Threw down some pretty decent 100s yesterday morning; after swimming 4 x 200 IM @ 3:30 (fastest was a 3:03, which was a good time for me) I descended a set of 4 x 100 @ 1:50 from 1:19 to 1:15, swimming behind Dean who was wearing paddles. This morning I shook off a bit of a cold and swam at Nitro with David, Tom, and Anthony. James coached. The pool was set up long course, and I had my own lane again, which was very nice. Despite the aerators, the water was a bit warm, not surprising considering daily highs over 100 degrees.
4 x 50 @ 1:10, IM order; I am able to keep my stroke together on long course 50s fly this summer, which is an improvement
Main set, two rounds, with 2:00 rest between each round:
1 x 100 @ 1:40
1 x 100 @ 1:25
1 x 200 @ 3:20
2 x 100 @ 1:25
1 x 300 @ 5:00
3 x 100 @ 1:25
Somewhat disappointed in my performance on this set. I held 1:22 (instead of 1:20) for the 100s on 1:25 and maintained an En1 (instead of En3) pace for the repeats on a 1:40 base.