Wednesday- April 21, 2010

Theme: Quality

500, every 4th lap non-free
200 Kick
12 x 25 @ :35
Odd: Choice, non-free
Even: Free

12 x 100
4 IM @ 1:40
1 Kick @ 2:10
3 Back @ 1:40
1 Kick @ 2:10
2 Free @ 1:20
1 Kick @ 2:10

8 x 75 @ 1:20
-50 FAST/25 EZ
-2 Free, 2 Back

8 x 75 @ 1:40
-50 FAST/25 w/ 1 breath
-2 Free, 2 Free Pull (buoy only)

10 x 50 @ 1:15
37.5 FAST/12.5 EZ

200 EZ
_________________________

4200 SCM
About 1 hr 30 min