09.23.09

2 x {
100 alt dk/sw by 25
100 alt nf/fr by 25
100 fist/fr by 25
100 build
}

3 x {
3 x 50 IMR @50
3 x 75 @1:05/1:00/55
100 fast fr@1:15 (1:03s)
3 x 25 ez @30
}

3 x {
4 x 50 K @55
2 x {25 UW, 25 sprint, 25 ez} all @30
50 ez
}

200 ez
400 IM K
300 swim w/buoy between ankles, work on core
100 IM K

3 x {
3 x 50 IMR @50
3 x 75 @1:05/1:00/55
100 fast FLY@1:15 (1:13, 1:12, 1:12)
3 x 25 ez @30
}

300 warm down