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Pete's swim blog

03.30.13 Saturday workout

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by , March 31st, 2013 at 08:50 AM (235 Views)
HSA took Easter weekend off so I did a solo afternoon swim at Dublin. Two of my kids worked out next to me. I figured they would play more (they are 6 and 9) but the seemed into swimming laps like dad. Pool temp was back down to 85. I brought one of Fortress' speed workouts expecting 86-88 pool temp. My swim bag lacks most of the toys for the workout as it was on the sheet (monofin, parachute, small paddles, etc.) so I improvised where needed.

SCY


1000 IM Easy


4 x [:15 fast VK + 15 AFAP + 35 Easy] - 2:00
100 Easy


4 x 25 fast scull w/ paddles - :40
50 Easy
4 x 25 burst + cruise - 1:00
50 Easy


4 x [6 x 25 dolphin kick w/fins] - :50
R1 = back, R2 = belly, R3 = left side, R4 = right side
#1 - 10y fast
#2 - 15y fast
#3 - 20y fast
#4 - Easy
#5 - AFAP
#6 - Easy
100 Easy


4 x [6 x 25 - :30 @ 100 pace + 4 x 25 Easy - :30]
R1 - Fly/Bk/Br x 2
R2 - kick
R3 - Fly
R4 - fins + paddles
100 Easy


10 x 50 - 1:00/1:15/1:30
* 2 scull w/paddles
* 2 pull
* 2 free
* 2 back
* 2 breast pull w/ paddles

200 Cool down


(4100 Total)

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