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Pete's swim blog

02.28.13 - Thursday workout

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by , February 28th, 2013 at 09:59 AM (331 Views)
Swam with Andrey, Dave, Dave and Roger. Andrey got back from Southeasterns. He went 51.39 in the 100 fly to win the 13-14 year old division. He had a good 200 fly as well going 1:58.8. Roger is headed to Indonesia for a couple weeks... and then to spring break for a week. We might see him in mid March sometime. The rest of us are just plugging away. Sprint stuff today followed by a little distance IM work.

SCY

600 Warm up

200 IM, 12.5 kick/12.5 swim
2 rounds of:
* 4 x 25 SDK - :40 (front, back, front w/ br pullouts, flutter)
50 Easy

8 x 25 - :40 odds build, evens @ 200 pace
50 Easy

8 x 25 - :45 Burst to 15M, cruise
50 Easy

10 Rounds of:
* 25 free - :30 Up tempo
* 25 easy - :45
100 Easy

4 x 300 - 5:00 (100 AFAP + 200 easy)
* #1 - 100 broken @ 75 for :15s
* #2 - 100 broken @ 50 for :15s
* #3 - 100 broken @ 50 & 75 for :15s
* #4 - 100 broken @ 25s for :15s

4 x 50 Scull w/ :10s rest (ended up chatting for a while between these)

4 x 300 - 4:40 (50 Fly/50 Back/50 Kick/50 Br/50 Fr/50 Kick)

200 Cool down

(4950 Total)

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