Monday- November 14, 2011

400 Choice

8 x 100 @ :15 rest
50 Drill/50 Swim

12 x 25 @ :30
1 Drill, 1 Build, 1 FAST

(2x)
1 x 50 @ :35
1 x 50 @ :55
1 x 100 @ 1:10
1 x 50 @ :55
1 x 150 @ 1:50
1 x 50 @ :55
1 x 200 @ 2:25
1 x 50 @ :55

1 x 100 EZ

8 x 75 Pull @ 1:00

100 EZ Warmdown
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3700 SCY
About 75 min