Wednesday, February 27, 2013

WEEK OF FEBRUARY 25TH

--------WEEK OF FEBRUARY 25TH-------
M - 800 warmup; 8x50 drill/swim; 850 pd/pb on 8'(7:40); 4x50 on 40"(33-34); 650swim on 7:30(7:15ish); 4x100 on 1:10(:07,:09's); 400 on 5'(4:48) 6x(100 on 1:10 / 50 on :40)(1:08,:09's)(:36-:37's); 500 cooldown  (((5100 SCY)))....w Nate's Group
  - 67' run TM, increase effort and stretch out leg, pretty easy run though
  - 90' easy ride

T - 3 hr ride, aerobic, in bars alot...legs still heavy from sunday
  - 1k swim; 500 swim; 500 swim; 500 pullbuoy; 100swim; 300 paddles; 100 swim  (((3000 SCY)))...tired

W - 400 swim; 300 paddles; 200 kick; 100IM; 100 swim; 8x50 mix; 2 x through (4x250 on 3'; 8x75 on 60")(2:49,:51,:53,:55 / :51's)(2:55's / :53x2,:52's, 1@:51); 6x50 back ez; 200 swim  (((5200 SCY)))....w Nate and Romain
  - 70' TM Brick as--> 5' warm; 55' Tempo as (
30'@10.2mph; 7'@10.4; 8'@10.6; 5'@10.8; 3'@10.9;
2'@11.0)' 10' slow jog cooldown...in Nike Luna Racers first time, felt fast, good run
  - 90' easy ride

R - 3:05 ride as--> 45' warmup; 6x(10' hard / 2' easy)(315,310,321,314,312,321); 7' easy; 20' hard
(303); steady to finish....w Freddy
  - 1100 swim; 500 swim; 500 pullbuoy; 500 swim; 200 pullbuoy; 200 pullbuoy  (((3000 LCM)))

F - 1k warm; 3x(4x50 on 50"; 4x50 on 45"; 4x50 on 40"; 20" rest; 4x100 paddle on 1:30; 20" rest)(#1-35-37;36-37;37-39;1:11-:13/ #2-:35-:37; :37-:38; :38-39;1:12-1:14; #3-:35-:38;:37-:39;:39-:41;1:14
-:16); 1K Swimdown...w Romain, dissapointing swim, felt flat (((5000 LCM)))
  - 36' jog TM after run easy, held back a little wanted to go longer..but resting leg a little bit

Sa - 92' run, good pace from the start, last 4.5 at 6:10/mile..rest probably around 6:20-6:40/mile
range.
   - 2:10:00 ride, straight after run, felt good, legs had some power
  -

Su - 500 warm; 60' Team TT w 4 others(led first 900 meters at 1:22 pace....into pack rest of way)(4350 meters covered in the 60'); 200 cooldown...pretty hard swim, didn't feel that great, may have fried myself, arms sore as shit after   (((5000 LCM)))
   - 2 hr ride CT, wanted to go long, body fried..cut it short

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