08.24.09 - Adrift but not Rudderless

warmup (750)
350 - alt fr/stroke by 25
250 K
150 drill

En1 (1200)
3 x 100 @1:25
3 x 50 @45
2 x 100 bk @1:20
4 x 50 IMO @50
100 @1:15
5 x 50 IMO + bk @55


Sprint (1500)
2 x {
50 ez @regroup
25 sprint (K - 18, Fly - 14.4)
100 ez @regroup
50 sprint (DK - 37.95, Br - 36.97)
150 ez, regroup
75 fast (K - 1:00, Fly - 49.2)
200 ez, regroup
100 fast (DK - 1:20, Br - 1:16.57)
} set 1 K, set 2 SA on fast swims

150 ez

(recover)
400 K IMO
200 K IMO

Aerobic, EN1(1300)
3 x {
125 fr @3d pers
75 choice @3rd
}

4 x {
25 DK
25 breast
100 free
} @2:20 (held 1:50)

Aerobic/Threshold IM EN 2/3(2000)
4 x 75 IMR (Rotating) @1:00
250 ez
4 x 75 IMR @1:00
200 ez
4 x 75 IMR @1:00
150 ez
4 x 75 IMR @1;00
100 ez

100 warm down.