02/17/09 - SCY

375 wu

3 x 75 IM, 2 x 75 fr @1:20

--forgot what this set was, something around 300 to get HR up.

375 fr, 350 mod/25 fast @5 sec rest
350 fr, 300 mod/50 fast @10
325, 250 mod fr/75 fast IM @15
300, 200 mod fr/100 fast IM @20
275, 150 mod fr/125 fast IM (50 fr) @25
250, 100 mod fr/150 fast IM @30
225, 50 mod fr/175 fast IM @30 --skipped to go to bathroom
200 fast (did 100 back/breast @1:14)

200 ez

Kick set:
200 Kick mod (went 3:10)
6 x 50 K fast @45
100 K mod (went 1:35)
8 x 25 K fast @25, held 19s, went 18 on last one

100 ez 3850

5 x 150 @1:55
100 @1:55
4 x 150 @1:55
100 @1:55
3 x 150 @1:55
100 @1:55
2 x 150 @1:55
100 @1:55
150 @1:55 (went 1:37)

200 ez

Vasa -- 4 x 30 (actually, 37, 33, 30, 30)
Plank -- 1 x 1:45, 1 x 1:30, 1 x 1:35

7000 y

40 minutes of lifting + abs

I had the day off today, so I put in a 3 hour beaster.