2009-11-16 Mon. Day 6
7:10-7:30]
Stretching and Dryland  [start 7:30pm] WU 300S 200K 100P [start 7:42pm]  Kick nb (no board): 10x 50, IM order, last 2 Choice, 10sR
[start 7:53pm]
6x50 desc 1-3, 4-6 Chc. [end 7:58 5min]

[start 7:59pm] breathing
10x75F => 2-3-4 ptn 12sR [13min]
50EZ

[start 8:15pm]
200F 30sR [3min] 150 IM noF, 30sR [3min] 100 F, 20sR [1:45]
100IM [2min] 50EZ [1min end 8:26pm]

200 in-water scull [5min] 100 turtle [3min end 8:34pm]
 
[start 8:35pm] 3X200F 20sR [end 8:47pm]
50 sprints dive alt Chc/Fr til 8:58pm
50-100EZ