Monday- July 13, 2009

400 Swim
300 Kick
200 Pull
100 Drill

600 Pull w/ Paddles & Snorkel (Strong Effort) @ 9:00
3 x 200 Free (150 Strong/50 Fast) @ 3:15
400 Pull w/ Paddles & Snorkel (Strong Effort) @ 6:00
4 x 100 IM (Descend 1-4) @ 2:00
300 Pull w/ Paddles & Snorkel (Strong Effort) @ 4:30
6 x 50 Kick Fast @ 1:15
200 Pull w/ Paddles & Snorkel (Strong Effort) @ 3:00
8 x 25 @ :15 rest (#1 Build, #2 Ascend, #3 EZ, #4 FAST)

200 EZ Warmdown
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4200 LCM
About 1 hr 20 min

-Surprising feel great, especially since I did a 5K Saturday and ate like crap the rest of the weekend
-Held 2:40-2:43 on 200's