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Alex's swim journal

Ladder sets...

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by , August 24th, 2015 at 08:49 AM (2349 Views)
I climbed the ladder 3x today, and was exhausted toward the end of the third one. This gives me a pretty good idea about where my fitness is starting out this year too... from here I should be able to reduce the rest intervals or perhaps even do longer distances (starting with 4 x 50 and ending with 1 x 400), all while trying to get down to that mythical pace of 1:20/100.

WU (1000/19:00):
400 EZ fr on 7:00
4 x 100 fr on 1:45 (1:25-1:27)
4 x 50 fr on 1:00 (:40-:41)
1:00 rest

MS (2400/48:00):
8 x 25 fr on :30 (:18-:19)
4 x 50 fr on :1:00 (:39s)
2 x 100 fr on 2:00 (1:22, 1:21)
1 x 200 fr on 4:00 (2:49)
8 x 25 fr on :30 (:18-:19)
4 x 50 fr on :1:00 (:39s)
2 x 100 fr on 2:00 (1:21, 1:20)
1 x 200 fr on 4:00 (2:48)
8 x 25 fr on :30 (:18-:19)
4 x 50 fr on :1:00 (:39s)
2 x 100 fr on 2:00 (1:23, 1:23)
1 x 200 fr on 4:00 (2:55)

CD (300/6:00):
4 x 50 EZ fr on 1:00
100 EZ bk on 2:00

TOTAL: 3700 SCY/73 mins

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