Wednesday, January 19, 2011

Wednesday January 19, 2011

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

500 swim
4 x 25 @ :30, fast
Main set, 1:15 base:
1 x 200 @ 2:30, went 2:22
50 easy @ 1:00
1 x 300 @ 3:45, went 3:37
50 easy
1 x 400 @ 5:00, went 4:53
50 easy
1 x 300 @ 3:45, went 3:37
50 easy
1 x 200 @ 2:30, went 2:21
50 easy
1 x 100 @ 1:15, went 1:08
100 easy
6 x 100 kick @ 2:15
8 x 25 @ :40, fast
1 x 400, easy, every fourth length fly
100 easy

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