Saturday, March 31, 2012

Friday March 30, 2012

Yesterday was IM day; the main set was 4 x (25 stroke/25 free, 50 stroke/50 free, 75 stroke/75 free, 100 stroke/100 free). Struggled through this set, feeling pretty sluggish. This was followed by 2 x (200 pull @ 3:00/200 IM @ 3:30). I went 2:21 on the pull 200s, 2:42 and 2:36 on the IMs.

This morning I swam at Nitro with Steve, Anthony, David, Jeff, and Kirk. The pool was set up long course. Tom coached.

400 swim, 200 kick, 400 pull
Transition set:
8 x (1 x 50 kick @ 1:15/1 x 100 @ 1:55, 1:50, 1:45, 1:40, 1:35, 1:30, 1:25, 1:20); held 1:18s on the 100s and felt very strong
Main set:
2 x 50 @ 1:15, breath control (breathing every 7)
4 x 50 @ 1:15, fast
1 x 50 easy
2 x 50 @ 1:15, breath control
3 x 50 @ 1:15, fast
1 x 50 easy
2 x 50 @ 1:15, breath control
2 x 50 @ 1:15, fast
1 x 50 easy
Held :34s on the fast 50s (200 race pace)

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