Saturday, September 14, 2013

Fast Friday at Nitro

I had another early morning meeting so I dropped in at Nitro yesterday where Tom was on deck coaching.  The pool was set up long course.  I shared a lane with David and Kirk.

Warm up:
400/200/200
Transition set:
4 x 50 @ :55
4 x 50 @ :50
4 x 50 @ :45
3 x 50 @ :40
1 x 50 easy
Main set:
10 x 200 @ 4:00 as
1 fast, went 2:35
1 pull
2 fast, went 2:35 on both, leaving :10 behind David who led
1 pull
3 fast, went 2:39, 2:38, 2:37, leading the lane
1 pull
1 fast, went 2:35 (1:16/1:19)

A very strong set of 200s for me.

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