Friday, February 15, 2013

2/15/13 Nick Q.

Warmup
200 S/K/P/D/Scull  1000
8x50 1-4 build/5-8 descend, 1:00  1400
100 StreamLine Drill  1500

Main
300+1or2x200+2x100+2x50, 15-20 seconds rest  2500
100 active recovery  2600
150 ketchup drill with fins  2750
4 or 6 x 25 swim with fins, FAST, :30 
2600/2650/2850/2900

Cool Down - choice.

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