Monday, September 13, 2010

Monday September 13, 2010

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

600 swim, 400 pull
Main set, no additional rest:
4 x 100, odds free @ 1:30, evens back @ 1:40
4 x 50 kick @ 1:00
4 x 100, odds free @ 1:20, evens back @ 1:30
4 x 50 kick @ :50
4 x 100, odds free @ 1:15, evens back @ 1:20
4 x 50 kick @ :45
Held 1:10 or faster on the 100s free, touch and go on the kick repeats.
10 x 50 @ :45, descend 1-5, 6-10; descended from :35 to :31
12 x 25 @ :45, no breath, swam the last two as a 50 no breather
100 easy

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