Monday, February 11, 2013

Monday February 11, 2013

53 days until Zones.  Planning to swim the 500 on Saturday and the 1000 on Sunday. 

Swam at UT in the diving well with Kristy, Sloan, Sharon, and Andrea.  Whitney coached.  I lifted moderate weights yesterday and am really seeing progress with respect to my shoulder.  I am still doing my rotator cuff exercises with the bands daily.  I even swam some full stroke fly today. 

Warm up:
400 free, 200 one arm IM, 400 pull, 200 IM kick
Main set--led my lane and made all of the intervals:
5 x 200 @ 2:40, cruised these and held 2:30
5 x 50 @ 1:00, fly/free
4 x 200 @ 2:35, cruised these and held 2:27
4 x 50 @ 1:00, back/free
3 x 200 @ 2:30 pull, made them
3 x 50 @ 1:00, breast/free
2 x 200 @ 2:25, made them
2 x 50 @ 1:00, free
1 x 200 @ 2:20, went 2:17-2:18
1 x 50 kick, 1 x 50 easy
1 x 600 with fins as 25 underwater/25 back/100 kick--only had time for 300 before the men's team dove in

5300

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