Tuesday- November 22, 2011

5 x 200 @ :20 rest
1 swim, 1 kick, 1 pull, 1 drill, 1 swim

12 x 75
4 kick @ 1:40
4 IM (no free) @ 1:15
4 kick @ 1:30

3 x 100 @ 1:30 (hold under 1:10)
1 x 300 Pull @ 4:15
1 x 300 Swim, Neg Split @ 4:15
1 x 300 Pull @ 4:15
3 x 100 @ 1:15 (hold under 1:10)

8 x 50 @ 1:00
-Get 4-3-2-1 breaths by 50

200 EZ
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4000 SCY
About 75 min