Monday- November 30, 2009

Warm up
1000 every 4th length kick without a board

12 x 50 Pull
1-6: 1 Free BR3, 1 25 IM order/25 free
7-12: 1 Free BR5, 1 Free (3, 2, 1 breaths per 50)

400 free cruise @ :30 rest
400 IM strong @ :30 rest
300 free recovery @ :30 rest
300 IM strong @ :30 rest
200 free recovery @ :20 rest
200 IM strong @ :20 rest
100 free recovery @ :20 rest
100 IM strong @ :20 rest
1:00 rest
300 free cruise @ :30 rest
300 kick strong @ :30 rest
200 free cruise @ :20 rest
200 kick strong @ :20 rest
100 free cruise @ :20 rest
100 kick strong

200 easy
_________________

5000 SCY
about 1 hr 30 min

-Felt like crap, I think my run last night killed me today (legs dead, back stiff, just lithargic)