Tuesday, November 15, 2011

Friday November 11, 2011

Swam at Nitro yesterday with David and Tom, next to Kirk and Zach.  Stephen coached.   I modified the workout, replacing IM repeats with free.

500 swim
3 x (1 x 100 DPS @ 1:40,1 x 100 with strong kick @ 1:40, 1 x 100 @ 1:15)
20 x 25 @ :40, dolphin kick, odds underwater
12 x 100, odds @ 1:20--held 1:10, evens @ 1:30--held 1:12
2 x 200 pull
200 easy

This morning the pool was set up longcourse.  Tom coached.  I shared a lane with Anthony and Jill.  Still not 100% but feeling stronger every day.  I plan to resume lifting weights this weekend.

400 swim, 200 kick, 300 pull
4 x (1 x 50 kick @ 1:20, 2 x 50 swim @ :55)
Main set, no additional rest:
4 x 50 @ :45
1 x 200 @ 3:20, went 2:55 but felt smooth
4 x 50 @ :50
1 x 200 @ 3:10, went 2:55
4 x 50 @ :55
1 x 200 @ 3:00, went 2:54
4 x 50 @ 1:00
1 x 200 @ 2:50, went 2:45
4 x 50 @ 1:05
1 x 200 fast, went 2:41
100 easy

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