Friday, June 25, 2010

Friday June 25, 2010

Swam at Nitro with David, Kirk, Jean, and Anthony.  Tom coached.

400 swim, 200 kick, 400 pull
12 x 50 @ 1:00, moderate/build/25 easy, 25 fast/25 fast, 25 easy
4 x (250 fast/150 active recovery @ 7:00), holding best possible average, went 3:21, 3:21, 3:20, 3:21, 800 race pace; very strong long course set, especially since I felt pretty sluggish during warm up.
6 x 50 @ 1:00, underwater streamline with fins
100 easy

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