Tuesday- October 25, 2011

2 X 200 3:20 3:00
4 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

4 X 100 descend 1-4 #4 @ 100% 2:00
4 X 50 descend 1-4 #4 @ 100% 1:15
Short break
8 X 25 sprint :45
Easy 50
*all choice*

1 X 200 kick 4:15
3 X 100 kick 2:15

1 X 200 4:00 3:30 3:00
1 X 100 2:00 1:45 1:30
1 X 75 fast 1:30 1:30 -
Three rounds. Round 1 stroke, 2 IM, 3 free.
Round 1 intervals left, 2 middle, 3 right.

WARM DOWN: 4 X 50 easy 1:00
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4275 SCY
About 1 hour 25 min