Friday, September 24, 2010

Friday September 24, 2010

Swam at Nitro with Anthony and Steve.  Tom coached.

400 swim, 300 kick, 400 pull
Transition set:
3 x 100 @ 1:30, 80% effort, averaged 1:16
1 x 100 kick
2 x 100 @ 1:30, 85% effort, averaged 1:12
1 x 100 kick
1 xs 100 @ 1:30, 90% effort, went 1:09
1 x 100 kick
Main set:
3 x (3 x 100 @ 2:00, broken at the 75--75 @ 1:15/25 @ :45), easy 200 pull after each round; averaged 1:04 (:49/:15) on the first round, 1:02 (:48/:14) on the second round, and 1:00 (:46/:14) on the third round
100 easy

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