Wednesday- March 23, 2011

(4x)
150 swim
100 Drill

12 x 75 @ 1:20
Odd: 25 kick, 50 drill
Even: 25 kick, 50 free

3 x 200 Pull @ 2:30 Desc 1-3
3 x 75 IM @ 1:10
3 x 150 Pull @ 2:00 Desc 1-3
3 x 75 IM @ 1:10
3 x 100 Pull @ 1:15 Desc 1-3
3 x 75 IM @ 1:10

2 x 100 IM @ 1:30
3 x 75 Kick @ 1:30
2 x 100 IM @ 1:30
3 x 50 Kick @ 1:00
2 x 100 IM @ 1:30
3 x 25 Kick @ :30

5 x 50 @ :50
-Breathe every 7-5-7-5-3 by 50's

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5000 SCY
About 1 hr 25 min

-2:10 on 200, 1:37 on 1:50, 1:01 on 100