Friday, November 12, 2010

11/12/10 Shaun

500 S
200 K
300 P
6 x 50 on 1 8-10 Kick/1 stroke
3 times thru
200 long @ 3:15
150 med,fast,med @ 2:30/2:45
75 build,fast,easy @ 1:15/1:20
25 streamline sprint (hold push longer and no breath on first pull)

10x25 even streamline sprint/odd sprint @ 45s
100 cooldown
3000 TOTAL

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