Monday- August 17, 2009

4 x 50 Choice @ 1:00

(2x)
1 x 50 Fly @ 1:00
1 x 175 (100 IM, 75 IM (no fly) @ 3:00

1 x 50 Back @ 1:00
1 x 175 (100 IM, 75 IM (no back) @ 3:00

1 x 50 Breat @ 1:00
1 x 175 (100 IM, 75 IM (no breast) @ 3:00

1 x 50 Free @ 1:00
1 x 175 (100 IM, 75 IM (no free) @ 3:00

-First time through is warm up
-Second time drop intervals by :10 or :15 seconds

1 x 1000 Pull- Fast @ :30 rest
4 x 50 Swim 25 Fast/25 EZ @ 1:00
1 x 500 (faster than 2nd 500 of 1000) @ :30 rest
4 x 50 Swim 25 Fast/25 EZ @ 1:00

200 EZ Warmdown
________________________

4100 SCY
About 75 minutes

-Went 6:05 on 2nd 500 of 1000, 5:50 on 500