Monday, September 23, 2013

Monday September 23, 2013

Swam at UT this morning with Kristy and Sloan.  Whitney coached.  Monday workouts begin at 5am, which is very early, but I was just happy to see the end of a long call weekend.

Warm up:
2 x (250 free with underwater turns/150 pull/50 kick)
Main set:
2 x (50/100/150/200, 1:00 rest, 4 x 300); round one swam the ladder on a 1:20 base and pulled the 300s on 4:00, descending to 3:35; round two swam the ladder on a 1:15 base and swam the 300s with fins on 3:45, descending to 3:27.
8 x 75 kick @ 1:30
100 easy

The pool was closed Saturday because of a home football game, so I swam with Kristy in the outdoor 25 meter pool at Life Time.

Warm up:
800 swim
600 pull
Main set:
3 x 300
3 x 200
3 x 100
Swam these on a 1:30 base and held 4:15, 2:45, 1:18-1:20

I missed Fast Friday because of an early hospital consult, but I needed a recovery day after Thursday's main set of 4 x (9 x 100 @ 1:20).  I shared a lane with Larry and Jared and led the first three rounds.  I averaged 1:10-1:11.  I pulled the fourth round (buoy only).  With a 1500 warm up, this was another 5000 yard workout.

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