Tuesday, October 12, 2010

Tuesday October 12, 2010

Lifted weights last night.  Swam at Nitro this morning with David and Tom, next to Steve, Fernanda, and Daniel.  Stephen coached.

300 SKP (I jumped in late and swam a 500 instead)
2 x (1 x 50 @ 1:00, 1 x 25 kick @ :30, 1 x 50, 2 x 25 kick, 1 x 50, 4 x 25 kick)
4 x 400 IM @ 6:00; my goal was to hold 5:30 and I went 5:31, 5:31, 5:32, 5:30.  Very tough set.
4 x 25 fly @ :30
1 x 100 @ 1:20
4 x 25 back @ :30
1 x 100 @ 1:20
4 x 25 breast @ :30
1 x 100 @ 1:20
4 x 25 free @ :30
1x 100 @ 1:20
Averaged 1:09-1:10 on the 100s (1000 race pace) and felt strong despite the set of 400 IMs
100 easy

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