Monday- March 8, 2010

Theme: A little distance

600 Swim, every 4th lap scull
400 Swim, every 4th lap kick

6 x 50 @ :50
-odds, Hypoxic (Breathe every 5)
-Evens Build

1 x 600 @ 8:00 Neg. Split
1 x 400 Pull @ 6:00
2 x 300 @ 4:00 Neg. Split
1 x 300 Pull @ 4:30
3 x 200 @ 2:40 Desc 1-3
1 x 200 Pull @ 3:00
4 x 150 @ 2:00 Desc 1-4
1 x 100 Pull @ 1:30

(4x)
1 x 100 Kick FAST @ 1:45
1 x 50 Stroke @ 1:10

200 EZ (25 scull, 25 swim)
_________________

5000 SCY
About 1 hr 30 min

-3:50/3:45 on 600, 1:50/1:45 on 300's, down to 2:16 on 200, down to 1:41 on 150