Saturday, September 28, 2013

Saturday September 28, 2013

Shared a lane with Nate, Kristy, and Joe in the main pool at UT.  Whitney coached.

Warm up:
4 x 250, :20 rest, odds fingertip drag, evens IM drill/swim
Main set:
3 x "pick your distance" @ 2:00/1:58/1:56/1:54...1:40, 50 easy between rounds.  Swam 150s through 1:50 on rounds 1 & 3 and through 1:48 on round 2, then swam 1:25s. Held 1:12 pace throughout rounds 2 & 3 (1650 race pace).  I led my lane and did not use the optional pull equipment on round 2 or fins on round 3.  A tough 4800 yard main set.

5800 yards

On Fast Friday I swam with Larry, Kristy, and Sloan.

Warm up:
1000 as a mix of free and IM
Main sets:
8 x 100 @ 1:45; descended the first 4 down to 1:06 and held that for the last 4
1 x 100 fast from a dive, went :59 (:28/:31)
8 x 50 @ 1:15; descended the first 4 down to :30 and held that on the last 4
1 x 50 fast from a dive, went :27
4 x 400 pull @ 6:00, descended to 4:37

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