Wednesday, April 4, 2012

Wednesday April 4, 2012

Swam at Nitro today with David, Steve, Anthony, Tricia, Tom, and Jeff.  James coached.  It was another tough, well written workout.

500 swim, 3 x 100 IM @ 1:30, 200 kick
Main set #1, no additional rest:
5 x 50 @ :40
1 x 400 @ 5:30, swam this @ En2 pace and went 5:01
5 x 50 @ :40
1 x 300 pull
Main set #2, no additional rest:
2 x (4 x 100 @ 1:10--I swam 2 @ 1:10 and 2 @ 1:15/2 x 100 @ 1:30--we swam these on 1:45 instead); my elapsed time after the 4 x 100 was 4:47-4:48, faster than my 500 pace at Senior Games, so I am expecting a significant time drop when I shave and taper
8 x 25 kick @ :45, fast
4 x 59 @ :45, IM order
200 easy

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