Wednesday, October 5, 2011

Friday September 30, 2011

Swam at Nitro with Anthony, Jean, Kirk, Steve, Zach, and David.  Tom coached.

400 swim, 200 kick, 200 pull
3 x 500 @ 7:30, descend, went 6:19, 6:12, 6:00; felt strong on the last one and didn't realize I was going that fast
3 x (2 x 25 kick @ :35/3 x 50 swim @ :45, :40, and :35 by round)
2 x 500, #1 moderate,#2 fast; went 6:18 and 5:59
100 easy

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