Wednesday- October 20, 2010

5 X 100 @ 1:40
2 X 250 @ 3:45
1 X 500 neg split

(8x)
1 X 50 @ 1:00
1 X 75 @ 1:00
-2 sets pull, 2 swim, 2 pull, 2 swim

1 X 200 kick 4:00
4 X 75 kick 1:30
4 X 50 kick 1:00

(3x)
2 X 100 IM 1:45
4 X 50 stroke 1:00
Round 1 50's fly, 2 back, 3 breast.

2 X 75 easy 1:30
2 X 50 FAST @ 1:00

200 EZ
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4850 SCY
About 1 hr 30 min