Thursday- November 12, 2009

(3x)
1 x 100 @ 1:40/1:30/1:20
8 x 25 @ :30/:25/:20

(2x)
1 x 300 Pull NS @ 4:30
2 x 150 Pull 75Fr/75Bk @ 2:30
3 x 100 Pull, Descend 1-3 @ 1:25

4 x 50 Kick @ 1:00
4 x 150 Fl/Bk/Br by 50's @ 2:30
1 x 150 Kick FAST @ 3:00
4 x 75 Fl/Bk/Br by 25's @ 1:15
4 x 25 Kick @ :30
4 x 75 FAST Free @ 1:05

200 EZ Warmdown
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4850 SCY
About 1 hr 20 min