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Alex's swim journal

3600-yard workouts...

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by , April 6th, 2013 at 05:37 PM (816 Views)
A couple of 3600-yard days to record. Had a little more time on Friday and today. Yesterday I focused on freestyle and drill:

WU: 400 EZ

MS:
4 x thru:
-200 spear drill w/ fins
-200 pull
-200 fr

8 x 50 on :50 (:40-:45)

CD: 400 EZ

Took a little more than an hour to complete (67 minutes), but felt slow. Today I did 3600 as well, but focussed on sprint and IM; here's what I did:

WU: 400 EZ

MS:
16 x 25 BK on :45 (:21-:22?)
100 IM
16 x 25 FR on :45 (holding :16)
100 IM
16 x 25 Fly on :45 (holding :23)
100 IM
16 x 25 BR on :45 (:24-:25 mostly)
100 IM
2 x 200 IM on 5:00 (around 3:24)
400 IM (7:21)

CD: 400 EZ

This one took me almost an hour-forty to complete. The 100 IMs in following the 25s sets came in between 1:32-1:38 if I remember correctly. Felt good about the fact that I did 700 pretty hard of each stroke. The last 50 fly in my 400 IM probably looked pretty sad. That's the most I've done of fly in a single workout, so we'll see how I feel tomorrow.

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