Friday, October 19, 2012

Fast Friday October 19, 2012

Swam a 4500 yard IM workout on Wednesday but missed practice yesterday because of an early morning admission.  This morning I swam at UT in the main pool with Kristy and Keith.  Whitney coached.

Warmup:
1000 as 175 free/25 stroke
Main set, no additional rest:
15 x 200 @ 4:00 (last 5 were @ 4:30)--
1-5 as 50 fast/150 easy, went :31, :30, :30, :29, :29
6-10 as 100 fast/100 easy, went 1:04, 1:03, 1:03, 1:02, 1:02 and felt strong
11-15 as 200 fast, went 2:16, 2:18, then began to fail and held 2:21
100 easy

4100

The 5 x 100s have always been a stand alone set for me, usually on 5:00, and my stroke usually begins to fall apart toward the end.  I had wanted to hold the 200s around 2:16, but  given that we swam them on a 4:00 interval immediately after the lactate 100s, I was satisfied with the results.  Hoping to swim the last three repeats stronger next time.

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