Wednesday, February 16, 2011

Wednesday February 16, 2011

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

500 swim, 300 pull
4 x 50 @ :40
4 x 50 kick @ 1:10
1 x 100 kick strong
1:00 rest
4 x 50 kick @ 1:10
1 x 200 kick strong
1:30 resst
4 x 50 kick @ 1:10
1 x 300 kick strong
1:30 rest
4 x 50 kick @ 1:10
1 x 400 kick strong
50 easy
4 x 100 @ 1:15, held 1:09s
200 easy

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