08.27.09 - mostly fast, mostly fun.

warmup
500 swim w/forearm fulcrum
500 fly K/drill

SP1 (500) + rec(500)
4 x 25 fly @1:00 (14s)
4 x 25 fly @1:00 w/TT
13.28 (1.30)
13.11 (1.20)
13.16 (1.10)
13.28 (1.00)

50 ez

2 x {
50 fly, 1.20 tempo @1:00 (28.93, 28.90)
100 ez @2:00
}

50 ez
4 x 25 back @1:00 w/TT
14 (NT)
14.47 (0.70)
14.40 (0.65)
14.67 (0.60)

2 x {
50 bk, 1.30 tempo @1:00 (29.49, 29.34)
100 ez @2:00
}

200 IM, broken @50 to adjust TT
30.98 (1.45)
10s rest
31.94 (1.45/cycle)
15s rest
37.04 (1.60)
20s rest
29.08 (0.65) (watch came off @the end, so I swam last 10y holding it)
total: 2:09.04 (1:02.92, 1:06.12)

300 warmdown

2 x 15 x 80 crunches on machine
2 x 15 x 5 - external rotation, catch position