Thursday- October 13, 2011

4 x 250 Choice (mix it up) @ :15 rest
5 x 100 Kick @ 2:00
-100 Mod, 25 Fast/75 Mod, 50 Fast/50 Mod, 75 Fast/25 Mod, 100 Fast

4 x 100 Pull @ 1:30 (Desc 1-4)
4 x 75 Pull @ 1:10 (Desc 1-4)
4 x 50 Pull @ :50 (Desc 1-4)
4 x 25 Pull @ :25 (Desc 1-4)

2 x 100 Free @ 1:45 (hold under 1:05 and Desc 1-2)
4 x 75 Kick SDK on back w/ fins @ 1:15
2 x 75 Free @ 1:25 (hold :45 and desc 1-2)
4 x 75 Kick SDK on back w/ fins @ 1:15
2 x 50 Free @ 1:05 (hold :30 or better and desc 1-2)

100 EZ

16 x 25 w/ fins
-2 SDK UW no breather @ :40
-2 IM Order (2 ea. stroke) FAST @ :30

250 EZ Warmdown
______________________________

4300 SCY
About 1 hr 20 min