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Alex's swim journal

50s at 200 pace: back and breast

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by , January 23rd, 2014 at 04:48 PM (197 Views)
Another 3000-yarder: Last night I did some more 50s at goal 200 pace. This time for back and breast. I managed to be around :45-:47 for the backstroke (as nearly as I could tell from where we were in the pool relative to the pace clock), which is a a couple of seconds faster than last week... but, of course, I hadn't tired myself out with a fly set right before it. I think I might follow this pattern next week too and up the reps to 14 per stroke. Here's what I did:

WU (800)
400 EZ
4 x 100 IM on 2:00
Master's minute

MS (1400):
12 x 50 BK on 1:10
100 recovery
12 x 50 BR on 1:10
100 recovery

CD (800)
400 IM EZ (7:10)
400 EZ

Today Scotty and I got in over lunch and did the 80 x 25 workout one last time before tapering for Sunday morning's meet. My fly felt a lot better today... I was bringing some of the 25s in at :22 with 3-4 dolphins and 5-6 strokes, some of them came in :19-:20 with 3-4 dolphins and 7-8 strokes. The workout was 3500 total:

WU:
400 EZ free
6 x 100 drill and/or stroke

MS:
20 x 25 fly on :45
100 recover
20 x 25 BK on :45
100 recovery
20 x 25 BR
100 recovery
20 x 25 fr on :30
100 recovery

CD: 100

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