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#2469
AvatarSwimVegas
Participant

I modified the workout posted above a bit
Day 2 workout:
2×150 (100 free + 50 back) #1 moderate #2 build the 100 + build the 50
USRPT – 500 free – 20×50 w/flip @ :55 hold 34
4×25 push off to float + ez kick
1×50 EZ free swim
4×25 backstroke drills (double arm + 6/6)
USRPT 2 – 100 Back – 20×25 @ :30 hold 17
4×25 push off to float + ez kick
4×25 assorted swim
2×25 perfect stroke back + free

Total Yardage- 2300
USRPT Yardage- 1500

Set 1: I successfully made 16/20 (missed 2 intervals + 2 50’s rest after each miss) at 34s with a flip. It is hard for me to judge speed right now as I had several at 31/32 seconds. I’m not sure if I could do a full 500 at that pace though only making 16 of 20.
Completed 800 yards at race pace.

Set 2: Backstroke felt terrible as my under water fly kick is awful and my pull seemed real weak. I wasn’t getting the DPS I would like. I made 14/20 (missed 2 intervals + 2×25 rest after each). I think I should have made 17/20 but on my 2nd miss I wasn’t focusing and went real slow for some reason. I definitely think I could go ~1:08 in the 100 back right now. The pace didn’t feel fast. I think I was just tired from the 50’s.
Completed 350 yards at race pace.

I’m not sure if I’m going to have time/energy for a practice tomorrow as I’m taking a friend to the airport and trying to play some water polo tomorrow night.

Day 3 Workout:
2×150 (100 free + 50 back) #1 moderate #2 build the 100 and build the 50
USRPT 1 – 200 Back – 20×50 @ 1:00 hold 37/38s (200 back est. time 2:30)
4×25 push to float + ez kick rest :05
8×25 alt drill/swim free rest :05-10
USRPT 2 – 100 Free – 20×25 w/flip @ :30 hold 15s
4×25 push to float + ez kick rest :05
8×25 alt drill/swim any stroke
Total Yards: 2400
USRPT Yards: 1250