Swam at Nitro with Zach, Tom, and Jordan, next to Steve, David, Jeff, James, and Kirk. Rob coached. The pool was set up long course. I was a bit sore from lifting weights on Tuesday and the lactate set yesterday..
400 swim, 200 kick, 200 pull
20 x 50 @ 1:00, alternated catch up drill and swim by 50, used a six-beat kick throughout
10 x 100 @ 1:40, averaged 1:22, felt like I was swimming these on 1:30
6 x 50 fast @ 1:30, held :35 (200 race pace) swimming these strong, went :34 on the last one
I plan to rest next week for Zones and will not lift again until after the meet.