Wednesday, July 18, 2012

Wednesday July 18, 2012

Lifted weights last night.  Swam at Nitro this morning with Tom, Ginger, Kirk, Anthony, and David.  James coached.  The pool was set up long course.

400 swim, 200 kick, 200 pull
2 x 500 @ 8:00, #1 swim (moderate, went 7:18) and #2 pull (went 6:49), then without additional rest--
2 x 400 @ 6:30, swam these moderate and went 5:44 and 5:46
4 x 200 @ 4:00, #1 free, #2 50 fly/150 free, #3 100 fly/100 free, #4 free; went 2:42 on the last one
200 easy

Very nice endurance workout. 

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