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swimsuit addict

Fun with ladders

Rating: 3 votes, 5.00 average.
I had a good workout this morning at Riverbank, and enjoyed swimming with lots of friends--I think it might have been the first time since before Thanksgiving that I got to share a lane with Rondi, John, and Hannah all in one morning! I continued this week’s pwb-HVT theme with the main set from “Ladder Land” (2012’s week 37). (Why that week? Because I came across a printout of it when cleaning up my study, liked it, and put it in my swimbag.) Here was my interpretation:

Warmup (1000 lcm):

  • 350 (100 FR, 200 IM k/d by 25, 50 FR)
  • 4 x 100 FR @ 2:00, gentle descend
  • 5 x 50 @ 1:10, 1 easy FR, 4 IM order build each 50


Ladder:

  • 100 FR @ 1:40 [1:32]
  • 200 IM d/b by 25 @ 4:00
  • 300 FR @ 5:00 [4:47]
  • 400 IM k/b/d/f by 25 @ 8:00
  • 500 FR @ 8:20 [8:02]
  • 400 IM @ 7:20 [didn’t get time—too much lane congestion]
  • 300 FR @ 5:30
  • 200 IM fast @ 3:40 [3:22]
  • 100 FR @ 1:50


5 x 200 FR, odds pull, evens swim

5 x 100 BK/BR @ 2:05

100 warmdown + play

Riverbank was hot and crowded this morning. The triathletes seem to have all come back at once. But I enjoyed the good company and energy in our lane—it’s always fun to circle with friends!

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