Monday- April 5, 2010

Theme: Changing Gears

400 Swim
200 Kick
200 Pull
200 Drill

8 x 100 @ 1:45
Odd: 50 Kick/25 Fly/25 Back
Even: 50 Kick/25 Breast/25 Free

4 x 50 Free, desc 1-4 @ :50
400 Free, every 4th lap FAST @ 5:20
4 x 50 Back, desc 1-4 @ :50
300 Free, every 4th lap FAST @ 4:00
4 x 50 Free, desc 1-4 @ :50
200 Free, every 4th lap FAST @ 2:40
4 x 50 Back, desc 1-4 @ :50
100 Free, last lap FAST @ 1:20

(3x)
3 x 50, desc 1-3 @ :50 (take extra :15 after #3 to get equip on)
1 x 200 Free Pull (Paddles & Snorkel), 25 Moderate/25 FAST @ 3:00

9 x 50 @ :50
1-3: Build
4-6: FAST choice
7-9: Moderate, work streamline

200 EZ
_____________

5200 SCY
About 1 hr 35 min

-Water a little warmer than usual
-Actually felt decent after feeling a bit crappy the first 1000 warmup
-Good sustained HR on Main sets