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400 warm-up
50 fly on 1:00
100 (50 fly/50 back) on 1:40
150 (50 fly/50 back/50 breast) on 2:20
200 on 3:00 (200 broken IM - second 25 of each 50 is free)
250 on 3:40 (100 fly/50 back/50 breast/50 free broken)
250 on 4:30 (100 breast, 50 free, 100 breast)
300 on 5:20 (200 breast, 100 free)
350 (200 breast, 100 free, 50 breast)
6 x 100 (even breast/odd free) on 1:45
4 x 50 cool-down
Total distance: 2850yd/1.62mi
350 warm-up
3x450 on 6:30 (repeated about 6:05)
4x225 on 3:15 (repeated about 3:00-ish)
4x100 on 1:30 (repeated between 1:15 and 1:20)
4x50 cool-down
Total distance: 3200yd/1.82mi
Well, it's done. And it didn't hurt as much as I thought it would. Makes me wonder what it would be like if I had actually trained for it...
Anyway, we did a 20 minute swim (I swam 1450yds), a 10km bike, and 5km run. I was pretty slow on my transitions and Mimi and I got lost in the woods on the run so it took me longer than it should have... We weren't timing it anyway. I know I finished the whole thing in under an hour and a half, but that's the best estimate I have. Now I just have to take a nap and stay hydrated for the big party tonight....
450 warm-up
5 x 200 IM on 3:30 (repeated 3:05)
5 x 100 IM on 1:45 (repeated 1:30)
6 x 50 stroke IM order, no free on :55
4 x 25 free, towing a swimmer behind you on :45
4 x 50 cool-down
Total distance: 2550yd/1.45mi
Felt way better today - was able to really focus on stroke technique. My feeling better comes just in time for our triathlon tomorrow. I'm skerred. I haven't trained for it at all!
400 free warm-up
1 x 450 free on 6:30
2 x 225 free on 3:15
4 x 100 free on 1:35
5 x 2:30 swims: 4 x 175 free, 1 x 200 free
5 x 1:15 swims: 2 x 75 free, 1 x 100 free, 2 x 75 free
4 x 50 cool-down
Total distance: 3200yd/1.8mi
I felt like I weighed a half-ton in the water today. Not a fun swim, and most certainly not a good swim.
300 warm-up
4x200 free on 3:30 of 100 sprint, 100 easy - went 1:14, 1:14, 1:16, 1:13
4x(1x75 ,1x50) dolphin kick on 1:20
4x100 free on 1:30 of 50 sprint, 50 easy - went :34, :34, :35, :35
3 x 50 cool-down
Total distance: 2150yd/1.22mi
Felt like crap today - very sore. I was swimming really hard on those sprints but had really slow times. Yuck.
Evening workout:
400 free warm-up
200 kick
4x100 free warm-up on 1:30
3x200 fly (50 swim/50 kick)
4x50 breaststroke pull with paddles and buoy
400 free with paddles
Total distance: 2200yd/1.25mi
250 warm-up
16 swims, starting with the 200 IM
Interval started on 3:15 and went down to 2:00
Every time you didn't make an interval you decreased 50yd
So I did:
200 IM on 3:15, 3:10, 3:05
150 IM (omitted breaststroke because my adductor was twingy) on 3:00, 2:55, 2:50, 2:45, 2:40, 2:35, 2:30, 2:25, 2:20
100 IM (doing dolphin kick instead of breaststroke) on 2:15, 2:10, 2:05, and 2:10
Also did a length on the bungee belt... almost made it to the flags!
Total distance: 2800yd/1.6mi
Noticed that my fly entry problems (it's really hard to keep my hands from coming together when they should be staying at shoulder width) are probably due to the direction of momentum of my arms on the recovery. When I made an effort to swing my arms forward instead of forward and together my hands were at the proper width on my catch. Sweet!
Morning
300 warm-up with paddles
4x50 free on 1:00
3x550 free on 8:00 (repeated 7:35-ish)
2x450 free on 7:00 (repeated 6:15-ish)
4x50 cool down
Total distance: 3250yd/1.85mi
Afternoon (guessimation):
200 or 300 warm-up with paddles
200 freestyle drill
4x100 free on 1:30
8x50 fly on :55
500 free
300 free
Total distance: 2050-ish yds/1.2-ish mi