Wednesday- August 12, 2009

(2x)
3 x 100 Drill/Swim by 50's @ 1:40
2 x 75 Kick/Drill/Swim by 25's @ 1:30
2 x 50 Swim Non-Free @ :55

2 x 500 @ 7:00 (2nd faster than first)
2 x 75 Kick @ 1:40
2 x 400 @ 5:30 (2nd faster than first)
2 x 75 Kick @ 1:40
2 x 300 @ 4:10 (2nd faster than first)
2 x 75 Kick @ 1:40

(2x)
1 x 75 Choice @ 1:15
1 x 50 Choice Build @ :55
1 x 25 Choice Spring @ :30

200 EZ Warmdown
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4450 SCY
About 1 hr 20 min

-Felt crudy and held about 1:15's per 100 on main set. Slightly faster on 2nd rep