2009-12-10 : practice 21
WU 2x1-1-1
Knb,  8x 50 as 25 dolphin + 25 Chc, 10sR
[22min]
8x 50, alt. 50 drill, 50 swim (Chc), 10sR
FL (finish drill)
BA: 12K side streamline
FR: 12K side streamline
BR: fist

6 X 200 (100 Pull + 100 Swim straight with drop PB:  alt. Chc/FR by 200 ) 20/25 sR [18min]
50sR

Drill swims.
free => 
400 Kick [8-9min]

4 x { 4 x 50's:
1) [12 min]
2 X Timed 50's : 3 heats, all out for time [9min]
Time left?: social 300 Kick. or sprint timed 50.