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Alex's swim journal

4000 SCY; 2 pyramids on top of a plateau

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by , August 21st, 2015 at 05:10 PM (1821 Views)
4000 SCY/ 75 mins. Began this one with a hard climb (the kick set) before ascending the plateau and (re)discovering the pyramids.

Warm-up (1200/20:00)
6 x 200 fr on 3:20 (evens w/ pull buoy)

Kick set (600/10:00):
6 x 100 kick on 1:40 (w/ long fins: front w/ board, side, bk streamline, repeat)

Plateau (1000/19:00)
4 x 250 on 4:30 (swum as 200 bk + 50 fr recovery)*
1:00 rest

Pyramid set (1000/20:00)**:
2 x thru:
25 fr on :30
50 fr on 1:00
75 fr on 1:30
100 fr on 2:00
75 fr on 1:30
50 fr on 1:00
25 fr on :30
100 EZ bk recovery on 2:00

Cool-Down (200/4:00):
4 x 50 EZ fr on 1:00

*This was tough, I was way stiffer on this set than when I did it earlier in the week, backstroke just felt labored and not at all smooth, so I had a hard time making the intervals.
**Been a while since I've done a pyramid; tried to hold that 1:20/100 pace throughout, but the 75s were around 1:01 and the 100s came in at 1:22. Again, just feeling a bit off today. Maybe it was the altitude up there on top of figurative mountain.

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