Thursday- December 17, 2009

Warm up
300 free, 300 IM, 200 free, 200 IM

12 x 50 @ 1:00 kick build to fast

3 x 300 free build @ 4:10
8 x 50 stroke 1-4 desc @ :50, 5-8 perfect stroke (5 SDK off each wall) @ :60
2 x 300 free descend@ 4:10
6 x 50 stroke 1-3 desc @ :50, 4-6 perfect stroke (5 SDK off each wall) @ :60
300 free fast @ 4:00
4 x 50 stroke FAST @ 1:00
3 x 100 free hypoxic perfect technique @ 1:30
2 x 50 w/ fins (SDK to flags off each wall) @ 1:00

200 EZ
________________
5000 SCY

-Fairly sore/tight after from doing weights day before, back stiff a bit.
-3:32, 3:29, 3:26 on 3 fast 300's