04/08/09 - 400 IMs

Today is the start of a pretty intense 2 weeks of training before taper. Here we go...

8 x 50 25 drill/25 swim @15s rest
300 K - fly/choice/br by 25 (did w/snorkel)
12 x 25 build @40 (3 of each, reverse IM order)

2 x 400 @5:40 -
1.) 100 fly hard (1:05), 300 free
2.) 100 free, 100 back (1:10), 200 free

Broken 400 IM @6:45, 15s @100s - (1:10, 1:11, 1:22, 1:07)

2 x 400 @5:40
1.) 200 free, 100 breast (1:22), 100 free
2.) 300 free, 100 free hard (1:10) :(
HR - 160+

Broken 400 IM w/fins @6:45, 15s @100 - (1:05, 1:07, 1:18, 1:05)

200 ez

4 x 50 FAST @2:00 (fly - 31, free - 30, fly - 32, free - 29)

400 pull, NB in + out of walls

300 ez

Most of the 400 IM set was right at AT, HR 160s. Some was over, like that first 100 fly @1:05. That last 100 free hard at 1:10 felt like it was faster, but I think I was hitting some decent lactate at that point. Which is good, I need to get there and learn how to deal with it to crank that last 100 free out closer to my fly split.