Friday- April 23, 2010

Theme: SCM

400 Swim
200 Kick
200 Drill
4 x 50 Build

1 x 1000 Free Neg. Split @ 1:00 rest
1 x 200 Kick @ 1:00 rest
1 x 800 Pull w/ Paddles, Snokel + Cardio Cap @ 1:00 rest
1 x 200 IM Drill @ 1:00 rest
4 x 100 IM, Desc 1-4 @ 2:00
1 x 200 Free Drill

1 x 200 FAST @ 2:45
1 x 200 Kick EZ @ :30 rest
1 x 100 FAST @ 1:20
1 x 200 EZ Warmdown
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4500 SCM
About 1 hr 30 min

-Pretty tired being the end of the week and only 1 off day in the last 2 weeks
-2:23 on 200 and 1:07 on 100 FAST