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