Friday, January 20, 2012

Friday January 20, 2012

Swam about 3000 yards yesterday, mostly at a moderate pace; when I tried to push it a bit on a set of 150s I noticed more discomfort in my rhomboid.  This morning I swam at Nitro with Zach, Anthony, Jackie, and David.  Tom coached.  This was a great endurance workout and one of my favorites so far.

300 swim, 200 kick, 300 pull
16 x 100 @ 1:30; swam these at En2 and held 1:15s with an HR of 1:32
1 x 1650, went 21:19, a solid effort both mentally and physically.  I approached the last 500 as 5 x 100s.  Averaged a 1:18 pace and felt in control throughout despite some persistent discomfort from my rhomboid strain. 
100 easy

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