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After a long rest

Week 47 - Friday

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I woke up feeling pretty good today. The workout was long but hard and fun. We swam scy today, which made a nice change from my LCM and SCM swims the last two weeks.

Warm up
400 free with snorkel
6x50 catchup on 45

Main set
4x300 swim on 3.30
100 easy
1000 swim with fins holding 1min pace per 100
20x50 swim on 40 going at or better than the 1000 pace
100 easy
4x100 kick on 1.50
1x100 fast on 2 mins
1x50 fast on 1min
2x25 fast on 45

Warm down
100 easy

Total 4800scy

The 4x300s were hard and I went 3.10s on the first 3 then went 3.06 on the last one. I held 1 min pace per 100 on the 1000 with fins, but was off slightly on the 20x50's holding 30s through 12 and then I slipped to 31s and did a 29 on the last one. I felt strong on the kick getting about 25 seconds rest per 100. The 100,50,25s were fun and the coach sent us off behind slower swimmers in other lanes. I was sent off 15 seconds behindNikki in the next lane and almost caught her(Nikki you swam great on that 100) and I did a 53.x. On the 50 I was 7.5 behind on the send off and went 25.x, The 25's I dont know what I did timewise but was 3.5 behind and touched with Nikki at the wall on both 25's. Today was a long workout yardage wise and right now I am a little sore, but it was fun to be back with my team and swimming in our pool again. Not next week but the following week I will start to ramp up the intensity with a Taper meet this fall(either a USAS meet in Rockwall or the SCM meet in Shenandoah).

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Categories
Swim Workouts

Comments

  1. ndauksavage's Avatar
    Nice workout today! I really liked the sprints today trying to not let you catch up with me really helped push me. Look forward to whatever Tom has in store for tomorrow. You never know about Saturdays