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Pete's swim blog

09.21.13 - Th/Fr/Sat workout

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by , September 21st, 2013 at 11:09 AM (405 Views)
Thursday - Swam w/ Dave, Dave and Eric @ Dublin.

600 Warm up

8 x 100 - 1:30
* Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Fly
* Evens - Fly w/ 1st, 2nd, 3rd, 4th 25 Free
100 Pull - 1:10
50 Easy

8 x 100 - 1:30
* Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
* Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Back
100 Pull - 1:10
50 Easy

8 x 100 - 1:30
* Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
* Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Br
100 Pull - 1:10
50 Easy

8 x 100 - 1:30
* Odds - Free w/ 1st 50 fly, outside 25s fly, middle 50 fly, last 50 fly
* Evens - Fly w/ 1st 50 Fr, outside 50 Fr, middle 50 Fr, last 50 fr
100 Pull - 1:10
50 Easy

10 x 50 Free - :45

100 Cool down

(5000 Total)

Friday - Swam w/ Dave, Dave and Roger @ Dublin

600 Warm up

6 x 50 - :45
Rest
1200 Free @ 1:15 Pace - Each of us took a turn up front with the rest drafting. 1st swimmer swam 150, moved out of the way while others passed and then joined the end of the line. 2nd swimmer led next 300 yards w/ an open turn halfway through to check the pace. 3rd and 4th swimmers did the same. First swimmer finished the last 150.
50 Easy

100/200/300/400 IM @ 15:00. Open turns @ end of each IM. If behind 1:30 pace, substitute stroke for free.
100 Easy

6 Rounds of:
* 100 Fly - 1:30 (1:28, 1:28, 1:25, 1:21, 1:17, 1:16)
* 50 Easy - 1:00
1:00 Rest
100 Timed Fly (1:12 - no drag suit)

200 Cool down

(4450 Total)

Saturday - swam @ hsv nat w/ Mary, Dave, Dave, Dave and Brandon.

500 IM, easy
400 IM Kick

16 x 25 IM Order - :30, odds easy, evens fast

At this point, Mary, Dave and I abandoned the whiteboard workout to join Brandon's workout.

10 x 50 - 1:00, 1-4 easy; 5-7 build; 8-9 fast; 10 fast (:30)

8 Rounds of:
* 200 Free - 2:15
* 150 Free - 2:15

I chickened out and pulled these. Made mostly 2:09s and 2:10s. Might have made it without the drag suit.

200 Cool down

(4800 Total)

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Swim Workouts

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