Monday, December 17, 2012

Monday December 17, 2012

I missed Saturday's practice at UT due to call responsibilities, but I lifted moderate weights that evening and then swam the following morning on my own at Life Time in the indoor 25 meter pool. 

Warm up:
600 swim, 400 pull
Main set:
28 x 100, 1-10 @ 1:40 (swam these moderate and averaged 1:22), 11-20 @ 1:30 (felt strong on these and held 1:19, my best set on this interval), 21-28 pull (buoy only) @ 1:25 (held 1:19).  I rested for about 2:00 after #10 and #20.
100 easy

3900 meters

This morning I swam at UT in the main pool with Joe and Kristy.  Whitney coached.

Warm up:
300 swim, fingertip drag
200 as 100 kick on right side/100 swim right arm only
300 pull
200 as 100 kick on left side/100 swim left arm only
Transition set:
6 x (1 x 100 with 8 breaths/75 build/50 kick/25 fast, :15 rest between repeats)
Main set:
2 x (1x 300/3 x 100/1 x 200/2 x 100), 1:15 base, 50 easy @ 2:00 between rounds.  I swam the first round, leading my lane, and went 3:36/1:10s/2:24/1:10s, my best effort yet on that interval.  I pulled the second round (buoy only) behind Joe and went 3:33/1:09s/2:21/1:09s.
16 x 25 @ :30, odds kick, evens swim with one breath
100 easy

5000 yards

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