Sunday, March 3, 2013

Fast Friday March 1, 2013

Swam a practice personal best on Friday in the 200, then repeated it twice for good measure.  Shared a lane with Keith, Jason, and Dick.  Whitney coached.  My shoulder is about 95% and continues to improve with rehab.

Warm up:
500 swim/400 pull/300 kick/200 IM/100 with two strokes fast off each wall
Main set:
8 x 200 @ 4:00, odds fast, evens easy (basically lactate 200s on 8:00); went 2:13, 2:10. 2:11. 2:11.  I have never been faster than 2:12 in practice.  Felt strong on these and held my stroke together well.
8 x 100 @ 2:00, odds fast, evens easy (basically lactate 100s on 4:00); held 1:02
8 x 50 @ 1:30, held :29


I have entered the March Madness meet at Rice next Saturday and am planning to swim the 500 and the 200.  I will be unshaved and untapered but am hoping to better my times from short course Nationals last spring (5:42.43 and 2:06.16). 

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