Wednesday, November 14, 2012

Wednesday November 14, 2012

Swam at UT in the main pool with Dick and Jeff.  Whitney coached.

Warm up:
400 as 50 free/50 IM
300 as 100 kick/100 IM/100 kick
200 as 50 free/50 IM
100 IM
Main set:
10 x 50 @ :45, fly/free
8 x 75 @ 1:05,  back/free/back
6 x 100 @ 1:30, breast/free.breast.free
4 x 125 @ 1:50, 100 free fast/25 kick, held 1:04-1:05 (below 500 race pace)
1 x 1000 with fins as 100 kick/25 swim fast
1 x 800 pull, buoy only, build by 200; I negative split this 4:57/4:43 which was a very strong effort for me

5000

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