Wednesday, August 31, 2011

Wednesday August 31, 2011

Lifted weights last night.  Swam this morning at Nitro with David, Ron, Anthony, Zach, and Jean.  I didn't wake up feeling 100% but decided to swim anyway.  James coached.

400 swim, 300 kick, 200 pull, 100 swim
3 x (1 x 100 kick @ 1:50, 1 x 100 drill @ 1:40, 2 x 100 @ 1:30 25 strong/50 moderate.25 strong), averaged 1:11s on the 2 x 100s.
1 x 100 easy
5 x 100 @ 1:30, best average, held 1:05-1:06, went 1:04 on the last one (500 race pace)
1 x 200 easy
12 x 25 @ :30, one breath or less

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