Thursday- January 7, 2010

400 Swim
200 Kick
200 Pull
200 Drill

8 x 50 Build @ :50

2 x 400
1- Pull w/ Paddles & Snorkel @ 5:30
1- Strong @ 5:00
1 x 200 Fly (25 Drill/25 Swim) @ :15 rest
1 x 200 Kick @ 4:00

2 x 300
1- Pull w/ Paddles & Snorkel @ 4:15
1- Strong @ 3:45
1 x 200 Back (25 Drill/25 Swim) @ :15 rest
1 x 200 Kick @ 4:00

2 x 200
1- Pull w/ Paddles & Snorkel @ 3:00
1- Strong @ 2:30
1 x 200 Breast (25 Drill/25 Swim) @ :15 rest
1 x 200 Kick @ 4:00

2 x 100
1- Pull w/ Paddles & Snorkel @ 1:30
1- Strong @ 1:15
1 x 200 Free (25 Drill/25 Swim) @ :15 rest
1 x 200 Kick @ 4:00

200 EZ
_________________________

5200 SCY
1 hr 30 min

-4:45, 3:32, 2:16, 1:05 on Strong swims
-Got :30 on 200 kicks
-Felt descent for having done weights and stuff the day before, not as sluggish as Mon & Tues