Wednesday- November 25, 2009

10 x 100 @:15 rest (4 swim, 4 Pull, 2 kick)

6 x 100 free descend @ 1:30
6 x 25 free fast @:30
1:00 rest
6 x 100 IM or stroke descend @ 1:45
6 x 25 stroke fast @ :30
1:00 rest
4 x 100 free descend @ 1:25
8 x 25 free fast @ :30
1:00 rest
4 x 100 IM or stroke descend @ 1:45
8 x 25 stroke fast @ :30
1:00 rest
400 kick every 4th length all out kick
:30 rest
4 x 100 choice build @ 1:35
4 x 50 choice fast @ :60

6 x 50 ascend to easy @:60
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5000 SCY
About 1 hr 30 min

-Descended my 100's free from 1:14-1:04
-Descended my IM's 1:25-1:12