02/19/09 - SCY

w/JAM

400 wu
300 K - build/fast/ez by 25, IM order by 75
6 x 100 @1:30

200 fr cruise @3:00
4 x 50 @1:30 all out IM order (fl -32, bk - 31, br -37, fr - 28)
200 fr cruise @3:00
3 x 50 @1:30 all out (fl - 31, bk - 31, br - 37)
200 fr cruise @3:00
2 x 50 @1:30 all out (fl - 31, br - 38)
200 fr cruise
1 x 50 @1:30 all out (br, roll start from side - 35)

300 pull w/paddles

400 IM - (25 drill/25 K/50 swim)
400 IM - (50 stroke/50 free) - went 5:10
400 IM - all swim. 5:21, Negative split (1:20/1:25/1:25/1:11)

200 ez

4300 yards