Monday, April 18, 2011

Monday April 18, 2011

Swam at Nitro with David and Steve, next to Kirk, Ron, and Jeff on one side, and Rachel, Tom, and Anthony on the other.  Stephen coached.

500 swim
20 x 25 @ :40 with fins, under/over dolphin kick
6 x 75 @ 1:30, kick/drill/swim
1 x 400 pull, breathing 3/5/3/7
4 x 100 @ 1:30, 1000 race pace, averaged 1:09
1 x 300 pull, breathing 3/5/3
3 x 100 @ 1:30, averaged 1:08-1:09
1 x 200 pull
2 x 100 @ 1:30, averaged 1:07-1:08
1 x 100 pull
1 x 100, went 1:07
200 easy

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