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Archive for February 17th, 2009

Final fast session

Posted by thepeteplan on February 17, 2009

Taking the advice of Tim and Merv yesterday was my final fast session before Sunday. I still wanted to do some short reps at pace as this prep has worked well for me in the past, and they felt good.

W/u = 11:08.1 / 3010m / 1:50.9 / 25

12 x 25sec / 95sec rest:
1:28.4 / 141m / 36
1:28.6 / 141m / 36
1:28.3 / 141m / 36
1:27.5 / 142m / 36
1:26.8 / 144m / 38
1:26.5 / 144m / 38
1:25.7 / 145m / 38
1:24.5 / 147m / 41
1:24.4 / 148m / 41
1:23.6 / 149m / 41
1:22.5 / 151m / 43
1:19.0 / 158m / 50

Totals: 1757m = 1:25.3 / 40

The last rep I let the rate go too high, but it was just a final rep sprint. I was amazed at the pace I got at relatively low rates for the first 11 reps, considering it takes a few strokes to get to pace at the beginning of each.

After work today will be a steady distance piece, just 8 to 10k. Tomorrow similar with maybe a couple of 500’s at race pace. Thursday rest, Friday a short session as advised by Tim and Merv – warm up and a couple of race pace 250’s just to loosen up from the flight. Saturday rest.

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