Friday- June 17, 2011

400 Swim

4 x 50 kick with Noodles
-Work on kicking on "rail"

4 x 200 Pull
#1 150 Moderate-strong/50 @ 85%
#2 100 Moderate-strong/100 @ 85%
#3 50 Moderate-strong/150 @ 85%
#4 4 x 50 @ 85% @ :05 rest
-Take :10 rest between Moderate-strong & 85% length
-Take :15 rest between 200's

4 x 150 Pull
#1 150 Moderate-strong
#2 100 Moderate-strong/50 @ 90%
#3 50 Moderate-strong/100 @ 90%
#4 3 x 50 @ 90% @:10 rest

12 x 50 @ 1:05
1 Stroke, 2 Choice

5 x 100 @ 1:45
#1 25 Fast/75 Mod
#2 50 Fast/50 Mod
#3 75 Fast/25 Mod
#4 Easy
#5 100 FAST!

300 EZ Warmdown
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3400 LCM
About 1hr 15 min

-Swam down at Dynamo Chamblee since all Cobb pools had a furlough day
-got down to 1:08 on last 100.