Saturday, October 12, 2013

Saturday October 12, 2013

Yesterday's Fast Friday workout--

Warm up:
3 x 400 (75 free/25 no free, 75 pull/25 one  breath, 7r swim with fins/25 kick)
Main set:
12 x 100 @ 2:00, descend 1-5 and 7-11 from 60-100%, 6 and 12 easy; descended to 1:03 and 1:02
6 x 200 @ 4:00, 1 fast, 2 fast kick, 3 easy; went 2:14 and 2:11 (1:04/1:07)
12  x 50 as 3 sets of 4 @ 1:15

Today I shared a lane in the diving well with Larry, Kristy, Paul, and Sharon.

Warm up:
1200 total
Main set:
10 x 100 @ 1:15, averaged 1:09
10 x 50 @ 55, fly/free
8 x 100 @ 1:15, pull
8 x 50 @ :50, back/free
6 x 100 @ 1:15, averaged 1:10
6 x 50 @ :55, breast/free
4 x 100 @ 1:10, pull--made them
4 x 50 @ :45, free

5400

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