Wednesday- November 11, 2009

WARMUP
400 Swim
200 Kick
200 Pull
200 IM Drill

SET 1
3 x 50 Drill @ :50
1 x 100 Kick @ 2:00
3 x 50 Descend @ :50
1 x 100 Kick @ 2:00

SET 2
300 DISTANCE PACE @ 4 : 20 (~ 35 sec rest)
250 HARD @ 3 : 20 (~ 15 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP@ 4 : 20 (~ 35 sec rest)
200 HARD @ 2 : 40 (~ 10 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP @ 4 : 20 (~ 35 sec rest)
150 HARD @ 2 : 00 (~ 10 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP@ 4 : 20 (~ 35 sec rest)
100 HARD @ 1 : 20 (~ 7 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP @ 4 : 20 (~ 35 sec rest)
50 HARD @ 0 : 40 (~ 7 sec rest)
100 KICK

SET 3
16 x 25 @ :30
4- Kick w/ fins underwater (odds streamline free, even SDK on back)
4- Swim w/ fins and snorkel, work on head down, perfect stroke

200 EZ Warmdown
________________________

4850 SCY
Exactly 1 hr 30 min

-Good Fat Burner workout and constant effort throught
-Held 3:38-3:43 on 300's DP
-2:52, 2:15, 1:44, 1:05, :30 on HARD stuff
-Just a good, solid workout. Felt decent.