02/18/09 - SCY

w/BAM

3 x {
125 free
100 IM
75 build
50 K fast
}

3 x (5 x 25 @25, 1 x 25 rec @35)

3 x {
3 x 50 @55, IM order
3 x 100 @1:20
200 broken (75, 85% effort/75 build/50 all out)
50 ez
}
I did 1 - fly (54/54/33 (2:21)), 2 - fly (57/57/34 (2:28)), 3 breast (61/60/39 2:40)

100 ez

6 x 100 K (odds free @1:35 (1:28s), evens breast @1:45 (1:39/1:40))
2 x 50 br K @55 (went 48/49)
4 x 50 br K @35 (went 22/23)

Vasa - 2 x 35, 1 x 30
Plank - 1:45, 1:30

2 x {
3 x 50 @55, IM order
3 x 100 @1:20
200 broken (75, 85% effort/75 build/50 all out)
50 ez
}
I did both free. Held 50 on the 75s, 32 on the 50.

400 pull
200 wd

Vasa - 1 x 30, 1 x 20
Plank - 1:45

6500 yards