Saturday, May 14, 2011

Friday May 13, 2011

Swam at Nitro on Wednesday with David, Jeff, and Steve.  Tom coached. This was primarily a kicking work out.

300 SKP
8 x 25 @ :30
4 x 50 kick @ 1:00
50 easy
4 x 100 kick @ 2:10
50 easy
3 x 200 kick, with fins, @ 3:30
50 easy
2 x 100 kick @ 2:00
50 easy
4 x 50 kick @ 1:00
6 x 50 @ 1:00, #3 and #6 easy, averaged :31s on the fast ones
100 easy

Lifted weights last night. Swam at Nitro this morning with Anthony, David, and Steve. Tom coached. The pool was set up long course.

600 swim, 100 kick, 300 pull
4 x 50 @ :50
8 x 100 @ 1:40, averaged 1:20
100 easy
6 x 100 @ 1:30, averaged 1:20
100 easy
4 x 100 @ 1:25, held 1:18
100 easy
2 x 100 @ 1:20, went 1:15, 1:17
100 easy
1 x 100 fast, went 1:11, a practice PB
200 easy

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