7.30.2012
full warm-up
2x5xhill run (~80-100m, short walk in between reps)
7/30 lift
stretch/self-massage
notes:
-got time of a 10m fly from a section of my build ups in the warm-up, and it was well under 1s. finally, my top speed is getting over 10 m/s. strides look very elastic, hip height is great and stride length has increased with less overstriding. If I can come through 30m in 4s, plus reaction time of .2, I just need to average .97s per 10m from there on out to go sub 11. I think this is very attainable