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Pete's swim blog

04.01.13 - Monday workout

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by , April 1st, 2013 at 11:28 AM (257 Views)
Swam w/ Dave, Dave, Dave Roger and Danny. Crowded today. Pool temp still high @ about 86 but it really didn't feel too bad today.

SCY

600 Warm up

3 x 25 - :30 Free/Bk/Free
3 x 25 - :30 Free/Kick/Free
3 x 25 - :25 Free/Br/Free
3 x 25 - :25 Free/Fly/Free
3 x 50 - :45 Convert Free->Fly
3 x 50 - :45 Convert Free->Back
3 x 50 - :45 Convert Free->Br
5 x 50 - :45 Convert Free->Kick->Free
50 Easy

7 x 75 - 1:10 Convert Free->Kick->Free
7 x 75 - 1:00 Convert Free->Fly->Free
100 Easy
Should be able to do this but the 75 fly got to me. I was pretty tired and 2-3 seconds off the interval. Let Roger pass and finished about 10 seconds back from where I should have.

18 x 100:
* Odds Convert Kick->Free->Kick 1:40
* Evens Convert Free->Fly->Free 1:30, sprint last 100.
Intervals were originally 1:30/1:15 but those were probably for high school kids. Adjusted to what we were comfortable with. Made the 100 fly on 1:17 and last 100 free on 1:04.

Dave moved over a couple lanes and we did an extra 1000 or so...

2 x 200 back pull - 3:00 (2:45, 2:38)

12 x 50 - 1:00
* Odds Shooters down/easy back
* Evens moderate kick w/ fins

200 Cool down

(5500 Total)

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Swim Workouts

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