Friday, October 7, 2011

Friday October 7, 2011

Swam at Nitro with Ron, Steve, David, and Anthony.  Tom coached.

400 swim, 200 kick, 300 pull
Transition set:
2 x 100 @ 1:30, held 1:10
1 x 50 kick @ 1:00
4 x 50 @ :45, descend
1 x 50 kick @ 1:00
8 x 25 @ :30, alternate moderate/build
1 x 50 easy
Main set, no additional rest:
4 x 25 @ :45, fast
4 x 100 @ 1:30, held 1:08s and felt strong
4 x 50 @ 1:30, fast; averaged :29-:30
2 x 200 @ 3:00, went 2:21 and 2:19, felt strong on these, too
4 x 75 @ 2:15, fast, averaged :46
1 x 200 easy
3 x 100 @ 3:00, fast, went 1:03, 1:03, 1:02
100 easy

I managed to find "easy speed" today on the moderate ("recovery") 100s and 200s, maintaining 1650 race pace or faster, and was still able to throw down some fast 50s, 75s, and 100s.  I will be off tomorrow for Yom Kippur but plan to swim Sunday at Barton Springs.

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