Thursday, September 29, 2011

Wednesday September 28, 2011

Lifted weights last night; my shoulder felt fine.  Swam at Nitro this morning with Ron, Anthony, and Tom.  James coached.

500 swim, 300 kick, 200 pull
4 x (4 x 50 stroke @ :50, 3 x 100 free @ 1:25, 1:20, 1:15, and 1:10); averaged 1:11s on the first three rounds, made the 3 x 100 @ 1:10 on the last round
300 kick, every third 25 fast
100 easy

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