09.18.09 - 200 fly day friday

warmup(1250)
4 x 100 - 25 K/50 sw/25 K @20s
3 x 150 - fr/br/bk @20s
2 x 200 IM @3:00 (2:33, 2:30)

EN2 Stroke/fr (1200)
3 x 75 @1:05 (br 1:02, fr, br 59)
75 fr @55
50 ez
2 x 75 @1:05 (br 59, bk 57)
2 x 75 fr @55
50 ez
75 br @1:05 (59)
2 x 75 fr @55 (50,52)
75 fly @55 (54)
50 ez
4 x 75 fr @55 (50,50,50,49)
50 ez

En1(450)/SP1(150) K
3 x {
4 x 50 K @1:05,55,45,35
did br on 1:05/55...
}

500 IM K

50 ez
200 fly @1.48 s/stroke - 2:31. Weights + yesterday's test set made this tough.

200 warmdown