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Alex's swim journal

Aerobic backstroke set

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by , November 20th, 2013 at 12:29 AM (1274 Views)
Did over 2000 in backstroke tonight; and am signing up as we speak for the SCM state meet in which I'll do 4IM, 50-100-200 BK. So I figured it would be good to put in a lot of back work, something I haven't focused on since Saturday. I also wanted to be in the moderate pace, but short rest, aerobic zone... I really didn't feel the lactic acid building up too badly, which surprised me and means my paces are getting better. Here's what I did:

WU (1000):
400 fr/pull (alt. by 200s)
400 bk/pull (alt. by 200s)
4 x 50 fly on 1:00 (:49s)
1:00 rest

MS1 (1000):
4 x thru
200 BK + 50 pull recovery on 4:30 (desc. the bk... 3:20, 3:18, 3:14, 3:11)
straight into...

MS2 (1000):
5 x 100 BK on 2:00 (1:32-1:37), then straight into...
5 x thru
50 fr recovery + 50 BK on 2:00 (BK were :44-:46; mostly :44-:45)

CD (1000):
200 fr recovery
100 BK pull, EZ
4 x 50 fly on 1:00 (:48-:49)
200 fr recovery
200 six kick and switch drill, fr and bk
100 EZ and out

4000 SCY/82 mins

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