Monday- October 17, 2011

2 X 150 2:30 2:15
3 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick 4:30
1 X 100 swim 2:00
1 X 100 kick 2:15
1 x 100 swim 2:00
8 X 50 kick :55
1 X 100 swim -

1 X 100 free-moderate- 2:00
1 X 100-stroke or IM- 2:00
1 x 50 -fast/choice- 1:30
Four rounds

14 X 100 free
4 on 1:25
5 on 1:20
5 on 1:15

WARM DOWN: 4 X 50 easy 1:00

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5200 SCY
About 100 min