Friday- October 22, 2010

4 X 100 @ 1:40
1 X 300 @ 4:30
4 X 100 @ 1:30
1 X 200 @ 3:00
6 X 50 descend 1-3/4-6 @:50

(3x)
1 X 300 @ 4:30, 4:00, 3:30
1 X 200 @ 3:00, 2:40, 2:20
1 X 100 @ 1:30, 1:20, 1:10
-Rnd 1 50 free, 50 back
-Rnd 2 Free Swim
-Rnd 3 Pull (Buoy & Paddles)

1 X 300 kick @ 5:45
4 X 50 kick @ 1:00
8 X 25 sprint kick @ :45

(4x)
1 X 75 easy @ 1:30
1 X 50 fast @ 1:00

200 EZ
_________________

5000 SCY
About 90 minutes