Friday January 29, 2010

Swam at Nitro today with David, Tom, and James. Steve coached.

200 swim
6 x 50 breast @ 1:00
200 kick
6 x 50 back @ 1:00
200 pull
6 x 50 fly @ 1:00 (did these swim/drill)
4 x 150 (75 kick/75 swim) @ 2:30
4 x 100, odds kick @ 2:00, evens swim @ 1:30 (held 1:10)
4 x 50 @ 1:00, best average, swam two of these and went :31s
6 x 200 @ 3:00, held 2:23-4 (1650 race pace) on 1-5 and went 2:21 on the last one
100 easy