Saturday, March 26, 2011

Taper day five

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

400 swim, 200 kick, 400 pull
8 x 50 @ :50, build to 90%
Main set:
3 x 200 @ 3:00, En2, averaged 2:30
4 x (50 fast/25 easy @ 1:30), swam the 50s at 500 race pace, feet to feet, held :33, HR = 138
4 x 100 pull @ 1:30, En2
4 x (50 fast.25 easy @ 1:30), held :33s again (feet to feet)
200 pull easy
100 easy

3300

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