Monday, September 2, 2013

Monday September 2, 2013

Swam at UT with Kristy, Jared, and Sharon and led my lane for most of the workout.  Whitney coached.

Warm up:
4 x (150 free/25 kick/25 non free)
Main set:
4 x 400 @ 5:30 as 100 fast/300 aerobic, 200 fast/200 aerobic, 300 fast/100 aerobic, 400 fast; went 4:44 on the last one
4 x 25 @ :45, IM order
4 x 300 pull @ 4:00 as 75 fast/225 aerobic...300 fast; went 3:28 on the last one
4 x 50 @ 1:30 IM order
4 x 200 kick @ 3:45-4:00, no fins, as 50 fast/150 aerobic...200 fast
4 x 75 @ 2:00 IM order; went :46 on the last one (free)
4 x 100 @ 1:40 as 25 fast/75 aerobic...100 fast; went 1:02 on the last one

Lifted weights on Friday evening.  Since we didn't have Saturday practice at UT, I swam in the outdoor 25 meter pool at Life Time; the water temperature was in the mid 80s, so this was good preparation for my 5K postal next weekend in Georgetown.  I swam a set of 5 x 800s, the first one on 12:30, the rest on 12:00.  I held 11:25s on the last four.  I plan to maintain a 1:27.5 pace/100 which will produce a sub 1:13:00 5K.  Yesterday I swam 4,000 at Barton Springs with David G., my former training partner from Nitro.  

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