Thursday- March 3, 2011

500 Swim, every 4th lap stroke
200 Kick
12 x 25 @ :30 work streamline off walls

12 x 100
4 free @ 1:20
1 Kick @ 2:10
3 free @ 1:15
1 Kick @ 2:10
2 free @ 1:10
1 Kick @ 2:10

8 x 75 @ 1:15
-37.5 fast, 37.5 EZ

8 x 75 Pull @ 1:20
-50 Fast, 25 no breather (do open turn at 50)

6 x 50 Kick @ 1:00
-37.5 Fast, 12.5 ez

4 x 50 Free @ :40
1 x 50 Kick @ 1:10
3 x 50 Free @ :35
1 x 50 Kick @ 1:10
2 x 50 Free @ :32.5
1 x 50 Kick @ 1:10

12 x 25 Kick UW w/ Fins @ :45
-FAST,2 Free, 2 SDK on back

200 EZ
__________________

4800 SCY
About 1 hr 30 min

-Held 1:07-08 on 100's, 1:03-1:05 on last two on 1:10
-Good quality workout with something fast in every set past warmup