Fri. Nov 27, 2009 - Day 13

WU: 3-2-1-1
Knb:
Fly Drill - finish drill, hands out recover underneath.
8 min. w/as mini-set
2x25 Fly finish drill
6x25 alt. drill, swim fly, 10sR
Ladder Up
100 IM [1:45]
30sR
200 -> Drill/Swim by 25 [4m]
40sR
300 -> 3x100Fr, BP 2-3-4-3 20sR [8m]
[1mR]
400 -> 16 X50, 2 Chc, 2 Fr (at least 6 Ch Not Fr),  8/10sR [14mR /31mSet]
500 Fr [7m] [38mMSet]
50EZ [+30sR]
2x200Fr, 30sR [6m] [/47mM]
Sprints: 50s from block. if time