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Pete's swim blog

03.15.13 - Friday workout

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by , March 15th, 2013 at 09:45 AM (529 Views)
Swam w/ Dave and Dave. Ray, Keith and Dave C swam their own sets next to us. Pool temp 86. Still hot but manageable.

SCY

700 Warm up

6 x 50 - :45
1:00 Rest
10 x 100 - 1:15
50 Easy
This is always an interesting set. First one is always easy (I think I made 1:12). The second one is always close - 1:14 today. For the next 2, I just hang on... 1:14s. Just as I start thinking there's no way I can make this set, suddenly my time drops and I'm making 1:11s. We were supposed to do 9. I felt strong enough to do 10. Could have kept going. I think this is the first time I've made these with a drag suit on and definitely the first in water this warm.

3 rounds of (fly/bk/br by round):
* 100 Pull - 1:30
* 25 stroke/75 free - 1:35
* 50 stroke/50 free - 1:40
* 75 stroke/25 free - 1:45
* 100 stroke - 2:00
100 Easy
This was harder than I thought it would be. Probably tired from the 10x100 set.

6 rounds of (fly/bk/br by round):
* 25 stroke/75 free - 1:20
* 50 kick - 1:00

16 x 25 kick w/ fins - :45 (hard)
6 x 25 - :30 odds no breath, evens easy
8 x 25 - :30 IM Order, smooth

200 Cool down

(5500 Total)

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Swim Workouts

Comments

  1. mcnair's Avatar
    I really like the way that stroke set is structured; I'll have to remember that. Were you working the strokes hard and using the free almost like a recovery swims?
  2. pmccoy's Avatar
    Quote Originally Posted by mcnair
    I really like the way that stroke set is structured; I'll have to remember that. Were you working the strokes hard and using the free almost like a recovery swims?
    Part of the reason it is hard is because Dave and I turn everything into a defacto race. Pulls were about 1:10 or as fast as we dared go with 100 stroke looming ahead. Not a sprint but it's hard for me to recover much on that interval. The 100 stroke we can all knock out @ 1:20 to 1:30 so there is :30 to :40 seconds rest built in to that. I slacked off a little on some of the backstroke since I don't have much chance of beating Dave on those. It worked out well for me because he was hurting pretty bad on the breaststroke round. Coincidentally, we did a very similar set today given to us by a completely different coach.
  3. mcnair's Avatar
    Yeah, I actually like the idea of swimming those frees pretty hard to get a longer rest. My intervals would have to be 2:00-2:30 though, maybe even 3:00 after a 100 fly, at my speeds.