Monday, February 20, 2012

Progress

I have had strong workouts lately, and I attribute this, at least in part, to lifting only once weekly.  My rhomboid is feeling better despite a lot of work around the house this weekend.  The other bit of good news is that we will be training long course on Mondays and Fridays as the Nitro swimmers prepare for the Olympic trials. 

On Friday we swam a high quality set of 200s, 100s, and 50s.  Tom coached.  I swam with Steve, and Jeff.

Warm up
Transition set:
5 x 100 @ 1:45, 1:40, 1:35, 1:30, 1:25, then 1 x 100 easy
Main set:
3 x (1 x 200 fast.1 x 100 easy @ 6:00, 1 x 100 fast/1 x 50 easy @ 3:00, 1 x 50 fast/1 x 100 easy @ 3:00); went 2:38, 2:35, 2:34 for the 200s, which was approaching 400 race pace; went 1:15, 1:14, 1:16 for the 100s; and held :34s on the 50s
100 easy

We were not able to swim at Barton Springs on Sunday because of the recent heavy rains.  This morning I swam at Nitro with Steve, David, Zach, and Tom.  Stephen coached.  The pool was set up long course.

500 swim, 400 pull, 300 kick, 200 choice, 100 swim
3 x (10 x 50,  two each @ :1:00, :55, :50, :45, :40/1 x 100 easy), held :38s on all of the 50s
10 x 50 kick with fins @ 1:00

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