Wednesday- May 25, 2011

400 Swim
200 Kick
200 Pull
200 Drill

3 x 300 @ :20 rest
-Negative Split and broken at 150
-at 150 do 10 press outs, take :05 and go
:30 rest

8 x 50 Kick @ 1:00
1:00 rest

3 x 300 @ 4:00
-100 free, 50 back
:30 rest

8 x 50 Kick w/ fins @ 1:00
-25 UW/25 fly on back
1:00 rest

3 x 300 Pull @ 4:00
-Snorkel, Buoy, Paddles
-Desc 1-3
:30 rest

8 x 50 swim w/ fins
-3 @ :35, 1 @ 1:00

100 EZ
___________________

5000 SCY
About 1 hr 25 min

-Good little workout that wore me out cause I've been pretty inconsistent in workouts lately (doing them!)
-Mostly 1:50-1:43 on neg. split 300s
-Desc down to 3:23 on last 300 pull
-Make all 50's with fins swim, holding :30 or under