Tuesday- October 11, 2011

600 Swim
3 x 100 Drill/swim @ 1:45
10 x 50
-3 IM Order @ :60
-3 Indiana IM @ :50
-4 Free @ :40

4 x 25 Sprint w/ 1 Breath @ :30

15 x 100
-7 @ 1:25, hold 1:15
-5 @ 1:20, hold 1:10
-3 @ 1:15, hold under 1:10

4 x 100 Kick (25 F, 75 Mod) @ 2:00
3 x 100 Kick (50 F, 50 Mod) @ 1:50
2 x 100 Kick (75 F, 25 Mod) @ 1:45
1 x 100 Kick (Fast) @ 1:40

500 Warmdown
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4000 SCY
About 1 hr 20 min