Thursday- July 22, 2010

3 x 100 @ 1:50
3 x 200 @ 3:30
4 x 50 Build @ 1:00

1 x 600 Broken :20 @ 300
Hold 1:30 first 300
Hold 1:25 second 300
50 EZ

4 x 50 Choice @ 1:15
Desc 1-4 to 100%
50 EZ

5 x 100 @ 2:15
Hold 800 Pace
50 EZ

(3x)
1 x 50 w/ Fins 25 Fast/25 EZ @ 1:15
2 x 25 UW @ :45
1 x 50 Kick EZ @ 1:15

1 x 50 from start all out

200 EZ
______________

3250 LCM
About 1 hr 20 min

-Held 1:13-1:15 on 100's
-27.1 on last 50 on the watch