Friday, January 6, 2012

Friday January 6, 2012

Swam at Nitro this morning with Anthony and Zach; Tom coached.  The pool was set up long course.

500 swim, 200 kick, 300 pull
Set 1:
4 x 100 @ 1:40, averaged 1:24
4 x 100 @ 1:30, averaged 1:24
4 x 100 @ 1:25, missed the interval on at least one of these
1:00 rest
1 x 400, went 5:48
1 x 100 easy
Set 2:
3 x 100 @ 1:30
3 x 100 @ 1:25, missed the interval on one of these
1:00 rest
1 x 300, went 4:18 which was faster than my 400 pace
1 x 100 easy
Set 3:
2 x 100 @ 1:25, went 1:21 and 1:23
1:00 rest
1 x 200, went 2:41, a strong effort at the end of a long practive
1 x 100 easy

I should be holding closer to 1:20 on 100 repeats, but my endurance is good, and I was able to descend the longer swims which all felt pretty strong.  Plan to lift weights tonight after work. 

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