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Pete's swim blog

01.11.13 - Friday workout

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by , January 11th, 2013 at 11:51 AM (203 Views)
Swam w/ Roger, Dave, Dave, Aundrey, Meredith and Danny. Everyone contributed ideas to each set.

600 Warm up

16 x 50 - 1:00 down no breath, back easy

1200 Timed. I did open turns on the 250s trying to hold a 1:12 pace (keep clock on top). Went 2:55 on first one trying to chase Meredith. After that, it was 3:05, 3:05 and 3:05 for 12:10 at the 1000. Went 2:24 on the last 200 for a 14:34 total. That's a little under a 1:13 pace which isn't too bad considering I swam 1:11s in my last 1650 at a meet. I still could do better and chasing Meredith hurt badly. I prefer to start easy and build my speed.
100 Easy

10 x 100 - 2:00
* Odds hard stroke (stared w/ fly, ended up doing IM 1:23, 1:19, 1:16, 1:14, 1:14)
* Evens easy free
50 Easy

14 x 25 - Various stuff - breath control, sprint, etc.

3 Rounds of:
* 100 kick (no breaststroke)
* 100 Backstroke
* 100 kick (no breaststroke)

6 x 50 Kick w/ Fins - 1:00

100 Cool down

(5400 Total)

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Swim Workouts

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