03/02/09 - SCY

w/BAM

400 wu

25 build/25 right arm fr/25 left/25 K stroke
50 build/ "
75 build/ "
100 build/ "

4 x 125 @1:30 (1:24, 1:26, 1:26, 1:27)
1 x 100 IM @1:30 (1:19)

3 x 125 @1:35 (1:26/1:27)
2 x 100 IM @1:30 (1:16-1:17)

2 x 125 @1:40 (1:22, 1:23)
3 x 100 IM @1:40 (1:14s)

1 x 125 @1:45 (1:22)
4 x 100 IM @1:35 (1:14s)

200 ez

200 K free @3:30 (went 3:01)
4 x 50 free @1:00 (held 38/39)
200 K br @4:00 (went 3:24)
4 x 50 br K @1:10 (held 48)
200 br K on back

Vasa on 5th level (20, 19, 18)
Plank (1:50, 1:35, 1:30)
stretching

I got my HR up to 160/170 during the main set. I was right on the very edge of building lactate. I've decided that this month is lactate month: I want to start building up my anaerobic endurance some. Then next month will be racing and then tapering for nats.