Wednesday, February 23, 2011

Monday February 21, 2011

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

400 swim, 200 pull
2 x (300 @ 4:00, 200 build @ 2:45, 200 pull @ 2:45, 3 x 100 @ 1:30), no additional rest, went 3:43 and 3:39 on the 300s, 2:26 and 2:23 on the 200s, and descended the 100s 1:12 to 1:07 and 1:10 to 1:06
4 x (50 easy @ 1:00, 50 sprint @ 1:00, 2 x 25 sprint @ :30), averaged :30-:31 on the 50s, went :29 on the last round
200 easy

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