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Friday swim -- 4200 (hard building to very hard)

Posted By: KP
Date: Monday, 15 June 2009, at 12:57 p.m.

Today was some of the fastest swimming I have done since 2005. Not sure where that came from. Maybe it's because I took a couple days off in the water and/or because the anticipation of traveling to IM is fun and motivating. Perhaps there is just enough rest to make it so. No matter, good swim.

150 ez
12x25 on 30sec
3x100 as (50k, 50str)
6x50 on 60sec

MAINSET: descending efforts from hard to very hard on 300s & 200s

300 in on 4:00 out on 4:30
6x25 on 30sec
300 in on 3:55 out on 4:30
6x25 on 30sec
300 in on 3:50 out on 4:30
6x25 on 30sec

1min RI

200 in on 2:45 out on 3:00
4x25 on 30sec
200 in on 2:40 out on 3:00
4x25 on 30sec
200 in on 2:38 out on 3:00
4x25 on 30sec
200 in on 2:37 out on 3:00
4x25 on 30sec

1min rest

100 in on 1:15 out on 1:40
100 in on 1:14 out on 1:40
100 in on 1:14 out on 1:40 (missed it!)

3x100 as (50k, 50str)

TOTAL 4200

coach KP

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