Monday, August 22, 2011

Friday August 19, 2011: Drop down 200s

Swam at Nitro on Friday morning with David, Zach, Anthony, and Ron.  Tom coached.

300 swim, 200 kick, 300 pull
1 x 400, descend by 50 1-4 and 5-8; very nice transition set--I was able to descend from :39 to :35
Main set--10 x 200, beginning at 3:00 and dropping the interval by :05 to 2:25 for #8, then swimming #9 easy on 4:30 and #10 fast for time.  I averaged 2:25s on 1-7 but missed the interval on #8 with a 2:27; went 2:14 on #10
1 x 600, 50 kick hard/100 swim moderate, 50 kick moderate/100 swim hard, 50 kick hard/100 swim moderate, 50 kick moderate/100 swim hard
200 easy

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