2009-12-11 practice 22
WU: 12 X 50's straight. alt S/K/P by 50 [13 min]
Knb : 8x50, IM order. underwater 25+reg. 25, 12sR [9min /21min]

4 x 50 Free. Build. 10sR [5min]
Free 6X 100 => alt 50 Brea drill + 50 swim. 15sR at 100 [ 12min]
{Free drill - Brea drill: one arm up front. 5 finishes each arm, then 4 reg. strokes.}
6 x 100 BP 2-3-4-5, 20sR [9min /42min]
1mR

[start 6:43pm]
12 X 50 desc. 1-3, 4-6... work out send off times on clock.
if you miss a send-off, fall back to the next group.
take what you come in on the first one, add to the nearest 10sR up.
e.g. come in at :40, then your send-off is :50
if your fastest is 15s faster than the send-off. then next time, subtract 5 sec. for next time send-off.
[10-12min. end 6:53pm]
1mR
hard 200 Swim. 50 EZ.
Kick til 7pm