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Pete's swim blog

01.31.13 - Thursday workout

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4 Comments
by
USMS Memberpmccoy
, January 31st, 2013 at 03:49 PM (254 Views)
Swam w/ Dave, Dave, Roger, Danny and Aundrey. Backed off the yardage today with slight right shoulder pain. Might have been from pulling yesterday without warming up first. Going to take it easy until I know it is better.

SCY

600 Warm up
200 IM, 12.5 kick/12.5 swim
2 rounds of:
* 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
50 Easy
8 x 25 -:40, IM order; Odds build, evens fast
50 Easy


4 x 25 drag race shooters - 1:00
50 easy
4 x 50 - 1:30(?) :10 fast kick at wall + flip turn + build to mid-pool + fast flip turn mid-pool + 25 fast + 12.5 cruise to wall
100 easy
4 x 25 w/ankle straps - 1:00 dive + strong SDK to 12.5-15m + cruise
50 easy
4 x 25 - 1:00 dive + AFAP SDK to 12.5-15 m + cruise
50 easy
4 x 50 - 1:30 :15 egg beater at wall + 25 br + 25 easy
50 easy
4 x 50 - 1:30 :15 fast VK w arms over head + :5 rest + 25 burst + 25 easy
100 easy
8 x (25 AFAP + 75 easy stroke) - 2:00 (did fly, br, br, free)


200 Cool down

(3550 Total)

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Swim Workouts

Comments

  1. The Fortress's Avatar
    Awesome workout! Looks like something I would write!

    Hope your shoulder is better soon.
  2. pmccoy's Avatar
    Our sprinter ran into your workouts, printed a bunch out and forced them upon us . We've really been enjoying them over the last couple months (Tuesdays and Thursdays) and I've definitely improved as a result. Hope you don't mind if I reprint with our modifications.
  3. The Fortress's Avatar
    Quote Originally Posted by pmccoy
    Our sprinter ran into your workouts, printed a bunch out and forced them upon us . We've really been enjoying them over the last couple months (Tuesdays and Thursdays) and I've definitely improved as a result. Hope you don't mind if I reprint with our modifications.
    Reprint away! Glad you are liking them. It may make you faster against your will.
  4. pmccoy's Avatar
    Quote Originally Posted by The Fortress
    It may make you faster against your will.
    I always want to go faster. But yes, some of the sets (e.g. lactate sets) are not in harmony with my will... especially when Roger decides we need to do a timed 1650 after said sets.