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Still partying like it's . . . 2012!

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I got to swim with Hannah and Rondi at Riverbank this morning. We continued with the vintage HVT workouts from 2012. Here’s what I did:

1200 lcm warmup:

  • 100 FR / 200 RIM k/d / 100 FR
  • 8 x 50 @ 1:15, 2 each stroke IM order, odds K, evens build swim
  • 4 x 100 @ 2:10, odds K fast, evens FR moderate


Main set—4 x 4
400 FR @ 6:20 [6:11]
2 x 50 FR @ 1:20
2 x 200 FR @ 3:20 [3:04, 3:06]
2 x 50 BR @ 1:30
4 x 100 FR @ 1:45 [1:31, 1:31, 1:30, 1:29]
2 x 50 BK @ 1:30
8 x 50 FR @ 1:00 [42s-45s, odds were consistently 2-3s faster than evens]
2 x 50 FL @ 1:30

4 x 100 @ 2:10, odds K fast, evens FR moderate
300 pull easy
200 IM kick/drill by 25
4 x 50 fast @ 1:30, IM order [:44, :44, :53, :39]
6 x 50 FR: 2 @ :50, 2 @ :55, 2 @ 1:00

Warmdown: (300 IM st/fr/st/fr by 50) + (75 IM st/fr by 12.5) + (25 IM), all easy and glideful

That was it! Happy weekend everyone!

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