest + :15 AFAP VK + 125 EZ
1 x 75 fast @ 100 pace, break :10 @ each 25 + :30 rest
175 smooth free, 2-3 breaths per length if possible
masters minutes

200 EZ

(3650 Total)

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