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Pete's swim blog

12.20.12 - Thursday workout

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by , December 20th, 2012 at 09:17 AM (247 Views)
Swam w/ Dave, Dave and Aundrey. Did a "sprint" workout today. Actually it was labelled "aerobic". I'm not an expert on labeling workouts so I'll go with the label attached. It was somewhere between the Tuesday workout we did and our typical distance intervals.

SCY

750 Warm up

4 x 50 - 1:00 Drill down/build back
4 x 50 - 1:00 Descend to 200 Pace
50 Easy

4 x 50 - 1:15 Torque drill w/ paddles
50 Easy

2 rounds of:
* 200 Pull, Smooth
* :30 Rest
* 150 Backstroke w/ 6-8 sdks off each wall.
* :30 Rest
* 50 Stroke - 1:00 @ 200 Pace
* 1:00 Rest
100 Easy
It used to be that after 3 sdks, especially on my back, I'd come to a dead stop in the water. That appears to have stretched out to 6 sdks. So, there's improvement. But my 150 backstroke was still pretty pathetic.

5 x 125 - 2:00 Kick w/fins
* 3rd 25 hard dolphin kick
* 5th 25 hard flutter kick
125 Easy

2 rounds of:
* 8 x 25 - :40, no breath; Odds fly, evens free
* :30 Rest
* 4 x 50 - 1:00 @ 200 pace
* 50 Easy
I was able to hold :30 on the 50s but it was starting to hurt after 4.

200 Cool down

(4200 Total)

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