Monday- February 1, 2010

800 Swim (150 Fr, 50 Back)
200 Kick
200 IM Drill

16 x 50 @ 1:00 from midpool (working on walls, streamlines)
Odd: Free
Even: Stroke/IM

(4x)
1 x 150 @ 1:45
1 x 150 (25 Free BR3, 25 Back) Perfect Stroke :15 rest
1 x 100 @ 1:10
1 x 100 (25 Free BR3, 25 Back) Perfect Stroke :15 rest
1 x 50 @ :35
1 x 50 (25 Free BR3, 25 Baxk) Perfect Stroke :15 rest
:30 rest

-Odd Sets: Swim
-Even Sets: Pull, instead of back do breast on the moderate

200 EZ
________________

4600 SCY
About 1 hr 25 min

-Held 1:40, 1:05, :30 on swims; 1:37, 1:03, :30 on pulls