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swimsuit addict

An IM morning

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This morning I coached the TNYA workout at John Jay, then hopped in the pool for a solo swim during the college’s lap hours, which once again begin conveniently as soon as our practice ends. (During the college swim season the schedule was a little different). Since I enjoyed Patrick’s HVT workouts so much last week, I decided to continue with them—today’s was 2012.38.1. These are giving a needed boost to my swimming intensity, as well as some variety. I felt like I was getting away with something by choosing do the IM test set on a short-course day, but it was still plenty hard! Here’s how it went:

Extended warmup
600 scy (200 FR, 300 IM k/d/d/, 100 FR scull/single arm)
6 x 100 @ 1:50 w/Zura fins, odds K various, evens FR swim with paddles
6 x 75 @ 1:30, odds bilateral breathing, evens smooth/build/fastish by 25s
6 x 50 @ 1:10, 1 & 6 cruise FR, 2-5 IM build

IM test set
1 x 400 IM fast @ 6:40 [6:10, took this out a little slow (1:34 to first BK breakout)]
6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
1:20 rest
1 x 400 IM fast @ 6:40 [6:04, 4 seconds faster on FL split]
6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
1:20 rest
1 x 200 IM fast @ 3:20 [2:53]
6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
1:40 rest
1 x 100 IM fast @ 1:40 [1:20]
6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55

450 warmdown + play

That was it. I had not just my own lane but my own entire pool for this workout--it was just me and the pool vacuum the entire time. (I won all our races!)

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Updated April 8th, 2014 at 01:13 PM by swimsuit addict

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