Lunch hour

The Pete Plan blog

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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