10/12/09 - back to work...

Pretty exhausted today from all the racing over the weekend.

warmup
2 x {
100 free @3rd person
3 x 50 stroke/free @3rd pers
4 x 25 sprint K @3rd person
}

tnx
1 25 @25, 1 @35
2 @25, 1 @35
3 @25, 1 @35
4 @25, 1 @35
50 @45, 50 @55
2 @45, 1 @55
3 @45, 1 @55

main, en1/2
all @3rd pers RI
25 fly
75 free strong
50 fly/back
150 free
75 fly/bk/br
225 free
100 IM
300 free

4 x 75 descend @1:10
150 @2:10
3 x 100 @1:20
4 x 75 bk@1:30 - odds R/L/Both, evens S/D/K by 25

400 IMK
300 warm down