Friday- July 22, 2011

2 x 200 @ 3:45
2 x 150 Pull @ 2:30
2 x 100 @ 2:00
3 x 100 kick @ 2:30
1 x 100 swim

1 x 400
Alternate 50 stroke/50 free
Fins optional

4 x 50 choice @ 1:20
Descend 1-4, #4 @ 100%
100 EZ

(2x)
4 x 50 choice @ 85/90% @ 1:30
4 x 50 easy @ 1:15


4 x 50
1&3: Blocks @ 100%
2&4: easy

200 EZ
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3200 LCM
About 1 hr 15 min