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swimsuit addict

300s test set (thanks Patrick!)

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I had a good swim at Riverbank this morning with Rondi. I dug up a Patrick 3 x 300 test set workout and did that, more or less. Here’s how it went:

Warmup (1500 lcm):
1 x 400 (100 FR swim, 200 IM kick/drill by 25, 100 FR swim)
4 x 100 FR @ 2:00, gentle descend
4 x 100 kick (FL/BK by 25) @ 2:30, desc.
6 x 50 @ 1:10ish, 1 FR easy 4 IM build 1 FR easy

Test set:
3 x 300 FR @ 5:30 [4:35, 4:38, 4:37]
6 x 50 active recovery @ ascending intervals :50 > 1:15
[I knew I would average somewhere in between 1:30 and 1:35 per hundred on these--the only suspense was whether I would be rounding up or down to calculate my BASE. I was struggling on the last 300 and it did go through my mind that if I coasted it in for a 4:40, I would enjoy an extra :05 for my base intervals for the next month, or until whenever I repeat this. But I didn’t give in to that temptation!]

6 x 100 @ 2:30, done as 2 x (2 x 100 K, 1 x easy swim)

4 x 100 FR/BK @ 1:55, desc.

400 warmdown + play

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Updated April 2nd, 2014 at 08:17 PM by swimsuit addict

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