Tuesday- December 22, 2009

(2x)
250 Swim
150 Pull
100 Kick

8 x 50 @ :55
- 5 Breathes, 4, 3, 2 by 50

5 x 300 @ :30 rest
#1,#5- 25 Kick/25 Free
#3- FAST Free
#2,#4- 25 Drill/25 Free

5 x 200 @ :20 rest
Odds- 25 IM Order Drill/25 Stroke
Evens- 50 Stroke FAST/50 free Moderate

5 x 150 @ :15 rest
-Odds Pull Fly/Bk/Br/Bk/Br/Fr by 25
-Evens Kick

5 x 50 Free FAST @ :40

100 EZ
___________________

5000 SCY
About 1 hr 30 min

-3:20 on 300 FAST