Friday, October 15, 2010

Friday October 15, 2010

Swam at Nitro with Steve and Zach, next to James, Kirk, David, and Jean.  Tom coached.  The pool was set up long course.

400 swim, 200 kick, 300 pull
Main set:
1 x 500 @ 8:00, aerobic/En1, went 7:27 (5K race pace!)
1 x 400 @ 6:30, moderate
1 x 300 @ 5:00, strong, went 4:15
3:00 rest
1 x 400 @ 6:30, faster than in round 1, went 5:48
1 x 300 @ 5:00, faster than in round 1, went 4:10
1 x 200 @ 3:30, strong, went 2:42
3:00 rest
1 x 300 @ 5:00, moderate, went 4:15
1 x 200 @ 3:30, went 2:46
1 x 100 strong, went 1:18
100 easy

Round 3 was painful; when I finished I felt as though I'd been in the weight room for an hour.  It was reassuring to see Kirk, Steve, and David (but not James!) slowing down as the set progressed.

No comments:

Post a Comment