Friday, December 24, 2010

Wednesday December 22, 2010

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

1000 warm up
Main set:
4 x 50 @ :40
3 x 100 @ 1:15, averaged 1:10
2 x 150 @ 2:00, averaged 1:45
1 x 200 @ 3:00, pulled this easy with a buoy
2 x 150 @ 2:00, averaged 1:44
3 x 100 @ 1:10; made 'em
Additional :10 rest (thanks James!)
4 x 50 @ :35, touch and go, finished on the :22
600 kick
4 x 25 @ :18
4 x 25 easy @ :30
100 easy

Today Rob coached. Swam with David, Steve, James, Jean, and Zach.

600 swim, 200 kick
Main set, twice through:
8 x 25 @ :30, IM order
6 x 50 @ 1:00, kick/swim, odds free, evens back
8 x 75 @ 1:15, rolling IM

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