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Pete's swim blog

08.29.13 - Mid-Week workouts

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by , August 29th, 2013 at 05:02 PM (204 Views)
Swam today w/ Dave, Dave and Roger. I've been feeling better since Monday but yardage is starting to pile up on my shoulders.

Tuesday Workout

600 Warm up

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

7 x 75 - 1:20 Convert Fly->Kick->Fly
7 x 75 - 1:15 Convert Bk->Br->Bk
50 Easy

Odds: 9 x 100 Up/Down Kick - 1:30 (:05)
Evens: 9 x 100 Up/Down IM - 1:30 (:05)
50 Easy

8 x 50 IM Order - 1:00
8 x 50 Kick w/ fins - 1:00

100 Cool down

(5400 Total)

Wednesday Workout

600 Warm up

10 x 50 Fly - 1:00 (:45 -> :37)

3 Rounds of:
* 4 x 75 Free - 1:00 (middle round pull)
* 50 Free - :35
100 Easy

3 Rounds of:
* 200 IM - 3:30
* 200 Pull - 3:00
* 200 Stroke - 3:30 (IM Order by round)
50 Easy

3 Rounds of:
* 3 x 100 - 1:15
* 1:00 Rest

4 x 25 No Breath - :40
4 x 25 Kick w/ fins - :35
4 x 25 IM Order - :30

100 Cool down

(5400 total)

Thursday Workout

600 Warm up

6 x 200 IM Continuous, add 50 kick if :15s ahead of 3:00 pace
50 Easy

6 x 25 IM Order - :30
4 x 100 - 1:45, convert free -> 25 free/75 kick
1:00 Rest
4 x 100 - 1:45, convert 75 free/25 kick -> 100 kick
50 Easy

4 x 50 IM Order - :45
4 x 50 Kick/Free - 1:00
4 x 50 IM Order/Free - :45
4 x 50 Kick - 1:00
4 x 50 IM Order - :45
50 Easy

Odds: 5 x 100 Free - 1:30 (Went 1:16->1:10)
Evens: 5 x 100 IM - 1:30 (Went 1:24 -> 1:16)

600 Cool down

(5500 Total)

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Swim Workouts

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