Monday, February 18, 2013

Monday February 18, 2013

Tried a massage for the first time on Saturday, a mix of Swedish and deep tissue; I was skeptical at first, but I really liked the results.  Lifted moderate weights on Sunday.  This morning my shoulder(s) felt strong, probably at 85-90%.  Shared a lane with Kristy, Joe, Larry, and Sharon.  Whitney coached.

Warm up:
300 swim as 75 free/25 stroke, IM order
4 x 25 no breath underwater, with fins
300 pull as 75 free/25 scull
4 x 25 swim no breath
Main set:
12 x 50, 1-5 @ :37, 6 easy, 7-11 @ :37, 12 easy
12 x 150 @ 2:10, descending in groups of three; averaged 1:53, 1:48, 1:46, then on the last three went 1:44, 1:43, 1:41
6 x 50 kick with fins @ :40
6 x 150 pull @ 2:10, descended from 1:53 to 1:41
Final set:
12 x 50 @ 1:00, odds 200 race pace, evens easy; went :31, :31, :30, :29, :29, :29
100 easy

5100

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