Monday, November 16, 2009

11/16/09 Tom

300 S (25 dr/25swim/50 drill/50 Swim/75 drill/75 swim)
2(3 x 50) Desc 1-3, 4-6
3(7 x 100)
1st round: 1-2 25 4 kick/75 Swim, 3-6 50 Breath 3/50 BW Desc 1-4, #7 EZ
2nd round: 1-2 25 fist/75 Max DPS, 3-6 desc 1-4, maintain stroke count last 25, #7 EZ
3rd round: 1-2 25 free w/fly kick/75 Free, 3-6 swimdescend 1-4, strong kick, #7 Ez
Rest : Pick an interval where you get 10-20 sec

6/8/10 x 25 1/2 fast, 1/2 EZ
100 EZ/Dr
3350

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