Friday, September 10, 2010

Friday September 10, 2010

Swam at Nitro with Steve, James, Zach, and Anthony.  Tom coached.

300 swim, 200 kick, 300 pull
4 x (4 x 25 @ :30), #1 build to 85%, #2 six- or eight-beat kick, #3 build to 90%, #4 six- or eight-beat kick
Main set:
4 x 25 fast kick @ :40
8 x 50 @ :40
1 x 50 easy
4 x 25 fast kick @ :40
4 x 100 @ 1:15, held 1:10
1 x 50 easy
4 x 25 fast kick @ :40
6 x 50 @ :35, made five
1 x 50 easy
4 x 25 fast kick @ :40
3 x 100 @ 1:10, made two
1 x 50 easy
4 x 25 fast kick @ :40
2 x 50 @ :35, made both
1 x 50 easy
4 x 25 fast kick @ :40
1 x 100 for time, went 1:02, expecting a 1:05, but I had decided to breathe every stroke and tried not to overkick; this was one of my best workout swims yet considering that it came at the end of a tough practice.  Louis was racing me from two lanes over but was a body length or more behind most of the way.
200 easy

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