Monday- March 30, 2009

400 Swim
300 Kick
200 Pull
100 Drill

400 Pull IM (2 x 200 IM's) @:20 rest
300 Kick, desc each 100 @:20 rest
200 Drill IM @:20 rest
100 IM FAST

1:00 Rest

10 x 100 Free @ 1:50 (80-85% effort)
stay within 2-3 seconds of first 100

1:00 Rest

400 Kick, desc 100's 1-4 @:20 rest
300 Pull, breathe 3-5-7 by 100's @:20 rest
200 IM Drill @:20 rest
100 IM FAST

200 Warmdown
__________________________
4200 SCY
About 85-90 minutes

Notes:
-I held 1:09-1:12 on 100's
-Matt was 1:21-1:33
-1:15 & 1:12 on FAST 100 IM's