08.30.09 - Race Pace, Power, Sprints

warmup (1500)
3 x 125 @1:55
3 x 25 stroke @30
3 x 125 fr @1:55
5 x 25 stroke @30
3 x 125 fr @1:55
7 x 25 stroke @30

EN1 K/Dr (650)
12 x 25 K, odds fr, evens nf @35
6 x 50 breast pull w/padds + snorkel, work on sliding forward
50 bk ez

Power (800)
8 x 100 fast fr w/padds @1:30 (held 1:04/1:05)

Race Pace work (450)
2 x 75 @1:30
2 x 75 @1:40
2 x 75 @1:50
all fly, held 49/50

Sprint(300)
6 x {
25 SDK w/fns @40
25 sprnt @40
}

200 ez