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April 2008 - Posts

Wednesday, April 30, 2008 11:46 AM

Quality Over Quantity

Fri 25 Apr: 2k shakeout swim after a morning run Tue 29 Apr: pro club masters. 3700 yards warm-up: 200 4x250 as 150 swim (1:09-1:10 pace), 50 kick, 50 drill 4x150 Pull as 100 breath control, 50 DPS 2x(2x300 @ 4:00 descend, 3x50 bk @ :50) -- 3:25, 3:22,
Posted by chris | 0 Comments
Wednesday, April 23, 2008 9:55 AM

Seconds in the water can mean minutes on the bike...

Tue PM: "half mile Tuesday" at Pro Club Masters. 3700 yards. 60 minutes. warm-up: 200 swim, 200 kick, 200 pull, 200 drill 800 pull, DPS 2x400 @ 5:30 build by 200 (4:39, 4:34) 4x200 @ 2:35 (2:10, 2:12, 2:11, 2:10) 4x25 @ :30 FAST (13 13 13 13)
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Tuesday, April 22, 2008 3:45 PM

catch-up post

Sun 12 Apr: masters meet at Federal Way. about 6500 yards. 500 SCY in 5:12 50 free leading off a relay in 25-low 1650 in 17:48 lots of warm-up and cool-down Tue 15 Apr: Pro Club Masters. 60min. 3500 yards warm-up: 400 swim, 300 kick, 300 pull main set:
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Friday, April 11, 2008 11:12 AM

taper?

Fri 11 Apr: solo AM workout at Pro Club. 2750 yards long warm-up: 200 fr, 200 bk, 200 K w board, 200 K no board, 200 P, 200 P back 2x4x50 descend (33, 33, 31, 31; 34, 33, 31, 30) w/ ez 100 bk after each set 4x100 @ 1:45 "smooth race pace" (64,
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Thursday, April 10, 2008 10:20 PM

almost meet time

three days until the PNA Champs where I should be comfortably under the USAT time cuts of 5:19 for 500 SCY and 18:01 for the 1650. Fri 4 Apr: solo evening swim at Pro Club. 2k yards Sat 5 Apr: swim w/ Ben at Evans Pool including some video. 2500 yards
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Wednesday, April 02, 2008 1:08 PM

a solid workout

Wed 2 Apr: at Samena w/ Dave, 1:25, 6100 yards warm-up: 1000 10x50 @ :45 targeting :32-34 100 ez main set: 10x200 @ 2:20 (2:13 fo rthe first, then 2:15-2:16 the rest of the way) 300 ez pull: 5x400 @ 4:50 cool down 200 Dave emailed the main set to me last
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