Thursday- November 19, 2009

Warm up
4x 250 @ :20 rest
Odds 150 swim, 100 IM drill
Evens 150 swim, 100 kick

15 x 100
5 free build @ 1:30
5 stroke build @ 1:40
5 kick build @ 2:00

500 free negative split @:20 rest
400 IM 25 drill, 25 swim @ :20 rest
300 free negative split @ :20 rest
200 IM 25 kick 25 swim @:20 rest
100 free fast

3 x 100 kick fast @ 2:00
2 x 100 free hypoxic (breathe 4-3-2-1 by 25s) @ 1:30
3x 100 stroke fast @ 1:40
2x 100 free easy
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5000 SCY
1 hr 30 min

-Tired, but a good tired, like I'm making progress.
-Backstroke actually felt pretty good, 1:12-1:14 on fast 100's