Monday- October 24, 2011

2 X 200 3:30
4 X 150 2:30
3 X 100 1:30
4 X 50 descend 1:00

3 X 100 kick 2:00
6 X 50 kick :55
1 X 100 swim

4 X 250 IM 4:00
With fins. Rotate 100 of each IM order.

12 X 50 1:10
Choice. #3-6-9-12 are fast.

200 EZ
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4000 SCY
About 1 hr 15 min