Friday- July 23, 2010

10 x 100 Choice @ 2:15
(Swim, Kick, Pull, Drill)

6 x 50 @ 1:15
Desc 1-3, 4-6

500 Broken :20 @ 250
First 250 hold 1:30ish pace
Second 250 hold under 1:25 pace
50 EZ

12 x 50 @ 1:15
Odd: Choice, Perfect Stroke
Even: Kick, no board

4 x 200 Pull w/ Paddles & Snorkel @ 4:00
-Desc 1-4, work on stroke catch, head position

6 x 25 @ 1:00
Odd: Fast 20, EZ 5- work on break out
Even: Build to race finish

150 EZ
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3500 LCM
About 1 hr 20 min

-3:40, 3:25 on 250's
-Desc down to 2:25 on pull's