Saturday, June 25, 2011

Saturday June 25, 2011

Swam at Nitro yesterday with Anthony, David, and Steve. Tom coached. Tough lactate workout.

400 swim, 300 pull, 200 kick
6 x 50 @ 1:00, build
Round 1:
4 x 50 @ 1:00, descend
2 x 200 @ 5:00, went 2:36
1 x 100 easy
Round 2:
2 x 200 @ 3:15, moderate
3 x 100 @ 3:00, went 1:14, 1:13, 1:12
2 x 50 easy
Round 3:
2 x 100 @ 1:45, moderate
4 x 50 @ 1:30, averaged :34
1 x 100 easy

Swam this morning with David, Steve, Tom, and Anthony. Stephen coached, but we modified the workout because we had not fully recovered after yesterday.

8 x 100 @ 1:45; I really dislike timed warmups.
8 x 50 kick @ 1:15
1 x 500 pull
4 x 250 IM order, swim/drill/kick/swim
10 x 50 @ 1:00, 400 race pace, held :37
100 easy

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