Wednesday- July 20, 2011

2 x 250 @ 4:15
2 x 150 @ 2:45
2 x 100 @ 2:00
-Choice

6 x 150 w/ fins @ 2:30
-100 Kick, 50 swim (choice)

5 x 200 Pull @ :20 rest
-Break :10 @ 100, :05 at 50's
-Desc 1-4, 5 fast as well

8 x 50 @ 1:00
-2 Strong UW 25, 25 EZ w/ fins
-2 25 fast/25 ez swim
-4 EZ Warmdown
_________________________

3300 LCM
About an hour

-2:17 on 200's broken
-had to leave a bit early to do stuff and got a late start today