Monday- May 30, 2011

300 Swim
200 Kick
100 Drill

(4x)
3 x 50
-Drill, swim, build
-Odd rounds free @ :50, even stroke @ :60

15 x 100 Pull
-5 Buoy, Paddles, Snorkel @ 1:30
-5 Buoy, Paddles, Snorkel @ 1:20
-5 Buoy & Paddles @ 1:15
-Hold strong pace

400 Free, Back by 50's

5 x 300 @ 6:00
-100 kick fast, 100 swim moderate free, 100 kick fast

200 EZ Warmdown
__________________

5000 SCY
About 1 hr 40 min

-Swam with PCB Masters @ 6:30 AM while on vacation (45 min drive from Destin)
-Held 1:13, 1:12, 1:11 by each 5 100's pull
-Did some dryland after (core) on my own