04/15/09 - tax day

200 K
200 pull
200 drill
4 x 50 build @45 (37,36,34,33)
8 x 25 fast @25 (5 fly, 3 breast)

2 x (
50 fly/100 back @2:10 (1:49, 1:54)
50 back/100 breast @2:10 (1:59, 2:03)
50 breast/100 free @2:10 (1:54, 1:58)
rest 30s
500 IM @7:00 (went 6:43 on both. Worked fly on first round, ez fly on 2nd)
50 ez recovery @1:00
HR was 160-170 after each swim
)

100 ez

2 x 400 done 200 ez, 100 mod, 100 fast (went 1:11, 1:07)

4 x 50 fly fast @1:30 - went 33/32. HR 170. Pretty tired

4 x 25 w/parachute, 2 breast, 2 free

200 wd

quick lats/back/tris circuit