6/29/10 Tuesday IM

7:10 am. LRCC

6 min WU
10 x 50 Fly kick @ 1:00 w. 5, 9 & 11 all out. Small kick board fast ones were 44. Others in 48

10 x 50 Free pull @ 40. Was hard at the beginning but got in a rhythm.

50 ez

3X 50 FLY @1:00: desd. to 36 Pace of 2nd 50 in IM
50 EZ
3 X ( 50 FLY [at 36 pace] @ :50 + 100 BACK @ 1:45 desc to 1:18)
- DESCEND BACKS TO 400 IM PACE
150 EZ
3 X (100 FL/BK @1:40 + 50 BREAST @ 1:00.)
- FL/BK 100 SHOULD BE AT 2ND 50 FLY (Dis 1:20, 19, 18)& 1ST 50 BACK PACE
- DESECND BREASTSTROKES TO 1ST 50 OF BREAST PACE. Fastest one was 44 in breast
- (36 + 39) @ 1:40; desc to 45 on breast @ 1:00)
150 EZ
2 X (150 FL/BK/BR @ 2:30 + 3 X 50 FREE @ :45). Took 30 seconds extra after the 50's because just not enough rest. The 50 desc to 33 on both.
- DESCEND FREE 1-3

10 x 25 walk backs @ 1:10

Total time 80 minutes

Tough set. Had the most difficulty with the first 3 x 50 fly but after that more fluid. Piero if you want to do this set for you 200 IM figure out your splits for the 200 IM and your goal time for the set should be 3 to 4 seconds slower per 50.