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Thursday, April 10

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
8 x 25 shooters w/fins @ :45
50 EZ
4 x 25 burst + cruise @ 1:00
100 EZ

Main sets:

30 x 25 breast w/fins @ 100 pace @ :40
-- aimed to hold 14s
-- missed on #12, but just took an extra :40 rest
250 EZ

20 x 25 back w/fins @ 100 pace @ :40
-- only took 5 kicks to use the arms more
-- aimed for 13s
-- made them
-- should do these on :35
-- wanted to do 10 more, but I had to get out and head to Lil Fort's track meet
100 EZ

Total: 2750


I wasn't sure if I could do three race pace days in a row (haven't done that since the move), especially after weights. But apparently that Hackett set isn't too taxing. I may try some more 100 pace tomorrow.

Lil Fort won both the 800 and mile at her track meet. This was her first track race (or virtually any race) since last July. She's not at her top speed yet, but at least improving. Of course, her mommy has been struggling for awhile too. I'm glad I kept going to meets because at least she saw me persisting/persevering.

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Updated April 11th, 2014 at 10:18 AM by The Fortress

Swim Workouts


  1. Water Rat's Avatar
    What interval are your 25s on. are they all 100 pace or just the odds/evens
  2. The Fortress's Avatar
    Quote Originally Posted by Water Rat
    What interval are your 25s on. are they all 100 pace or just the odds/evens
    Sorry, forgot to put that. Interval is :40. Pure USRPT would call for :20 rest, but that's a pretty tough for drop dead masters sprinters. They are all on 100 pace. If you miss one, you skip the next rep and then carry on. It's OK to "fail."
    Updated April 11th, 2014 at 10:34 AM by The Fortress