Wednesday- November 24, 2010

10 x 100 @ :15 rest
(4 swim, 4 pull, 2 kick)

4 x 100 Free @ 1:30 desc 1-4
6 x 25 Free FAST @ :30
:60 rest
4 x 100 Back @ 1:45 desc 1-4
6 x 25 Back FAST @ :30
:60 rest
3 x 100 Free @ 1:25 desc 1-3
8 x 25 Free FAST @ :30
:60 rest
3 x 100 Back @ 1:40 desc 1-3
8 x 25 Back FAST @ :30
:60 rest
1 x 400 Kick, every 4th length ALL OUT @ :30 rest
4 x 100 Build Choice @ 1:35
4 x 50 Choice FAST @ :60

200 EZ Warmdown
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4300 SCY
About 1 hr 25 min

-100's free ranged from 1:15 down to 1:06
-100's back ranged from 1:20 down to 1:10
-tough workout if you swim it with honest efforts