Monday, November 2, 2009

700 Swim (Every 4th lap choice)
300 Kick/Swim by 25's

1 x 300 Free @:30 rest 2 x 50 Kick @ 1:10
1 x 300 Free @:30 rest 2 x 50 Kick @ 1:05 Build
1 x 300 Free @:30 rest 2 x 50 Kick @ 1:00 FAST
-Descend each set (300, 200, 100, 50)to 85%

1 x 200 Free @:20 rest 3 x 50 IM order (no free) @ 1:00
1 x 200 Free @:20 rest 3 x 50 IM order build @ 1:00
1 x 200 Free @:20 rest 3 x 50 IM order FAST @ 1:00

1 x 100 Free @:15 rest 4 x 50 Pull-Choice @ 1:00
1 x 100 Free @:15 rest 4 x 50 Pull Build @ 1:00
1 x 100 Free @:15 rest 4 x 50 Free FAST @ 1:00

1 x 50 Free @ :10 rest 5 x 50 Choice @ 1:00
1 x 50 Free @ :10 rest 5 x 50 Build @ 1:00
1 x 50 Free @ :10 rest 5 x 50 Choice FAST @ 1:00

200 EZ Warmdown
____________________

5200 SCY
just over 1 hr 30 min

-Back bugging me this AM so it was pretty pathetic to be honest, but I clawed my way through