Monday- September 26, 2011

Warm up (1300)
400 swim
2x200 kick
2x150 drill
200 swim

PULLING (1800)
300 DPS on 4:30
3x100 dec 1-3 on 1:20
300 DPS on 4:30
4x75 dec 1-4 on 1:10
300 DPS on 4:30
6x50dec 1-3,4-6 on :40

SWIMMING (900)
100 FAST SWIM goal time 1:05 or better
200 EZ swim
2x50 FAST SWIM goal time :32 or better
200 ez swim
4x25 FAST SWIM goal time :15 or better
200 ez

300 cool down
___________________________

4300 SCY
About 1 hr 20 min

-Pull set descended down under 1:00 on 100, :27 on 50, sub :15 on 25's
-Went :58 on 100 swim
-:29 on 50 (backstroke), :27 free
-Sub :15 on all 25's