Thursday- October 7, 2010

600 every 3rd length stroke drill
4x 100 stroke drill IM order

4x 400 free @ :30 rest
-#1-all open turns long off each wall, #2-50 hypoxic/50 build, #3-75 strong, 25 easy kick, #4-300 strong, 100 easy

4x 300 @ :30 rest
-#1-IM drill, #2-50 stroke/25 free, #3-100 IM/50 kick twice, #4-IM

4x 200 @ :20 rest
-#1-kick, #2-50 stroke/50 kick, #3-25 fast/75 easy, #4-100 fast/100 easy

4x 100 free descend @ 1:30

200 easy
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5200 yards
About 90 minutes

-300 Strong was 3:30
-100 Fast @ 1:03, last 100 desc @ 1:03
-I'm outta shape! Its gonna take a few weeks of 4x weekly swimming to get back I believe.