Monday, November 9, 2009

Monday November 9, 2009

Swam at Nitro with David, Steve, Ron, Tom, Lynne, and James. The pool was set up long course. Coach Steve was on deck and wrote the workout.

200 swim
4 x (3 x 50 kick @ 1:15/2 x 100 swim @ 1:45)
16 x 50 @ 1:00, 1-4 drill, 5-8 swim, 9-12 drill, 13-16 swim
10 x 50 @ 1:00, held :37s (400 race pace)
4 x 100 pull @ 1:30, held 1:18
100 easy

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