Wednesday- July 22, 2009

400 Swim- Choice

1 x 200 kick @ 4:30 (50 free/50 choice)
1 x 150 kick @ 3:30 (50 free/50 choice)
1 x 100 kick @ 2:15 (50 free/50 choice)
1 x 50 kick @ 1:00 (choice)

4 x 150 (50 bk, 50 br, 50 fr) @ :15 rest

Main Set:
(3x)
4 x 100 Free
odd: cruise
even: FAST

Set #1: @ 1:45
Set #2: @ 2:00
Set #3: @ 2:15
:60 rest between sets
-Descend each set

8 x 100 Pull (Buoy & Paddles) @ 1:45
Odd: 50 bk, 50 fr
Even 50 br, 50 fr

200 EZ Warmdown
______________________

3700 LCM
About 1 hr 20 min

-Set 1: 1:14
-Set 2: 1:12
-Set 3: 1:08, 1:09