Swam in the main pool at UT this morning with Dick and Pat, next to Larry, Jason, Chris, and Sharon. Chris and Pat are accomplished triathletes and very strong swimmers. The pool was set up long course. Whitney coached.
200 swim/100 back with buoy/200 free/100 breast with buoy/200 free/100 kick
4 x (1 x 400, 4 x 50 breath control--4/3/2/1, 1 x 100 kick), :30 rest between each repeat. Descended the 400s 5:55, 5:50, 5:33, 5:32. Felt some discomfort in my shoulder in the middle of the fourth one and backed off a bit.
1 x 800, felt strong throughout and went 11:09 (5:33/5:36), a practice PB and :05 faster than my time at long course Nationals in 2004. Very pleased with that swim.
Our main set on Fast Friday was 6 x (100 fast/200 easy @ 10:00); I swam five rounds before leaving for work and held 1:01 from a push off the wall. Attacked the walls and felt strong, but my left shoulder hurt a bit on these.
Thursday was a freestyle emphasis day; the pool was set up long course, and the main set was 16 x 100, odds @ 1:35, evens @ 1:30. Should have been able to hold 1:22 or better but cruised these and held 1:25. This was followed by 8 x 100, odds @ 1:30, evens @ 1:25. Made these, but my pace should have been faster.