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Calvin S

Friday 1/11/13

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by , January 11th, 2013 at 10:27 PM (241 Views)
Friday 1/11

AM and PM SCY

AM swim:

500 swim (300 FR/200 I.M. drill)

6x50 @ :40 D1-3 in pairs
4x25 @ :30 V.S.

Circuit (1x):

5x50 @ 1:10 on power tower, 25 @ 100 tempo/25 EZ

4x100 @ 1:30 pull w/ buoy + paddles + parachute RED HR

3x (did FL/FR/BR by round)
2x25 @ :25 FAST breakouts
1x50 @ 1:10 FAST (27.1, 25.0, 31.8)

10x25 @ :35 under H2O kick w/ fins

After that we finished with:
2x50 @ 1:15 swim w/ fins FAST
(did 1 FL, 20.8, 1 FR, 21.1)

100 EZ

Total: 2300

PM swim:

600 swim
400 pull w/ buoy + snorkel

8x125 @ 2:00 50 drill/50 build/25 FAST

12x50
2 @ :40
1 @ :35

8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST

100 EZ

11x (FL, BK, BR, FR, FL, BK, FR, BR, I.M., FR, BR...RDs 4, 7, and 10 the STRK HAD to be FR)
50 @ :50 FAST FR from dive
75 @ 1:10 FAST STRK from push
75 @ 2:00 EZ

The set as written was 10x, but we were given the option to "make up for" a bad round by doing an extra round. My second FL round was not so good so I did an extra set. Results:
24.9/45.1
25.7/52.0
25.5/50.4
25.9/41.6
26.0/48.0 (was going second and ate massive wake off the first turn)
26.1/52.0
25.8/42.6
25.5/50.0
26.8/47.9
25.5/42.0
25.1/49.4

100 EZ

Total: 5200

This was the first time in a long while where I can honestly say I left everything in the pool. I barely had the energy to exit the pool at the end of practice. It was encouraging that (a) I was able to feel like I was swimming at top speed while hurting from swimming/dryland this week and (b) that my top speed breaststroke feels like it is starting to take shape. Great news considering how only 4 weeks ago I had a strained groin (again). Taking a much needed rest from all forms of exercise tomorrow.

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Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    Awesome times on the 50s and 75s. Way to keep going, that's a really tough set and very impressive. Nice job.
  2. Calvin S's Avatar
    Quote Originally Posted by StewartACarroll
    Awesome times on the 50s and 75s. Way to keep going, that's a really tough set and very impressive. Nice job.
    Thank you! Definitely the most "sprinting" I have done in one practice in a long time!