Friday- May 22, 2009

Warmup:
1 x 100 @ 1:40
1 x 200 @ 3:20
1 x 300 @ 5:00
1 x 300 @ 4:30
1 x 200 @ 3:00
1 x 100 @ 1:30

(3X)
4 x 50 ba/fr by 25 @ 1:00
2 x 150 @ 2:45 #1 50 FL/100 BK, #2 50 BK/100 BR
2 x 100 Kick @ 2:05

(All pull)
4 x 100 - 1:25 - descend
1 x 200 - NS - 2:50
3 x 100 - 1:20 - descend
1 x 300 - NS - 4:20
4 x 100 - 1:25 - descend
1 x 400 - NS - 5:50

(3X)
2 x 50 kick - 1:10 - sprint
1 x 100 IM - 1:40
1 x 100 kick - 2:00
2 x 50 stroke - 1:00 - sprint
Round 1 - stroke = fly
Round 2 - stroke = back
Round 3 - stroke = breast

200 EZ Warmdown
______________________

6700 SCY
2 hr 5 min

-First practice where I felt really strong from beginning to end
-Last set I went BK, BR, FR on stroke 50's