Saturday, February 23, 2013

Saturday February 23, 2013

Yesterday was Fast Friday; the main set was 30 x 100 @ 2:00, broken down into six rounds of five, 1-4 fast and 5 easy.  Rounds 1, 3, & 5 were swim, round 2 was pull, round 4 was kick (fins optional), and round six was choice.  I completed four rounds before leaving for work and averaged 1:05-1:06 (1:15 on the kick repeats).

This morning I shared a lane in the diving well with Larry, Kristy, and Sharon.  Whitney coached.

Warm up:
4 x (300 swim as 75 free/25 stroke IM order, 100 kick IM order)
Main set:
2 x (4 x 400 @ 1:00 rest),  #1 100 fast/300 aerobic, #2 200 fast/200 aerobic, #3 300 fast/100 aerobic, #4 400 fast; pulled round 2 with a buoy only.  Maintained a sub 1:10/100 pace for all of the fast swims and went 4:35 and 4:37 on #4 and #8.
Final set:
8 x 50 @ 1:00, IM order, #1 as four strokes fast, # 2 as 25 fast/25 easy

5400

Six weeks until Zones.

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