06/07/2011

800 drill
4 x 100 desc @1:20
300 K - 100 fly/50 fr/100 br/50 fr

3 x {
-- decrease 1 rep each round, so 3,2,1 x each
3 x 200 @2:40
3 x 100 nf @1:30
3 x 50 fr @50
3 x 25 nf @45
}

150 ez

3800 yards