Tuesday, November 22, 2011

Friday November 18, 2011

Yesterday was an IM workout which I swam at an aerobic/recovery pace for the most part.  This morning the Nitro pool was set up long course.  I swam with Anthony, Rachel, and Jackie.  Tom coached. 

300 swim/200 kick/300 pull
16 x 50 @ 1:00, odds streamline kick/free, evens free build
Main set:
6 x 50 @ :50
4 x 50 @ :45
2 x 50 @ :40, missed the interval on these but kept going
2 x 50 easy @ 1:15
2 x 50 fast @ 1:30
2 x 50 easy @ 1:15
1:00 rest
4 x 100 @ 1:35
3 x 100 @ 1:30
2 x 100 @ 1:25, made 'em
1 x 100 easy @ 3:00
1 x 100 fast, went 1:15
1 x 100 easy

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