Thursday, February 28, 2013

Thursday February 28, 2013

Swam a 4500 yard IM workout yesterday.  This morning I shared a lane with Ande, Larry, and Jason in the main pool at UT.  Whitney coached.

Warm up:
800 free, underwater flip turns at the far end
Main set:
4 x 400 as 200 pull/:10 rest/200 swim, negative split and descend, 1:00 rest between each 400; fastest was 2:16/2:15
100 easy
4 x 200 as 100 pull/:10 rest/100 swim, negative split and descend, :30 rest between each 200; fastest was 1:04/1:04
100 easy
Second set:
16 x 50, 1-4 & 9-12 kick @ :50, 5-8 & 13-16 DPS (averaged 12 strokes/length)
Final set:
800 free, underwater flip turns at the far end

5000

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