Monday, February 10, 2014

Monday February 10, 2014

Swam in the diving well with Ben, Chris, Mike, Jeff.  Whitney coached.  On Mondays we start at 0500.

Warm up:
300 free drill, 200 IM drill/swim, 100 kick, twice through
Main set:
4 x 400, 1:00 vertical kick and 1:00 rest after each, as 100 fast/300 aerobic, 200 fast/200 aerobic, 300 fast/100 aerobic, 400 fast.  Held 1:10 pace/100 on the fast ones, went 4:40 on the 4th 400
4 x 100 @ 1:40 as 25 fast, 75 easy, 25 easy/25 fast/50 easy, etc
4 x 400 pull as before; held 1:07-1:08 pace/100 on the fast repeats and went 4:30 on the 4th 400
100 easy

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