Thursday- March 11, 2010

Theme: Short and fast

10 x 100 @ :20 rest
4 Swim, 4 Drill, 2 Kick

6 x 100 Free Descend @ 1:30
6 x 25 Free FAST @ :30

6 x 100 Choice Descend @ 1:40
6 x 25 Choice FAST @ :30

4 x 100 Free Descend @ 1:30
8 x 25 Free FAST @ :30

4 x 100 Choice Descend @ 1:40
8 x 25 Choice FAST @ :30

400 Kick, every 4th lap ALL OUT

4 x 100 Pull Build @ 1:30
4 x 50 Choice FAST @ 1:00

6 x 50 Ascend to Easy @ :55
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5000 SCY
About 1 hr 39 min