02/13/09 - SCY

4 x 125 (k/dr/scull/sw/sw) @3rd person RI

75 IM (fl/bk/br) @4th pers
175 fr
75 IM
125 fr
75 IM
75 fr
75 IM
25 fr

6 x 150 pull @2:10. Held 1:44-1:45

2 x {
4 x 75 IM (50 fl/25 bk, 50 bk/25 br, ...) @1:20
Went 52 fl/bk, 54 bk/br, 54, 50 fr/fl on 2nd round
150 fr @2:00 - 1:41/1:40
6 x 25 stroke sprint @30
50 ez
}

200 ez

20 mins vasa + abs

3 x broken 200 IM, 10 secs btw 50, 100-200 ez recover in between
went 2:15 (31,35,38,31); 2:12(29,35,37,31), 2:14 (31,35,38,30)

Need to work on swimming a faster backstroke 50 in the IM.

~4700 yards. Can't remember how much recovery swimming I did, but it doesn't matter.