Wednesday, November 23, 2011

11/23/11 Matt W.

300 swim, 200 kick, 300 pull
4x50 drill, IM order on 1:00
4x100 IM 1:40/1:50/2:00 interval
4x25 stroke
4x100 IM 1:40/1:50/2:00 interval
4x25 stroke
50,100,150,200 15 sec. rest interval
200,150,100,50 30 sec. rest interval
The ladder was slow build to the end with the first 50 being the slowest and the last 50 the fastest.
Cool Down

Total Yards: 3000 + cd

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