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After a long rest

Week 24 - Tuesday

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This was my last day in the uk and my last workout with my high school team. I have done more sprinting this week than I have done since my comeback. It's been a really fun trip but as is usually the case when I travel, I am really looking forward to getting home.

First set
5x100 with snorkel on 1.50
4x100 personal best plus 18,15,12,9 by 100 on 3 mins from the blocks
5x100 with snorkel on 1.45
3x100 personal best plus 12,9,6 on 3.15
5x100 with snorkel on 1.40
2x100 personal best plus 6,3 on 3.30
250 easy
1x100 AFAP from blocks
500 easy

Second set
25 no breath from block AFAP
25 no breath, 20m fast, 5m easy
25 no breath 15m fast, 10m easy
25 no breath build to AFAP on last 10m
100 easy
25 no breath from block AFAP
25 no breath, 20m fast, 5m easy
25 no breath 15m fast, 10m easy
25 no breath build to AFAP on last 10m
100 easy
200 drill/swim by 25

Final set
coach called a time on a mix of 25s and 50s and we had to hit those times. I lost track of the actual number of lengths but would guess we swam about 400m here

Warm down
300 easy

Total 4550m

My shoulder felt good throughout the workout which was a big relief. I iced after I swam last night and again tonight. I held 1.10 on the 5x100s. On the 4x100 I went 1.12,1.09,1.07,1.04. On the 3x100 I went 1.07,1.04,1.02. On the 2x100 I went 1.02, 1.00 and on the AFAP I went 59. The last one hurt really bad and I died pretty hard on the last 15m. I had a hard time hearing times on the 25s fast but held the no breath and felt pretty good. Overall a good workout and some quality sets I would not normally do which was a nice change.

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Updated March 19th, 2013 at 08:21 PM by StewartACarroll

Categories
Swim Workouts

Comments

  1. fdtotten's Avatar
    Impressive quality swimming! As you continue to build your base, these types of quality sets will prepare you for racing. Wishing you a safe and smooth travel back to your home and loving family.
  2. StewartACarroll's Avatar
    Thanks. I felt much quicker last night than I did a week ago and agree with them being good for preparing me for racing. I am so glad my shoulder was not sore last night because I feared I had a bad injury. I will watch this for the next week or so. My wife needs to be nominated for sainthood. She is unbelievably tolerant of my work and travel schedule! I can't wait to get home, even though I am turning right around and heading to Phillidelphia on Thursday. I am yet to find a place to train since we are heading to some small town late on Thursday for a meeting Friday.