Friday, December 28, 2012

Friday December 28, 2012

Skipped practice this morning because I needed to catch up on some work, but I actually trained pretty hard this week despite the holiday and probably needed a day off anyway.  On Monday I swam at Nitro with David and Stefan because UT was closed; we had a very good practice that morning:

Warm up:
1000 SKIPS
Main set (one of my favorites):
4 x (4 x 150), round 1 @ 2:20, round 2 @ 2:10, round 3 (pulling with a buoy only) @ 2:00, and round 4 @ 1:55.  Swam 100 easy between rounds.  Held 1:47s on the first two rounds, 1:45s on the third round, and 1:44-1:45 on the fourth round, a PB on that interval.

3800 yards

Wednesday was a 5000 yard IM workout at UT.  Yesterday I swam in the main pool with Jared and Christina, next to Larry and Sharon.  Whitney is off this week, so Chris coached. 

Warm up:
2 x (300 swim/50 right arm/50 left arm/300 pull/50 kick on right side/50 kick on left side)
Main set #1:
2 x (4 x 50 @ :40/3 x 50 @ :35/2 x 50 @ :32.5/1 x 50 easy @ 1:00); I didn't make the 50s on :32.5.
1 x 1200 pull, build by 400s.  I used a buoy, no paddles, and went 5:00, 4:55, and 4:45.
Main set #2:
4 x (4 x 50 kick with fins @ :40/1 x 50 swim with fins @ :35)
8 x 25s @ :30, IM order, odds drill, evens fast
100 easy

5100 yards

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