E24H11 MIXED 800M Free – 2009 US Masters SCM Southwest Zone Championships
Hurts So Good...Freestyle Morning Swim

Sunday Afternoon Swim

That was a bit more then I asked for in a workout.  OY! 

Warmed Up

400 Mixed.

Warm Up Set:

4 Rounds IM Order -

75 Kick

50 Drill

25 Swim (600/1000)

Warmer Up Set:

4 Rounds -

4x75's IM Switches (Fly/Back/Breast, Back/Breast/Free. Breast/Free/Fly, Free/Fly/Back) alternating 1:10/1:05 (1200/2200)

Main Set:

3 Rounds Choice -

3x75's on 1:10 descend

2x50's on 50

1x25 on 60 easy

1x100 FAST 2 mns

1st - did it all backstroke

2nd- did it butterfly (the 25 easy i did free)

3rd - did the 75's & 50's back / 25 easy free / 100 fast fly

(1350/3,550) then warmed down a 50 for a total of 3,600 yards.  Oy!  So much IM!

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