Saturday February 19, 2011

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

400 swim, 200 kick, 200 pull
2 x (3 x 100, 1 x 200, 3 x 100) @ 1:30 base, descended the last two sets of 100s from 1:10 to 1:08 and from 1:07 to 1:04.
4 x 200 pull @ 2:45
16 x 25 fly @ :30
100 easy