05/18/09

SCY OMO @ George Meyers. I wore the green monster drag suit today.

600 drill/swim w/snorkel by 25
200 K w/snorkel
200 pull DPS w/snorkel - ~10 strokes per length

4 x 25 @40 IMO Fast

7 x 100 fr @1:20, descend last 3 (1:10/1:11, 1:11, 1:09, 1:08)
3 x 100 fr @1:30 strong (1:07s)
HR ~160

50 ez

3 x {
25 K/25 drill/25 swim
25 drill/50 swim
75 swim
} all fly, sets 1,2 @1:15, set 3 @1:20

50 K/25 swim fly @1:20
50 drill/25 swim fly @1:40
75 fly faster - 54
HR 170 after the last fly

12 x 50 K IMO, descend 1-3 @55

4 x 100 IM @1:30, long strokes, good glides on short axis

4 x 50 fast @1:00
1 - free - 29.58
2 - fly - 32.10
3 - dolphin K w/board - 41.13
4 - fly - 31.97

warm down

15 minute circuit on the weights and off to work.