09.04.09 - Some Basic Endurance, Some Fast. Mixin' it up.

warmup(950)
250 ez
10s rest btw/each distance:
25/50/75/100
100/75/50/25
200 reverse IM

Kick w/snorkel(450)
25 stroke @35
50 choice @1:05
2 x 25 stroke @35
2 x 50 choice @1:05
3 x 25 stroke @35
3 x 50 choice @1:05
50 ez

Race Pace/Tempo (675) + Rec(675)
3 x {
100 fr @1:10 (held 1:00 @0.70 s/stroke)
50 ez rec @1:00
}

3 x {
75 stroke @1:00
fly - 1.45 s/stroke - 49
bk - 0.65 s/stroke - 49
br - 1.55 s/stroke - 58
75 rec @1:15
}

3 x {
50 K fast @55
100 ez rec @1:30
}

EN1 (1500)
6 x 150 @2:10, odds pull, evens fly/bk/b
200 ez
400 IM K

Aerobic EN1 (1400)
2 x {
225 free, build by 75 @3rd person
5 x 25 stroke, DPS @3rd person
100 IM perfect strokes @3rd person
5 x 50 fast @45, odds K, evens fr
}


EN1/2 (1200)
3 x {
150 @2:00 (held 1:42/3, did back on #3, 1:50)
100 @1:15 (>1:10, did fly #3)
50 ez rec @45
}

300 K (4:25)

SP1 (350) + rec (100)
2 x {
75 K all out (54.5, 54.0)
4 x 25 IMO sprint @30
50 ez @NT
}

200 warm down