09.03.09 - Threshold fly

warmup(1500)
300 swim ez
200 alternate fists, L fist, R fist
300 swim w/buoy btw/ankles, working on core rotation
400 IM K
100 br K
200 ez

EN2 fly(1000) + EN1 free(1000)
2 x {
100 fr
75 fr/25 fly
50 fr/50 fly
25 fr/75 fly
2 x 100 fly (held 1:13 on 100s fly)
25 fr/75 fly
50/50
75/25
100 fr
} all 100s @1:30

EN1 K
300 K on back

200 warmdown