Gordon H. swam: great swim. wasn't su...

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  • 1 miles
  • 00:47 time
  • 48:12 pace
  • 430 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 3/5 Effort.
    effort 3/5
Friday swim fun 1700 yd 00:47 48:12 pace

great swim. wasn't sure I could get this fourth swim in this week, but things fell together and I found myself all wet.
working on a weak left arm pull when i breath so spent a lot of time with a pull buoy tonight.

Warm up
• 4 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
Build up
• 4 x 50yd Freestyle Swim, rest 0:20 / 50yd (didnt do this, see below)
Core (repeat 2 times)
• 8 x 25yd Freestyle Swim (kick every 4th 25yd), rest 0:10 / 25yd
• 6 x 50yd Freestyle Pull with a pull buoy, rest 0:20 / 50yd
Warm down
• 4 x 50yd Easy Any Stroke, rest 0:15 / 50yd

i cut out the build up portion because i thought I wouldn't have time to finish the workout. when I realized at the end that I did have more time, I did 250 yds non stop of free style with the buoy in order to find a rhythm and work on the catch and pull