Friday- November 13, 2009

1000 Warmup, every 4th lap kick w/o board

12 x 50 Drill IM order (x3) @ :60

400 Free Cruise, 400 IM Pull FAST :20 rest
300 Free Cruise, 300 IM Pull FAST
200 Free Cruise, 200 IM Pull FAST
100 Free Cruise, 100 IM Pull FAST
300 Free Cruise, 300 Kick FAST :20 rest
200 Free Cruise, 200 Kick FAST
100 Free Cruise, 100 Kick FAST

200 EZ Warmdown
______________________

5000 SCY
1 hr 30 min

-Worn out after 4 straight days of swimming!