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I went to Masters workout again this morning (so this is all lcm), another balmy 60 degree morning in Memphis. I liked this one today, I'm partial to mid distance workouts even though I'm a sprinter - I feel like I need the endurance to get through the fast races. I also find this type of speed work more enjoyable than repeat 50's or 100's. Last one of the week - my daughter has a 3 day swim meet starting tomorrow so I'll be taking the weekend off. See you all Monday!

W/U (1000):

600 - 100s/200p
4x100 @ 1:30 - desc 1-4, get stroke count

Main (2100):

250 moderate @ 4:20
1x200 Fast @ 3:00

250 moderate @ 4:20
2x200 desc 1-2 @ 3:05

250 moderate @ 4:20
3x200 best average @ 3:10

150 easy

*For this set, my coach wanted me to go about 2:40 or under (or desc to 2:40 on the middle set of 200's). I went: 1 - 2:34, 2 - 2:44, 3 - 2:35, 4 - 2:39, 5 -2:38, 6 -2:36. For the best average I was supposed to hold 2:40, so I was able to go a little under which was good.

W/D (600):

600 w/ fins - 50k, 50s, 50dr choice - For this I actually learned a new drill today (you can teach an old dog new tricks). It was 1 arm fly (left), 1 arm fly (right), breaststroke pull w/ fly kick, breaststroke pull w/ 4-5 free kicks.

Total: 3700

Nothing too special about this one yesterday, it was a good mix that kept my attention, with some stroke count work. This was a Masters workout that my coach sent.

W/U (1500):

500 swim
400 RIMO - sc/k/d/s by 25
300 pull
200 IM k/d by 25
100 kick

Main (1800):

3X{
2x75 @ 1:30 - 50d/25build, 25b/50d
1x150 @ 2:00 (50 stroke count, 50 sc-1, 50 sc-2)
*My coach forgot to adjust for scm, so these are yards times. Add 5 or 10 sec for scm}

2X{
200 smooth @ 2:40 (again, adjust interval for meters)
3x50 n/s + desc 1-3 @ 1:00
4x25 golf score fast @ :30}

100 easy

Total: 3400

College group coach and I had to put all the lane ropes in ourselves, so only got about 45 minutes in the (really cold!) water today. Some good work though despite that.

Thursday, 6/13/2019 Pool Workout

100 fr 1:40
2x50 fr dr/sw 1:00
100 fr 1:40
4x50 bk/fr dr/sw 1:00
100 fr 1:40
6x50 bk/br/fr dr/sw 1:00
100 fr 1:40
8x50 IMO dr/sw 1:00

1x100 k fast 2:15
1 "lung buster" :45
2x100 k D1-2 2:15
2 "lung busters" :45
3x100 k D1-3 2:15
3 "lung busters" :45

6x50 dr/sw ez 1:00

2450m