Tuesday, February 14, 2012

Tuesday February 14, 2012

Swam at Nitro on Saturday with Steve, David, and Tom.  Stephen coached.  The pool was set up long course.

400 swim, 100 kick, 300 pull
10 x 50 @ 1:00, streamline off walls with six dolphin kicks; felt sluggish on these
Main set--pyramid:
2 x50
2 x 100
2 x 200
2 x 400 (pull)
2 x 200
2 x 100
2 x 50
Went on a :1:40 base on the way up; on the way back down we went on a 1:30 base and I felt stronger
10 x 50 @ 1:00, odds moderate, evens fast, went :40/:36
100 easy

On Sunday we swam 4000 yards at Barton Springs, wearing wetsuits of course; the air temp was 32, but the "winter mix" didn't begin falling until later in the morning,  My rhomboid was bothering me a bit but felt OK after we finished.

Monday's workout was mostly forgettable; we swam a fast 200 toward the end, and I went 2:16 which was a decent effort.  This morning I swam at Nitro with David, Tom, and Stefan.   Jordan coached.  It was an IM day, but as it turned out this was my strongest practice in quite awhile.  I felt only very mild discomfort in my rhomboid, so it appears to be healing. 

400 swim, 200 kick, 200 pull
1 x 350--25 fast/25 easy, 50 fast/25 easy, 75 fast/25 easy, 100 fast/25 easy; went 4:21 which was a bit faster than En2
2 x 250 IM (50 fly/50/back/50 breast/100 free)
3 x 150 @ 2:20, 100 free/50 kick; averaged 1:09 on the 100s and felt strong
4 x 50 @ :45, IM order
8 x 100 @ 1:30, odds IM, evens free; averaged 1:18-1:19 on the IMs, 1:09 on the free
200 easy

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