Monday, June 25, 2012

Monday June 25, 2012

305 days until Indy.

Skipped practice at Nitro last Thursday and swam 7 laps (2800 yards) at Barton Springs because I had an early morning meeting downtown.  On Friday we swam a tough lactate set at Nitro.  The pool was set up long course.  Tom coached.  I had my own lane, swimming next to David.

300 swim, 200 kick, 300 pull
8 x 100 @ 1:45, odds drill/swim, evens build to 90%
Main set, 100 easy active recovery after each repeat, no additional rest:
1 x 300 @ 9:00, went 4:02
1 x 200 @ 7:00, wen 2:37
1 x 100 @ 4:00, wen 1:12
1 x 50 @ 3:00, went :34
1 x 50 @ 3:00, went :32, which was I believe a practice PB
1 x 100 @ 4:00, went 1:11
1 x 200, failed on this one and went 2:46
100 easy

Saturday was a recovery day of sorts.  Stephen coached.  The pool was set up long course.

800 swim, 400 pull, 200 kick
4 x (4 x 50 kick @ 1:20, 4 x 50 drill @ 1:10, 4 x 50 swim @ 1:10), IM order; descended the last set of 4 x 50 free to :32
100 easy.

I went to my first yoga class on Saturday morning; some of the poses were challenging, but several incorporated rhomboid stretches and scapula exercises which were very familiar to me. I felt great afterwards but was a bit sore the next day, as expected.  

Sunday morning I swam 400 yards at Barton Springs with Anthony, Ginger, and Tricia.  This morning I swam at Nitro with Tom, Ginger, Tricia, and Larry.  Jordan coached.

300 swim, 200 kick, 300 pull, 200 swim
1 x 400, swam this moderate and went 5:44
2 x 200 kick
3 x 150 pull @ 2:30, descended from 2:00 to 1:57
1 x 50 easy
4 x 100 @ 2:45, held 1:21
5 x 50 kick @ 1:15
1 x 50 easy
4 x 100 @ 1:45, held 1:21
100 easy

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