08.28.09 - bangin' out yards

warmup(1350)
100 ez
800, every 3rd length bk, every 5th K
3 x {
25 IMO
50 IMR(otating)
75 IMR
} @3rd person

EN1/2 (1800)
4 x {
4 x 100
(set 1 @1:20; set 2@1:15 IM w/fins; set 3 K @1:40; set 4 alt IM @1:20/fr @1:15)
2 x 25 ez
}

EN2 (600)
3 x {
50 fly @50
50 fr @45
50 fly @40
50 fr @40
make swims by at least 5 sec
}

400 IM K
50 ez K

EN1(750)
3 x {
25 K
50 drill
75 IM, no fr
100 free
} @3rd person

--something else here... can't recall--

EN 2/3 (750) + Rec(250)
2 x {
3 x 75 descend @1:05
150 hold fast 75 pace @1:50
5 x 25 rec @30
} set 1 free, set 2 IM, no fr made the 150.


SP1 (525) + Rec(225)
3 x {
2 x 50 sprint K @1:00
3 x 25 sprint bk, fly, fr@30
75 ez
}

100 ez