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Alex's swim journal

Thursday-Friday workouts

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by , August 10th, 2013 at 01:30 AM (298 Views)
Yesterday was a recovery day... big time. I probably could have taken the day completely off from swimming (haven't done that in over a week), but I decided to put in some time in the lake... another cool day (air and water); I did 1500 just to loosen up.

Today I was back at the Y because I wanted to get in a little up-tempo work before I start tapering for the 2.4-mile swim in Madison next Saturday. Here's what I did:

WU (1000):
400 EZ swim on 7:00 (alt. fr, pull by 100s)
4 x 100 IM on 2:15 (desc. 1:45-1:37)
4 x 50 fr on 1:00 (:42, :40, :40, :42--trying to feel my 1650 pace)
Master's minute

MS1 (1800):
12 x 100 fr on 1:40 (reps 1-6 in 1:25-1:26; reps 7-12, 1:23-1:25)
12 x 50 fr on :50 (:41-:43, mostly :42)
2:00 rest

MS2 (1200):
8 x 50 in 400 IMO on 1:00 (:45, :47, :49, :49, :53, :56, :45, :45 = 6:29)
8 x 100 IM on 2:00 (1:40-1:43)
2:00 rest

CD (400): EZ swim (100 pull, 100 bk pull, 100 bk, 100 fr)

TOTAL: 4400 SCY/95 minutes

Hope the weather holds out for another lake swim tomorrow; Scotty and I are planning to meet for a hard 2-miler. Temps were in the 80s today and the sun was out the whole day, so I'm sure the water will be a little warmer.

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