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7/6 5:30am LCM

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by , July 6th, 2009 at 09:37 AM (1051 Views)
Swam solo. Water was warm again.

This is a bit of a middle taper workout. I'm swimming in the St Pete Masters LCM meet next weekend. I've entered the 50, 100, 200, 400, and 1500 free, and 50, 100, and 200 back. The 1500 and 400 and the first events on Sat and Sun, respectively, so they may wipe me out for the other events. I hope I swim better than I did today. I'll continue to ease up the rest of the week, since this may be my only LCM competition this year.

Warm up [600/600]
600 choice

Set 1 [600/1200]
4 x 50 on 1:00 drill
1 x 200 kick/swim by 50
4 X 50 on 1:00 BUILD

Set 2 [800/2000]
2 x {
1 x 200 on 3:15 -- pull, no paddles w/ snorkel
4 X 50 on :45 desc 1>4
Set 3 [1400/3400]
4 x 200 on 3:30 broken w/ 10 sec rest

  1. 50-50-100
  2. 50-100-50
  3. 100-50-50
  4. 50-50-50-50

4 x 100 1:50 broken w/ 5 sec rest

  1. 25-25-50
  2. 25-50-25
  3. 50-25-25
  4. 25-25-25-25

4 X 50 on 1:00 choice easy/hard by 25

Set 4 [400/3800]
2 X 50 on 1:30 FAST
4 X 25 on :45 FAST

200 EASY

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Tags: taper
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Swim Workouts

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