Friday- September 30, 2011

Warm up (2000)

300 swim>200 kick
300 Pull>200 drill
5 x 100 IM @ 1:45
10 x 50 4 on :50 3 on :45 3 on :40

MAIN SET (2500)
500 pull on 7:30 Holding 6:15 that is 1:15 per 100's
4 x 100 on 1:25 holding 1:10
100 ez swim
2 x 250 pull on 3:30 Holding 3:07 that is 1:15 per 100's
4x 100 on 1:25 holding 1:10
100 ez swim
10 x 50 on :40 holding :35's

300 Warmdown
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5300 SCY
About 1 hr 30 min

-5:47, 2:53, 2:53 on pulls
-Held 1:07-1:08 on 100's
-Held :33 on 50's
-Workout from Manuel Nieto