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Mon-Thur, Nov. 6-9

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Monday: Swim/SXCY @ LA Fitness


I felt like hell. Just did 2200 all easy


Tuesday: Swim/SCY/Solo @ LA Fitness

Stiff felt sore and tired from the hard weekends over the weekend. So I stuck with 100 pace work.

Warm up:

600 various
100 scull
100 caterpillar fly drill
50 EZ
1 x 50 burst + cruise

20 x 25 IM order @ :40 @ 100 pace
200 EZ

20 x 25 breast @ :40 @ 100 pace
200 EZ

20 x 25 dolphin kick @ :40 @ 100 pace
200 EZ

Total: 3000




Wednesday: Swim/SCY @ Pitt

Warm Up:

400 various
8 x 50 drilly kicky things @ 1:10
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

8 x 50 IM order, build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fly w/fins fast @ :45 (10, 10, 10, 11)
1 x 50 EZ @ 2:00
1 x 100 fly or IM fast (skipped it, dead from the fast flys) @ 2:00
1 x 50 EZ @ 2:00

8 x 50 IM order build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fast back w/fins @ :45 (kicked it, did all 10s)
1 x 50 EZ @ 2:00
1 x 100 fast back or IM @ 2:00 (cruised a 50) @ 2:00
1 x 50 EZ @ 2:00

8 x 50 IM order build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fast breast w/fins @ :45 (12, 13, 12, 13)
1 x 50 EZ @ 2:00
1 x 100 EZ (cruised it)
1 x 100 EZ

Total: 3200


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


I wasn't sure what to do with the three rounds of 8 x 50 IM ... I didn't want to just cruise all of them but the interval was kinda tough for stroke work. I used fins and did # 1, 3 and 6 @ 100 pace each round and cruised the others. After the four fast 25s, I was dead and in no shape to do the fast 100s assigned. Drop dead sprinters need rest! Anyway, between the 9 x 50 @ 100 pace and the 12 x 25 fast, I felt like I got a plenty hard workout.

I am heading to Canada today for a wedding, so will be out of the water for a few days.


Add on:

Thursday

6 miles on the treadmill
1000 EZ

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Updated November 9th, 2017 at 03:34 PM by The Fortress

Categories
Swim Workouts

Comments

  1. pwb's Avatar
    I am heading to Canada today for a wedding, so will be out of the water for a few days.
    Enjoy. You know, they do have pools in the Great White North
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    Enjoy. You know, they do have pools in the Great White North
    Hmm ... not where I was in the remote wilderness about 1:40 from Montreal. I didn't even step outside for a hike because it was absolutely freezing.