Friday- July 1, 2011

400 Swim

4 x 150 @ :15 rest
Odd: 50 Back, 50 Breast, 50 Free
Even: 25 Drill, 25 Swim

10 x 200
1-4: Pull, moderate @ 3:00
5-6: Broken :10 @ 100, negative split (take :15 rest after each 200)
7-8: Broken :05 @ 50's, desc 50's 1-4 (take :15 rest after each 200)
9: Easy
10: Fast

50 EZ

4 x 150
-100 swim @ 80%
-1:00 vertical Kick
-50 Fast
-take :20 rest after each 150

100 EZ
_________________________

3750 LCM
About 1 hr 15 min

-Swam with Dynamo Masters at Chamblee since Cobb pools had a furlough day today
-2:30 on fast 200
-tough workout, especially last 150's