Friday April 6, 2012

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

300 swim, 200 kick, 300 pull, 200 kick
Transition set:
3 x (3 x 100 @ 1:50--#1 moderate/build, #2 breathing 5/7, #3 moderate/strong)
Main set, no additional rest:
1 x 300 @ 4:45, went 4:19
1 x 300 @ 4:30, went 4:19
1 x 300 @ 4:15, went 4:13
1 x 200 @ 3:20
1 x 200 @ 3:10
1 x 200 @ 3:00
1 x 200 @ 2:50, made it (touch and go)
1 x 100 @ 1:45
1 x 100 @ 1:40
1 x 100 @ 1:35
1 x 100 @ 1:30
1 x 100 @ 1:25, went 1:22
100 easy