Monday, June 20, 2011

Saturday June 18, 2011

Swam at Nitro Friday morning with Steve, Kirk, Anthony, and David. Tom coached.

400 swim, 200 kick, 400 pull
10 x 50 @ 1:00
10 x 250 @ 4:15, held 3:22-3:24, at or near 1500 race pace; very tough endurance set
100 easy.

Lifted weights last night. Swam this morning at Nitro with Steve, David, Tom, Anthony, and Larry. Stephen coached.

1000 warm up
50/100/150/200/200/150/100/50, 2x through, round one @ :55/:50 base, round two @ :50/:45 base
100 easy

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