Friday- April 29, 2011

(2x)
200 swim
4x 50 drill
100 kick

10 x 75 @ 1:20
50 non free drill, 25 choice build

(2x)
200 IM build relaxed @ :20/:25 seconds rest
100 IM or Stroke fast
50 EZ at end of Rnd 2

10 x 50 kick @ 1:10/1:00
1-5 relaxed, 6-10 strong

(2x)
150 free build @ :20/:25 seconds rest
100 Free strong
50 EZ at end of Rnd 2

10 x 25 @ :30
1-5 build choice, 6-10 choice fast

(4x)
25 no breather easy, 50 relaxed
___________________

4000 SCY
About 90 minutes

-1:08 and 1:06 on 100 IM's FAST
-:58 on both 100 frees FAST