Monday, September 6, 2010

Friday September 3

Swam at Nitro with Jean, David, Kirk, and James.  Tom coached.  The water was warm again.

300 swim, 200 kick, 300 swim
4 x 50 build @ :50, felt sluggish on these
Main set, no additonal rest:
4 x 125 @ 1:50, moderate, descend; held 1:33s
2 x 250 @ 3:20, held 3:09s
1 x 500 for time, went 6:07 (ouch)
200 easy
1 x 300 @ 4:15, moderate, went 3:49
2 x 150 @ 2:00, held 1:52s
3 x 100 @ 1:15, held 1:11s
100 easy
4 x (4 x 25 @ :30/:25/:20/:15)
100 easy

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